It’s easy to read and jump to this quote from Fred DeVito, executive vice president of Exhale Spa: “Yes.”But how often do we refrain from really challenging ourselves during training and wonder why we don’t see the desired results?

“We grow because of a little discomfort,” says Jacques Crockford, a certified nutrition and fitness specialist and content manager for exercise physiology at the American Council on Exercise. “Our comfort zone is like a comfortable and safe bubble. Where there is growth, change and magic, is just opposite this bubble. He’s not in another galaxy-he’s right outside.”

So it’s quite doable. And every time you give a little more, it not only helps you create a new comfort zone, bigger than the previous one, but also adds. According to Crockford, if you give 1% somewhere in every workout, you will soon become 10% better or further, Crockford says.

THINGS TO CONSIDER

THE BODY ASPECT

What is literally necessary to go beyond this is intuitively clear: to complicate the exercise. If you do strength training, do more reps, lift harder, or move slower or faster. You can also hold the movement (for example, at the bottom of the squat) or, if you want the exercise to be static, move (think: pulsation in the lunge).

“It doesn’t have to be a big leap,” Crockford says. “You just want to overload your body a little outside of your comfort zone to get benefits in what you want to improve,” such as strength or muscle mass.

You can make these changes if you train on your own or in fitness classes, regardless of whether the instructor tells you to work harder or not.

THE MENTAL SIDE

According to Crockford, you need to put in 1% more effort if you are new to training. No matter. But tell it to your mind.

“Most of the time we are held back by our brain,” says Crockford. “Well, it’s new, it’s scary, it’s something I can’t do. But your body is capable of anything you want.”

To allow your body to do what it already can, you can use external or internal motivation.

If you are more motivated by the outside, it may be useful to train with a partner who is slightly above your fitness level. However, if you have had negative experiences with other people in the past, this can motivate you, Crockford warns.

Music has also been shown to improve performance by increasing pain tolerance, increasing pleasure, and helping you work faster and more thoroughly. The main thing is to choose the music that suits you.

Other external motivators can be useful rewards, such as a massage or new workout clothes, when you achieve a certain workout goal, for example, perform 5 real push-ups or set a new record in time.

If you are inherently more motivated, think about why you are doing what you are doing and dig deeper, because the answer is not to fit a certain size of trousers or look “better”.”

“Really understanding this may be what you need at a critical moment when you decide, ‘I don’t want this, but I can and will do it,'” Crockford says.

For example, you may want to be healthier and longer for your children, return to a life in which they felt happier, or gain self-confidence. Or maybe you’re training for someone who can’t, and it’s a reminder that you have a body and that you’re healthy and can do things that other people can’t.

Find out why, and if you find your comfort zone getting too cozy, use it to push yourself.

THE CHARACTERS IS NOT ITSELF NEED TO PRESS

Discomfort occurs when you move to the next level of training. But if you feel pain, it’s better to stay in your comfort zone. It can be difficult to understand the difference.

The discomfort is, “It’s new and a little unpleasant, but I can still breathe here,” Crockford says. She adds that you often get emotional signals that you are on the edge of your comfort zone. Any hint of fear or uncertainty indicates whether you will be able to accept this challenge and stay there for a while.

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