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4 Signs You Need to Change your Training Plan

Training Plan

First ,we must know that there is a fine line between a routine and rut. Avoid crossing it with this guide to change your training for high results.
Consider it smart, efficient, or lazy, but every time you perform a biceps curl, jogging three miles, or a swim in the pool, your body learns how to make that particular exercise easier, says women's strength expert Holly Perkins, CSCS. Down to the cellular level, your muscles, neurological, and heart all improve their ability to do your workout of choice. "So if you're doing cardio, your muscular strength increased to a point supports their sports (say, running) and doesn't go anywhere above that," she says. "If you're strength training, your muscles become as strong as they need to be to lift the weights you're choosing, and then they will stabilize."
But when you change your training that's by mixing up your sets and reps or add a new exercise to "shock" your body and make it start adapting to something completely different, says Perkins. "You will not run faster until you run faster. You will not lift heavier until you lift heavier. The body needs to be stressed past its point of comfort before adapting."
But how you change your workout depends on what you want to achieve. If you are a runner, consider completing a long run one day, a speed-focused training another day, and a hill training another day, says Janet Hamilton, CSCS, a clinical exercise physiologist with Running Strong in Atlanta. If you are performing a lot of strength work and want to progress at those exact-lifts you can change your number of sets, repetitions, and the amount of weight you lift. "I have strength trained every week of every year for years and years. The only thing I have changed up was my sets, repetitions, weights, and rest periods," Perkins says. "As long as you are making some changes, you can make progress." That is true whether you want to put on muscle, burn fat, or strengthen muscle imbalances.
Normally, it takes four to six weeks for your body to get comfy with an exercise, but the exact amount change both from person to person and exercise to exercise, Perkins says. After all, if you are running five miles five times a week, your body will get bored with five mile runs a lot more faster than it would than if you were running five miles only once a week.
No matter your exercise, we have a few workout-plateau signs to consider:

You have not noticed improvements

If you don't see any improvement from week to week,your runs are not getting faster or longer and you are not receive any stronger in the gym ,in this case you need to switch up what you are doing. "While people still need to be following a plan to measure their progress, I tell them basically mix it up as much as possible," says Perkins. Perform strength training some days, cardio other days, and throw a class or two in there occasionally.

You are not sore after your training.

This is another sign that your training is not forcing your body to adapt any more than it already has, says Perkins.

You feel always sore.

It is possible that your routine is so repetitive that your body does not have the chance to properly rebuild itself after each exercise. Again, you need to change your training.

You are bored.

Maybe the biggest sign that your body is bored with your exercise is well, boredom. "If you are doing a exercise for several weeks, you are loving it, and suddenly you are not in the mood to do it any more, it's your body saying, 'we are sick of this,'" Perkins says. And what's the point of doing an exercise you are just not into? "Let's keep it fun. If you are not having fun, you must give yourself the freedom to do something different," Hamilton says.
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