Why is there a sports bottleneck period?
Your body has adapted to this sport.
When you see the title, you will wonder: isn't it a good thing to get used to this sport? Yes, of course it's a good thing. Whether you use interval training, anaerobic exercise or aerobic exercise, your body will gradually get used to this kind of exercise when you repeat the same exercise over and over again. Although you feel tired and sore all over, exercise will also bring you a sense of excitement. But when you continue at the same pace, speed and distance for a period of time, your body has become accustomed to this sport, and you no longer feel so much hardship, so your body no longer feels so much pain after exercise, your calorie burning is no longer progressing, or your physical fitness is no longer improving, so your effect is no longer as good as it was at first.
2. I began to be agitated mentally.
The psychological excitement during exercise often begins to weaken. You will start to get tired of mechanical repetition. A series of psychological changes began to affect the body. "I'm so tired today. Practice tomorrow. " "I like this thing best, just eat it once and exercise more tomorrow." "I have worked hard for so long, so I will reward myself today." Such excuses often appear in a period of exercise. Comfort yourself, the ultimate goal is to let yourself rest at ease. But this is often the beginning of giving up. Rushing for success is also a bottleneck problem. Some children's shoes have been practiced for about 10 days, wondering why fitness has no effect. I just want to say that exercise is a long process. No change can be seen in 2~3 months.
How to break through the bottleneck period of sports?
The most effective way to break through the bottleneck is to let the body feel the pain again and change the behavior pattern of exercise. Only in this way can you resist your boredom with sports: in short, let your body not know how to abuse it next:
Fight boredom 1) Diversified training
After feeling bored, you can modify the training plan appropriately, add some action exercises that have not been used before, or change the actions that have been practiced before. You can also add some novel and interesting movements in training to improve your interest in exercise. At the same time, the number and frequency of training groups should be relatively reduced.
Fighting boredom 2) Regular training
Fixed training time, forming conditioned reflex. In this way, when it's training time, you will have the urge to train and can't help going to the gym. It is recommended to train at four or five in the afternoon at a fixed time.
If there is not enough time in the afternoon, I suggest starting exercise after dinner 1~2 hours. At the same time, keep two days off every week. This will restore the tired muscles. Because muscle fatigue, mental fatigue, easy to produce boredom.
3) Play some music with bright rhythm and big ups and downs during training.
Listening to some fast-paced music during the heavy load and consumption of fitness training can reduce fatigue and improve exercise efficiency. This principle is similar to the rotating class. I am very excited to hear the concert!
Fight boredom 4) Adjust diet and strengthen nutrition.
Exercise must have sufficient nutritional guarantee. If you don't pay attention to diet and nutrition, if you are hungry for a full meal, your physical fitness will decline and your muscles will not grow, which will inevitably lead to boredom. The so-called "dietary nutrition" means paying attention to the intake of foods rich in protein, vitamins and minerals, such as eggs, meat, milk, fish, poultry, fruits and vegetables. And try to make the nutrition balanced to keep energetic.
Overcome boredom and get enough sleep.
Get at least 8 hours of sleep every day. Some friends who work late at night don't have a good rest at night and go to the gym for training the next day. This will only make you feel tired, listless during training and prone to injuries. If you have to work late, I suggest you take a nap every day, which is a kind of "recharge" for your muscles. If you still feel bored after enough sleep, you might as well rest for three or four days before practicing.
6) Look in the mirror and show off your figure.
Look in the mirror during the interval of training and see the changes of your body shape, which will arouse your excitement, thus enhancing your training desire and confidence, and the more you practice, the more energetic you will be. And if friends do sports, they can also increase their interest in fitness. In the process of training, it is also a good way for peers to learn skills from each other, correct movements, compare strength and muscles, thus activating emotions and improving sports interest. Having a comparable object will increase competitiveness and contribute to the further development of sports.
In short, the ultimate theory of these changes is to make the body not know how to abuse it next. Then you can try again.