escort Mersin escort İzmir escort Ankara escort Antalya escort Bursa escort Gaziantep escort Denizli escort Adana escort Hatay escort Samsun escort Kocaeli escort Konya escort İstanbul escort Eskişehir escort Malatya escort Kayseri escort Sakarya escort Balıkesir escort Çanakkale escort Aydın escort Muğla escort Tekirdağ escort Yalova escort Trabzon escort Sivas escort Ordu escort Maraş escort Manisa escort Tokat escort Rize escort Amasya escort Ümraniye escort Üsküdar escort Zeytinburnu escort Çeşme escort Sincan escort Gaziemir escort İskenderun escort Buca escort Çubuk escort Marmaris escort Torbalı escort Haymana escort Kepez escort Osmangazi escort Bağcılar escort Muratpaşa escort Görükle escort Avcılar escort Darıca escort Çumra escort Anamur escort Çarşamba escort Ulus escort Kaş escort Gürsu escort Güngören escort Mut escort Kadıköy escort İznik escort Serik escort Menemen escort Aksu escort Kağıthane escort Kartal escort Maltepe escort Tire escort Finike escort Pendik escort Sarıyer escort Şişli escort Sultangazi escort Tuzla escort Konyaaltı escort Seyhan escort Melikgazi escort Ödemiş escort Mamak escort Kemer escort Mudanya escort Çekmeköy escort Körfez escort Meram escort Aliağa escort Polatlı escort Belek escort Gemlik escort Esenler escort Fatih escort Selçuklu escort Datça escort Gümbet escort Serdivan escort Konak escort Keçiören escort Lara escort Yıldırım escort Beylikdüzü escort Gölcük escort Karşıyaka escort Çankaya escort Manavgat escort Nilüfer escort Arnavutköy escort Gebze escort Beyşehir escort Silifke escort Atakum escort Çorlu escort Didim escort Kuşadası escort Merzifon escort Bandırma escort Antakya escort Ceyhan escort Battalgazi escort Elbistan escort Bodrum escort Akşehir escort Tarsus escort İlkadım escort Çerkezköy escort Bornova escort Batıkent escort Alanya escort İnegöl escort Orhangazi escort İzmit escort Keşan escort Isparta escort Bolu escort Erzincan escort Van escort Yozgat escort Zonguldak escort Afyon escort Bilecik escort Aksaray escort Elaziğ escort Osmaniye escort Şanliurfa escort Giresun escort Burdur escort Diyarbakir escort Edirne escort Kocasinan escort Onikişubat escort Salihli escort Milas escort Pamukova escort Birecik escort Yıldızeli escort Ortahisar escort Malkara escort Yakutiye escort Zara escort Yomra escort Karatay escort Mezitli escort Canik escort Efeler escort Ayvalık escort Kırıkhan escort Pazarcık escort Soma escort Dalaman escort Sapanca escort Haliliye escort Akdeniz escort Terme escort Söke escort Karesi escort Yüreğir escort Payas escort Talas escort Türkoğlu escort Turgutlu escort Karaköprü escort Samandağ escort Yunusemre escort Köyceğiz escort Siverek escort Toroslar escort Menteşe escort Kestel escort Yenişehir escort Yatağan escort Urla escort Korkuteli escort Kumluca escort Karacabey escort Alanya escort Manavgat escort Fethiye escort Kemer escort Didim escort Çanakkale escort Aydın escort Muğla escort Tekirdağ escort Manisa escort Balıkesir escort Trabzon escort Elazığ escort Ordu escort Kütahya escort Isparta escort Rize escort Kahramanmaraş escort Yalova escort Giresun escort Yozgat escort Tokat escort Şanlıurfa escort Sivas escort Batman escort Erzurum escort Sinop escort Kırşehir escort Karaman escort Kırıkkale escort Bolu escort Amasya escort Niğde escort Uşak escort Edirne escort Çorum escort Osmaniye escort Zonguldak escort Van escort Erzincan escort Söke escort Bodrum escort Çerkezköy escort Akhisar escort Bandırma escort Ayvacık escort Akçaabat escort Karakoçan escort Altınordu escort Tavşanlı escort Eğirdir escort Ardeşen escort Afşin escort Altınova escort Bulancak escort Sorgun escort Erbaa escort Viranşehir escort Zara escort Kozluk escort Aziziye escort Ayancık escort Kaman escort Ermenek escort Keskin escort Gerede escort Göynücek escort Bor escort Banaz escort Havsa escort Osmancık escort Bahçe escort Alaplı escort Başkale escort Kemah escort Nazilli escort Fethiye escort Çorlu escort Alaşehir escort Altıeylül escort Biga escort Araklı escort Kovancılar escort Fatsa escort Simav escort Yalvaç escort Çayeli escort Dulkadiroğlu escort Çiftlikköy escort Espiye escort Sarıkaya escort Niksar escort Suruç escort Yıldızeli escort Sason escort Horasan escort Boyabat escort Mucur escort Sarıveliler escort Yahşihan escort Göynük escort Gümüşhacıköy escort Çamardı escort Eşme escort İpsala escort Sungurlu escort Hasanbeyli escort Çaycuma escort İpekyolu escort Refahiye escort Kuşadası escort Marmaris escort Süleymanpaşa escort Turgutlu escort Susurluk escort Gelibolu escort Of escort Ünye escort Domaniç escort Fındıklı escort Elbistan escort Çınarcık escort Tirebolu escort Akdağmadeni escort Turhal escort Eyyübiye escort Suşehri escort Yakutiye escort Gerze escort Mengen