Most of the suggestions about exercise are pretty clear— do something—anything—to get moving. Any activity is better than no activity, so simply letting the body move is what's important. And there's a good reason for the simplicity of that message—with one third of Americans not exercising at all, the easier the advice, the better
But for those who follow those suggestions and get regular exercise, things could be a little more difficult to deal with. How far is too far when it comes to pushing your body? Overdoing exercise can lead to injuries, and may end up removing all the benefits physical activity can have.
Our bodies are trained to adapt, so even if you run or bike every day, at a certain point, your body starts to coast. Your muscles don't work as hard, your heart doesn't beat as quickly, and you don't breathe as heavily to pump oxygen to your cells. "When you hit a plateau (稳定状态), it is your body getting used to an activity. You have achieved your body's potential for that activity." says Scott Danberg, Director of Fitness. "If you keep working at the same activity, it's impossible sometimes to keep moving up. It means you are still in great shape, but you have to start changing things to move forward."
So how do you make sure that your exercise continues to work for you? Some fitness trainers recommend changing workouts every four to six weeks to strengthen the body. Others say that the best test is whether your workout challenges you—if you're breathing hard and feel tired after exercising, then you're harvesting the benefits of that workout, whatever it might be.
And how do you know if you're pushing too hard? While putting some stress on the body is required to improve fitness, Barbara Bushman, a professor at Missouri State University, says exercise overload can cause injury. "Typically for beginners, gradual increases in duration (期间) are recommended until the person is comfortable with longer exercise duration. Then the duration might be cut back a bit but the stress increased. The idea is not to increase all areas at once," she says.
Figuring out when to push and when to pull back isn't an exact science. Genes, for example, influence metabolic rates(代谢速率)and body types, both of which contribute to fitness. One of the best ways to find the most effective exercise plan for you—suited to your body type and your fitness goals—is to regularly step back. A doctor or trainer can help, or you can try the assessments (评估)from the American College of Sports Medicine (ACSM). A good check-in should include your heart rate and body composition. Tracking these measures while you exercise will not only tell you how far you have progressed, but let you know if you've either hit a plateau or are overdoing the workouts.
(4) Which of the following seems to be an effective way to judge the proper time to push?