As some of you know, I just got back from a week-long trip that included almost getting banned from boarding an airplane (aka a puking child), a trip to a military base ER (to assess said puking child), a fascinating visit to the "Gulfarium" (a redneck version of Seaworld), which was cut short by a trip to a pediatric dentist (due to previously puking child's irrational fit causing him to chomp on a zipper and pull a tooth loose). Lovely trip to the town of our very near future (and we found our future home!).
Something happened while I was there that hasn't happened in a very long time. I took a week off of working out. I did hit the gym the Sunday prior to our trip, but my husband had very long days this past week and it just wasn't in the cards. I tried to do things like go to playgrounds, chase my little guy around, slide, etc., but it wasn't nearly the intensity level I am used to, which was fine (remember that whole blog post about taking a break?).
It is typically recommended that you change your workouts or take a "rest week" every six weeks. This rest week doesn't mean you sit on your tuchas. It means do some alternative movement, but overall, take a break. Then, when you return, change up your routine a bit. That whole "new" popular movement of muscle confusion is not new at all. It has been around forever, and despite advice from trainers, one fact remains the same: people hate change. It's not easy, it makes you have to think more, remember more, do more. Argh. I know all about change.
So I did this. On Friday (after a 4 day hiatus), I hit the gym. Hard. I added in some new things, did them in a different order. For months, I haven't felt "sore" (in a good way) after a workout. And it is not because of a lack of intensity or change, as I do this often. What was missing? A real, solid break.
Low and behold, my friday workout caused that tight muscle, tender soreness for a day or so afterwards...and it felt good. I was still able to move, go for a run on Monday and jump back into my workouts. But I learned my lesson. Routine is good only to an extent. I am committed now to shaking things up every six weeks. Give it a try.
Here is my plan. Maybe this suggestion will work for you, too.
I started a list of every exercise I have in my back pocket for every body part I work. I order them out by body part. Every week I pick out 4-6 different exercises for each body part and stick with those for my workouts. At my six week point, I will take a week to do something different. Perhaps I'll do classes instead of lifting weights, or focus on cardio. When I come back the next week, I will pick 4-6 new exercises to shake it up. This way, I am keeping my muscles guessing, trying some new things and working in some old moves as well.
Give it a try and let me know what you think. And if you need exercises for your back pocket, let me know. I'd love to share.
P.S. Coming soon...my first fitness book review. I'll be sharing my thoughts on Schuler & Cosgrove's latest book, "The New Rules of Lifting for Abs."
Anna Marie
No comments:
Post a Comment