Confused on "rotations" . . . help!!

[missyb70]

[font size="1" color="#FF0000"]LAST EDITED ON Mar-06-02 AT 03:26PM (Est)[/font][p][font size="1" color="#FF0000"]LAST EDITED ON Mar-06-02 AT 03:24 PM (Est)[/font]

I started the following workout about 4 weeks ago :7 (hadn't worked out in YEARS prior to that). I've been reading these posts pretty reguarly and keep hearing about "rotations". I get the basic gist of it, that every once in while I should change my workout routine, but I would like more specifics. I remember reading somewhere that when you first start working out you should do a longer routine to get your body acclimated, but how long? And then how often do I need to change it after that? And what consists of change . . . do I need to do completely different tapes (I only have the ones listed below right now)? Can I just change the weight tapes, but continue doing the same cardio tapes or vice versa or do I need to change everything? Or does just changing the order in which I do the tapes now suffice? And can I then just alternate between two different rotations every so often or does each rotation need to be different than any other done before? Since I am very inexperienced in working out, any help anyone could offer would be greatly appreciated! I want to make sure I'm getting the most out of my workouts.

Mon - Cardio Kicks
Tues - PS Legs/Abs
Wed - PS Back/Biceps/Abs & PS Chest/Shoulders/Triceps
Thurs - Firm Tough Aerobic Mix
Fri - Cardio Kicks
Sat - Firm Tough Tape (total body weight training)
Sun - off
Daily - Abs

Thank you, thank you, thank you!!!!!!!!!!!!!!!!!!!!!!!!!!

 

[Stacy]

I'll give you my interpretation of "rotation"....

Basically I change my rotation, or workout rotation every 4-8 weeks depending on whether I'm continuing to see results or if I'm simply just getting bored with my current rotation. When I change my rotation, I change my weight routine more than my cardio routine. For instance if I was previously doing a tape like Power Hour for strength which consists of faster reps, slightly lighter weight, my next rotation would be something like the Slow&Heavy series, the name sums it up. As far as cario I try to keep it varied no matter what rotation I'm doing. For instance I try to do step, hi/lo, recumbent bike, kickbox etc so my body doesnt get too used to any one type of cardio activity. I also, in all of my rotations try to incorporate an interval workout in once a week, such as Interval Max. Hope this answers some of your questions. Welcome back to working out and keep up the good work!!

Stacy

 

[Cathe Friedrich]

Hi Missy! A longer rotation can be around 12 weeks long. A shorter rotation would be around 3 weeks long. But the most important thing to remember is to change a rotation when the results slow down. A change can be as subtle as simply changing the order of the exercises of the same rotation or as drastic as changing the rotation entirely with new exercises and a new approach (ex. Going from Slow/Heavy to Power Hour). You can also go between just two rotations but at some point, your body may not respond as rapidly to either of these because these workouts have become too predictable, in which case you should start a third rotation that is new. Changing your cardio is mostly to protect your body from overuse injuries and alleviate boredom. So try to do at least two(preferrably three) different forms of cardio within a given week. If you want, you can even do a different cardio every workout. Hope that helps! Good Luck !

 

[missyb70]

Yes, that definitely helps, Cathe! Thanks!! One more question . . . even though I'm not seeing great results, should I stick with my current rotation for a longer period of time since I just started working out 4 weeks ago? And thanks for taking the time to personally respond to my questions!

 

[Cathe Friedrich]

Hi again! I looked at your current rotation and since I am not familiar with the content of some of these workouts, it is hard for me to give a fair comment. But I will say that if you are new, you should have been pretty sore right away. If you are on your 4th week and not inspired at start of your results, definitely change some things around. Take Care!