Overcoming Workout Plateaus
By Lynn Bode
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 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!
For an affordable workout plan personalized to your
individual needs and available equipment, enroll in one of our
programs.
Lynn
Bode, author and certified personal trainer, offers her services
online through WorkoutsForYou.com.
Workouts For You provides affordable online exercise
programs to help even the busiest of people lose weight,
tone-up, build muscles, increase stamina and more via the
Internet. Let us guide you one-on-one through your fitness
journey. Visit: http://www.workoutsforyou.com for
a free sample workout. |
