Changing up your workout will change your body

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By Chris Shearman

More and more people in the fitness world are taking advantage of what has come to be known as the concept of "muscle confusion." The theory behind this method is simple; changing up workouts gives results.

Despite the lack of clinical evidence to this theory, workout programs such as Crossfit and P90X continue to prosper and keep people interested. And it is therein lies the true challenge, especially in the young people, college students, and beginner fitness enthusiast: staying interested in the workouts and maintaining motivation to do them.

It is true that walking for thirty minutes a day will burn calories and is beneficial for blood flow. Any exercise is good exercise, but it is not very stimulating or motivating to get out and walk for 30 minutes, at least not day after day. Simple adjustments to a walk can turn what might be a month long routine into a yearlong or lifetime routine.

For example, on Mondays and Fridays, which are days that can be hard to get motivated for, just do the simple 30 minute walk. Of course supplement this with stretching, breathing, and some good lean protein after. On Tuesdays and Thursdays, do two minutes of light jogging then three minutes of running for 30 minutes total. And then on Wednesdays and Saturdays, do a 15 minute run followed by a 15 minute walk.

Though this routine might seem lightweight to some, the issue here is not intensity, but consistency. Setting a workout system that will not burn out after several weeks is the downfall of many college students. Intensity can be increased in the speed of the walks and the runs. Brisk walking or "power-walking" is well known to be one of the best exercises for women, especially in keeping the shapely bottom side.

The same principle is used in workout programs such as Crossfit. Every day is a different workout. One might involve kettle bell swings and running an 800 meter run for four rounds. Another might involve seven sets of one heavy front squat. Besides the concept of muscle confusion, one of the biggest keys here is the fact that the workouts are made by professionals.

When making up workouts for the day, many students will do what is most geared toward their ability. This tends to minimize the intensity by maintaining too much time within a person's comfort zone. A workout is just getting good when that extreme discomfort sets in.

A workout that utilizes the concept of muscle confusion can be configured as such: write down the entire week's workout with each exercise on a note card and then separate the note cards by days of the week. Then take the note cards and mix them up. Suddenly, what was once the stereotypical back and bi's day becomes an intense full body workout, but one that is different each day. Now the final touch: do the workout as fast as possible. Write down the times and watch them improve.

Maintaining a healthy firm body is often times directly proportionate to how much creativity and intensity go into a workout. Keeping it creative can be one of the most lasting factors for a program. For more information on a different workout every day visit crossfit.com

Originally Published: Issue 821 - October 28, 2009

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