Why does the more you practice, the less effective it becomes? 2 scientific strategies to help you break through the ceiling of fitness

Fitness bottleneck period? Perhaps your body is secretly; Lazy ";

Although Lei can't go to the gym to clock in every week and his diet is strictly controlled, the weight scale and mirror just don't give face? This kind of experience, which becomes increasingly ineffective with practice, is like a game card that drives people crazy. Don't rush to doubt life, this is actually the body activating its self-protection mechanism - today we will use human movement science to break down two golden rules for breaking the deadlock.

1. The body is more than you imagine; Cunning ";

1. Adaptive resistance is the culprit. After repeating the same training movements for three consecutive months, muscle fibers will produce a memory effect, and the amount of calories burned will be reduced by 20% -30% compared to the initial stage. Just like always walking the same path will become more and more effortless, the body is also quietly reducing energy consumption.

2. Hormonal levels play a hidden role. Long term high-intensity training can lead to sustained high levels of cortisol, a stress hormone that breaks down muscle protein. Studies have shown that the muscle synthesis rate of overtraining individuals is 17% lower than that of moderate training individuals.

2. The way to break the balance

1. Nonlinear periodic training method: Do not divide the training plan into weeks, but instead use 3-4 days as a cycle. For example, explosive strength training (short distance running/box jumping) on Monday, muscle endurance training (small weight multiple times) on Wednesday, and functional training (battle rope/kettlebell) on Friday. This irregular stimulus can deceive the body's adaptation mechanism.

2. Metabolic stress regulation technique: Immediately perform 5 minutes of low-intensity aerobic exercise (treadmill slope 12 speed 4) after strength training, which can increase growth hormone secretion by 3 times. Remember to control the total duration, otherwise it may backfire and trigger an increase in cortisol. Breaking through the platform period is like playing a Rubik's Cube, not relying on brute force but finding the right turning point. Next time when the fitness effect stagnates, why not disrupt and reorganize the training plan to give the body a surprise; Surprise;.