Top tips for getting in shape for summer
1. Add variety
Plateaus occur when your body becomes accustomed to an exercise routine. Keep your muscles challenged by adding variety. It can be easier than you think:
- Change the order of the exercises
- Add one to two new exercises
- Change the tempo and timing of your exercises -- you can dramatically change an exercise simply alternating how you do it! Try high reps with low weight, low weight with high reps, pyramid or ladder sets, ladders, super slow sets
2. Include unilateral (single side) and compound exercises
Single leg or arm and compound exercises recruit the muscle fibres differently and require more stabilization. These exercises can help you burn more calories and add variety to your routine simply by adding a new twist to a traditional exercise. For example:
- Single leg squats versus traditional squats with two feet on the floor
- Lunges with rotation
- Single arm bent over flys
3. Add stability challenges
Adding a stability challenge to an exercise accomplishes so much -- adds variety, recruits more core and stabilizing muscles, and can makes exercises more functional to help us with the challenges of everyday life. At the gym or at home, there are many options for adding stability challenges to exercises:
- Using equipment - stability balls, Bosu balls, fitdiscs, washcloths, water bottles
- Using angles – positioning on the diagonal, elevating one foot or one arm
- Making exercises unilateral - executing exercises on one foot or with one arm
- Closing your eyes (be careful with this one!)
