Is Your Workout Paying Off?

Find out how to diversify your fitness portfolio for long-term gains

Investment-minded people know one of the best ways to strengthen a long-term financial portfolio is to diversify investments. Investing your money in a variety of financial interests can help ensure your money won't disappear in an unpredictable market.

It's easy to think of fitness the same way. Diversify your fitness portfolio now and your health will be less likely to disappear in the future. Exercise variety will help decrease your risk of heart disease, arthritis, disability, and even some kinds of cancer. In fact, recent data suggest that regularly engaging in a range of physical activities decreases all-cause mortality rates.

One of the biggest mistakes people make with their exercise program is not including enough variety. Research shows that diversifying your workout routine offers greater payoffs than sticking to the same moves for years on end. That's because exercise variety maximizes benefits and minimizes obstacles to working out, such as injuries, plateaus, and boredom.

What's the Right Mix?

Although your optimal balance of aerobic and strength training may vary slightly, depending on your age, a good rule of thumb is to strive for equal amounts of the two each week, integrating flexibility exercises into every workout.

The pie chart above displays a recommended mix of these three components.

Although the ratios of the different types of exercise should stay fairly constant, you can add variables to optimize your exercise program and maximize your results. These variables include intensity, frequency, duration, and variety within the exercise type.

• Intensity is measured by the percentage of your maximum heart rate you reach during an activity.
• Frequency refers to how often you perform an activity.
• Duration refers to the amount of time spent performing an activity.
• Variety refers to the number of different exercises you perform for a specific exercise type -- for example, the number of different cardiovascular exercises you do or the number of different strength-training exercises you do.