How To Overcome Workout Plateaus

Humans are habitual. They strive on routine and rituals. While it's true that routine can provide a sense of ease and security, I think we'd all agree that the same old, same old can also turn to boredom. And when it comes to working out, routine can be downright toxic.

New exercisers often see quick fitness results such as weight loss and increased muscle strength while engaging in the same workout day after day. However, after several weeks following their fitness routines and they often become frustrated as the gains begin to dwindle. Eventually dieters scales become frozen on the same number or weight lifters are stuck at the same weight size. They hit a plateau.

A plateau typically is the direct consequence of a fitness rut ? when an exerciser performs the same workout over and over. The human body is very efficient and quickly adapts to work. Once the body practices the same activity repeatedly, it grows more proficient at performing those moves. So that means it requires less energy and therefore also burns less calories.

Instead of celebrating their body's improved fitness capabilities, exercisers often abandon their workouts. And who can blame them? After all, they no longer are seeing the results they desire and become increasingly bored with their workouts. Plus, hitting a plateau not only can halt fitness gains, but it can even reverse previous successes. But, with just a few simple steps exercisers can easily break-through that brick wall and continue to reap all the rewards of regular physical activity.

Dodging the dreaded plateau is actually very easy. Variety is the key ingredient to continual fitness success. To avoid hitting a workout plateau, follow these recommendations.

To begin with, every workout routine should be changed about every 4-6 weeks. The modification doesn't have to be dramatic. A totally new exercise is a possible option, but alteration of a current exercise can be just as effective.

A simple way to determine how to transform your current workout is using the F.I.T.T principle. F.I.T.T. stands for frequency, intensity, time and type. This strategy can be adopted for both cardio and resistance training.

Frequency ? increase or decrease how often you workout

Intensity ? increase or decrease the difficulty or level at which you workout.

Time ? increase or decrease how long your workout sessions last.

Type ? change the type of exercises you perform.

Frequency and Time are limited by an individual's schedule as well as appropriate rest time to ensure maximum efficiency and safety. But Intensity and Type are really only limited by creativity and planning.

Cardio exercise intensity can easily be varied through speed, incline, distance, height, etc. And of course the types of exercises are practically endless, so exercisers should never have the excuse that they've exhausted their exercise options. Good cardio examples include: walking, jogging, swimming, biking, hiking, and more. In addition, combining several of these exercises into one workout session can be very effective. Try 10 minutes each of 3-4 unique exercises.

Strength training intensity can also easily be altered with changes in resistance size, number of reps, rest time, number of sets and more. Even simply switching the sequence of the exercises can prove effective. There are also numerous strength training exercise options. Unfortunately, most exercisers are unaware of the plethora of training techniques and equipment options. They often get stuck performing the same 10 exercises over and over. Yet, there are hundreds of unique options. Simply utilizing new types of training equipment every 4-6 weeks can result in big improvements because each type of equipment will work the muscle groups in a slightly different manner. Gear options include: free weights, body bars, selectorized machines, resistance bands, and fitness balls ? just to name a few.

So, to reduce your chances of hitting a plateau remember the F.I.T.T. principle. And approximately every 4-6 weeks choose one element of the principle to change (or even all four components). Incorporating this strategy will enable you to progress further and attain even higher fitness levels. It's just that easy!

About The Author

Written by Lynn Bode, founder of WorkoutsForYou.com. Workouts For You provides affordable online exercise programs to help even the busiest of Moms lose weight, tone-up, build muscles, increase stamina and more via the Internet. Get fit either at or away from home. Let our certified trainer guide you one-on-one through your fitness journey. Visit: http://www.workoutsforyou.com for a free sample workout.

info@workoutsforyou.com

---

Integrating Core Stabilization into Your Workouts

Stabilization is a hot topic in the fitness industry over... Read More

Bodybuilding and Exercise ? The Ten Commandments in Making of a Champion!

1. Fill your life up with different hobbies! ? Bodybuilding... Read More

Top 10 Exercise Mistakes and How To Fix Them

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

Exercise Smarter Not Harder ? 10 Ways to Make Consistent Progress in Your Exercise Plan!

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

Exercising for life ? The magic is in the synergy!

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

Stay Mentally Focused When Training

When you decide to exercise, try to really stick to... Read More

Sets And Reps - The High And Low Weight Workout

Big weights! Wicked pump! I always get caught between two... Read More

Tai Chi, NOT Chai Tea!

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

Six Simple Strategies to Turn Your Walks into Workouts

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

Great Summer Workouts: Just Add Water

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

Exercise Tips: Move Your Body - Boost Your Productivity

Do you find yourself setting a New Year's Resolution (every... Read More

Weight Loss, Bodybuilding, and Exercise Tips ? Keeping Your Body-fat Low; Part 1 of 10

Ever go to a party and wish you were the... Read More

When Exercising Right Looks Wrong II

Enter any health club and a concept is very apparent,... Read More

6 Things A Norwegian Fable Teaches Us About Healthy Perseverance Part 2

4. Ideas, goals and dreams have a shelf life. The... Read More

Overcoming Resistance to Exercise

Are You Destined to Sit on the Couch?If someone mentions... Read More

Pilates: A Challenging and Motivating Exercise Regimen

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

The Lactate Threshold ? Reality or Fallacy?

For many years exercise science has perpetuated the concept of... Read More

What is the Best Exercise for Weight Loss?

It is a common misconception that aerobic exercise tones/firms muscles.... Read More

What is the Right Home Exercise Program for You?

What do you want to get out of the exercise... Read More

5 Little Known Benefits of Warming Up & Cooling Down After Exercising

While working out in the gym, I have noticed that... Read More

10 User Friendly Habits for Successful Home Gym Training

Are you dissatisfied with your current training program? Are you... Read More

Essential Power Walking Tips

Ever since I took a power walking class in college,... Read More

Benefit of Pilates

One of the main benefits of Pilates is it refreshes... Read More

Top 5 Exercise Plateau Breakers

Plateau. That dreaded word that you do not want to... Read More

Fitness the Goddess Way: Movement vs. Exercise

I was excited to hear the esteemed speakers at the... Read More

After WLS: Walking for Wellness

Step for step, mile for mile, walking is the best... Read More

Exercise Motivation: 7 Sure-fire Tips

So you've begun an exercise program to get in shape... Read More

Should You Train Before Bedtime?

A Japanese study found that if you exercise at night... Read More

Top 10 Reasons To Exercise In The Morning

If I had to pick a single factor that I... Read More

Arthritis Exercise for All Levels

Exercise can be very beneficial for arthritis sufferers, often relieving... Read More

Lose Weight - Stay Fit and Stick With It!

Health and nutrition experts continually advise us that the more... Read More

Strength Training After Fifty

Strength training after fifty is no longer for those people... Read More

Sports Specific Exercise

The Greek physician Galen (AD 129 ? 210) is generally... Read More