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:

Any type of exercise said to diminish health risks
Columbus Dispatch
Moderate exercise — in increments as short as 20 minutes — can decrease long-term health risks, according to a University of Florida study. Wash those dishes. Dust that table. Make the bed. Get up and change the TV channel without using the remote.

and more »


myfox8.com

Every Little Bit Counts: Beginning an exercise program
myfox8.com
Regular exercise can not only set you on the path to weight loss and getting into better physical shape, but it has also been proven to help decrease the risk of chronic disease and early mortality. However, for those who want to begin a new exercise ...



NorthJersey.com

Exercise can be cure-all for everyday aches and pains
NorthJersey.com
Jim Miastkowski, fitness manager at HackensackUMC Fitness & Wellness Powered by the Giants coaches Alice Candaras, of Fair Lawn, on the use of the TRX equipment as she does a series of squat exercises. Squats can help build strength and flexibility in ...



Bleacher Report

Tim Tebow Performs Interesting Leg Exercise Before Training Camp
Bleacher Report
For "Leg Day," Tebow went away from the usual workouts and performed an interesting exercise at the Performance Enhancement Professionals center in Arizona. While it certainly wouldn't be a walk in the park, the machine he is using looks like it could ...

and more »


MLive.com

Public safety training exercise at Mona Lake to include sunken aircraft
MLive.com
MUSKEGON, MI -- A large-scale training exercise involving part of an aircraft and public safety officials is slated for Friday, July 31, at the Mona Lake Boat Club boat ramp. According to a press release, the Muskegon County Sheriff's Office, Norton ...

and more »


Gallup.com

So Far in 2015, More Americans Exercising Frequently
Gallup.com
WASHINGTON, D.C. -- More Americans are exercising consistently each week, with 55.5% indicating frequent exercise in June 2015, more than in any month since Gallup and Healthways began tracking this metric in January 2008. In every month this year, ...

and more »


Esquire.com (blog)

Scientists Just Created a Compound That Mimics Exercise
Esquire.com (blog)
According to Avi Tavassoli, a professor of chemical biology, and Felino Cagampang, an associate professor in integrative physiology, it's possible to synthesize a molecule that mimics exercise. The key, The Washington Post reports, is to trick cells ...
An Exercise Pill May Soon Exist for Gym-HatersShape Magazine

all 3 news articles »


Today.com

No training wheels needed! Stationary cycling dominates as new exercise trend
Today.com
For many, riding a bike serves as the first introduction to exercise. Children spend entire summers racing their bikes from dawn to dusk throughout their neighborhoods. As we become adults, biking starts to feel more like work and less like fun. While ...

and more »


Fort Bragg site of joint NC-SC National Guard exercise this weekend
Fayetteville Observer
The annual joint exercise with National Guard units from across the Carolinas will be held at Fort Bragg this year. The training will be most visible on Saturday, with approximately 900 troops participating along with dozens of helicopters, transport ...



Simple Tips for Americans: Eat Less. Exercise More.
New York Times
“America Starts to Push Away From the Plate” (“Scaling Back” series, front page, July 26) accurately reports some good news, but doesn't mention that Americans are also exercising less. Between 1988 and 2006, the percentage of Americans saying they ...


Google News


Advertisement



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

Copyright 2006 Luminati Inc. All rights reserved.