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“I only need to do strength training since I want to build muscle.”
“To get rid of this belly and get a defined mid-section you need to focus on doing an hour of ab crunches every day.”

The above and many more such declarations are routinely heard in any gym or a fitness studio amongst a group of fitness enthusiasts. However well-intentioned these statements may be, they are based on an individual’s perception of what he or she thinks will work for them. And of course, very often even those needs and goals are based more on preferences than actual needs.

Your fitness needs are not only about your current favorite activities, but also about functional strength and comprehensive exercise programs that can help you deal with lifestyle-related illnesses and many other health concerns.

By mixing it up and introducing variety into your fitness program you not only cross-train your body and keep the mind engaged but also maximize the effort and time you put into your workouts. The idea is to keep your workouts interesting, challenging, comprehensive and result-oriented while you engage in your favorite sport or activity. Follow these tips to assure a complete workout for yourself.

1. Variety is the key

To see results, you need to vary your workouts. Our muscles have a memory and become used to the repetitive activities that we perform on a regular basis. To see changes in your body, try following a plan that includes varied cardio activities, strength training and flexibility exercises. Doing the same exercises or workouts also causes stress on the body that leaves you open to injuries. Something you definitely do not want. So even though you may want to focus only on your running, including a few days of rowing or cycling would actually help in your training.

2. Explore your options

There is no single solution that works for everyone. Just because a friend lost weight on a particular diet or workout regime, or the really muscular guy at the gym does weight training six days a week, does not mean it will work for you. Once you explore your options, you can determine what mix will work best for your body.

3. Go for cardio

You must do cardio, anywhere from 3-5 times a week depending on your goals. For weight loss or reduction in body fat, aim for five days a week of cardio. For strength training, two days a week of cardio is sufficient, along with 10 minutes of cardio warm up on strength training.

4. Check your intensity

It is important to make systematic increases in the weights you are lifting. Can you do more than 10 reps of any exercise without feeling a slight burn? Then the weights are too light. Stretch to improve quality of your workouts. Stretching will make you flexible, so you can move and lift better.

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