Exercise evolution: it’s been 6 weeks and I asked you to hold me to it. Has my routine evolved? It certainly has and well, it’s better than ever. Always looking for that sustainable edge. Keeping the body healthy and happy. Let’s be honest. Sometimes we don’t always feel our best after exercise. How about during? What about when you are just getting started? Do you have enough options or ideas to rejig your routine on the spot?

Here was my weekly routine 6 weeks ago:

HIIT running plus stretches 2X

Knee and shoulder rehab 2X

Essentrics(stretch and strengthen no weight) 2X

High rep full body muscle endurance exercise class 1X

Moderate paced walk 2 times daily for 25 minutes to and from work

Here is my weekly routine now:

Steady state running with one minute “fast pace” every 5 minutes for 6 cycles or 30 minutes plus lower body stretches 2X

I was finding that my knees where not tolerating the HIIT work periods at an intensity of a 6-7/10. I have backed off to a 5/10 during the one minute work period and a 4/10 for the recovery or steady state pace.

Knee rehab 2X and shoulder rehab1X.

I have returned to weight and body weight training for the benefit of my knees which are so much better and so much more predictable in their response to activity. My shoulder is also more predictable but still annoying at times so I can’t let go of the specific regime at this time.

Essentrics(stretch and strengthen no weight) 2X

The focus for one of the sessions is developing new choreography for the classes that I teach. I let new musical choices guide the creative process.

High rep full body muscle endurance online exercise class 1X

It’s hard but I leave it to the best instructor to direct the flow the day. The workout pushes me but I am in full control of what I do.

Moderate paced walk 2 times daily for 25 minutes to and from work.

No major changes here. Just added snow pants for minus 10 degree weather. Worth the bulk and feeling like a kid again.

Exercise evolution tracking challenge

To participate in the challenge, use the comments section to first tell me where you are on the exercise and physical activity spectrum. Then jot down, in general, what your current weekly routine is.

Check back in 6 weeks and compare notes. Don’t feel embarrassed if your are just starting out. Exercise evolution is just that, ever changing. And don’t worry too much about detailed explanations. Just let me know where you are at and what you are doing.

Where are you on the exercise and physical activity spectrum?

Option 1A: You have never exercised or paid any attention to physical fitness.

Option 1: You no longer exercise but used to be quite active and competent in your physical abilities. Now you are not sure where you are in your fitness level and you are not sure where to start.

Option 2: You exercise sporadically, in bouts. You get really good at getting started but within a short time things peter out or you hurt yourself.

Option 3: You don’t engage in formal exercise but challenge yourself with the occasional or regular walk, hike or other outdoor activity. The intensity level is more than a stroll in the park.

Option 4: You exercise or move regularly, but switch things up often. You are flexible with the activity you do, and have a lot of options to choose from depending on the day and how you feel. You may work with a trainer that likes to switch things up on you.

Option 5: You exercise regularly and are doing pretty well at what you have always done. You are a clock that doesn’t stop ticking. You are routine to the core.

Now let me know what you are doing.

Brief explanations including weekly frequency will help with future comparisons.

Remember, its not what you do but that you are doing it.

I look forward to checking out what you are up to and then in 6 weeks, we can do it again and see if anything has changed. Let’s do it!