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Adding More Variety to Your Workout to Boost Your Benefits

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Adding More Variety to Your Workout to Boost Your Benefits

Variety is the spice of life. It’s also the spice of your workout. If you do the same workout over and over, your body will begin to adapt to that workout. The more adapted your body is to a particular exercise, the less you benefit from performing that exercise.

“Every workout should include some form of cardiovascular training, a little bit of power (high intensity movements to increase heart rate and metabolism), and mobility and flexibility exercises,” says Carla Sottovia, PhD, Cooper Fitness Center Director of Fitness and Personal Training Education.

Stuck in a rut? Here are some suggestions from Sottovia to change up your workout throughout the week.


Monday:  50 minutes to an hour total workout. Start with 25-30 minutes of cardio, such as walking on the track or treadmill. Finish with 25-30 minutes of a total body workout on weights. Be sure you cover all the main muscle groups: legs, arms, core and back.

Wednesday: Interval training. Start out walking on the treadmill for 15 minutes to warm up. Then, alternate five minutes at higher intensity (pick up the pace and/or increase the incline) with five minutes at a slower pace. Alternate five minutes on, five minutes off for 20 minutes, then cool down.

Friday: Try a fitness class such as bootcamp. Look for something that will offer a combination of cardio and strength training.

Intermediate to advanced

Monday: Attend bootcamp class to get cardio mixed with high intensity power exercises.

Wednesday: All high intensity cardio. Split your workout between two different machines, like the treadmill or elliptical, or try 30 minutes of jumping rope with 30 minutes on the elliptical.

Friday: Full body strength training workout. This should be more than just sitting on the bench lifting weights. Incorporate the fit ball and/or bands for more movement in your workout

What’s the benefit of changing up your workout?

Adding variety into your workout challenges your body and prevents it from adapting. You’ll burn more calories and see a greater improvement in your overall fitness level if you don’t do the same exercises every day. In addition to the health benefits, variety will keep you from getting bored. There’s nothing more mundane than walking on a treadmill or track for an hour every day. Add variety for a more fun, exciting workout!

Article provided by Cooper Aerobics Marketing and Communications.