四個跡象表明目前的鍛鍊對你來說太簡單了
4 Signs Your Workout Is Too Easy for You
四個跡象表明目前的鍛鍊對你來說太簡單了You've been a regular at the gym for some time now. At first each workout presented a huge challenge. These days, though, you can climb for hours on the stairmaster without even breaking a sweat. What gives? It's called adaptation. And now that your body is accustomed to your workout, chances are your sweat sesh is a little too easy for you. You know what that means—you've got to push even harder to make those gains (but that's a good thing). Here, four cues that confirm your exercise routine needs an overhaul.
這一段時間，你一直都是健身房的常客。剛開始，每一項鍛鍊都是一個巨大的挑戰。但這些天，你在跑步機上連續跑步幾個小時甚至都不會出汗。爲什麼呢？這就叫做適應。既然你的身體已經適應了你的鍛鍊過程，有可能你所做的出汗運動對你來說就有點太簡單了。你知道這是什麼意思——你需要更加努力鍛鍊，纔能有健身成效（但這是件好事）。這篇文章指出四條跡象，可以確定你需要調整日常的鍛鍊計劃了。You do multiple workouts a day
每天你都進行多次鍛鍊
If you have the energy to run 10 miles, hit the weights, and then attend Bikram yoga, you might want to re-evaluate the effort and exertion levels you're putting into each workout. Plus, multiple daily sweat sessions without proper recovery can put you at risk for injury.
如果你有能量跑10英里，舉重，再去參加“熱瑜伽”鍛鍊，那麼你可能要重新估算你投入到每一項鍛鍊中的努力程度了。另外，每天多次進行出汗運動，而不恰當修復，可能會有損傷的危險。You always work out at the same intensity level
你的鍛鍊總是在相同的強度下Because your body is constantly adapting to your routine, it won’t be challenged enough if you do the same thing over and over (and over) again. This could also explain why you've stopped noticing physical changes. Try venturing into the anaerobic/maximum effort zone. Workouts that can get you there don't last as long, but you fatigue faster because your cardiovascular system can't supply enough oxygen to your muscles to create the energy you need.
因爲你的身體在不斷的適應你的日常運動，所以如果你不斷的重複同一件事情就不會太具有挑戰性。嘗試去做無氧運動或者是消耗最大體能的運動。能夠讓你感到無氧或體能極限的運動不會持續很久，但是你會疲勞的更快，因爲你的心血管系統不能向你的肌肉供應足夠的氧氣以創造你所需要的能量。
Your environment has become a distraction
你周圍的環境分散了你的注意力If you spend more time selecting a playlist, or find the perfect angle for that sweaty selfie, than getting your heart rate up, something's got to give. Now there’s nothing wrong with changing the playlist to suit your mood, but if you’re more focused on Keeping Up With the Kardashians, it's time to refocus ASAP.
如果你在挑選音樂播放表上或尋找出汗自拍的完美角度上花的時間超過了使心跳加速的時間，你就必須要有所付出了。當然改變音樂播放表使其更符合你的心情是無可厚非之事，但如果你更加關注卡戴珊姐妹消息的話，你就需要儘快改變注意力了。You no longer feel accomplished after working out
鍛鍊結束後你再也感覺不到成就感了No matter the style of training, when you call time on your session, you should feel a sense of accomplishment, whether it's because you were able to hold every pose in yoga class or because you finally bench-pressed 40 pounds. When that feeling disappears, try pushing harder.
不管你的訓練方式如何，不管是因爲你在上瑜伽課時能夠保持好每一個姿勢還是因爲你終於能夠舉起40磅槓鈴的原因，結束鍛鍊後，你都應該有種成就感。當成就感消失時，你就應該更加努力的鍛鍊。
