Odd post name, eh? I have a couple muscle matters worth a mention. I haven’t done a ton of research on this or anything, but these general rules work for me.
Oh… and I also sprinkled in a few pictures from yesterday for shizzz and giggles.
1. Take a week off a couple times a year (along with regular rest days as needed throughout the year). While on vacation, I didn’t pack a sports bra, running shoes, or the like. Crazy, right? Not really.
I take a week off every year for vacation, and I generally take a week off in the winter too, often Christmas. I think it’s beneficial for your mind and your muscles to get a little R&R. You really don’t lose much speed/strength in a week, so coming back isn’t too hard.
Note: If I travel for holidays or vacation between those week-long rest periods, I try to squeeze in travel-friendly body-weight workouts, hotel gym sessions, and/or whatever I can fit in my schedule.
Though I wore myself out on my vacation last week, the R&R idea was still there, and I’m feeling recharged this week.
2. Change up your workouts to (a) make sure you adequately work all your muscles, (b) keep your muscles guessing, and (c) stay motivated. Some people change their routine on a daily basis, and that’s great. I change mine every 4-6 weeks, and that works well for me. This gives my body time to see progress, usually in strength or cardiovascular endurance gains, and then I change it up before I get bored.
I also think it’s important to regularly change up your cardio. Some days might only be 20 minutes, but that’s okay – especially if they’re 20 super-sweaty minutes. Most of my cardio sessions are 30 minutes in length, but I change up the type of cardio and the intervals (ie: length of interval, hill climbs, resistance, speed, etc.) Other cardio sessions should be longer and more steady, generally 45 minutes or more. (Note: Steady workouts should still get you out of your comfort zone!)
With that said, I’ve started a new routine. I found this Women’s Health Magazine workout, and it suits my current workout needs. I only needed to modify one exercise for the 2nd trimester, so I think I’ll keep it up 4 weeks or so.
The workout is available on WH’s website, but if you want it, you have to enter your email address, just FYI. Also, I think it’s funny that I’m doing a “Bikini Body Workout” right now. Ain’t nobody wanna see this in a bikini! ha.
My new 4-week schedule: Monday- elliptical & bikini body, Tuesday- walk & Tracy Anderson, Wednesday- elliptical & bikini body, Thursday- rest, Friday- any cardio & bikini body, Saturday- walk with the hubby or spin class, Sunday- rest. I had to add in an extra rest day on Thursday, but I’m totally okay with that.
- Tell me about your workout routine rules!