How often should you spice up your exercise routine?
People who ask for exercise advice often want an easy answer. Do this on top of that. Do this many times, for this long To Get these benefits. Of course, things are not that simple. This is true for the age-old question about how often to change your exercise routine. Unfortunately, there are no well-designed studies that specifically answer this question; a lot depends on things like your fitness level, your goals, and how you train. But if you're thinking of changing your routine, here are some things to consider.
The burden continues with diminishing returns
The idea that you should mix up your exercise routine can be from the concept of progressive overload (where you need motivation to achieve continuous progress) and the principle of diminishing returns (where the more experience you have with something, the more you progress. motivation). One of the ways people try to incorporate these principles into training is something called "periodization".
This is where you adjust certain aspects of the training program, such as exercise volume, intensity, and frequency.
This type of schedule keeps the exercise options consistent for a set period of time, usually an eight- to 12-week program. The two basic principles of periodicity are linear and nonlinear. The duration of the line involves a gradual increase in change. For example, in an eight-week program, the weight may be heavier, but the number of sets or reps you do is reduced.
Intermittent changes involve repeating different changes (usually volume and intensity) on different days. So, Monday you can do heavy lifting, then Tuesday the focus will be on high reps, and then have an explosive or more important thing for the next day.
Research shows that these periodic events are similar to their non-periodic counterparts, with no difference between waves and linear patterns. Even if you don't know how to plan the time, most exercise programs last eight to twelve weeks and include some of the steps in the linear sequence mentioned above.
It depends on your goals
What about mixing the exercises themselves? Research has shown that people gain strength and muscle mass or more when they choose a dynamic exercise option over a static exercise option.
A variety of exercise options is where you don't keep using the same exercises for the same muscles. For example, you can switch between squat and leg press in another session. On the other hand, the fixed option means that for the duration of your program, you stay with one exercise (for example, squat).