Conscious Choice: Random Acts of Fitness

BE RANDOM!

Every sport or physical activity can include a surprise element to better build muscles and encourage coordination. A random setting on a computerized exercise machine is one option. Here are some others:

- Weights: If your usual routine is this order: bench press, shoulder lateral raise, biceps curls and triceps extensions, then try this order: Shoulder lateral raise, bench press, triceps extensions, biceps curls.

- Add push-ups when you can get a short break on days you’re not lifting weights.

- Aerobic machines: If you typically use the bike or treadmill, use the rower once a week. It works the legs and core much more than you might think.

- Swimming: Add sprints or tempo work once a week. A swim coach can help with specific sequences.

- Running: Run hills or run at a faster pace once per week. One possible interval routine is a 10-minute warm-up, then four to six three-minute moderately paced runs at 25 percent higher heart rate with one to two minutes of rest between each run. Finish with a five-minute cool down.

September 2005 | Whole Health

Random Acts of Fitness

By Bob Condor

My cousin is a fitness nut. During a recent health club visit together we prepared to ride stationary bikes. He punched “random” into his computer while I programmed my usual “hills” ride. Seeing this, my cousin leaned over and switched my program to “random.” He said a friend of his who’s a personal trainer claims “random” is always the best setting. Is that right? — Bill Mills, Internet

“Always” is a strong word in any context, but your cousin’s trainer friend has plenty of company on this theory. A consistent strategy among elite trainers is building random acts of fitness into routines.

Research shows it takes the body about six weeks to master any one workout—no matter if it’s lifting dumbbells or handling heavy weights. The same goes if you are running slow, long distances or performing interval sprints on a track. The body learns, adapts and stores the work into muscle memory over those six weeks. After that, you get reduced value from the workout, no matter what the intensity or skill levels.

Consequently, lots of trainers don’t even tempt the six weeks of adaptation. They switch clients’ routines every three weeks or less. You could simply change up your usual program choice every three to four rides to achieve a similar effect.

“A random setting or building random fitness into your workout regimen keeps the body from plateauing,” says Gregory Florez, a personal trainer and CEO of FitAdvisor.com. “Changing your routine each time stimulates different neuromuscular parts of your brain and body—even if you are not lifting any more weight or riding at any faster pace.”

Florez said random acts of fitness can be particularly valuable to “time-starved” individuals who use their schedules as an obstacle to conditioning. For one thing, he recommends finding 10 minutes each day to “walk briskly” as a mini-interval workout. Intervals are intended to improve your anaerobic capacity—or how the body performs in short bursts without any available oxygen from breath.

Another random act of fitness:

Florez suggests following a short dumbbell or elastic band routine at your work place during any down time. You might be waiting on a call or needing a break from hunching over the computer. New moms can follow the routine in between naps or feedings, he says.

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