Solving The Myth of Maintenance
Did you see last week’s email about the Myth of Maintenance?
If not, use the link to read it. It’s always more fun to solve the problems you know about ;-)
At the end of that email, I gave you one very simple solution… “start making some small changes to your workout. Keep your brain and body guessing!”
Now I do recognize that, if you aren’t an exercise expert, that answer might have left you with more questions. Specifically, “how do I do that?” Fortunately, I am an expert and can teach you how.
Believe it or not, there are really only 4 variables to play with when it comes to exercising:
Exercise Selection
Exercise Volume
Exercise Intensity
Exercise Density
To keep your fitness level from slipping backward, you only need to occasionally change one of these variables. So, let's take a closer look at each so you’ll know which one is best for you to change.
Exercise selection is the most straightforward. Basically, it means to do something similar, but different. If you’re a runner, consider trail running. If you like to use free weights, try the cable machine. If you like group classes, choose an instructor who mixes things up for you.
The volume of exercise defines how much you do. To work with this variable you need to have a flexible schedule. You’ll have to find more times per week or more time each day to increase what you do. Increasing the volume often takes time away from recovery. Because of these two factors, I usually leave this variable as the last option.
Intensity of exercise is also referred to as the load. To increase cardiovascular load, you need to work at a higher heart rate. For weight training, it means moving more weight. The beauty of working at a higher intensity is that you don’t have to learn a new exercise and you can spend less time exercising (at first, anyway). To avoid injury, you just have to make sure you don’t increase the intensity too quickly.
Lastly, there is exercise density. This one can also be a time saver because it means you spend less time resting during your workout. This one can be tough to apply to a steady-state cardiovascular workout. But for any type of interval training or weightlifting, it is a great option!
In addition to helping you maintain your fitness, making these small changes is what can make exercising fun. The novelty of it will keep you interested and focused.
Hopefully, this information sparked some ideas for you. The next step is to take action on that idea and tweak your next workout.
However, if this seems like information overload, then your next step is to reach out to me I’ll get back to you personally to help you figure out what to do.
Good luck, and let me know how you do!