escort Merzifon escort Ulukışla escort Sivaslı escort Keşan escort Kadirli escort Ereğli escort Özalp escort Tercan escort Efeler escort Didim escort Çine escort Dalaman escort Menteşe escort Milas escort Ortaca escort Seydikemer escort Ergene escort Kapaklı escort Malkara escort Salihli escort Şehzadeler escort Soma escort Yunusemre escort Ayvalık escort Bigadiç escort Burhaniye escort Gönen escort Karesi escort Çan escort Yenice escort Ortahisar escort Yomra escort Perşembe escort Pazar escort Onikişubat escort Pazarcık escort Türkoğlu escort Eynesil escort Görele escort Piraziz escort Yağlıdere escort Çayıralan escort Boğazlıyan escort Zile escort Siverek escort Karaköprü escort Haliliye escort Akçakale escort Şarkışla escort Gemerek escort Oltu escort Palandöken escort Mudurnu escort Suluova escort Taşova escort Toprakkale escort Kilimli escort Tuşba escort Üzümlü escort Çorum escort Düzce escort Erzurum escort Kırklareli escort Kilis escort Kars escort Karabük escort Kırıkkale escort Mardin escort Kırşehir escort Muş escort Kastamonu escort Nevşehir escort Ardahan escort Bartın escort Karaman escort Siirt escort Batman escort Bayburt escort Uşak escort Igdır escort Sinop escort Şırnak escort Adıyaman escort Ağri escort Bitlis escort Gümüşhane escort Hakkari escort Bingöl escort Safranbolu escort Boyabat escort Kızıltepe escort Üzümlü escort Bucak escort Kadirli escort Ardeşen escort Çerkeş escort Gelibolu escort Gerede escort Dinar escort Besni escort Bozüyük escort Eskil escort Diyadin escort Ahlat escort Çivril escort Bağlar escort Akçakoca escort Aziziye escort Lüleburgaz escort Şahinbey escort Bulancak escort Digor escort Keskin escort Bünyan escort Kaman escort Akhisar escort Bulanık escort Altınordu escort Bor escort Avanos escort Adapazarı escort Virenşehir escort Gemerek escort Kangal escort Akçaabat escort Erbaa escort Tavşanlı escort Çayeli escort Suluova escort Edremit escort Ilgaz escort Biga escort Göynük escort Çukurova escort Kaynaşlı escort Emirdağ escort Gölbaşı escort Söğüt escort Ortaköy escort Dogubayazıt escort Güroymak escort Karahayıt escort Bismil escort Horasan escort Mucur escort Babaeski escort Şehitkamil escort Espiye escort Kağızman escort Yahşihan escort Develi escort Doğanşehir escort Afşin escort Alaşehir escort Malazgirt escort Fatsa escort Ürgüp escort Akyazı escort Eyyübiye escort Şarkışla escort Araklı escort Niksar escort Simav escort Ergene escort Fındıklı escort Nazilli escort Taşova escort Susurluk escort Çan escort Mudurnu escort Defne escort Kozan escort Sandıklı escort Yahyalı escort Patnos escort Kahta escort Pamukkale escort Ergani escort Oltu escort Nizip escort Görele escort Sarıkamış escort Yeşilyurt escort Dulkadiroğlu escort Kırkağaç escort Varto escort Fethiye escort Kumru escort Erenler escort Akçakale escort Suşehri escort Of escort Turhal escort Derince escort Ereğli escort Erdemli escort Bafra escort Kapaklı escort Pazar escort Davutlar escort Altıeylül escort Ayvacık escort Dörtyol escort Sarıçam escort Sur escort Palandöken escort Nurdağı escort Tirebolu escort Zile escort Ünye escort Selim escort bursa escort bayan bursa escort bayan istanbul escort bayan denizli escort bayan düzce escort bayan malatya escort bayan erzincan escort bayan zonguldak escort bayan eskişehir escort bayan gaziantep escort bayan gaziantep escort bayan gümüşhane escort bayan hatay escort bayan hatay escort bayan ığdır escort bayan gaziantep escort bayan istanbul escort bayan konya escort bayan izmit escort bayan kars escort bayan kayseri escort bayan kayseri escort bayan escort bayan adana escort adıyaman escort afyon escort ağrı escort aksaray escort amasya escort antalya escort ankara escort ardahan escort artvin escort aydın escort balıkesir escort bartın escort batman escort bayburt escort bilecik escort bingöl escort bitlis escort bolu escort burdur escort bursa escort Çanakkale escort Çankırı escort Çorum escort denizli escort diyarbakır escort düzce escort edirne escort elazığ escort sivas escort sinop escort şanlıurfa escort samsun escort sakarya escort rize escort osmaniye escort ordu escort niğde escort nevşehir escort muş escort muğla escort mersin escort mardin escort manisa escort malatya escort kütahya escort konya escort kocaeli escort kırşehir escort kırklareli escort kırıkkale escort kilis escort kıbrıs escort kayseri escort kastamonu escort kars escort karaman escort karabük escort kahramanmaraş escort izmit escort izmir escort istanbul escort Isparta escort Iğdır escort hatay escort hakkari escort gümüşhane escort giresun escort gaziantep escort eskişehir escort erzurum escort erzincan escort tekirdağ escort tokat escort trabzon escort uşak escort van escort yalova escort yozgat escort zonguldak escort

