Variety is one of the most important components of an exercise program to promote continual improvements, according to the National Strength and Conditioning Association. Fitness improvements occur as a result of the General Adaptation Syndrome. This syndrome refers to the process by which the body is first shocked by the stress of exercise and then adapts by becoming even stronger. There are several ways you can get the most out of this natural response and continue to see improvement.
Mode
The simplest way to vary your fitness routine is to change the exercises you perform each day. For example, if you get a cardiovascular workout by running on the treadmill one day, use the exercise bike or rowing machine the next day. If you perform strength training of the arms and chest one day, target the legs and back the next day. Continue to vary the type of exercise you do to force the body to adapt in new ways and to use new muscle groups.
Intensity
Intensity refers to the level of exertion at which you exercise, and is another characteristic that you can vary with each exercise session. A weightlifting session using 90 percent of your maximal load will have a completely different effect on the body than a session using 50 percent. As a rule, lower weight and more repetitions will promote endurance gains, whereas higher loads and lower repetitions will promote gains in strength and power.
Volume
Volume refers to the actual amount of exercise you do, measured in time or repetitions. If you are an athlete, you may vary your exercise program through the theory of periodization, which states that you must perform high volumes of training in the off-season, and gradually decrease volume and add more rest periods as competition draws near. For the common exerciser, if you do 30 minutes of running every day, the body will gradually stop adapting. Instead, mix it up so you run for 20 minutes one day, 30 the next, 40 on the third day and then insert a rest day, for example.
Progression
Your exercise program needs to continually progress in load and difficulty as well. With weightlifting, it is time to increase either the weight or number of repetitions of an exercise when you can successfully perform two additional repetitions beyond your target for two sets in a row. Knowing when to progress during cardiovascular exercise is more difficult, but consider increasing your program if it no longer tires you out or if you are having difficulty getting your heart rate up anymore -- a sign that your exercise economy is improving.
References
- "Essentials of Strength Training and Conditioning"; Thomas R. Baechle and Roger W. Earle (eds.); 2008
- "Resources for the Personal Trainer"; American College of Sports Medicine; 2010
- "Periodization: Theory and Methodology of Training"; Tudor O. Bompa; 1999
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