Exercise! - How often should you change your workout routine?

07-22-2008, 12:01 PM
I have been gradually working myself up to more challenging workouts as time goes along. I started out walking for 45mins five times a week. I did that from april until just last week. I was also taking the steps on average four to five times a week(six flights once a day). Last week I started the Couch to 5k jog program and twice a week I do strenght training.

I plan to add a half hour workout in the morning more than likely a combination of walking and jogging. Based on what I just stated how often should I up my routine . So basically I do

M-W-F 45 mins of jogg/walk
T-Thurs- 45mins of strength training
M-W-F 30 mins morning workout walk jog/combo ocasionally some saturday mornings

07-22-2008, 12:11 PM
I don't have any medical knowledge of how to go about this, but I will say that personally, when I added High Intensity Interval Training, that really made a big difference. I would say that after you are doing what you're doing for 2 weeks, you should add the HIIT to your routine. In case you don't already know, what you do is just when you are walking, every 3 minutes, you would run as fast as you can for about 30 or 45 seconds. I'm talking full force sprinting. Then, you walk for another 3 minutes or so. Make sure your heartrate goes back down to a slower pace or this will not give you the benefits of HIIT. I've read in Women's Health and Oprah magazines that people who do this type of workout burn 3 times more fat than those who workout at a high intensity the entire time. Raising and dropping your heart rate will release something in your body that makes you lose more weight. :) I'd definitely warm up for 5 minutes and not do this for more than 30 minutes total...you could walk for the rest of the time you want to do cardio (or go back to the walk/job combo). Also, when you're just walking, maybe you could mix it up by doing lunges, squats and push-ups in the middle. That will also add a little something extra to the mix. I think it is SO important to keep your body guessing.

Once you're doing this for a while, maybe on the days that you climb stairs, you could do more stairs and then, walk every other stair and then ever stair for each flight you alternate how you do it. KWIM?

Good luck!

Marathon Mom
07-22-2008, 12:12 PM
Once you settle into work out routine - your body adjusts to it and 'gets comfortable'... The work out become less taxing and you won't be pushing your body as hard... I would say to always try to vary your routine and always change it... If you're a creature of habit and enjoy the routine - I would say change it at least every month.

Keep up the good work!

07-22-2008, 12:20 PM
Thanks guys this is really great info! I know you should change your routine I just wasnt sure how often you should do so. Since I started my jogg routine I did notice that I have been burning more calories because it shows on the scale and its a good thing. THis is good to know though!

07-22-2008, 12:21 PM
They say for weight training you should try to increase by one more rep or a little more weight every week. If your workout starts getting easy its time to challenge yourself a little more. But as long as your still seeing results... its when you stop progressing that you need to change it up. As for me I change mine every 2 weeks. But, almost every workout I try and do one more rep of a few different exercises.