By Loretta Stanton, Ortho-Kinetics Specialist Trainer
The principle of adaptation, also known as the SAID principle (Specific Adaptation to Imposed Demand), states that when the body is placed under stress, it starts to make adaptations that allow it to withstand that specific form of stress in the future. This is the process of the body becoming accustomed to a particular exercise or training program through repeated exposure.
It takes about eight to twelve weeks for your body to adapt to a new task. After this time, you become very efficient at performing that task and less energy is expended. This reinforces the need to constantly vary exercise and training routines if you want to maximize your results and see continued improvements in your physical pursuits. This principle can be applied to both cardio and strength workouts.
Below is a list of ideas that might help shake up your routines and stress those muscles and brains in a good way!
1. Cardio Equipment – Next time you’re on a cardio machine, change your tempo. Go slower but increase the incline or resistance, or use lighter resistance but increase speed. Mix up your routines so that each week you have a combination of a short but very intense workout (breathing heavily at 8-9 on a scale of 1-10), a medium intensity/time workout (6-7 on the scale of 1-10) and an easy intensity, longer workout (4-5 on the scale of 1-10).
2. Strength – Find a different exercise that works the same body part. For example, if you always use a tricep pressdown bar, switch to free weight skull crushers or the Cybex Eagle Arm Extension machine. If you want to keep your same workout, change the timing of a repetition. Using the tricep pressdown bar as an example: Press down 2 counts, hold straight arms 2 counts, return to start position 4 counts.
3. Outside Activities – Mixing up your outdoor routine is just as important as mixing up your indoor routine. One way to add a little good stress to your workout is as easy as reversing the direction of your usual run/walk route. Walking sideways or doing the grapevine step in each direction is a great way to work the smaller, stabilizer muscles in your hips. Choose a distance goal (i.e. the next corner) and see how fast you can get there.
Finish this year strong by mixing up your workouts! Over the next 60 days use one of the suggestions above, or come up with your own fun ideas. The possibilities are endless. Remember, your brain will be getting a workout as well as your body!