Marks Daily Apple
Serving up health and fitness insights (daily, of course) with a side of irreverence.
8 Aug

Exercise Variety is Key

302401641 8ff29ecdb8Boredom. Monotony. Tedium. The same day after day. Dull as tombs. Nothing new under the sun. As fun as watching paint dry. While we hope these phrases don’t apply to any part of your life, we definitely hope they don’t describe, above all things, your workout! We’re half-kidding, of course. Nonetheless, variety is definitely the proverbial (and, we’d argue, essential) spice of a fitness program.

Of course, there’s the issue of motivation. If you’re schlepping yourself to the gym with the look of the “Time to make the donuts” guy, it’s time to shake things up a bit. And, wouldn’t you know it, research out of the University of Florida in Gainesville suggests the same. The study divided 114 men and women into three groups. The first group was given specific exercise instructions for their workouts that incorporated frequent variety. The second group was also given instructions for their workouts, but they were the same for each session. Researchers did not give the third group any guidelines regarding workout schedule or specific exercises. The study period lasted eight weeks, and those in the first two groups were instructed to exercise three times a week throughout the duration of the study. The group with the best retention and most reported satisfaction was – as I open the envelope – the first group that incorporated both structure and variety.
Variety, as we intend it here, is about more than momentary whim. The best kind of workout variety is a diverse and challenging program with clear options that you can adopt wholesale or configure to your needs and abilities. Not only does this kind of “menu” offer helpful structure and a more enjoyable mix of activity, it can also provide a more extensive, truly well-rounded fitness program. Sure, we talk ad nauseum about optimum health and fitness (‘cause we love this stuff), and what we mean by optimum isn’t targeted, restricted, narrow and incomplete. Solid, all around fitness, by necessity, requires substantial variety.

For these reasons, we like the Crossfit approach as it encompasses all fitness domains and an infinite diversity of exercise approaches. The idea behind a complete workout, as the Crossfit folks explain so well, is to “encourage creative and continuously varied compositions that tax physiological functions against every realistically conceivable combination of stressors.” With everything from weight sets to medicine balls to pirouettes to kips and cartwheels, the Crossfit philosophy intends to work it all and work it all in. They offer an immense list of exercises and demonstrations. We’d suggest taking a look and laying out some new options you’d like to try.

Ideally, your workout routine should change almost daily. Though that concept might seem a bit intimidating to someone who’s just established a solid routine, don’t feel you need to “re”- build Rome in a day. And it doesn’t mean you can’t or shouldn’t have a core set of activities to work from, but let those core exercises make up a part of your workout, not the full extent of your total program. Look at how you can incorporate variety into the course of a week’s program, and go from there. Variety isn’t just the natural antidote to boredom; it’s the best remedy for the inevitable plateau we hit when we stay on the same track too long.

Whether your workout leaves you feeling blasé these days or you feel you can kick it up a notch and challenge yourself anew, we’d suggest laying out a new outline with a fresh set of goals. It’s one thing to be a man/woman with a plan, but quite another to be half-consciously stuck in a self-limiting, numbing rut.

So, we’ll turn it over to you now. How do you keep your fitness routine from becoming rank? What does variety mean for your workout approach?

Oh, and one last thing: check back in coming months for a Primal Fitness column. We plan on bringing you more tips, tricks and workout suggestions to get Primally fit in a variety of ways.

Further Reading:

The Prison Workout

Primal Plyos for the Upper Body

Primal Plyos for the Lower Body

Mark’s Beach Sprints

Video Proof You Can Exercise Outdoors

You want comments? We got comments:

Imagine you’re George Clooney. Take a moment to admire your grooming and wit. Okay, now imagine someone walks up to you and asks, “What’s your name?” You say, “I’m George Clooney.” Or maybe you say, “I’m the Clooninator!” You don’t say “I’m George of George Clooney Sells Movies Blog” and you certainly don’t say, “I’m Clooney Weight Loss Plan”. So while spam is technically meat, it ain’t anywhere near Primal. Please nickname yourself something your friends would call you.

