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So this is part 3 of why you may be exercising 4 times a week, spending $900 per month on healthy food and still not seeing results in terms of body composition or strength gains after nearly 1 year.
🎈Part 1 - Doing half reps or/and with improper form
🎈 Part 2 - Over eating "healthy" food. Too much of anything results in calories surplus!
More is not better when it comes to exercise. I know some people will think, why not just increase the frequency or weights by 10kg each time so you get results faster in 1 month than half a year. 🤣
Unfortunately our bodies don't work that way. Your joints and tendons need time to strengthen as well.
And this is true when it comes to running as well. A newbie physiotherapist told me that we have muscle memory.
However when I checked with my 7th physio, muscle memory deteriorates over time.
So you could have run a marathon in your teens but when you suddenly restart at 42km again at the age of 35+ years old, your body just spoil la because of too much, too fast and too soon.
Another example would be:
You ran 2.4km in secondary school and stopped for 10 years.
Suddenly you decided to restart
🎈3km on week 1
🎈5km on week 2
🎈8km on week 3.
End results - shin splints, knee pain, ankle pain then you stopped running for 3+ months. 🙃
And when you do have strains, it takes at least 1+ week to properly recover and this sets back your progress. For my ab strain caused by my first personal trainer, I lost 4kg by laying in bed because I took so much painkillers.
My 7th physio was right to scold me when he saw that I kept getting injured by my 2nd personal trainer. 🥲 He asked me what was the rush and he was right! It was not as if I was going to join competition. And even if I did join competition, the prep work should be planned in advance.
TLDR - Our bodies are not machines. When you over exercise till body parts spoil, you cannot buy new replacement parts immediately. 💁🏻♀️
To progressively overload safely:
For weightlifting - Increase weights by 1-4kg if you can do 3 sets of 10 reps with proper form and technique.
For running, increase overall weekly mileage by 10% if you are just restarting. Do strength training as conditioning as running is essentially single leg hops.
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