Time To Change My Exercise Routine

I’ve come to the realization that I’ve forgotten one of the most important lessons of running.  The importance of changing my exercise routine.  It’s recommended for runners to alter their routine – particularly for those who are trying to build speed.  Experts recommend running fartleks and tempo runs, interspersed with long distance runs.  I finally realized that the same lessons apply in the gym.

Why I Need To Change Your Exercise Routine

Several months ago I ended up in physical therapy for hip and neck pain.  The therapists gave me a number of exercises, the purpose of which was to strengthen the small muscles in my back and neck, along with stretches for my piriformis.  The exercises were relatively simple, yet I discovered they were exceptionally challenging, and I could only do them with very light weight.  Eventually, the neck problems went away and I’ve had little difficulty since then.  But that brings me to today.

I have hit a plateau in the gym.  For a while, I had been steadily adding weight to my routine, but that progress has been dwindling.  Then, I encountered an article on the effect of muscle imbalances, and how a lack of strength in one direction can lead to weakness in another.  This resonated with me, as I recall the very simple exercises from physical therapy that presented such a challenge.  So, I’ve experimented with changing my routine over the last two weeks, interspersing a back-centered total body workout with my standard.  What I’ve discovered is that I’m definitely weaker across my back than through the chest and arms.  This brings me to the conclusion that I need to bring the muscles into greater balance to avoid injuries and improve practical strength.

To that end, I’ve changed my fitness workout.  You can find the update on my page if you’re interested.  I’m going to be doing less running, going to 2 (or perhaps sometimes 3) days each week, and switch between my previous workout and a back-centered workout, taken from the Men’s Health May Poster Series.  Most of the exercises are self-explanatory, with the exception of the ITYWLI.  I’ve included a video explaining that particular exercise, which is an expansion on one of the exercises I did in physical therapy several months ago.

I should mention that I do two things differently than described in the video.  First, I brace my feet against a door to prevent slipping, which is how the exercise was done under supervision of a physical therapist.  Second, there is an “I” motion included, which consists of starting with the arms directly underneath your chest and raising them directly above your head so that they come directly in line with your feet, making the entire body forms an “I.”  Lower and repeat.

I’ve done this for two weeks, which has convinced me that this will provide a greater total body fitness workout than what I now believe was the more limited workout I was doing before.

What do you think?  Has you found greater success by changing your exercise routine, or sticking with a more consistent regimen?