  1. CANT WAIT FOR THE COLUMN.

    really.

    *literally*

    Im plateauing as we speak.

    hurry.

    Miz., whose variety as of late has meant doing dumbell presses instead of bench pressing with a barbell—–and she knows better.

    MizFit wrote on August 8th, 2008
  2. (yeah I see that my grammar above is PAINFUL. if only we could edit our comments….)

    MizFit wrote on August 8th, 2008
  3. Lack of variety is definitely not a problem for me. If anything, I have what Alwyn Cosgrove refers to as “training schizophrenia”. I start out with one program and as soon as I hear about something new I switch again!

    This would be a problem if I were trying to win a specific competition or race, but I’m not, so it works well for me.

    Lemme see, what was my workout this morning? Ran 1/4 mile, did several deadlift sets up to 205#, medicine ball slams, pull-ups, somersaults…about 20 more exercises I won’t bore you with.

    And this is totally different from what I’ll be doing the rest of the week. Tomorrow is boot camp, Sunday is bike-riding…

    dragonmamma wrote on August 8th, 2008
  4. Mark – definitely looking forward to the Primal Fitness column!

    Man, I just love saying that word – Primal…

    Woof.

    Ryan Denner wrote on August 8th, 2008
  5. Good advice Mark. I must say that I noted the irony in giving kudos to CrossFit today after dissing the popular, de facto standard CrossFit diet yesterday.

    ScottH wrote on August 8th, 2008
  6. I love variety. That is why I love doing triathlons. I can vary my workouts and I don’t get bored.

    Blake Hagen wrote on August 8th, 2008
  7. First off, I have to admit that Crossfit is an infinitely better training methodology than the bodybuilding based programs found in both mens and womens fitness magazines.

    However, it is not perfect.

    If I can refer back to the U of F @ G study – The group with the best retention and most reported satisfaction was the first group that incorporated both structure and variety.

    Structure and Variety

    Crossfit provides boatloads of variety but is definitely short on structure.

    I periodically train with Crossfit, but I find that after a while my strength drops a little too low and I need to get back to some heavier lifting.

    Maybe it’s just me, but I don’t think so.

    DR wrote on August 8th, 2008
  8. I’ve recently started taking Nia classes and I love it. I’m not usually thrilled about exercise either. There is a nianow website for more info but it’s hard to explain, easier to just experience. It’s designed so that people at all levels can take the same class. It combines dance, martial arts and yoga type moves. It’s done Barefoot! You don’t have to be coordinated and able to follow dance routines. Nia originally stood for non-impact aerobics but it’s not completely non-impact and it’s so much more than aerobics. For me the key is that it’s great FUN and (to relate the theme of your post) every class is different.

    Tabletoo wrote on August 8th, 2008
  9. Ironically the biggest change in my life came when I learned to introduce variety into my resting. Whilst it was certainly a revelation when I learned that hammering away at the same exercise routine for weeks on end was not good for the body or soul (for me introducing swimming was the big one because it’s so different in many respects.)

    However, when I learned to just throw in 2 or even 3 days of consecutive rest after a particularly hard week or even day of exercise, I became a different animal. I guess this is partly because my diet is basically primal/paleo and as such is better suited to more sparodic, intense exercise than to routines based on daily exercise that require regular glycogen top-ups.

    Does this make sense to you?

    Methuselah
    Pay Now Live Later

    Methuselah wrote on August 8th, 2008
  10. Now you’re talking my language:) I’ve been accused of exercise schizophrenia but I take that as a compliment. I change up – completely – my workout every 30 days.

    And I have to agree with DR. CrossFit is one of my fave fitness programs ever but I do find that it doesn’t hit all the body parts and I do lose strength if I don’t mix it up with heavier/more traditional lifting.

    charlotte wrote on August 9th, 2008
  11. This is something I think about often as I think it needs to be cleaned up a bit. I mean is it enough if you change your workout by doing deadlifts with a heavier weight? or diamond pushups instead of normal pushups? how big of a change are we talking?

    TraceurX wrote on July 30th, 2011

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