Rotations?

Traildoggie

Cathlete
I'm new to this site & fairly new to Cathe's workouts. Got Coremax & Muscle max for christmas. I'm in respectable shape. I do treadmill,elliptical daily and some weights. I'm trying to add more weight training & am confused about "rotations". Do you pick 1-2 workouts, do them for a few months, and then switch to something else? could someone explain this to me or point me to where this information is already posted? Thanks.
 
If you go the Video and DVD Rotations Forum, you'll get a better idea of what rotations are all about. Cathe does one every month.

Marcy
 
There are no rules. You can do a short rotation (one week) or a long one (90 days). Some people like it and some don't. I like them because I like having a plan of what workout I'm doing each day. Otherwise, I spend 30 minutes debating with myself about what I should do. Some people don't like being restricted, they would rather do what they feel that day. Try one, see how you like it. I didn't think I would like it, and I ended up really liking it.
 
As Marcy said, the rotations posted in the rotation forum will give you a better idea.

The basic intent of a rotation is to plan a sequence of workouts (or even types of workouts, like 'interval cardio,''upper body weight work" etc.) to address specific goals (even if those goals are as general as "improving cardio endurance" or "improving body composition"). They also include cross-training to avoid overuse injuries from doing too much of the same thing, and take recovery/rest into consideration. The best rotations include resistance training, aerobic conditioning, functional training and flexibility training, in different proportions depending on one's goals.

An example of a 'general conditioning' rotation using what you have, for example, could go like this:
Day 1 (whatever day you decide to start): Muscle Max
Day 2: interval cardio on treadmill
Day 3: circuit workout alternating elliptical cardio and weight work
Day 4:treadmill cardio
Day 5: Muscle Max
Day 6: Treadmill
Day 7: rest/stretch/coremax

You could continue this rotation for 4-8 weeks (the more advanced an exerciser you are, the quicker your body will adapt), then reassess and change things up.

Doing 1-2 workouts for a few months would not be particularly effective, except perhaps for near-beginners, because your body would adapt to the routine and you'd probably hit a plateau after a few weeks.
 

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