It's been said that the definition of insanity is doing the same thing over and over again and expecting different results. This could not be truer than when it comes to breaking through a fitness plateau. Many people do well with an exercise plan as long as they are seeing fast results, but when the results slow down or stop, they throw in the towel and go back to old habits.
Our bodies reach plateaus because of the awesome way God created them to survive under a variety of circumstances. Whatever you consistently expose your body to will become the new level of normal. To break through a plateau something has to change so that the body will have a need to respond by getting stronger or losing weight. Consider the following options to tweak your fitness plan and continue progress.
Change the amount of time and/or intensity of your exercise– The easiest way to alter an exercise plan for results is by increasing the amount of time you exercise. Even adding five minutes to your workout will bump up the calories you burn. If you exercise three days a week, add a day or two to your routine. If you can't add any more time, then increase the intensity. Walk faster. Change the incline. Add light (no more than two pounds) hand weights. Add jogging intervals. Climb stairs. Anything you do to challenge your current level will increase the calories you burn and propel your body to adapt to a higher level.
Try something different– If your regular exercise plan has become so routine that you do it without thinking, then it's definitely time for a change. If you are normally a walker, then try biking. Attend a group fitness class. Rent a variety of exercise videos and workout in your living room. Use a different type of equipment like an elliptical trainer or stationary bike. Try swimming or water aerobics for a cooler summer workout. Anything you do that is out of the regular routine will challenge your body in a different way.
Alter your exercise schedule– Changing the time of day that you exercise causes the body to readjust. If you normally exercise in the evening, go to bed earlier and try exercising in the morning or at lunchtime. Or, consider splitting your exercise routine and complete half in the morning and half in the evening.
Add strength training exercises to your routine– If you don't already perform strength training exercises, adding them to a cardio-respiratory (heart and lungs or aerobic) workout really alters the intensity and asks the body to make progress. In a fitness center setting, enlist the help of a personal trainer to set you up on a program that will safely increase your strength. If you are on your own, adding body weight exercises like push-ups, lunges, and squats can increase lean muscle tissue and your body's ability to burn more calories even at rest.
Take a break and get some rest– As a general rule, exercise breaks down the body, allowing it to repair at a stronger level during rest. But, if you are exercising without adequate rest, you lose the opportunity for healthy repair. For healthy balance in an exercise plan you should take at least one or two days off per week. If you are pushing your workout to the limit for an extended amount of time without further results, it may be time for an active rest period. In active rest you exercise at a lower intensity or stay involved in physical lifestyle activities (like hand washing the cars, sweeping the driveway or patio, or working in the yard) and take a brief vacation from your regular exercise routine. Active rest will allow the body to fully repair, and when you return to your workout you will be strong and ready for continued progress.
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