Because working out takes a lot of time and effort, it’s no brainer that you’d like to see results. After all, the goal is to be at your optimal body weight, right? Well, if your workouts are not giving you results, chances are, you might not be challenging yourself enough.
The following are five signs that your workouts are too easy.
It is ideal to do eight reps of difficult exercises compared to 20 reps of easy ones. When it comes to high reps, they don’t create muscular endurance, but they do increase muscle mass.
Try doing challenging workouts once you’ve performed 15 reps with ease. If you’re able to tackle 30 squats, progress to split squats. And if you’re not having trouble with push-ups anymore, begin with bomber push ups.
You won’t see much progress if you’ve been doing the same routine for the last six months. The best way to see continuous results is by adapting to new challenges. Because your body is used to the exercise routine, it burns fewer calories.
Change your routine after five weeks. For example, if you’ve been walking on the treadmill for 20 minutes every day, consider jogging for 30 minutes. Continue the progress by exposing your body to different challenges.
Think about it; when was the last time you felt sore? If you don’t remember, it is time to do challenging workouts.
Keep in mind that it’s still rewarding to workout without feeling sore, but you should occasionally do intense ones to push your body.
When you’re putting an effort during a workout, you’ll know by checking your heart rate. Strenuous exercises like cardio will raise it pretty high while strength training will be a slight change.
One of the best indicators that we’re putting effort is by checking your heart rate. This mostly pertains to cardio exercises because strength training will only raise it by a bit.
Study shows that people tend to overestimate their heart rate. To prevent yourself from doing that, use a heart rate monitor while you’re working out. Also, it’s worth noting that increased heart rate is linked to lowering your risk of diabetes, cardiovascular disease, and Parkinson’s disease.
Do you happen to use your phone after sets? How about the duration of your conversation with your workout buddy? When you’re distracted, it’s impossible to put any effort into working out.
When you rest, try 1-2 minutes when you’re focusing on upper body workouts and rest for about 3 minutes when it is leg day.