There are many fitness gimmicks and infomercials that people often believe without doing any research. In most cases, there is no quick fix as achieving fitness results requires time and effort that can sometimes take months or even years. People often look for fitness shortcuts by trying to follow the latest diet or exercise fads. More recently, the media has talked about muscle confusion and whether or not this works for everyone is still up for debate.
Muscle confusion is using several different exercise programs and constantly changing exercises so that the body does not adapt to a particular program. Having trained clients for several years, I decided to do some research myself. Research shows that there are advantages and disadvantages to training in this particular way. I use various exercises when I train my clients and one of the advantages would be that variety is important to any training program. People enjoy an exercise routine with a variety of exercises. This is mainly because most people don’t want to do the exact same exercise routine over and over again. Boredom is a factor in an exercise program and many people who are bored with an exercise program may lose interest or stop exercising. The next advantage of changing an exercise program is that our muscles will not adapt to a particular program.
Research shows that our bodies can adapt to the same exercise program over time. When our bodies adapt to an exercise program, it can be hard for our bodies to change physically. This means that we will no longer see results such as changes in body composition or weight loss. In this case, it is crucial to modify an exercise routine so that our body does not get used to a specific program. A change in a program doesn’t have to be major and could be adjusting rest periods, amount of weight or number of repetitions.
There are some downsides to changing an exercise routine. When someone is obese, it may not be a good idea to alter an exercise routine too much. You need to establish a general level of fitness for someone who is very sedentary. This could consist of a basic program using machines and bodyweight exercises. Someone who is very obese may not be ready to try several different exercises.
Changing an exercise routine might not be good for someone with injuries. An example might be someone with a knee injury not responding well to performing several different types of squats and lunges. This can actually make a knee injury worse, as they may have started an exercise program with a pre-existing knee injury. An alternative exercise can be a step up performed in a low step until strength is built up in the legs.
Another example might be someone with a pre-existing back injury doing different types of weighted deadlifts to strengthen their back. This can make a back injury worse, as it can put your lower back at risk, which it doesn’t need to. A better option might be to extend the opposite arm and leg over the knees, as it is safer. The exercises that make us stronger are not necessarily the best for us. Variety is important in an exercise routine, but it’s not worth making an injury worse and opening up a new set of injuries.
We need to use our best judgment when starting an exercise program and use the proper selection of exercises. It is also important to consult a doctor and speak with a fitness professional. Proper exercise selection is often different for everyone. Occasionally educated personal trainers and even physical therapists can pick the wrong exercise for someone. There is no standard approach to exercise, and what works for one person may not work for another.
The debate will continue about muscle confusion and exercise trends will continue to change. It’s important that we do our own research before trying anything new with regard to exercise to stay safe and avoid injury. As a fitness professional, it is important to me to stay up to date with the latest trends in fitness so that I can not only educate myself, but also educate my clients.
