Plateau. That dreaded word that you do not want to hear, let alone experience. Especially if you have been diligently exercising in an attempt to get fit or lose weight. We have all experienced a plateau at some time: all of a sudden you stop losing weight or you just can't seem to run any faster.
When you hit a plateau, don't panic. It doesn't necessarily mean you need to work harder or spend more days at the gym. Here are five ideas that may help you break through in record time.
Take an Active Rest If you have hit a plateau, it may be time for an active rest.
Take a week off from structured exercise, and instead take leisurely walks, play ball with the kids, or take a yoga class. Active rest rejuvenates the mind and the body and allows for overworked muscles to rest and rebuild.
You will return to exercise stronger and ready for new challenges. Time to Eat As you increase your fitness level, your body's metabolism may increase. So will your calorie needs. If you hit a plateau, evaluate how much you are eating.
You may need to eat more than you have in the past for your body to continue to increase its fitness level. If you find you are often hungry, this is a clear sign you need to eat more to sustain your
exercise program.
Mix it Up If you do not vary your workout routine your body will eventually run on cruise control, and you will experience a plateau. Try new cardiovascular activities, or use free weights if you always use machines for strength training. Changes in your routine will surprise the body and force it to adapt, bringing you to new levels of fitness.
Different Day, Different Intensity Varying your activities, or cross-training, is important to avoid or break through a plateau. While cross-training the type of activity is often recommended, it is also important to cross-train the intensity of your workouts.
Specify different days of the week as low, moderate or high-intensity days. Try
interval training. Work at a low intensity for a couple of minutes then increase to a high intensity for a couple of minutes. Repeat. If you use a heart rate monitor, be sure your average heart rate for your
exercise sessions vary from day to day.
Sleep It Off Be sure to get enough sleep.
Getting the right amount of sleep for your body will allow time for your muscles to recover from exercise. This will ensure that you can come to your next
exercise session with enough energy, and at full strength to take on a challenging workout.
If you are still frustrated, find inspiration in the story of Chris Witty, winner of the Gold Medal in 1000 meter speed skating in the 1998 Winter Olympics. A month before she was to compete in the Olympics, she was diagnosed with mononucleosis. Of course she had to cut back on training, at the time that she should have been preparing to peak for competition.
Not only did she win the Gold Medal, which nobody expected, but she broke the world record. Imagine what a little rest might do for your workouts.
If you find you still can't break through that plateau, then make the decision to ride it out. Sometimes a plateau is necessary to allow the body to catch up with a new body weight or fitness level.
Rest assured your body knows what is best and will break through the plateau at the right time! Best Fat Burning Exercises and Interval Training
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This post was contributed from Health and Fitness Buzz!
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Comments (4)
implying that the body runs on cruise control is pure ignorance rooted in reading the back of too many GNC products while smoking crack cut with whey powder. Randomized exercise regimens works to build better muscle abilities in the neurophysiological arena but that's independent of strength training. Exercise is exercise, ask Lance Armstrong.
How do I know?
Just trust me. It's sort of a mild specialty in my education.
Overall it's a nice article though. Lots of good points, just maybe should look into actual specialists rather than "experts" for background lol
This was helpful to read. I never knew how to get around that.
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