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.

---

Take a Break

Writing is a strenuous creative activity, and like physical activity... Read More

Sports Specific Exercise

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

10 Workout Mistakes Cheaters Make

"When I'm lifting free weights, I tend to go pretty... Read More

Arthritis Exercise for All Levels

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

Exercise and Diet ? For Your Waistline

Caring for your body is the most important thing you... Read More

How NOT to Return from an Exercise Break

Several sites, including this one, recommend that you take a... Read More

A Fitness Mothers Time

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

Bodybuilding Sins That Cause Back Pain and Missed Workouts: Part 4

Welcome to article number 4 in our series "Bodybuilding Sins... Read More

Incorporating Physical Activity into Your Daily Routine Not as Hard as You Think

You already know that getting at least 30 minutes of... Read More

Exercising for life ? The magic is in the synergy!

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

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

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

Exercise Tips: Move Your Body - Boost Your Productivity

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

Speed Training With Intensity - Bound To Get Faster

Bounding can be a great addition to your high intensity... Read More

Why You Should Learn Tai Chi

Learning Tai ChiTai Chi combines movement, meditation and breathing, to... Read More

The Cool Down - Recover Faster & Avoid Injury!

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

Exercise - Anxiety & Panic

Yes, all I'm afraid this does play a part in... Read More

How to Choose a Good Jogging Stroller

If you lead an active lifestyle and you want to... Read More

Tai Chi, NOT Chai Tea!

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

Do You Have A Fitness Battle Plan?

In fitness, as in war, you want to be on... Read More

The Many Benefits of Exercise

Health experts encourage us to include exercise as a necessary... Read More

How to Find a Gym and Start Exercising

There is hardly a week that passes without an article... Read More

5 Essential Walking Exercise Tips

Walking exercise is one of the easiest ways to get... Read More

Flattening Your Stomach in Four Easy Steps

You look at it every day and wish it would... Read More

The Benefit of Back Exercises

Back exercises are often prescribed effectively as an alternative to... Read More

The Importance of Stretching Exercises

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

Anywhere and Anytime Exercises

These type of Exercises generally makes your body strong and... Read More

Exercise Fun

Do you consider exercise fun? Everyone wants to be fit... Read More

The Truth About Exercise and Why Its Not Always Good for You!

Exercise is often regarded as a panacea for many things..."if... Read More

4 Exercises That Will Help You Change Your Body Faster Than Any Other Exercises You May Have Tried

1. Lunges with a barbell. Properly executed, this exercise is... Read More

Complete Physical Transformation Using The Purposefully Primitive Fitness Methodology

The Purposeful Primitive approach to the art and science of... Read More

Essential Power Walking Tips

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

Are You A One-Dimensional Trainer?

Most people are classically biased toward one of the three... Read More

Strength Training FAQs

Do you need some beginner's strength training 'how to' information?... Read More