What the 3 Bears Have to do with Fitness

If you want to get the most out of your workouts, you need to be dripping sweat, collapse on the floor, and have major muscle pain, right? I’ve seen those people many times at the gym, and I grimace thinking about how sore they’re going to be the next day. I’ve also seen the same people show up religiously and do the same, moderate workout for months at a time. If you are wanting to see changes in your body and abilities, neither of these options are ideal. 

Goldilocks and the Three Workouts?

If you recall the story of the three bears, Goldilocks kept trying things that were too much or too little until she found what was just right. Fitness is much the same! Dripping with sweat is good some of the time; routine is good some of the time; but the key is to keep switching things up (like Goldilocks!) Here’s what I mean. 

Intensity (Not Too Much)

I love to do cardio and get hot and sweaty! It happens on hot days, in intense cardio workouts like Tabata, metabolic classes, or spin classes. You can even get a good sweat on in a Pilates class. That said, it’s not necessary to push yourself so hard you collapse on the floor, completely spent. It won’t help you build strength or burn fat, so be easy on yourself.

Read More: How to Avoid Injuries at the Gym

When you start a new activity, though, there is a good chance your muscles are going to be sore. I’ll never forget the first run I did with my neighbour after taking a ten-year break from running. We ran 3km, and for a few days after that I could barely walk up or down the stairs. My husband thought it was pretty funny. At the time, I was in great shape from teaching aerobics and spin classes, plus I worked with a trainer a few days a week. My body just wasn’t used to running. 

Other reasons you may push yourself to the edge are when you overestimate what you can physically do (like my 3km run), or if you’re seeking to find out your max reps. But these instances shouldn’t happen each workout. You can lift very heavy and get stronger without hurting for days. 

Variation (Not Too Little)

We all have our favourite activities, but it’s important to keep changing things up to challenge your body. This means doing cross-training (a combination of cardio, strength, and mobility/stretching), but also varying what you do in those workouts. 

For example, if you love to lift, vary your exercises. You could do barbell back squats for a four-week program, then do staggered stance kettlebell goblet squats the next month. If you run, switch it up with different routes, terrain, and speed. Try sprints and hills if you are used to running only on the track. 

People sometimes ask if Pilates gets boring because it’s the same exercises over and over. While the name of the exercise may be the same, Pilates offers advanced versions of the movements and different apparatus to add variety and challenge your body in different ways. I love that I can always find a new challenge in Pilates, even after decades of practicing it. 

Challenge (Just Right)

To see change in your body, ability, and performance, it’s important to find a balance that works for you. It should feel good, and not have you gasping for breath and aching for days. It should be varied enough that you challenge different muscle groups. And for the perfect trifecta, include cardio, strength, and mobility. 

Read More: Challenge Creates Change

Fitness is fun! And if you get it “just right” (which isn’t hard to do), it will keep your body moving and doing all the things you love for a long time. Have questions? I’m here to help.