How to Alternate Workout to Avoid Adaptation?
Jayanagar, Bengaluru Feb 9, 2017
Workouts are very important for your overall health. It helps you train the various parts of your body, lose weight, and avoid a lot of physical and mental illnesses. However, doing the same workout pattern for a long period of time can have its negative impact too. The same workout pattern, when done for long period of time will build up adaptation in your body and reduce the benefits.
What is adaptation?
Say you are a beginner and you start lifting weights as a part of your routine. The extra stress will quickly help tone up the muscles and you’ll be able to see the benefits very fast. Slowly the body then gets used to this stress and you no longer find it as difficult to lift. In this phase, there are no major changes in your body and you do not observe the results that directly. Now comes the phase of exhaustion when your body will not be able to lift the same weight as it used to, as the body no longer wants to take stress. This entire thing is called adaptation which can hinder your overall progress.
Diversity is the key. Including a whole array of different training routines and changing them as an when needed is the way to avoid adaptation. So by mixing weight training and various exercises related to it with cardio and other forms is the correct thing to do. You should try to make short term and long term goals and then vary the workout as needed.
What changes to make?
Avoiding adaptation is not just about changing the exercises, there are a whole lot of things you can vary like:
Sets and reps: if you are experiencing adaptation or plateau buildup, changing sets and reps in your routine can help tackle it. If you have been doing, say, 3 sets of 8-12 reps of some exercise, change it to 12 sets of 3 reps. Though it sounds unorthodox and unconventional, such changes can help avoid adaptation.
Exercises: this is self explanatory. Target different parts of your body from time to time and vary the exercises to avoid adaptation.
Intensity: bringing diversity in intensities of various exercises will also help. You can also jump to HIIT or other intensity oriented workout routines for the same.