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.

---

Interval Training

Are you in an exercise rut? Do you want to... Read More

Pilates: A Challenging and Motivating Exercise Regimen

Pilates is named after its creator Joseph Pilates. It is... Read More

Avoid These Top 5 Workout Myths

Do you know the health and fitness industry is plagued... Read More

Get Fit From Home!

Using Things Around The House Don't feel that just because... Read More

2-Minute Fitness

Why would I want to write about yet another fitness... Read More

Yoga

Yoga traditionally conjures up images of long hair, loin cloths... Read More

Six Simple Strategies to Turn Your Walks into Workouts

If You are already fitness walking several times a week... Read More

Weight Loss & Low Body Fat ? High Calorie Burning Techniques During Workouts!

My name is Greg Ryan. I am a fitness expert,... Read More

Planning An Exercise Program

When designing an aerobic or strength training exercise program, fitness... Read More

Banish Your Lower Back Pain Permanently Without Drugs or Surgery

It is estimated that about 80 percent of the population... Read More

7 Reasons To Start Up With an Exercise Program

Most of us need to follow an exercise program. This... Read More

Warming Up Properly

In our 'Stretching' article series , we discussed why it's... Read More

Lance Armstrong?s Training Tactics ? The Tortoise or the Hare?

I have been counseling people on weight loss, exercise efficiency... Read More

The Amazing Health Benefits of Walking for Exercise

Walking for exercise is a purposeful, brisk walk specifically designed... Read More

Rotator Cuff: Exercises and Strategies to Prevent Injury

Have you ever experienced a dull ache or sharp pain... Read More

Why Do My Feet Hurt So Much When I Run?

If you are a seasoned runner you know the importance... Read More

Top 10 Exercise Mistakes and How To Fix Them

This is a list of ten common mistakes made during... Read More

The Importance of Stretching Exercises

Muscles and connective tissues shorten over time and that results... Read More

Monitor Your Body Fat Levels For Results

A very important aspect in really finding out if you're... Read More

Core Strength Limits Arm and Leg Power

Core training has become such a hot topic in the... Read More

Arthritis Exercise ? One Way to Relieve Pain & Stiffness in Your Joints (part 3)

There are three main types of exercises to include in... Read More

The Cool Down - Recover Faster & Avoid Injury!

Many people dismiss the cool down as a waste of... Read More

Lance Armstrongs Training Tactics: #1 Rule - Greatness Needs NO Explanation!

Great endurance racers will tell you "Leave your egos at... Read More

Tai Chi, NOT Chai Tea!

Those of you that have either completed a one-on-one program,... Read More

Thirty Minutes of Exercise a Day Keeps the Doctor Away

"Exercise is good for you!" If you had a dollar... Read More

Great Summer Workouts: Just Add Water

With warm weather season now in full gear, exercisers want... Read More

An Introduction to Tennis

Is tennis good for you?Absolutely - tennis is a gentle... Read More

A Fitness Mothers Time

So you've been a mother for a while. Good for... Read More

Exercising - Ways of staying motivated!

The number one reason people say they do not exercise... Read More

Easy and Effective Home Workouts

Many people think that creating a home workout gym is... Read More

Exercising for life ? The magic is in the synergy!

Synergy: the working together of two or more things, people,... Read More

The Right Exercise Intensity

We've all heard the exercise guidelines that recommend we participate... Read More

What the Philosophy of Tai Chi Can Do For You

Taoist PhilosophyTo understand the purpose of the form it is... Read More