5 Daily Challenges to Mix Up Your Training Routine

pretty girl joggin in park

You love working out, but you get bored easily. You need some way to keep yourself motivated when exercising. Fortunately, exercising doesn’t have to be a drag. In fact, it’s ridiculously easy to mix things up a bit when your working out so that you constantly make progress, have fun, and stay motivated. Here are five simple ideas.

Do Interval Rides

Also called Tabata-style training, the idea is simple. You take 20 seconds and give it your all. If you’re riding a bike, this means all-out peddling like your life depended on it. Then, you follow it up with 10 40 seconds of rest or slower-paced riding. Then, you go at it for another 20 seconds. Keep this up for about 4 minutes. You’ll be drained. But, you won’t be bored – guaranteed.

Do Sprints

Sprinting invigorates most people for one simple reason: it’s a shock to the system. When you sprint, or rather when you get ready to sprint, your body releases endorphins and adrenaline. When you’ve finished, your body ramps up the production of natural pain killers that are more powerful than morphine.

Do this several times a week and you’ll notice that your legs are noticeably stronger, your distance running improves, and your breathing improves. This is because you’re providing quick bouts of stress that are enough to get your body to adapt and change so that you’re more equipped to deal with faster and more rigorous sprinting. If you want to add to the challenge, after you’ve gotten really good at the 100 meter dash, try wearing a weighted vest.

Do Endurance Workouts

Endurance workouts will drain you completely, but they’re hardly boring. In fact, you won’t have time enough to think about anything, let alone be bored about your training. If you set up your endurance workouts to alternate between running and weightlifting, then you’ll keep your mind off of what it is you’re doing.

So, take weightlifting. An excellent endurance lift is the breathing squat. This is a single set of 20 repetitions of the basic barbell squat. Don’t knock it ’till you’ve tried it. It’s tough, both mentally and physically. Take a weight that you can comfortably squat 10 or 15 reps and squeeze it out to 20 reps. Each week, add 2 to 5 lbs of weight. At the end of 6 weeks, you’ll think you’re in hell, but your lung capacity will greatly improve, your quads, glutes, spinal erectors, abs, and hamstrings will all become insanely strong and tight. You can either join a gym or find discounted weightlifting equipment on www.SportPursuit.com. It’s well-worth the investment.

In-between squatting, do distance running. This will further improve your endurance and lung capacity.

Intense Workouts

Another way to stave off boredom is to do circuit training. This is when you set up a workstation of several machines and rotate between them, giving each workout a set amount of time. It’s a time-tested method of increasing both strength and aerobic capacity.

Recovery Workouts

Sometimes what you need are “light days.” Go for a walk on a long trail, lower your working set in the gym to 50 percent or even less of your max weight. Go easy. It’ll be a new routine, you won’t gain much strength, but you’ll have a lot of fun.

Nancy Rider has a knack for effective and engaging fitness. She enjoys working with clients and blogging about simple ways to push fitness to the next level.

  

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