| I often get clients coming in who have
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| | medium and light days for building tendon
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| been exercising with machine circuit
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| | and ligament strength as well as muscle
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| training and are frustrated with the lack
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| | endurance. At the end of your six-week
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| of results. What happens too often is we
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| | cycle, take 2 - 4 days off and allow your
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| repeat the same exercise routine for a
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| | body to rest. This prevents overtraining
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| particular body part or muscle group
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| | and will help your body with improved
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| until the muscles adapt. As a rule of
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| | performance when you start up again. The
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| thumb, I always change my exercise
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| | cycling approach will be particularly
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| routine every month to keep it
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| | effective for preventing injuries to
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| progressive and making gains. Every once
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| | muscle groups and connective tissue down
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| in a while I will do a "special" workout.
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| | the road.
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| I'll do all my favorite exercises and
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| | Your goal will determine the number of
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| not the ones I've designed into a
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| | reps you typically use. Different
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| specific fitness training program. I do
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| | numbers of reps serve different purposes.
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| this because it is beneficial to mix up
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| | First, know what your goals are in your
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| exercises and equipment on occasion. If
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| | training. What are you trying to
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| you keep repeating the same things and
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| | accomplish? The standards are as
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| have done so over time, you have done a
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| | follows: for strength train at 6 to 8
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| good job at maintaining your fitness
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| | reps; endurance at 15 to 20 reps; toning
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| level and muscles. You certainly have
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| | at 10 to 15 reps; mass and size 6 to 20
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| not challenged them and will not get them
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| | reps.
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| to make any gains. Even if you exercise
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| | There are also other factors to training
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| for maintenance, I still recommend
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| | in addition to reps. The number of sets
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| changing up your exercise routine.
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| | is how many times you do the exercise
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| Another way to vary your fitness routine
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| | with rest in between. Intensity is the
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| is by changing from exercise machines to
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| | level of difficulty in performing the
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| free weights / dumbbells or visa versa.
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| | exercise usually stated in a percentage
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| For cardio exercise, move from the
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| | of a 1 to 10 rep maximum. Rest, is the
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| treadmill to the stepper, elliptical or
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| | amount of time you wait until you do
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| bike. With cardio workouts, I like
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| | another set. All of these factors are
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| interval training because it does just
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| | controlled variables in an exercise
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| that, it varies the workout each time.
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| | program. Knowing your fitness goals will
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| Instead of always walking on the
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| | help you or your trainer determine what
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| treadmill at the same speed and incline
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| | the best mix is for you in designing your
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| or grade, change up your speed and
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| | exercise program. For more information
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| increase your grade. This will keep your
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| | and tips on exercise, go to
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| exercise dynamic and prevent boredom.
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| | Linda Geyer, entrepreneur, speaker and
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| More importantly it will challenge your
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| | author has spent her entire career in
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| muscles, heart, and lunges to work at
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| | health related businesses helping clients
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| different levels.
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| | and audiences make health a priority. She
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| There are many ways to change your
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| | is Founder and CEO of Vitality Management
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| exercise routine. Be creative. Try
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| | and owner of Peak Physique Fitness
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| creating a simple six-week training cycle
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| | Training in Michigan. Linda inspires,
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| in which you alternate between heavy,
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| | motivates and educates on health
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| medium and light training sessions for
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| | prevention through exercise, healthy
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| each body part. Each time you try a
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| | eating and positive attitude.
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| heavy day, push your limit, leaving your
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|
