Have you been doing the same workout, or a minor variation on it, for months, or even years? If so, you may notice that you are not making gains like you used to. You know what they say: “Variety is the spice of life.” That saying is especially true when it comes to the gains you want to make with your workouts. You have to add some variety to your workout routine in order to keep the gains coming. It’s time to get your muscles confused.

What Is Muscle Confusion?

You won’t have to pretend to be someone else or tell your muscles riddles to achieve muscle confusion. Besides, that would probably get you some strange looks in the weight room.

As I watch the Olympics this year, I find myself drawn to the track and field events, specifically, the sprinting.  It brings back fond memories of training for a show, when I incorporated sprinting into my workout routine twice a week.  I felt powerful, and in great shape. 

Last week, I saw Usain Bolt set a new record for the 100 meter - 9.65 seconds!  And I looked up the women’s world record for the 100 meter.  Flo Jo still holds the record at 10.49 seconds.  Below, you can see footage of me sprinting.  It amuses me that when you compare me to an Olympic runner, it looks like I'm jogging.  I was nowhere near peak condition on that day, but still.

Lately, I’ve had a few people ask me how to become a personal trainer.  I remember asking that same question when I was getting started.  I worked out at Bally Total Fitness and also a much smaller gym run by bodybuilders.  (Incidentally, that’s when I was eventually introduced to bodybuilding shows, but this was before the “Figure” category existed).  It was after working out at this smaller gym that I asked one of the trainers how to become a personal trainer.  “Get certified,” he said. 

“How do I do that?”

“Take a test.”

I recently purchased a new elliptical for home use, and I figured I’d review it in case anyone else is in the market as well.  Although I didn’t want the commercial equipment price tag, I was concerned at first about getting cardio equipment that was designed for home use because of what I call the “cheese factor” – meaning some machines feel cheesy, flimsy, and/or rickety. 

I know I will use my elliptical often and I don’t want it falling apart on me.  I started by going to the sports stores and actually getting on the ellipticals and trying them out, then I looked up the ones I was interested in online.  

Injuries are very real obstacles for fitness enthusiasts and athletes.  Most of the time, we can prevent them by warming up before exercise, executing proper form during our workouts, and cooling down afterwards.  But try as we might to avoid them, injuries sometimes do occur.  You may remember learning about the acronym RICE.  This is the general rule of thumb for initial treatment of injuries. 

It stands for rest, ice, compression, and elevation. Too often, people implement the RICE technique, and do nothing further.   A doctor needs to be consulted in order to determine the extent of the injury. 

There are many ways to increase the intensity of your workouts.  In order to do so, you could increase the weight you lift, increase the amount of reps you perform, or increase the number of sets you do.  Incorporating any or all of these three factors can give you an unlimited number of combinations for changing your workout.  But there is another, often overlooked, factor: time.  Shortening your rest periods or performing an exercise for a certain amount of time can give you a big boost in intensity.

The Tabata method incorporates this time factor.  This method got its name from a Japanese researcher who found a way to increase aerobic and anaerobic pathways at the same time. 

The world has been searching for the fountain of youth for centuries. Not only do we want to look younger and live longer, we want those extra years to be full of independence and vigor. We don’t just want to survive. We want to feel younger and be strong. We hold the key to our own fountain of youth; we just need to unlock the door. 

The secret is exercise. More than half of adults over 55 feel that they get enough exercise by walking and performing other leisure activities, but more strenuous work provides greater benefits to the body. 

As a trainer, I see a lot of this. People want to get in shape, but most don’t make lasting changes in their lives. The results we want are not achieved, the goals we set are not reached, and we’re right back where we started. If you want a drastic change, you must re-vamp your lifestyle. For example, if you really want to get rid of that extra back fat or that spare tire, do you really think you can do it while you continue to eat the way you currently do with only minor changes?

Many women feel that during pregnancy, they should take it easy. This is true if certain conditions demand that you stay off your feet, but if you are healthy you should exercise. 

Regular exercise during pregnancy can help you cope with the physical changes ahead and helps you prepare for labor. As a bonus, being in good shape may even shorten your labor and speed your recovery – which means you lose that “baby weight” sooner!

By now, just about everyone knows the benefits of regular exercise. With so many new studies popping up, many people are starting to take advantage of this information and jump on the exercise bandwagon. 

These new fitness buffs spend countless hours on cardio equipment. While this is great, as cardio is good for the heart, some neglect another type of exercise that works wonders for the body. Strength training is a fun way to take control of your health and look better in the process. With consistent exercise, you will become stronger, healthier and live longer.