Benefits of longer rotations

[Kristine36]

Hi all, I need some input in regard to how long I should stay with a rotation.

I have a tendency to only be able to stick with a rotation for at most, 2-3 weeks. I know that S&H should only be done for 3 weeks, but PS should be done a minimum of 4 weeks and up to 12 weeks, is that right? I seem to get so bored, that I change gears quickly, and am afraid I'm not realizing the full benefits of what these tapes can really do.

For those of you who can stick with a rotation for a longer period of time, what type of benefits do you achieve? Also, how long do most of you stay with CTX? I can only seem to do this one for 2 weeks (although I LOVE these tapes), but would like to be able to stay with it for 4 weeks to see what type of results I can get, i.e. endurance, muscular conditioning, etc.

I've had the PS tapes for almost a year now, and haven't even done ONE of them yet! I've been in a serious exercise rut and have gone through some hard times as of late, but am very ready to climb back on the wagon. I would appreciate any input y'all have.

 

[honeybunch]

I change about every 3 weeks, because of the boredom factor. Plus, I've always felt I got good benefits from doing it this way, with the muscle confusion deal.

There is no hard and fast rule, just to do what seems to work for you personally the best. So try everything, and find what is your magic.

Don't be afraid to allow yourself some low impact stuff, too. You might want to try, after going all out for several week shelving your cardio tapes for a couple of weeks and just power walk for cardio. Give your knees a break.

 

[Francine]

staying on a rotation

Hi Kristine! I understand what your saying about the boredom factor!You have to do activities that you like and also visualize your goals! Being on a rotation for a certain amount of time is what helps your body respond to certain workouts and also helps people break that plateau of the seeing no more results phase! I make rotations for people and I come across the problem your having alot---but if you want something specific to happen to your body -think about the results from the rotation you planned!I recommend doing CTX one week another rotation the next week and alternate each week of the 2 bringing you to 8 weeks! This will atleast get you disciplined in sticking to the program! If you want--Email me at [email protected] and give me a list of your videos and I'll help you come up with a rotation--send me a list of your videos---once you see the reults from sticking with a rotation--you'll be all gung ho about planning your next rotation! Your friend in fitness~~Francine

 

[jillybean]

I just emailed you!

 

[Kristine36]

Francine, I really appreciate your comments and offer to help with rotations, I may just be e-mailing you soon!

Jillybean, thanks so much for the suggestions! You don't know how much your rotation advice has helped me. I've copied it down in Word and I'm going to start the CTX rotation next Monday (I was planning on starting CTX next Monday, but I didn't think about progressively increasing strength by doubling up the strength portions as the weeks progressed). I'm going to be getting the new CTX Upper Body tape, as I think I'm going to need this one in the coming weeks (wish I had a DVD player).

I'm really looking forward to trying these out - I'll keep you posted on my progress, thanks again.

 

[KathyH]

Hi Kristine! I'm just like honeybunch that I too find it hard to stick to any kind of rotation for more than 2-3 weeks. Like honeybunch said too try different rotations such as:

M: PS chest/shoulders/tris/abs
T: cardio of your choice
W: PS back/biceps/abs
T: cardio again
F: PS Strong Legs & Abs
S: now here it could be open to do anything of your choice (either yoga or pilates or cardio)

I found the Tank Top Arm rotation to be a lot of fun and a rotation that I stuck with for 7 wks.; the longest I've ever stuck with without boredom setting in. You can also do another rotation of S&H series for 3 wks.; and then a muscle endurance rotation. Just keep trying to mix it up. I don't feel that you would need to spend more than an hour each day working out. Try also doing only 30 min. of cardio (the CTX tapes) and adding on either pilates or yoga (if you happen to do these) or take a walk outside for the other 30 min. or bike ride. As you can see, there are many different ways to mix it up. We'll do our best to keep you from getting bored. Oh and I also feel that you shouldn't just stick w/one instructor but have quite a few different instructors to mix cardio w/one day intense and the next cardio intermediate. This way you won't burn out. Take care, Kathy

 

[rhbrand]

I'm glad this thread came along.
I'm starting a new rotation that I'm gonna stick to for 2 weeks, then change it and follow that one for 2 weeks.

Here's my first 2 weeks
Day1: Power Housr
Day2 Cardio
Day3 any FitPrime or Firm tape
Day4 rest
Day5 MIS
Day6 Cardio
Day7 rest

I'm thinking of the next 2 weeks of doing either the PS or S&H tapes next in a similar fashion with cardio 2 days a week.
I just can't stick to a rotation for more than a couple weeks cause I just get bored.

 

[Kristine36]

[font size="1" color="#FF0000"]LAST EDITED ON Sep-13-02 AT 05:00PM (Est)[/font][p]Hi, Kathy - I like that PS rotation (I also need to incorporate more Yoga/Pilates into my regimen so adding one Yoga/Pilates day is a good idea) but usually end up doing a circuit tape like Circuit Max (CM is so darn HARD to me! - does anyone else find this one a killer?) or a tape that has total body strength work + cardio like BodyMax when I do a split routine like PS so I can work each muscle group 2x -- I edited this to add that I've been reading a bit about how doing the 3 PS tapes per week with no other additional strength training is more than sufficient and was how the series was intended to be used (actually, this was something on another thread that honeybunch said and I agree 100%), so I'm going to be doing it this way from now on and not adding extra strength work, maybe an extra set of floorwork for my legs, but that will be it.-- I was thinking of incorporating a PS rotation in sometime after I finish the CTX rotation I'm going to be starting next week, but again, I want to be able to stick with it long enough to see the maximum results and I never end up being able to. I've gotten such wonderful suggestions from all of you that I know I'm going to be keeping busy until sometime late next year at least!

Like honeybunch, (I had a reply to her in my first post but it disappeared - perhaps because I copied and pasted my reply?), I usually stick with rotations for about 3 weeks, because after that time period I find that my muscles aren't responding the way they did the 1st two weeks and then there's that boredom factor that starts creeping in. If I can add something else to the mix (another tape or doubling up on strength portions, i.e. upper body CTX), maybe this will prevent that burnout and allow me to see those results.

rhbrand, I was also thinking about throwing in a Firm (I have all of the Firm's minus a couple like Ballroom Aerobics, Tort/Hare and also have WF/CF) or a FitPrime tape once a week. I like your rotation, and doing it for 2 weeks at a time sounds just like something that would interest me.

Now I have NO excuses not to work out with all of these options!