Good intentions pave the road from exercise dedication to workout burnout. While no one will debate the virtues of sticking to an exercise routine, after awhile the mind and muscles grow weary of the monotony. The gym potentially provides an exercise amusement park, but some people ride a perpetual carousel, performing the same routine on every visit. Change in muscle tone and fitness level becomes less apparent and burnout ensues. Variety not only is the spice of life. It improves the likelihood of exercise compliance.
Circuit Training
Numerous research studies have explored the benefits of circuit training. An article on the International Dance Exercise website, for example, explores the reasons for its growing popularity. Author Len Kravitz, an exercise physiologist at the University of New Mexico, describes circuit training as “an evolving” training method. An aerobic and resistance training circuit breaks the monotony of the traditional 30-minute aerobic segment followed by 30 minutes of resistance training. Begin with a 10-minute aerobic warmup. Choose nine exercise stations. Begin with compound exercises, such as the lateral pull-down or the leg-press, and end with isolation exercises, such as biceps curls or triceps extensions. Perform 12 repetitions of each exercise, and follow each machine with three minutes on a different piece of aerobic equipment.
Integrate Strength and Balance
Most gyms now have balance equipment, such as stability balls, bosu, which are half balls, and balance boards. Add variety to your routine by substituting one set of a traditional exercise with a balance challenging exercise that works the same muscle group. Examples include a bench press followed by a push-up with your feet on a stability ball, a leg press followed by squats on a balance board or any cable machine exercise performed while standing on a balance board, bosu or balance disc. Rubber balance discs are small, lightweight and inexpensive. Purchase your own and bring it to the gym. Stand on it during free weight exercises. Lower the weight and place it on the leg press foot pad.
Fun With Cardio
The gym's aerobic machine offer extensive program options menus, but many people only perform one. Experiment with interval or hill cycles, or be creative within the realms of safety. Physical therapist and fitness conference presenter Gary Gray, for example, suggests backward treadmill walking to engage the hamstrings. Michele Olson, PhD, in an April 2003 "Muscle and Fitness Hers Magazine," suggests lateral treadmill walking to engage the hip and thigh muscles. Stationary bike enthusiasts should take a tip from indoor group cycling classes. Increase leg muscle activation by lifting your butt from the seat for one-minute intervals.
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