People asking for exercise advice are usually looking for a simple answer. Do this more. Do this thing a lot, for a long time. Get these winnings. In fact, things are never so simple.
This is certainly true of the age-old question of how often one should change up one’s exercise routine. Unfortunately, there is not a single perfectly designed study that completely answers this question. A lot depends on things like how fit you really are, your goals, and how you train.
But if you’re thinking of switching up your routine, here are some factors to consider.
Gradually increasing load and decreasing yield
The idea that you should mix up your exercise routine likely comes from the concepts of progressive overload (where you need motivation to get continuous improvements) and the principle of diminishing returns (where the more experienced you are at something, the less progress you can make at a particular stimulus). .
One way people try to incorporate these principles into training is through something called periodization.
This is where you manipulate certain aspects of your training program, such as exercise volume, intensity, and frequency.
PMS models usually maintain a consistent exercise selection for a set period of time, usually an eight- to 12-week program.
The two main cycle patterns are linear and wavy. A linear cycle involves a gradual increase in the variable. For example, during an eight-week program, the loads may get heavier, but the number of sets or repetitions you do goes down.
The ripple period involves treating different variables (usually volume and intensity) on different days. So, you might do some heavy lifting on Monday, then Tuesday’s focus will be on higher repetitions, and then have explosive or speed priority the next day.
Even if you don’t intentionally do a cycling plan, most exercise programs tend to be eight to 12 weeks in length and include some of the standard step gradations mentioned above.
It depends on your goals
How about confusing the actual exercises themselves? Research has shown that people earn comparison or Larger muscle strength and size when they choose the variable exercise choice compared to the fixed exercise choice.
Variable exercise selection is where you don’t always commit to using the same exercise for the same muscle groups.
For example, you could alternate between squats and leg presses the next session. Instead, a static limitation means that the duration of the program will remain with the same exercise (for example, squats).
Variety can be improved motivation.
On the contrary, excessive cycling of exercises seems to have a The negative impact on muscle gains.
when it comes to that, Many movements depend on skills; By not practicing too much, you may not progress quickly. This probably only applies to complex, multi-joint exercises like those performed with a barbell (as opposed to, say, gym machines).
Is this important? If you have a performance-related goal to raise a certain amount, or something similar, it probably is. But if you are training for health and wellbeing, this may not be a factor for you.
What about running?
Many of us run through the same cycle, at the same pace, for weeks and years on end. Is that a problem?
Some researchers recommend increasing your training motivation afterward Six months of endurance Exercise, as most benefits occur between three and six months, then tend to plateau without changing training regimens.
But is it enough for health? Our current national physical activity recommendations Don’t mention the need to advance or change your exercise. They simply state the amount, intensity, and type of exercise for health benefits. Exercising for performance or continuous improvement seems to be a different story.
If you are thinking about how often we should change up our exercise, think about the time it takes for the body to adapt after a workout.
Measurements of cardiovascular fitness tend to follow a progressive, long-term aerobic program Plateau about nine months In training.
Do what you enjoy and can commit to
So what do we take away from all the evidence above?
Adaptation happens quickly, but so does stabilization quickly without constant stimulation.
However, we all have a “ceiling” for adaptation, beyond which it will take a lot of effort to make progress.
This goes back to the principle of diminishing returns, where the more you train, the less you can improve.
All things considered, the traditional approach of changing your program every 12 weeks might actually make sense in order to prevent plateauing. However, there is no hard and fast rule about how often you should mix.
Perhaps the best approach is to do what you are likely to stick to and what you enjoy most.
After all, you can’t have a gain if you don’t actually put in the work.
Mandy HagstromSenior Lecturer, Exercise Physiology. Director of Teaching and Education, College of Health Sciences, UNSW Sydney And Mitchell GibbsLecturer, Exercise Physiology, College of Health Sciences, UNSW Sydney