Overcoming the Plateau

So you have been working out for months and while at first you saw incredible results, you are now experiencing a stall in your progress. Not to worry! This is a normal part of the process.

The more fit you become, your body will adapt quickly to the workouts. If you do the same workout for months and you are seeing little progress, it may be time to shake things up a bit. What is the definition of insanity? Doing the same thing over and over and expecting different results?

Here are a few suggestions to jump start your progress again!

*Increase the duration, speed, or intensity of your workout. If you enjoy distance running, try adding intervals into your run. After a proper warm up, find your groove where your body has adjusted to your pace and you feel comfortable. Then add intervals- every 2 min increase your speed for 30 seconds to the point where you can get 2-3 words out but you could not carry on a conversation. Then return to your normal pace for 2 min and repeat.

*Change the load or add supersets to your weightlifting routine. If you enjoy pumping iron, it is a good idea to change up your routine every 4-6 weeks depending on the individual. You want to keep those muscles challenged . There are many ways to do this, and a trainer can help you get the most bang for your workout. However, the most common ways to increase intensity are to add load or to add supersets. There is no set time frame to increase the load (weight) in your workout. It all depends on each individual. A good rule of thumb is when you are struggling with the last 1-2 reps, you are at a good working load. If you are struggling with the last set altogether, you need to lighten the load. But if are able to complete the last reps with ease, it is time to increase the weight. Another option is to add supersets. Supersets are when you perform 2 exercises back to back without resting in between. Your supersets can be exercises for the same muscle group or for different muscle groups. The advantage to supersets is that they get your heart rate up and you can fit more in to a shorter period of time.

*Cross train. If you enjoy cardio and you typically run, attend Zumba classes, or step aerobics try a strengthening class or hit the free weights. If you prefer weightlifting, try adding in some yoga. Our overall fitness needs a balance of strength training, endurance training, and flexibility training. There are so many options to choose from for whatever your personality. Progress begins the day you step outside your comfort  zone. Cross training can help overall conditioning, prevent injury, be used an an active recovery day, and help us get past a plateau.

*Change the scenery. If you find yourself always in the gym, get outdoors. Sometimes a change of scenery can boost the motivation factor just enough to increase the energy and effort we put into our workouts. Try a hike, yoga in the park, or tire flipping! Be creative!

Always check with your doctor before starting a new fitness regime and under the guidance of a professional trainer.

Best in health,

Carol Keller
Holistic Health Coach and Fitness Trainer , e-RYT200

Creator of My Healthy Friends Fitness Group

myhff.blogspot.com

https://www.facebook.com/groups/myhealthyfriendsfitness/

@MyHFFitness