“What I have to switch? I just got used to this.” I found myself asking this as I continued to grow and learn more about how to perfect my training. I learned the answer is an emphatic “yes” to these questions.
About every six weeks or twelve workouts is my general rule of thumb that I like to follow. There might be other factors that affect the frequency of the when and how, such as fatigue and overtraining. Most growth occurs with changes in our routines and through the introduction of new stress factors. One of the most obvious examples was for me noticing how I lost 5lbs in my first week of training but then only 1lb the next. The changes don’t have to be dramatic or radically different, in fact I would recommend against it, but they can be simple and subtle.
One simple change that I like to incorporate is simply doing my workouts in reverse order. For example, if you work out your chest and arms in the same day but give your chest priority you may want to switch and move your arm routines up in your ranking. You will still be receiving a full workout but your arms will still be receiving the benefit of receiving the stress, your energy and endurance first. As I have found in doing this as well, you might be able to introduce slightly heavier weights than before on your arms and lighter weights for your chest because of where the fatigue levels in your workouts will change. I find this “reverse order” to especially work well in my aerobic style routines.
Another benefit and idea in changing your routines can also cause you to be an adventurer, an explorer. Incorporating new exercises allows you the opportunity to learn new exercises and ways of doing things. If you are a fanatic about doing flat bench press you might discover that doing a dumbbell press will be more effective because it gives you a greater range of motion. When trying new exercises always use a lighter weight than anticipated. You will need time to adjust to the new movements and avoid injury.
If you’re a runner or biker you can easily opt for change by sampling picking new routes. I find a simple change in scenery can do wonders for my runs. You can also opt for more hilly routes or punch a few up in your treadmill. You can try one of my favorites and do some trail running. Or simply add some sprints to routine.
Pyramiding your routines is probably one of the most popular ways of changing your routines. This philosophy is usually concerned with training for a specific event. You increase your mileage or weight routines as you prepare yourself for a specific event.
There really isn’t a tried and true proven specific guideline for when and how to change your fitness regimes. It may take weeks longer or shorter before you decide a change is needed. The point I really wanted to make in writing this was that the changes in your routines that you may make don’t have to be as drastic as you may believe. Just recognize and pay attention to your bodies needs. If your not seeing improvement, or if your complacent it may be time for a switch. Last but not least be sure to give the new routine or exercises a chance and or time to work.
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