January 10th, 2022
Changing Up Your Workout Routine Could Help You Reach Your Goals Faster!
When you repeat the same workouts, it's easy to fall into a rut or reach a plateau. According to Women's Health, each time you repeat the same routine, your body becomes more accustomed to dealing with that same physical stress.
As a result, you will begin to burn fewer calories. However, there are several things you can do to alter your workout and, in turn, improve your results! Read on to learn more or contact us today for more assistance.
1. Try out some EMOM and/or AMRAP workouts
EMOMs stand 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 a specific exercise (such as squats), and then the odd numbers for a different specific exercise (such as pushups). That way, you are alternating between the same exercises, doing each for a full minute each time until the clock stops.
AMRAPs stand for “As Many Reps as Possible.” The name itself is pretty self-explanatory – basically, you are trying to do as many reps of a specific exercise as possible, in a predetermined period of time. For example, if you want to do an AMRAP workout for 5 minutes and you want to work on squats, you will try and do as many reps of squats as you can in a 5-minute time frame.
2. Avoid unnecessary injuries.
As any athlete may know, nothing is worse than having to put your training on hold due to an unexpected injury. That’s why physical therapy for prevention is so important - your physical therapist can help you fix problem areas before they become an issue.
Your physical therapist will be able to assess your movements during the sport and identify any improper techniques. This will help in anticipating injuries before they occur and providing solutions for avoiding them.
When participating in physical therapy for preventative measures, many of your treatment plans will be focused around strength and endurance training, so you can make sure any areas of concern are as strong as possible. It will also focus on form and technique, so you can get to the root of any potential issues and fix them before they get worse.
3. Make sure to stretch.
Stretching exercises are a staple of physical therapy for many reasons.
You may have heard that stretching "cold" muscles isn't ideal—which is true. Our bodies need to be adequately warmed up prior to stretching—otherwise we increase our risk for injury and tissue damage.
This doesn't mean you should never stretch at all before a workout, however. A simple 5-minute warm-up such as light jogging, brisk walking, and arm circles and leg swings is usually sufficient to get your joints and tissues warmed up and prepared for mobility work.
For many folks, dynamic stretches are the most effective for pre-workout mobility. Meanwhile, they'll save static stretches and foam rolling for after the workout. Wondering what works best for you?
Our physical therapy staff is happy to help you problem-solve and figure out the best routine for your body.
4. Try out some interval training workouts.
Interval training consists of alternating intense bursts of activity with periods of lighter activity. An example would be sprinting for 30 seconds, running for 2 minutes, and alternating back and forth for the entire time you're working out.
No matter what kind of routine you're currently doing, it's possible to incorporate times of high and low intensity. Shape states that interval training will enable you to burn more calories during your routine as well as boost your metabolism for up to 48 hours afterwards.
5. Mix up the order in which you exercise.
Doing the same exercises can still work if you mix things up a bit. If you jog and then swim laps in the pool, try swimming first and add a new swim stroke.
Even changing how many reps you do when lifting can make a difference. A Wellness report from U.S. News states that you should switch your routine around every 6 to 12 weeks for the best results.
6. Discover a new type of workout.
If you usually jog, switch to swimming laps in the pool. If high-impact aerobics is your thing, try taking a spin class instead. To stay motivated you may want to team up with a partner.
Finding someone to jog with, play a round of tennis with, or simply make sure you both get to the same aerobics class can help you stick with something new.
While changing your workout will help you stay motivated and burn more calories, it can also result in new aches and pains. Incorporating physical therapy can do wonders for helping you ease into a new routine.
Physical therapy can help everything from building muscle strength to avoiding surgery when injuries occur. Contact us today to learn more!
Contact us for more tips
Are you ready to shake things up with your workout routine? If you require additional assistance, we can assist you! Contact us right away to get started and learn more about our training programs.