Mix It Up-
I like to mix my weekly exercise routines up, so they are never the same from week to week. This is key in getting your body to respond and to keep it from plateauing. With a set routine you can start hitting walls early that will keep you from reaching your fitness goals. I will share with you how I keep that from happening.
I incorporate a little of everything into my routine on a daily basis and work out anywhere from 4-6 days a week, but I do something different each day while still doing exercises in all the main fitness areas. There is no set way that I do things and this seems to work the best for me, but I will give you some examples.
Week one may look like this-
Monday: Treadmill for a half hour, Row Machine, Resistance Band Strength Training (Bow Flex), Exercise Bike.
Tuesday: Swimming, Jogging, Elliptical Machine.
Wednesday: Free weights (Strength Training) Dumbbells, Stair Stepper.
Thursday: Calisthenics, System Exercises (P-90X, Spartacus) Burpees, Mountain Climbers, Jumping Jacks, incorporating light dumbbells into my routines.
Friday: Push-ups, Pull-ups, Stretching, Basket Ball, Football Drills with my son.
Saturday: Abs, Abs, Abs, Sit-ups, Exercise Ball, Crunches, Medicine Ball Exercises, Manipulating and using my Core Muscles as much as possible using these exercises and these pieces of equipment.
Sunday: Rest Day.
Note: Part of my success is that I have no set number of times or weight, reps, etc. that I do with my exercises. I will occasionally set a weight (strength) or distance goal to see where I am at physically.
Week to Week-
As I stated earlier, I do not have a set routine on a day to day basis, but I do have a weekly routine and goal of working out every major muscle group and doing as many types of exercises as possible inside of a week with the idea in mind being to keep my body as off balance as possible, so that it is constantly adjusting and growing with my fitness goals.
You will notice that most of the major and successful exercise systems that are out there today are based around tricking your body into not doing a set routine, but making it stronger by staggering it. I simply apply that strategy to my weekly routines. By not having a set routine, I created my own unique routine.
Some weeks, I do very little exercise, and this lets my body heal properly. I have recently gotten back into running in marathons, half-marathons, and 5k’s, and I will train very hard in between runs, stopping exercise for a week prior to a run, and focusing only on stretches. This seems to give me the maximum positive results and production in my runs. Everyone’s body is different, but this is what works for me. I also work out for a minimum of 2 hours and a maximum of 4 hours at a time, making sure to incorporate deep tissue massage, stretching, hot tubs, and proper icing techniques, as well as proper hydration (lots of water, no sports drinks, or very little) into my daily routine. Drinking enough water is the foundation to your overall health and very important to remember.