It doesn’t matter if you train just once a week, a few days a week, or every day - so many things can affect your gains either at the gym, in the pool, or on the road. One of the most important factors is being consistent and your timing. You have to have a plan and stick to a routine to see real results. Just as important as that routine is, you have to be willing to mix it up. Be open to modify or you won’t challenge your muscles enough.
Out of the gate - be consistent and track your progress. This is the best way to gauge where you stand today and where you need to improve down the line. The longer you do a single exercise or run/ride a route, your muscles become used to it. That is where you stop seeing gains and can start to become mentally bored.
Experts believe changing your workout routine every six to eight weeks is one way to avoid plateauing and complacency. But it’s not about dates on a calendar or simply the number of times you take a route. Your body and your mind will tell you it’s time to switch things up and challenge yourself in different ways.
The following are a few ways to tell you need to move on and switch it up a bit!
Your workout is suddenly “easy”
When you started out, man some of those days were rough. You feel it, in the first set and the last. You may have even struggled to finish the day. But the following workouts got easier and easier until… it was no big deal - maybe too easy. Remember, during a workout you need to feel challenged to see changes and experience gains. If in the gym, you are aiming for 8-12 reps and then you can do 15+ on a second or third set, your muscles have adapted and it’s time to increase your weight. If you're out on a route, maybe choose a different path.
Your heart rate is low
On a personal note - I love my heart rate monitor. It is an amazing tool to see if your body has adapted to a routine. If you are regularly monitoring your heart rate like do, but it’s reading relatively low when you should be working hard, most likely you’ve adapted to your routine. To ensure you are getting the most of your workout, aim to keep your HR at 60-80% of your max for most of any cardio or high-intensity training. If it drops below for me on a ride, I look for some hills to challenge me.
You’re not feeling sore like you used to
Hey, if your using CannaTape Sport - that might not be the only reason you’re not as sore as you expected to be. Every time you work out you can expect to feel a small amount of soreness. Even the fittest people will experience exercise-induced inflammation and soreness after a hard workout when they haven’t yet adapted to it. But once that soreness isn’t happening, that’s a good sign you need to increase the weight, repetitions, or distance and speed of your workout.
You’re mentally checked out
Making gains in physical fitness is as much a mental game as it is physical. Boredom, daydreaming or lack of motivation to get out of the house is a huge red flag. Whether you lose that drive to hit the last reps or find you cut your run or ride short, it’s time to switch it up. Complacency is a killer. If you lack motivation to stick to the routine you committed to so many weeks or months ago things likely aren't going to get better.
Hunger
Appetite is a great indicator when your body is burning calories. After a solid workout, your body is craving protein and nutrients to repair and generate new muscle - and that is why we are hungry after a great workout.
Last but not least, you not seeing any changes
The mirror and the stopwatch don’t lie. No matter why you started this journey - to change your physique or drop your times, you should see the physical effects of a workout four to six weeks after hitting it consistently. Your diet plays a big part, but if you are good about that but still aren't seeing the changes you desire, it’s likely time to switch up your routine.
So keep these tips in mind as you start off the New Year... and keep using your CannaTape Sport. Because there is no better time than now to start off a great year.
If you found this newsletter helpful, and think a friend or family member might be suffering from sleep issues, feel free to pass this along to them. CannaTape Sport can help contribute to a great night’s sleep and we think it's worth spreading the news!
