Muscle Confusion & Workout Results
Do you know people that work out four or five times a week and never seem to get any fitter looking? Maybe they even look worse year to year? Are you one of these people?
The problem is that once the body gets used to doing something, it no longer responds by building muscle and you will even burn less calories as your heart rate no longer goes up into the effective range, (220-Your age x .90). If you have been doing the same workout for a while, (some people have been doing the same workout for years…..), you will not continue to see results.
Two popular new fitness programs are based on the concept of muscle confusion. Two examples of muscle confusion training are CrossFit and the other is P90X. These are just two of many popular programs that are getting people results from their workouts. Unfortunately, they are also getting a lot of people injured.
In my opinion, neither of the previously mentioned programs are an appropriate starting point for folks over 50, people with knee or lower back issues, or for beginning exercisers. Both programs contain many “ballistic” type movements and other high-risk moves like plyometric jumping, walking lunges and full-body pull ups. Both programs claim you can modify the moves for beginners but only an experienced exerciser knows how to modify their moves, (usually based on having injured themselves in the past…..).
However, I certainly agree that you should change your program once a month if you want to see continued changes and improvements in your body. You will see the most results from properly executed weight lifting, combined with cardiovascular exercise 4 or 5 times per week. If 5 days exercising is not realistic for you, you will need to design a program that contains both cardiovascular and strength training. Less than 3 days a week will be ineffective, especially if you are trying to lose weight.
If you are not getting results from your exercise efforts, I suggest hiring a qualified professional to refresh your program. If you are a new exerciser it is even more important to have a certified personal trainer develop your program. Do not try to learn by watching what other people are doing at the gym because 75-80% of what you are seeing is either not effective or unsafe. People love to help new exercisers! This is what Jesus called the blind leading the blind.
Questions? Email robynlittlewood@yahoo.com or visit me at the Flat Belly Fitness Seminar every Sunday at 4 pm in the hospitality suite of the Desert Spa at Villa del Arco in Cabo San Lucas.