People asking for exercise advice are usually looking for a simple answer. Do this about it. Do so many of that thing, so long. Get those wins. In reality, things are never that simple.
This certainly applies to the age-old question of how often you should change your training program. Unfortunately, there isn’t a single, perfectly designed study that accurately answers this question; a lot depends on how fit you already are, your goals and how you train.
But if you’re thinking about changing up your routine, here are a few factors to consider.
Progressive overload and diminishing returns
The notion that you should mix up your training routine probably stems from the concepts of progressive overload (where you need stimuli to make continuous improvements) and the principle of diminishing returns (where you make less progress with a given experience, the more experienced you are). Stimulus).
One way people try to incorporate these principles into training is something called “periodization.”
This is where you manipulate certain aspects of a training program, such as: B. Training volume, intensity and frequency.
Periodization models typically maintain a consistent exercise selection for a specific period of time, typically an eight to 12 week program.
The two most important periodization models are linear and wavy. Linear periodization involves gradually increasing a variable. For example, on an eight-week program, the loads may get heavier, but the number of sets or repetitions you do will decrease.
Wave periodization involves manipulating different variables (usually volume and intensity) on different days. So you could lift some heavy weights on Monday, then Tuesday would focus on higher reps, and then have an explosive or speed priority for the next day.
Research shows that periodized programs appear to do this surpass their non-periodized counterparts, with no difference between wave and linear models.
Even if you don’t knowingly create a periodized plan, most training programs are typically eight to 12 weeks long and include some of the standard linear progressions mentioned above.
It depends on your goals
What about mixing the actual exercises themselves? Research has shown that people win comparative or greater Muscle strength and size when choosing variable exercise selection versus fixed exercise selection.
Variable exercise selection means you don’t always stick to using the same exercise for the same muscle groups.
For example, you could alternate between squats and leg presses in the next session. Alternatively, a fixed selection means you stick to the same exercise (e.g. squats) for the duration of your program.
And using a varied selection can improve motivation.
Conversely, excessive rotation of exercises seems to have an effect bad influence on muscle building.
when it matters Many movements are skill-based; If you don’t practice as much, you may not progress as quickly. This probably only applies to complex, compound movements such as those performed with a barbell (as opposed to, say, gym machines).
Does it matter? If you have a performance goal of lifting a certain amount, or something similar, then maybe you do. However, if you exercise for health and well-being, this may not matter to you.
What about running?
Many of us run the same lap at the same pace for weeks and years. Is this a problem?
Some researchers recommend increasing your training stimulus afterwards six months endurance Exercise, since the greatest benefit occurs between three and six months, then tends to stagnate without changing the exercise regime.
But is that good for your health? Our current national exercise recommendations Don’t mention the need to advance or vary the exercise. You simply specify the amount, intensity, and type of exercise for health benefits. Training for performance or continuous improvement seems to be a different story.
When thinking about how often we should change our workouts, think about the time it takes for the body to adjust after a workout.
Research has shown that muscle growth can occur as early as possible three weeks Contribute to a strength training program and plateaus about three months in previously untrained individuals.
Adjustments to cardiovascular fitness can already be made approximately one week included in a training program but have been shown Plateau within three weeks when no additional progressive overload is applied.
Even after a progressive longer-term aerobic program, measurements of cardiovascular fitness tend to drop Plateau about nine months into training.
Do what you enjoy and what you can hold on to
So what do we do with all the above evidence?
Adaptation occurs quickly, but also stagnates quickly without sustained stimulus.
Nonetheless, we all have a “ceiling” of adaptation beyond which it will take significant effort to progress.
This comes back to the principle of diminishing returns, where the more you train, the less you can improve.
All in all, the traditional approach of changing your program every 12 weeks might actually make sense to avoid plateauing. However, there is no hard and fast rule as to how often you should mix it.
Perhaps the best approach is to do what you are most attached to and enjoy the most.
After all, you can’t make a profit unless you actually get the work done.
Mandy Hagstrom, Senior Lecturer, Exercise Physiology. Director of Teaching and Education, Department of Health Sciences, UNSW Sydney and Mitchell GibbsLecturer, Exercise Physiology, Faculty of Health Sciences, UNSW Sydney
This article is republished by The conversation under a Creative Commons license. read this original article.
