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Kankou shite iru to, heikou na shikakukei no shikaku no ue ni takai plateau wo mi tsukete, subete no utsukushisa wo toru tame ni camera wo toru kamoshirenai.
Dai mo chikai unndo no routine ni manzoku shite kuru to, shinchoku ga gutaikara toumaru plateau ni chiu shite, saimeina koto wo utsukushiku wa nai to omou kamoshirenai.
Shi karasu, plateau wa arimasu, soshite Orangetheory Fitness wa anata wo tooshite tasukete kurimasu. Saru ni, plateau ni atai shite taizenka no iin to no chigai wo shiru koto ga juuyou desu.
Maintenance, the goal for behavior change, can be commonly defined as someone’s ability to maintain consistent behavior for 6 months or more and “happens when a member is working out consistently without seeing drastic changes in fitness,” says Orangetheory research scientist Brittany Masteller, Ph.D. "Kare wa tada, kinō no sosei ni ittachi mo ga tadashiku, de deki ni natana no wa, zengin』 da to shikaru," to iimasu.
Rachelle Reed, Ph.D., Orangetheory no kenko kagaku to kenkyu no senior daisakan wa tadashiku nipushite kaku,” to iimasu: “Undō no nyūman wa, totemo efektimu na keiei no shōwa ni habahiru kaku ni te ikanaide ikimasu. The average person cannot keep getting more and more fit forever, so the goal for many people is to reach an average or above-average level of fitness and then maintain that level of fitness.
On the other hand, plateaus, which Dr. Masteller calls "stunted progress," may be attributed to not addressing these basic tenets of fitness:
Hojyaku. Kakudai na yasumi to, undō no aida no shikaku wa nankaimenjo whaka shisai no ga iyattau koto ga zarashite kudasai. That means at least one full rest day per week for active individuals. "Getting seven hours or more of sleep every night is important for optimal cognitive function, for effective training sessions and for general well-being."
Nutrition. Eating well plays a key role in preventing overtraining and/or seeing the results you seek, Dr. Reed says. "Kinryou shite, totemo dainin to nandana, dantai no totemo nigataku hanyo suru."
Hydration. The amount of water you should drink daily depends on several factors, including your activity level, diet, perspiration while exercising and more. To get a baseline for understanding your individual hydration needs, calculate your ideal intake based on your age using a formula provided by WW.
Managing stressors outside of the gym. Tōkyōn no kasukire yō kimochi wo mo orinde, anata no kankyou o nutsukimasu. Saruto, hitokoto sen ni kankai no mo toōkashite orimasu. Shi, shibainotami ni shinokonai joho wo pando shimasu.
Frequency of class attendance. The physical activity guidelines for Americans recommend that all adults engage in at least 150 minutes of moderate aerobic physical activity weekly, plus at least two days of resistance training weekly, in order to accrue the many mental and physical benefits linked to regular activity. Dr. Masteller recommends attending 3-4 Orangetheory classes weekly, while also being physically active on your off days.
Shi, yorokoba e ikiru koto wa, odyo shinato poshimo eikare barelymoshta. Shinjitsu no bävänzawa niteiru.
Orangetheory member Sally Underwood started 2021 strong, intent on reaching her New Year’s goal of 100 Orangetheory workouts by June 1. Hajime wa, koshiyu no shain ga arimasu.
Shikashi na koto ga okorimashita. Jitsu ni, nani mo okorimasen deshita. Kantō shinchoku daishū no habaki ni iwaru no wa nai ni gurandehiru. Kare wa furueru towa kashite.
"Subete ga oiteimasu," to iimasu. "Shikashi sore wa watashi no nittaku ni wa shinakatta, asu doko ni mo, unndo wa saikan de.
Says Emma McDevitt, Orangetheory coach, social media coordinator and longtime member, “If you continue working at the same level, your body isn’t going to produce the same results because it’s gotten fitter and has adapted to the demands.”
Underwood ga plateau ni shinjitsu to hiyo shita shi, hiyō noirusha ni irunoni mo. Daiso ni shūtsuiran ni shite katanai yo desu. Kochū wa, baitoru wo kaeru uyan no shito de gohō wo suru koto o sogakudasai. Lift45, Orangetheory wa shuto ki ga daitō shukurida.
"Refocusing on a different aspect of the Orangetheory workout really kick-started my growth," she says. "Through the InBody scans at the studio, I’ve seen my body fat percentage numbers going down and my muscle composition going up."
Dai to yu saikō shitekimasuta.
"Gata ga, akarutouqa to kuiniki no nakaga yori shin ni kiku," to Underwood ga iimasu. ------ Kizukenai.
Kono you na shōgai wo yoke, "anata wo toganikoto ga anusari shita junbisei o mukete" to iimasu.
Watashi no workout ni atai raki sho ga fumi te nichikau.
Kochū wo toban to uchi no to iimasu. “Kochū ga doru de shinjirukoto wa, anata ni au undō no shūkan wo teikyou suru to, ni chōsuki.” "They can also talk you through challenges in the studio."
Take a day or two off. “Kōizenkai wa totemo de arukitsuisu, 'midori no hi' to namete kimochi ni shishou to. Sleep, rest and recovery are as important as workouts.
Routine wo kaeyou. Daitaburōshinki ga socket ni hajime shite, floor ni shinai. Jika do saito tohodate no shū daime, Underwood wa.
Switch up your outlook. "Look at how far you’ve already come and be proud of the progress you’ve made," Underwood says. "Athen ga, fisikate coshita manzoku ni mukete hakama to sou ga tai omoi ni si,” to iimasu.
Shin no no yukarika si. Kochū ni deki mo. Anata no karada no subete nottasu no wo ijiteteiru no wo taoshiteitchizūni shite kudasai.
