Exercise Programs

Friday, April 2nd, 2010 at 12:17 am

Exercise Programs

Exercise Program not Working? This May be the Reason

"You have to change your Exercise Routine every 8 weeks or you'll hit a plateau."

How many times have you heard this crazy statement? Lots of times, I'll bet?

While I'm a big fan of variety in exercise program - I'm not a big advocate of or believer in the above statement.

It never made sense to me. It actually seemed counterproductive for many people. One of the primary reasons I think this is true is that it complicates matters and confuses people. It gives people one more bad reason to give up on trying to stay on his/her own Fitness Routine.

This myth was most likely spawned from the old school of Personal Training with has a heavy influence from the Bodybuilding sub-culture. These are just not rules that should be applied to everyone - especially 'normal people' with real lives to live with careers and family, etc.

Here is what I do like to teach, when it comes to 'variety' (because it works).

It's called 'micro-varying'.

You take one exercise and create several variations of it. It could be three variations - or it might be twelve. The key is that you create options without having to overhaul your entire program every 2 or 3 months. Here are 2 examples:

For abs and core - one of my all time favorite Exercises is the reverse crunch. Now, most people - if they've even ever heard of the reverse crunch - stop there, and then want to know "another exercise for the abs".

The truth is, the basic reverse crunch can be morphed into at least 4 variations. And, yes, crunches are very effective - when done properly.

These are:

1 - Cross leg reverse crunch

2 - Twisting reverse crunch

3 - Incline/Decline reverse crunch

4 - Side to side reverse crunch

The second example features my all time favorite butt and thigh exercise - the one leg hip extension (OLHE). This exercise is done with a simple floor mat and it can easily be morphed into 3 variations. These are:

1 - OLHE with a stability disk or small ball (soccer ball size)

2 - OLHE with 55cm swiss ball

3 - OLHE using the edge of your couch or an ottoman

Make your program fun and realistic by modifying the exercises you already know how to do - without having to do a complete Fitness Program makeover every 2 or 3 months. It's easier to stick with and you won't stress out, thinking you 'have to change everything around again' - while still reaping the desired benefit - results.

Yeah - you can can add new exercises here and there - or vary the sets, repetitions and rest periods - but there is no need to do a total program makeover - just when you're starting to get into a system.

The concept of the 'fitness plateau' is more a myth than a solid fitness principle. Some people even use it as an excuse.

If what you are doing is working - stick with it. If your program 'stops working' - contemplate why - before you going messing things around and replacing your entire exercise program with no rhyme or reason. Changing your routine for the sake of change or because you've been fooled into believing the fitness plateau myth is actually true, may only cause you to do something else that isn't going to work for you either.

About the Author

Joey Atlas, MS - Exercise Physiology, is the Amazon.com Bestselling author of the Fitness Exercise book, Fatness to Fitnessand the Author of the Ultimate Leg, Butt, Hip and Thigh Makeover, Lower body Exercise Program for Women. Visit his sites for more free tips and articles from Joey.

Are there any safe, healthy diet/exercise programs for teenagers?

I'm 15, and i weigh about 15 pounds above the Weight i would like to weigh. I want to Lose Weight safely, and i really can't.
I have exercised and eaten healthy.
Nothing works. Pleaseplease help me!
I have tried everything. And if it helps, i am 5' 2 1/2" and i weigh 130, which in my opinion is big for a girl my size. My target weight is between 110-115. Please help. I'm so unhappy with myself.

Hi There -

There is a community for teens on a healthy lifestyle and it has many helpful tools on there such as calorie counters, teen groups to join, exercises, Workout programs, and Weight Loss experts. This site also has other people your age that are asking the same questions and facing the same challenges that you are experiencing.

www.sparkteens.com

Hope this helps!

w8losschick

Free Weight Loss Exercise program - Lose 50 lbs. in 5 months