四个迹象表明目前的锻炼对你来说太简单了

4 Signs Your Workout Is Too Easy for You

四个迹象表明目前的锻炼对你来说太简单了

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.

这一段时间，你一直都是健身房的常客。刚开始，每一项锻炼都是一个巨大的挑战。但这些天，你在跑步机上连续跑步几个小时甚至都不会出汗。为什么呢？这就叫做适应。既然你的身体已经适应了你的锻炼过程，有可能你所做的出汗运动对你来说就有点太简单了。你知道这是什么意思——你需要更加努力锻炼，才能有健身成效（但这是件好事）。这篇文章指出四条迹象，可以确定你需要调整日常的锻炼计划了。

You do multiple workouts a day

每天你都进行多次锻炼

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，举重，再去参加“热瑜伽”锻炼，那么你可能要重新估算你投入到每一项锻炼中的努力程度了。另外，每天多次进行出汗运动，而不恰当修复，可能会有损伤的危险。

You always work out at the same intensity level

你的锻炼总是在相同的强度下

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.

因为你的身体在不断的适应你的日常运动，所以如果你不断的重复同一件事情就不会太具有挑战性。尝试去做无氧运动或者是消耗最大体能的运动。能够让你感到无氧或体能极限的运动不会持续很久，但是你会疲劳的更快，因为你的心血管系统不能向你的肌肉供应足够的氧气以创造你所需要的能量。

Your environment has become a distraction

你周围的环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.

如果你在挑选音乐播放表上或寻找出汗自拍的完美角度上花的时间超过了使心跳加速的时间，你就必须要有所付出了。当然改变音乐播放表使其更符合你的心情是无可厚非之事，但如果你更加关注卡戴珊姐妹消息的话，你就需要尽快改变注意力了。

You no longer feel accomplished after working out

锻炼结束后你再也感觉不到成就感了

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.

不管你的训练方式如何，不管是因为你在上瑜伽课时能够保持好每一个姿势还是因为你终于能够举起40磅杠铃的原因，结束锻炼后，你都应该有种成就感。当成就感消失时，你就应该更加努力的锻炼。