FeaturedHealth and Fitness

6 Ways to Overcome Your Exercise Plateau

After you’ve committed to an exercise routine for a while, it can start to feel quite stale. You may be tired of doing the same thing each time or feel like you’re not making your desired progress. Don’t worry — this is a common fitness struggle called the “plateau.” Examine your routine from a bird’s-eye view and read on for tips on getting the most out of your exercise.

1. Skip the Machines

Many gym machines are chiefly utilitarian (think weight machines). They’re designed for exercising a certain part of your body without bells or whistles. But due to the way that they force pressure on those specific muscle groups, they can sometimes cause injury. They can also be less effective than more holistic methods of training and quickly become the most boring part of your routine.

Instead of focusing your workout around exercises and equipment that only tick various muscle group boxes, try finding fun strenuous activities. You can attend a class, join a sports team, or even skip the gym altogether and go paddle boarding. Figure out which of your interests work out which muscle groups, and you can exercise without going to the gym.

2. Occupy Your Mind

Since exercise is mostly physical, getting through your routine can feel like an eternity when it’s all you’re mentally focused on. Give your brain something stimulating to look forward to, like a favorite playlist, a podcast, or an episode of a TV show. Beginning your routine is easier when you’re excited about it, and it will zoom by as your mind focuses elsewhere.

This is particularly effective if the content you like to consume is exclusive to your time at the gym. If there’s a podcast you really enjoy, make the effort to only listen to it while working out. It will help you enjoy your routine and get you in the door tomorrow when you otherwise wouldn’t want to!

3. Pace Yourself

Physically, you just won’t benefit from working too hard at the gym or recklessly rushing through each set. It’s important to pace yourself and take your time with each exercise to make sure you’re doing it optimally. Proper form is a frequent casualty of hasty exercise, and without it, you’ll progress slower and invite possible injury.

Also, take care not to push yourself past your body’s limits — listen to what it has to say every second. Pay attention to how you are physically feeling before, during, and after each set (when you should be resting). If you are feeling dizzy or strained, then that’s your body telling you to be careful and lighten your load.

4. Rest Properly

Once you’ve completed your daily workout, make sure you give particular muscle groups time to rest and heal. In the process of exercising, your muscles actually develop microscopic tears, which — when healed — make the muscles stronger. Without time to recuperate, though, these tears will not heal. This will prevent muscle growth and, naturally, cause injury from overuse.

Working out also uses up energy that is stored in those muscles and needs time to build up again. Two days in a row of the same intense workout will likely be too exhausting and difficult to maintain. It is possible to go to the gym the next day, however, as long as you focus on different muscle groups.

5. Assess Your Gear

Sometimes a workout may lack effectiveness simply due to the quality or condition of the gear you have access to. For instance, if you run a lot, wearing shoes that aren’t designed to protect your feet can damage them. If you’re using the wrong weights, they might be unbalanced or too light to make a difference for you over time.

It’s also very possible that certain equipment just doesn’t work for you like other things do. If you’re not getting the results you want from a weight machine, try using free weights instead. Whichever approach proves more effective is the one that you want to stick with to make the most progress.

6. Log Your Progress

At the end of the day, you may just be feeling like you aren’t making progress even if you are. What you need are some metrics. Create a physical log to mark down how far your body has come since the beginning. You can use it to track things like endurance, dumbbell weight changes over time, and your mile running times/speeds.

Each time you complete a workout, check it off on your progress log and mark down what you did. This record will make your progress feel more tangible and may be all it takes to encourage you to continue. Over time, you can plot your growth and more accurately plan your fitness journey for the future.

Figuring out the right amount and type of exercise you need can take some experimentation to produce the best results. This is why it’s important to keep trying even when you feel like you’ve hit a plateau. There’s always an alternative, even if it means ditching the gym for a surfboard or running laps around the block. As long as you’re attentive to your body, you’re likely to find the approach that helps you get the most out of your exercise.

Show More

Related Articles

Leave a Reply

Your email address will not be published.

Back to top button