Top 10 Exercise Mistakes: Number 6
This is the next in a series of 10 articles based on the American Council on Exercise’s (ACE) article titled “Top 10 Mistakes People Make in the Gym.” Check the “Related Posts” links at the end of this article or use the “Search This Site” box at the top to find the other articles in this series.
Mistake Number 6: Not Enough Variety
Face it: most exercise is boring, repetitive stuff. Lift, hold, release, and then repeat over and over and over again. Mind numbing. Little wonder most people find it so hard to stick to a fitness routine.
If you’ve been doing the exact same exercise routine for so long that you don’t even have to think about it anymore, then you’re guilty of making this exercise mistake.
But getting bored with your exercise routine is only part of the problem. If your routine never changes, your body quickly gets used to performing the same routine over and over again. End result? You stop improving. Before long, you start noticing that even though you’re “exercising” as much as usual, you’re not losing any weight or getting any more fit. You’ve hit a plateau. Your body has “memorized” the routine and has optimized itself so that it expends the least amount of energy completing it.
Another problem is that constantly doing a routine that never changes can lead to injury as the exact same muscles get worked in exactly the same way every single time you exercise.
Change Up Your Routine
The obvious answer to these issues is to change up your routine. Some ways to accomplish this include:
- Vary the exercises. If you’ve never done Yoga or boxing or any of the Martial Arts, try incorporating some of those moves into your routine. Try adding body-weight exercises or kettle-bells instead of using weight-machines all the time. Add in some “old school” exercises like push-ups and pull-ups. Exercise on a balance board or Bosu ball. In general, finding several different ways to work the same muscle groups will significantly improve the effectiveness of your workout in addition to making it much more fun and interesting.
- Vary the sequence. Instead of starting at the same machine in the gym every single time, try doing your exercises in a different sequence. If you always start your routine doing bicep-curls, try starting with back exercises first. Do your routine in reverse and then change it up again the next time. Keep your body guessing as to what exercise is coming up next so that it never gets the chance to “optimize” the routine and reduce the amount of work your muscles do. You’ll find yourself burning a lot more calories.
- Vary the intensity. Change the speed and intensity of your routine at frequent intervals. Without sacrificing form or safety, speed up – or slow down – your routine periodically. Alternate between heavier and lighter weights than you normally lift. Again, keep your body guessing as to what’s coming up next.
They say that variety is the spice of life. It’s also the key to effective workouts. Variety keeps you from getting bored with your routine in addition to significantly increasing the efficiency of your workouts. The only way to keep improving is to keep changing your routine in some way.
Give it a try. You’ll see results right away!
Certified Fitness Nutrition Coach and
Personal Fitness Trainer (NESTA)
P.S. Be sure to get my latest Fitness Blueprint called “Little Things That Improve Your Health.” This ebook is packed with loads of helpful information on how to build a better body and you can get it FREE – for a limited time. Just click on the title to be taken to the download page. Enjoy!
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