Whether the goal of exercise is to lose weight, gain muscle or improve endurance, exercisers should recognize signs that they need to change their exercise method, according to the health website Verywellfit (USA).
If the exercises are completed easily without causing muscle soreness, it is time to increase the intensity of the exercise.
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Signs that you need to change your exercise routine include:
Can't lose weight anymore
Dieting and exercising seriously will help you lose weight very effectively. In the first few months, this method of weight loss will help you lose a lot of weight. However, at some point, your body weight cannot be reduced any more and will remain stable for many weeks. This is when your body falls into a state called weight plateau.
Weight plateaus are very common, occurring when the body has adapted to the current exercise intensity and diet, slowing down the rate of calorie burning. At this time, people trying to lose weight should change the difficulty, duration or form of exercise. Suitable exercise methods are HIIT, weight lifting or simply increasing daily activity to create new stimulation for the body.
Stagnation of physical strength despite regular exercise
Unlike weight plateau, fitness plateau occurs when a person exercises regularly but does not improve their strength, speed, or endurance. This is a sign that their muscles have become accustomed to the current level of activity.
According to the American Council on Exercise (ACE), the key to continued physical development is to change up your training routine. The solution is to change up your workouts every few weeks, focusing on changing the number of reps per set, the order of exercises, or trying new forms, such as cardio to strength training, yoga to CrossFit.
The workout was so easy
If the practitioner feels that the exercise is too easy and can be completed without causing fatigue or muscle pain, then the physical endurance has increased. The intensity of the exercise at this time no longer creates enough stimulation to increase strength and endurance.
To continue to improve physical fitness, the practitioner needs to increase the intensity of the exercise by increasing the weight, increasing the number of sets or reducing the rest time between sets.
Feeling too tired after exercise
Feeling tired after a workout is normal. However, if this condition is so tired that you are almost exhausted, sore for days, or feel lethargic all the time, it could be a sign of overtraining. This condition causes prolonged fatigue, hormonal imbalance, and makes it difficult for muscles to grow.
When you see signs of overtraining, you should reduce the intensity of your workout and rest more. Part of your high-intensity workout can be replaced with gentle activities like yoga, walking, or stretching, according to Verywellfit .
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