Change-Up Your Workout to Keep Improving – Avoiding Plateaus

Most of us are familiar with someone who started running and saw great results at first, but eventually kind of hit a wall and stopped seeing the results they had come to expect. Well, that wall is called a plateau, and is a major source of frustration for a lot of people, so lets dive into how to avoid hitting a plateau.

One of the most important thing to remember about exercising is that you need to change what you do periodically in order to milf porn continue to see improvements. That goes for all exercise activity. If you run every day at the same pace for the same distance your body will – after about a month or two – adapt to your activity and stop progressing, and can even regress. That’s why it’s critically important to change your workouts periodically. You can change your workout several different ways. The easiest way is to change the activity you do, so for cardio, you can ride a bike one day instead of running. If you want to continue running, you can switch for a few weeks to train for a different type of running, so train for speed or power, instead of training for distance. What’s important is that you change your activity significantly enough to shock your muscles into responding to the change, and continue to surprise your muscles with changes.

 

When it comes to strength training the same principals apply. cartoon porn If your goal is to put on muscle you want to focus on working out in the 8 – 12 repetition and 3 – 6 set range the majority of the time, but need to switch to working out in the power range (2 – 3 reps, 3 – 5 sets), and the Strength range (2 – 6 reps, 3 – 4 sets) sometimes as well. Remember, power is speed strength, and strength is ability to lift a lot.

An example of how you can set up your program with variation built in, with the goal of putting on muscle is to start by spending a few weeks focusing on power, then spend a few weeks focusing on strength. Finally spend the next several week focusing on gaining muscle. You will gain muscle in all these phases, but the biggest size gains will happen during the final phase, where your main focus is actually putting on muscle. Focusing on power and strength before focusing on size makes you able to lift a lot more weight while you are focusing on size, black porn which will really increase your gains. After several weeks of focusing on size, you want to mix up your program again, and focus for a few weeks on strength, power, or endurance.

Although I was talking about putting on muscle above, it’s important to remember that these principals work for any goal. If your goal is muscle endurance and calorie burn, you can focus on strength, size, then endurance in that order to achieve that goal. Also remember that the more muscle you have the more calories you will burn naturally throughout the day. Finally, putting on muscle doesn’t mean you will end up looking like a bodybuilder. Bodybuilders have to eat a lot, and really focus on bodybuilding in order to look like the way they do, so if you don’t want to look like a body builder, don’t worry, you wont.

Finally, remember these are just guidelines. To ensure your program is maximized to get you the results you want, talk to a trainer.

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