That is true. In my experience, it usually takes 2 weeks if you start from a no exercise lifestyle and 1 if you are already active. The easy way to stop this from happening is to shuffle your workout cards. What does that mean?
It means to either change the conditions of your current workout or have a separate different workout you can alternate with.
For example, bench press. I alternate between regular bench, close grip, incline and dumbbell variants every now and then. It's the same, but different enough to the point my body continually adapts and doesn't get used to it. I also will have set and rep variations.
For running, I would suggest walking some days and doing short distance sprints other days. If you don't want that, try running up hills or stairs every now and then.
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Running, jumping they're all very bad for your back ( so is tennis, by the way ): herniated discs are a real risk. Swimming is much 'softer' on your body. And you'll get toned too.
Depending on the person and frequency of exercising, it can take 2 weeks to a month to get used to it. You should only increase the distance if you want to build more resistance, otherwise it's kind of useless. Your muscles will not shrink if you just run the same distance every day for years, but they will not grow either. So it depends on what you want to achieve. If you want to lose weight, I suggest you increase the distance.
Try to switch it up sometimes. That's what I had to do. I was jogging and jogging but I didn't get the results I wanted so I tried a different exercise, however, I continued to jog from time to time.
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What's your goal QA? Are you trying to get into better cardio shape? Work on your flexibility? Get a more smoking hot body? What your goal is should determine what your exercise plan is.
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