or the number of repetitions of the exercise, means you may need an increase in intensity. For strength goals, this means keeping the reps on the lower side (one to five) and gradually gaining weight every two weeks.
it may indicate that you have finished a demanding workout that has nevertheless resulted in improvement and progress. The most common signs, for example, are pain when climbing stairs or bending over, moving the arms or shoulders, which occurs in the first 24-48 hours after a workout. Also known as delayed onset muscle soreness (DOMS), some achiness indicates that you have worked hard enough to damage your muscle fibers, which will lead them to recover and grow back stronger when supported by proper nutrition. Feel no more pain or fatigue after physical activity, according to experts, indicates that it is necessary to gradually increase the volume of training or change the types of movements. This could mean going from two workouts a week to three, incorporating sets of dips or eccentrics in the case of weight lifting, or adding an extra set or two of sprints when the goal of running is speed.
to evaluate the RPE, where nine corresponds to a "very light" exercise, 13 is "a little" difficult "and 17 is" very difficult ". Monitoring the RPE will allow you to evaluate how the body is responding to the" intensity of the " in time.that the type of training must be varied because we have been working in the same way for too long. New goals and new programs need to be set. Whether you want to gain strength, lose weight or gain muscle, checking your goals will help you decide how best to achieve them. Changing the variables of the training sessions: intensity, frequency, load, will allow you to make progress.
- We also consume calories, and it is normal for the body to want nourishment and hydration after a workout. Not feeling dehydrated or hungry can show you aren't training us hard enough. All the fluid lost through sweating and breathing will cause a strong need to drink and hydrate and replenish those fluids after your workout. When you train hard enough, you will also burn up a lot of calories. Hence, your body will feel the need to replenish. those calories to balance all the lost energy. After a strenuous exercise, the body will need to recover: protein sources help in muscle repair.
