Adding variety to a workout helps train your body
Q: I walk on a treadmill when I’m at the gym but lately haven’t felt like I’m getting much out of my workouts. I know you recommend switching things up now and then, but can you give me some ideas?
A: Adding variety to a workout helps train the body to move along different planes of movement for added functionality, balance, strength and endurance. It also alleviates boredom which is important for motivation. A sample plan for treadmill walking might look like this:
Week 1 Interval training: Research has shown the many benefits of interval training, that is, alternating between varying levels of intensity within the same workout. As an example, begin with a warm up pace for a couple of minutes, then increase speed until you are somewhat out of breath for another few minutes. The last speed interval would be an ’all out effort’ pace, where you really feel the challenge setting in. This phase is shorter in duration because the intensity is so high, so dont let that throw you. Depending on fitness level, you can continue rotating between all three intervals throughout the workout, or switch between moderate to high intensity.
Week 2 incline/ hills:Increasing the degree of elevation burns extra calories and takes leg strengthening to the next level, especially the calves, hamstrings and glutes. Because of the extra gravity your body must work against, you automatically up the intensity of your workout, without having to increase time or speed. Incline training encourages the lungs and heart to work harder than when training on level surfaces, leading to greater stamina and endurance.
Week 3 lateral stepping: With this style of training, you face the side of the tread
mill and take slow deliberate side steps. Then you would face front, walk a few minutes, before turning to the other side for more lateral walking. If side stepping is unfamiliar, initially you will need to walk at a much slower pace, and work on maintaining balance and length of stride. You may also find that you need to hold onto the rail until you get the hang of it. Lateral leg movements use important muscles that are often underused in typical workouts. Tips: Keep a steady pace and avoid looking down if improved balance and posture are a goal. Once you have mastered lateral walking and balance is improved, you can try walking backward as well. This style of training can be effectively carried out without a treadmill if strengthening is a much greater priority over balance. Here, you can try squatting as you side step, and/or use a resistance band positioned above or below the knees or at the ankles.
These are just a few of the many ways you can begin to vary your exercise routine. It must be stated that this type of program isn’t right for all, so if you have any concerns, check with your doctor or a qualified health/fitness professional for advice.
Marjie Gilliam is an International Sports Sciences Master certified personal trainer and fitness consultant. She owns Custom Fitness Personal Training Services LLC. Send email to marjie@ ohtrainer.com.