Bookmark Website  | Free Registration  | The Team
The Lounge  | Champions  | The Wire |  Schedule |  Audio  |  Arcade  |  The Top Ten  |  Historical  |  Email  |  Video

Top 5 Exercise Plateau Breakers


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 cant seem to run any faster. When you hit a plateau, dont panic. It doesnt 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 bodys metabolism may increase and 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 and increase to a high intensity for a couple of minutes, and 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 you are getting 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, and at the time that she should have been preparing to peak for competition. Not only did she win the Gold Medal, which nobody expected, she broke the world record! Imagine what a little rest might do for your workouts!

If you find you still cant 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!

About The Author

Gillian Hood-Gabrielson, MS, ACSM is the president of Flexible Fitness, a nationwide coaching practice offering health and fitness solutions for your busy lifestyle including Fitness Coaching by Phone, Intuitive Eating, and monthly motivational seminars. She can be reached at 866-618-8814 or by email at gillian@flexiblefitnessforyou.com. To receive our free report, I Hate Exercise Too! and our newsletter, please visit www.flexiblefitnessforyou.com.


MORE RESOURCES:

For A Strong Heart In Old Age, The Amount You Exercise Matters
KERA News
“The purpose of this study was to figure out if someone truly has to exercise six to seven times a week to get the benefit of flexibility and stretchability of the heart – that may not be practical for everyone. Maybe exercising four to five times or ...



5 fit students share their health and exercise routines
Daily Californian
Britta is a senior at UC Berkeley studying nutrition, and she loves exercise for many reasons. For her, it's a chance to release stress, catch up with friends and get a little extra vitamin D. Britta's best advice for those looking to get fit is to ...



Exercise Can Make You Happier - Here's How
Business Insider
Exercise is proven to increase feel-good chemicals in the brain, reduce stress hormones, and relieve depression and anxiety according to Happify, a website and app that offers psychology-based games to increase your happiness. And you can achieve ...

and more »


Doctors know best when beginning new exercise
Poughkeepsie Journal
"I really tell all my patients at any age, whether you are a seasoned athlete or even new to exercise, it's really important to see your family doctor first," said Dr. Shantala Sonnad, medical director of Health Quest Urgent Care. "What they can do, it ...



5 RSF group-exercise classes to add to your running training regimen
Daily Californian
Are you signed up to run the Nike Women's Half Marathon on Oct. 19? Do you feel ready to rock the 13.1, or has your training been sidelined after coming back to campus? Either way, we've got your cross training covered! Check out these Recreational ...



WCPO

What are you waiting for? Get out of your exercise slump and back in the gym
WCPO
Exercise 'Number 1' should be relatively easy to complete ... yes, that means you shouldn't run a marathon on your first day back into working out. Just two miles on an elliptical, or a short jog outdoors will get the job done, along with some core ...

and more »


York County seniors learn why exercise matters at 50plus Expo
York Dispatch
Shirley Miller of Hanover, left, and Paul Lilly and his wife, Mary, of Manchester Township practice exercises during a "Movement Matters" workshop at the York County 50-plus Expo at the York Fairgrounds Wednesday. (Bill Kalina ...



Before-School Exercise May Reduce ADHD Symptoms
Medscape
In addition, the subgroup of children with elevated ADHD symptoms who went through the before-school exercise program showed reduced impairment associated with ADHD risk in both their school and home settings. "To our knowledge, this is the first ...



All The Ways Exercise Makes Us Happier (INFOGRAPHIC)
Huffington Post
Sure, exercise is good for your body, but did you ever think about how it could boost your mood? Happify, a website dedicated to helping people build skills for happiness through science-based activities and games, put together an infographic exploring ...



The Atlantic

Preventing Cancer Through Good Food and Exercise
The Atlantic
But as this graph shows, a combination of weight problems, poor diet, and exercise account for another third of all preventable cancers. Being overweight or obese is linked to colorectal, endometrial, gallbladder, kidney, pancreatic, and postmenopausal ...

and more »

Google News


Advertisement



Section Site Map - Submit News - Feedback - Comments - Advertise with Us

Copyright 2006 Luminati Inc. All rights reserved.