An exercise routine is like being on a diet…

 A good friend came to me excited about the new routine they were going to embrace for the next 6 months.  Problem is… I didn’t share the excitement. I see routines…the ones that are advertised in muscle magazines…and on the back of supplements…as something you start… with some end in sight. Gym rats (my friend)…love these…abs, back and bi’s on Monday …gluts and quads on Tuesday and on day three, Wednesday…aahhh… a day of rest!  

My friend’s routine called for 2 days of exercise and 1 day off. What if, on day two you had to work late or you had to entertain clients. These types of routines work only if exercise is your J.O. B.! For most people that work for a living…there needs to be room for flexibility in any plan or routine…whether it’s physical activity or food.

Mixing up exercise activity is an important aspect of conditioning, BUT…what I’ve seen (especially with this friend) is a mindset regarding exercise much like when someone is on a diet. When you’ve finished the diet plan or routine… what now?  Can you do this exercise routine, or diet plan for the rest of your life? Obviously NOT!

I’ve seen more than 40 different exercise routines from this friend. My question is…why do you need a different routine? What happened to the one you told me about last year?

It appears to me…that once the exercise routine ends (for this friend…anyway) a person may stop engaging in meaningful exercise. I’ve seen my friend go 2 to 3 months without a routine, therefore without any exercise.

Diets don’t work…Exercise routines don’t work either…in my experience. I asked my friend if it would be better to set a goal of exercising daily…the routine for exercising different body parts could still be part of the plan. When your body gets tired…take a day off.  Our bodies are excellent at telling us when it’s time to rest.  The only routine I endorse …is the routine of daily exercise!  SO… when you fall short…you’re still in the game.

The American College of Sport Medicine, the American Heart Association and the Centers for Disease Control and Prevention published guidelines for physical activity and public health:

“To promote and maintain health, all healthy adults aged 18 to 65 yr need moderate-intensity aerobic (endurance) physical activity for a minimum of 30 min on five days each week or vigorous-intensity aerobic physical activity for a minimum of 20 min on three days each week. Combinations of moderate- and vigorous-intensity activity can be performed to meet this recommendation. For example, a person can meet the recommendation by walking briskly for 30 min twice during the week and then jogging for 20 min on two other days. Moderate-intensity aerobic activity, which is generally equivalent to a brisk walk and noticeably accelerates the heart rate, can be accumulated toward the 30-min minimum by performing bouts each lasting 10 or more minutes.  Vigorous-intensity activity is exemplified by jogging, and causes rapid breathing and a substantial increase in heart rate. In addition, every adult should perform activities that maintain or increase muscular strength and endurance a minimum of two days each week.  Because of the dose-response relation between physical activity and health, persons who wish to further improve their personal fitness, reduce their risk for chronic diseases and disabilities or prevent unhealthy weight gain may benefit by exceeding the minimum recommended amounts of physical activity. (Circulation. 2007;116:1081-1093.)”

So…I told my friend that I believed the K.I.S.S. principle would work best…

Keep It Simple Sweetie!

Le Greta