In most cases, altitude sickness is just a disguised exercise discipline problem. Before you think your exercise has reached a steady state, please consider the following points:
1. Your nutritional status. If you want to increase your strength, you must consume enough calories to promote muscle growth, and you need to reschedule your meal time.
2. The way you exercise. If you have an exercise plan for several weeks or months, you will often not work as hard as you started at the end of the plan.
3. Your sleep status. Lack of sleep will lead to stress, lack of sleep will lead to insufficient muscle recovery, and will also lead to altitude sickness in advance.
Many times we will be trapped by altitude sickness and need to make some adjustments to start over. When should the situation change? Now let's clarify.
Why do we have altitude sickness?
Your progress will slow down. If you have been training for several months, you may need to lower your exercise expectations. If your progress stops completely, you are actually going backwards.
When I started doing push-ups, I could do five at a time. Now I won't feel tired if I sit for 50. It is the body that constantly adapts to and learns the actions we did before, and the road of resistance is getting smaller and smaller.
Is altitude sickness normal?
Everyone will experience altitude sickness during exercise. In order to successfully complete the task at hand, we need to work hard to overcome the trough until we can move on. You can look at this photo:
When you start a new thing for 1, you will make rapid progress, all the achievements will be easy, and you will see great changes. But after a few months, your efforts will become less and less effective and your progress will slow down.
1. In the first few weeks of losing weight, you will find that your clothes will become looser and looser. In a few weeks, your progress will not be so fast.
2. When you get into the habit of running, you will be out of breath after running for the first few times, and this situation will be rare after a few months. You can run for several kilometers without panting.
In the first few months of weightlifting, you may feel a rapid increase in strength, but after only two weeks, you will find that it is nothing special with doing push-ups.
When we enter altitude sickness, it seems that our efforts are not rewarded and we easily give up. So how can we maintain positive energy and continue to work hard? You can start with a small victory and have some fun for yourself. Let's talk about this in detail.
What should I do when I get altitude sickness?
In order to cheer us up from altitude sickness, we need to find a way to win small victories every day. The longer the training time, the more prone to altitude sickness with the improvement of training level. Then you should have a way to hone small victories and cheer for yourself through every small victory. You can hone your small victory by the following methods to prove that you can make progress in a depressed state.
1. Track the amount of exercise in each group.
Compared with yesterday, this proves that my sports ability is improving.
If you can only do three groups 150 kg of exercise on my bench press, but you can't do it for several weeks 155 kg, you can try to do four groups 150 kg of exercise. Go to Group 3 in a few weeks, and then try155kg.
Another indicator is that if you can stay between the two groups for 60 seconds, you can upgrade to waiting for 90 seconds.
2. Collect subtle victories.
Take the practice of handstand as an example. If the handstand can't keep balance, you can try to change the flexibility of your wrist and stick it on the wall for as long as possible. Tighten the core strength and practice kicking. Even if you couldn't keep your balance before. But you can try to keep your balance for more than 10 seconds.
/kloc-the balance of 0/0 second can be increased to 60 seconds after winning, so that you can win a small game until you can completely leave the wall and insist on more balance time.
3. Track indicators beyond your goals.
Don't set your goals in front of you. You can also look for other indicators besides your goals to keep yourself motivated. For example:
You can take photos every two weeks to see what changes you have, and your clothes are not looser than before.
You can also measure your waistline to see if there is any change.
You can also measure your body fat rate to see if your body fat rate has dropped.
Five exercise skills to overcome altitude sickness
The above is just the beginning, and the next is the key content.
First, you can choose the method of repeated exercise.
Our bodies are eager for efficiency and want to be as lazy as possible, but in normal exercise, we can introduce the method of repetitive exercise.
If you want to do exactly the same thing over and over again, your body will become more efficient and your body will learn to adapt. After doing the same thing, you will consume less calories than before. For example. If you want to do a good squat, you can repeat it every day, and then you will squat more frequently. The body will adapt to overcompensation by becoming stronger.
Second, adjust your diet.
The body can become very efficient through calories. If you have lost a lot of weight, your body will burn fewer calories every day, which means you need to adjust your calorie intake.
So we can start with the calories we consume. It can adjust nutrition, increase the intake of protein, and adjust the ratio of carbohydrate to fat.
Third, rest.
There is no overtraining when there is rest. If you don't recover enough, it will bring more pressure to your body and make you fall into altitude sickness earlier. If you have altitude sickness.
Rest is an important part of a healthy life. If you have fallen into a plateau state, you can consider taking a week off, focusing on sleep and refreshing yourself.
Fourth, adjust the goal.
If you only focus on losing weight, you may feel that you have stopped. You can divert your attention, learn new skills, take a break to lose weight, and focus on the process of eating better and becoming stronger.
Fifth, admit your bad state now.
Altitude sickness may last for several weeks. This will make many people unhappy, so don't give up at this time, but admit this state. When you feel good, try harder. In the process of exercise, the main factor that can predict success is perseverance.
The last thing to say.
Remember, looking for any signs of progress in any way can make the future predictable. If you are trapped in altitude sickness during exercise, you can consider the above. The most terrible thing is that you can't see any effect if you work hard, and it really doesn't work if you don't work hard. Anything you do may have altitude sickness. I hope the content of this article can also help you extend to other areas of your life. Thanks for watching.