You’re not alone if you’ve been wondering how often you should change your workout routine.
We tapped fitness pros for answers.
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Ah yes: thefitness plateau.
yoga instructor, founder and CEO ofY7 Studio
Sometimes just gettingtoa workout is a victory.
)its crucial to switch up your workouts to continue seeing progress.
Changing it up allows your body to experience multiple types of challenges and muscle engagement.
It also helps you avoid overtraining certain body parts or muscle groups.
Its also important to remember that changing up your routine is helpful for hitting your fitness goals.
Why do you gotta change up your fitness routine?
Lets get this out of the way: you dont, necessarily.
Without a new stimulus, your bodyand braindont require as much energy to perform the movement.
This is where the magic (okay, science) happens.
yoga instructor, founder and CEO ofY7 Studio
Your central nervous system is called upon to light up, releasing more hormones into the body to react.
Then, microtears in the muscle occur, followed by some saucyadaptations1, including strength, power, and/orendurance.
New fitness level unlocked.
This is all summed up in the SAID Principle, according to theAmerican Council on Exercise.
This is where thoseclamshellscome in handy (IYKYK).
By progressing and introducing new moves, your body can become more effective at the exercise.
But thats if youre still showing up to training sessions.
Real quick: How often is everyone bored at the gym?
Switching up your workout routine can help stay more engaged without losing motivation, Ashayer confirms.
Theres nothing more convincing than crushing a workout to stick to a training plan, right?
What are the benefits to switching up your workout routine?
As discussed, mixing up your workouts can offer a slew of perks.
This will make a huge impact on your overall fitness and health, Ashayer says.
By strengthening your aerobic (endurance) andanaerobic5(power) systems, sports conditioning can be enhanced.
Prepare to be the all-star of your rec soccer team.
Selena Samuela, CPT
How often should you change your workout routine?
This can vary greatly from person to person.
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That really depends on what your goals are and what you enjoy doing, Levey reiterates.
But, there are some general rules of thumb.
Strength training typically changes exercises every four to six weeks.
Cardiovascular training changes intensity or punch in every two to four weeks.
Remember how we talked quickly about periodization?
This is where it comes into play.
But forstrength trainingor powerlifting, the guidance is, perhaps, even more athlete dependent.
What can switching things up look like?
Regardless of your fitness goals, switching it up is best executed in a methodical and mindful approach.
Sameula agrees, saying theres no one-size-fits-all approach to evolving your workouts.
You might change exercises, intensity, or focus weekly or monthly rather than daily.
Consistency over time equals progress.
There should be a general structure with periodic changesthis keeps workouts effective and sustainable, Ashayer says.
Another area to consider experimenting within?
When was the last time you treated yourself to a sports massage or acupuncture?
Meanwhile, if youre a maven in the kitchen, you might consider whipping up some nourishing meals.
What happens if you dont ever change your workout routine?
Diminishing returns [happen if you dont mix up your workouts].
Is there anyone who shouldnt mix up their workouts?
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