Let's face it, any workout can become boring, regardless of how innovative or interesting it started out. Doing the same exercises day in and day out for months or years is a recipe for poor results, stale workouts and a general malaise about one's fitness program.
The easiest way to avoid workout staleness and boredom is to change your workout — every single day.
Theoretically, one should never perform the exact same workout using the same exercises at the same intensity for the same number of sets and reps. At least one of those elements (and usually more) should change from day to day. This is true even for cardiovascular workouts, as it's easy to add mileage, increase resistance/incline or work at a slightly different heart rate.
Put this approach into practice and each workout instantly feels fresher and more interesting. The idea is to challenge oneself in a new, different way to allow the body to experience a stimulus that is somewhat unfamiliar.
There's also the "macro" view to consider. Every eight to 10 weeks, set a new goal and change up the workout pattern completely. Change which activities occur on what days of the week; adjust the exercises within the workout; refocus. This should be done even if you are varying your workout from day to day.
Again, this keeps the body guessing and ensures that physical stimuli are challenging over the long haul. Plus, your mind will stay engaged — which is a critical factor in long term exercise adherence.
I recognize that many people simply don't have the knowledge to add new exercises all the time. There is often (for good reason) hesitation to try something different, for fear of looking silly, or injury, or both. I completely get that, and I've felt that too.
This is one of the reasons I think this column is so important. If one person can feel comfortable incorporating an exercise I introduce in Master Class, then I've made a meaningful contribution to someone's life.
And so, I'm introducing another cool exercise this week. The Alternating Side Smash is a great way to change up the core section of a workout, and it's appropriate for basically all fitness levels.
1. Select a large, soft-sided medicine ball that's relatively light (10 to 15 pounds).
2. Stand holding the ball with your feet shoulder width apart.
3. Twist your torso to the right and "smash" the ball against the ground, so hard that it bounces back up into your hands.
4. Now turn to the left and smash it against the ground.
5. Continue alternating side smashes for 20 repetitions.
As someone who has attempted thousands of different exercises over the years, I can honestly say that this one is really fun. There's something about smashing the medicine ball against the ground that's cathartic, while being good for you. It's a nice stress release and will challenge the obliques in a unique and special way. Enjoy!
Matt Parrott has a doctorate in education (sport studies) and a master's in kinesiology and is certified by the American College of Sports Medicine.
Style on 10/14/2019