When you repeat the same exercise routine, it’s easy to fall into a rut or reach a plateau. Every time you repeat the same routine, your body becomes more accustomed to it. You’re no longer working as hard as you once were. This eventually results in you burning fewer calories, which defeats the purpose of your workout!
There are several things you can do to alter your workout and thus improve your results. Our clinic has provided five suggestions for changing your exercise routine in order to improve your health and wellness. Keep reading to unlock expert advice and call Excel Physical Therapy to schedule an appointment with our team.
1. Remember to stretch !
Stretching exercises are an important part of physical therapy for a variety of reasons.
Stretching “cold” muscles is not ideal, as you may have heard. Before stretching, our bodies must be adequately warmed up; otherwise, we increase our risk of injury and tissue damage.
This is not to say that you should never stretch before a workout. A 5-minute warm-up of light jogging, brisk walking, arm circles, and leg swings is usually enough to get your joints and tissues warmed up and ready for mobility work.
Dynamic stretches are the most effective for pre-workout mobility for many people. Meanwhile, static stretches and foam rolling can be saved for after the workout.
Do you want to know what works best for you? Our physical therapists are happy to assist you in problem-solving and determining the best routine for your body.
2. Try interval training
Interval training consists of alternating periods of intense activity with periods of less intense activity. For example, sprinting for 30 seconds, running for 2 minutes, and alternating back and forth for the duration of your workout.
Any workout plan can incorporate high- and low-intensity periods. According to Shape, interval training will help you burn more calories during your workout and raise your metabolism for up to 48 hours afterward.
3. Change up the way you do your workouts
It’s important to alternate the workouts you do. If you usually jog, then try swimming laps in the pool. You can incorporate new strokes into your routine, such as the backstroke.
Even changing the number of reps you do when lifting can help. According to a U.S. News Wellness report, you should switch up your routine every 6 to 12 weeks for the best results.
If you prefer high-impact aerobics, try a spin class instead. You might wish to pair up with a partner to keep motivated.
Finding someone to go for a jog with, play tennis with, or simply attending the same aerobics class as a friend will help you stick to a new routine.
While varying your activities will keep you motivated and help you burn more calories, it may also result in new aches and pains. Physical therapy can be extremely helpful in transitioning into a new habit.
Physical therapy can help with everything from muscle strength to avoiding surgery after an injury. Get in touch with us today to learn more!
4. Take preventative measures
Nothing is worse than having to put your training on hold due to an unexpected injury, as any athlete knows. That is why physical therapy for prevention is so important; your physical therapist can assist you in addressing problem areas before they become a serious issue.
Your physical therapist will be able to observe your movement patterns and identify any bad habits. This will aid in the prediction of injuries and the development of preventative measures.
Many of your physical therapy treatment programs for preventative measures will emphasize strength and endurance training to ensure that any areas of concern are as strong as possible. It will also focus on form and technique, allowing you to identify any potential issues and correct them before they worsen.
5. Include EMOM and AMRAP exercises into your routine
EMOM stands for “Every Minute on the Minute.” For example, if you want to do an EMOM workout for 10 minutes, you can designate the even numbers for one exercise (such as squats) and the odd numbers for another (such as pushups). You’ll be alternating between the same exercises for a full minute each time until the clock stops.
AMRAP is an abbreviation for “As Many Reps as Possible.” The name is pretty self-explanatory – basically, you’re trying to complete as many reps of a specific exercise as possible in a set amount of time. For example, if you want to do an AMRAP workout for 5 minutes and work on squats, you will try to do as many squat reps as you can in 5 minutes.
Contact Excel Physical Therapy to schedule your first appointment!
Are you ready to refresh your workout routine? Do you need some extra assistance? We can help! You’re in capable hands here.
Contact Excel Physical Therapy right away to get started and learn more about our training programs.
