Why Variety is Key To A Long Lasting Healthy Body
by Soulfit Director & PT Gyles Abbott
In the past I’ve been guilty of focusing only on my favourite activity, running - in order to run further & faster, I ran more. This approach may have worked to some extent in my 20's & 30's, but now in my 50’s I've recognised that variety is key to pro-longing & improving my favourite past-time.
Focusing on one type of exercise could mean you’re neglecting other areas by potentially creating an imbalance. Think of your body as a car, when you go for an MOT the mechanics don't just check the engine - they check the brakes, tyres, lights & so on… everything should be in working order for it to be roadworthy. The same applies to your body, everything needs to be in working order for all parts to work effectively together.
Focusing on the same exercise can lead to 'Adaptive Resistance', meaning your body stops responding in such a positive way because it's so used to a certain type of movement - basically leading to diminishing returns.
The worst case scenario can lead to injury as there’s so much wear & tear on the same tissues & joints.
On a positive note, there’s an easy fix! Choosing to introduce a bit of variety into your week will create a new stimulus for your body & bring so many benefits.
Here's the perfect mix of activities I’d suggest incorporating into your weekly fitness routine:
CARDIO
Steady or moderate cardio could be anything from walking, steady running, swimming....anything where you can get your heart rate up, but it remains level & you're exerting a steady pace of energy for a longer period of time. Also known as LISS Training (Low Intensity Steady State), a good balance can be achieved by gentle movement, is appropriate for all levels, is a good aid to recovery & therefore a great addition to more intense forms of exercise.
Anaerobic exercise means you’re working to a level where your body can't deliver oxygen quickly enough to your muscles, as such your body will be breaking down glucose without oxygen. Examples of Anaerobic exercise could include HIIT classes, Sprinting, Lifting Heavy Weights - anything that involves short bursts of intense physical activity.
BENEFITS:
- Burns fat
- Builds Muscle
- Strengthens Bones
- Reduces Risk of Heart Disease
- Better Circulation
- Lowers Risk of Diabetes
RESISTANCE / WEIGHT TRAINING
Weight training was once synonymous with hulking great guys, straining every sinew to lift the heaviest weights possible in a section of the gym where everyone else felt intimidated or unwelcome.
That's changed. Now, weight training could simply mean adding some extra resistance to a movement. You can even add resistance training into HIIT classes, as we do at Soulfit, so you have all the best forms of aerobic, anaerobic & strength training in one.
BENEFITS:
- Builds muscle strength & Endurance
- Strengthens Joints
- Improves Posture
- Increases Bone Density
- And all of the additional benefits you get from aerobic exercise eg Burns Fat, Improves Cardio etc
FLEXIBILITY TRAINING
Yoga & Pilates are a great way of mobilising joints & stretching / strengthening ligaments. This type of training is particularly important if you are including other types of training in your routine.
If you neglect this area you’ll compromise your mobility which could lead to long term injury problems.
Benefits:
- Range of Motion
- Injury Prevention
- Strength
- Coordination
- Posture
- Release of tension physically & mentally
Alongside all the physical benefits, adding some variety into your routine will prevent boredom from setting in, which in turn means you're less likely to hit a plateau with your progress. Planning a week ahead of continued variety will ensure you stick with your fitness habits & reach your long-term goals.
If you're keen to improve & maintain longevity for your ongoing health & everyday wellbeing - variety is key.