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Fitness for Every Body: Shake Up Workout to Avoid the Blahs

Posted on: Friday, 29 October 2004, 18:00 CDT

Question: I am starting to get bored with my current exercise program and I've started to skip workouts as a result. Do you have any quick-fix ideas to help spark my interest again?

S.F., Vancouver.

Answer: That's a very common problem that's easy to fix. Try one of the following options to reignite your enthusiasm:

* Try a new exercise you've never done before. If you always do tricep pressdowns, try a tricep dip. If you always jump onto the treadmill for your cardio training, try the stairmaster or rowing machine.

* Vary your pace. If you always do level three on the stairmaster for 30 minutes, try exercising at level four for only 20 minutes. If you always run for 40 minutes, next workout run for only 20 minutes and incorporate some high-intensity intervals. If you always do the same number of repetitions, go for a change of pace. For example, if you always do 15 repetitions of any exercise, next workout increase the resistance a bit and do only 10 repetitions.

* Do you find yourself always working out indoors? Once a week, go outside for a power walk, run or hike outside instead of on an exercise machine. If you're always outside, go indoors for one workout a week. Start a resistance training program or indoor rock climbing. The change of scenery may be something your body needs.

* Go for an adrenaline rush. Every few months we encourage our clients to set a new, challenging goal. We've had clients train for fun runs, triathlons, half-marathons, marathons, extreme hiking adventures, snowboarding or skiing, and cycling treks. These types of goals have really helped inspire our clients to stick to their fitness program.

* Try working out with a buddy. You may find that having a friend around really helps with exercise adherence and you may be able to encourage each other to try new activities.

Question: Some of the personal trainers at my gym use these heavy balls with their clients. What are they for?

L.G., Vancouver

Answer: These weighted balls are called medicine balls and they have been used for decades as an effective way to condition the entire body. Their use faded with the advent of strength training equipment, however, and recently their popularity has resurfaced.

Medicine balls are such an amazing tool because they are inexpensive, small and portable, and can be used to strengthen the lower body, upper body and abdominal muscles. This type of training is highly effective for athletes because many of the exercises will challenge an individual's speed and power and prepare them for the demands of their sport.

Many rotational sports movements can also be mimicked, which is often impossible using traditional strength training equipment. Medicine balls vary in size from two to 12 pounds and there are literally hundreds of exercises you can do with them. Four to six pounds would be an average size to start with. Obviously, if you're just getting started with fitness, lighter will be better.

Alex and Sherri McMillan are owners of Northwest Personal Training and Fitness Education. Go to www.nwpersonaltraining .com. Questions may be sent to info@nwpersonaltraining.com.

Source: Columbian

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