Three easy ways to vary your workout
Training, by its very nature, is the
repetition of something in order to get better at a given task. Often, this can
lead to staleness, boredom and loss of motivation. In our training centres, we
pride ourselves on having an innovative approach to training. Often subtly
changing or tweaking the way you train can provide a whole new stimulus. These
methods will re-motivate you and great results.
Try
going barefoot to improve balance and strength
1. Go barefoot…
Dropping your
footwear or buying a minimal shoe such as a Vibram Fivefingers or a New Balance
Minimus can have a profound effect on your training. Though barefoot running is
not for everyone, and not ideal for those who run long distances, a change in
footwear can benefit your balance, proprioception and strength. The idea is
that your foot is trained to do its proper job and the arches of your foot are
strengthened naturally – something modern supportive shoes don’t always do very
well. Performing your gym-based workouts barefoot can help develop foot
strength and ankle stability. If you have decent strength and good posture, try
exercises such as walking lunges before moving on to low-level running.
2. Intensity ahead of volume…
The more
efficiently your train, the better the results. As you become fitter, you
develop the ability to do more – longer runs or more kilometers on the bike –
but the key to taking your fitness to the nest level is increasing your
training intensity, not just how much you do. The benefits of interval training
are pretty well documented so, rather than using steady cardiovascular
exercise, mix periods of high intensity work with active recovery – it’s a more
efficient way of working. We’ve found that if someone’s fitness level has
plateaued, aiming to improve their top level of strength results in further
gains. Drop your repetitions per exercise to five for big exercises such as
squats, deadlifts, press-ups and pull-ups – it will help lift your maximal
strength levels and give your training a boost.
3. Turn the session upside down…
From time to
time you can get stuck in a training rut. Turning your routine on its head can
have a great effect. For example, do you normally stretch at the end of your
session? If you do, it may mean you’ve not been prioritizing flexibility as
part of your training. Dynamically stretching at the start of the session may
give this facet of your fitness a push, as well as place a slightly different
emphasis on your training. Do you normally train your abs at the end of a
session? Instead, do this at the start – this will switch on your abs and mean
your core muscles are ready for the session ahead.
All of these methods will rejuvenate your
training. Or try combining them all with this workout. Warm up with a good
20-minute stretch of your calves, hamstrings and quads. Follow with 12 minutes
of intervals on the rowing machine, alternating 20 seconds of intense work with
a 40-second, steady-pace recovery. Perform three rounds of 30 seconds of the
plank, reserve ab curls and side planks on each side. Kick off your shoes and
perform four sets of five repetitions of deadlifts, dumbbell chest presses and
seated cable rows. Finish off with four rounds of 12 walking lunges. This
should give your workout a much-needed kick-start, with enough subtle variation
to mix things up and keep you interested.
