COMFORT ZONE — Muscle Adaptivity

How often you push yourself out of the comfort zone?
In order to progress you constantly need to ask yourself this question. That’s why the key to progress in fitness lays in increasing the level of training and changing the training routine.

Why? Your body adapts to the daily workload and you hit the dreaded weight loss plateau. The magnitude of these adaptions depends on the type, intensity, frequency, and duration of the exercise. That’s why I usually switch exercise every 1–1.5 months. It doesn’t mean that you need to change your routine entirely. You can repeat the same exercise, but maybe instead of 3–4 sets switch to max out on this workout or tweak it.

Photo by Meghan Holmes

Everyone also has a different level of responsiveness of the body to the exercise. Regular exercise will result in neuromuscular, cardiovascular, and respiratory adaptions. This adaption can improve the physical performance of your body.

Week 1: changes mentally and physically. After the 1st week body will be able to produce more energy

Week 2–4: improvements in strength. You might be able to notice weight loss, in case of a caloric deficit.

Week 4+: improvement in physical health, productivity, improved mood.

Week 6+: body adapted and stays in the comfort zone of the workout routine. Time to switch things around!

THE MODE OF EXERCISE:

• Strength training (low reps with high load contractions) will cause muscle adaptions such as increased myofibrillar protein synthesis. As a result muscle size, strength, and power may increase and improve.
• Endurance training (high reps with low load) undertaken the muscular system will undergo specific changes that target aerobic metabolism and improved fatigue resistance.

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