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Surmounting That Fitness Plateau

By Len Canter
HealthDay Reporter

THURSDAY, Dec. 13, 2018 (HealthDay News) -- Just as there are diet plateaus, you can hit the wall with exercise, too -- no longer seeing results from your efforts and then losing motivation.

According to the experts at the American Council on Exercise, a plateau is often a sign that your body has adapted to the specific workout you're doing and needs a new stimulus to move to the next level.

So the first step is to shake up your routine. For instance, if you've been steadily walking on a flat treadmill, add an incline. If you walk outdoors, switch to hiking. Also, engage other muscles by alternating with another type of cardio workout than your norm.

However, make sure that cardio isn't the only type of fitness activity you're doing. If you haven't stepped up to strength training, it's time to tackle it.

Keep in mind that lifting weights isn't your only option -- you can train with weightless resistance bands or even your own bodyweight (think push-ups and chin-ups). But if it's your weight training routine that's stalled, it could be time to switch to heavier weights, more complex lifts or even higher-tension resistance bands.

As counterintuitive as it might sound, too much training can backfire and prevent progression. Also, be sure that you're allowing enough recovery time between strength training sessions. That means at least two days, the time needed for muscles to recover and grow.

There's also the possibility that boredom with your routine has led to gaps in your workout schedule. If you've been skipping workouts, all the above steps should add enough interest to get you back on track.

Finally, keep in mind that diet plays a part in fitness success. Your body needs protein to create lean muscle, so make sure to include high-quality sources in every meal.

More information

Get more on these and other tips to exit a plateau from ACE Fitness.

Copyright © 2018 HealthDay. All rights reserved. URL:http://consumer.healthday.com/Article.asp?AID=739113

Resources from HONselect: HONselect is the HON's medical search engine. It retrieves scientific articles, images, conferences and web sites on the selected subject.
Muscles
Diet
Motivation
The list of medical terms above are retrieved automatically from the article.

Disclaimer: The text presented on this page is not a substitute for professional medical advice. It is for your information only and may not represent your true individual medical situation. Do not hesitate to consult your healthcare provider if you have any questions or concerns. Do not use this information to diagnose or treat a health problem or disease without consulting a qualified healthcare professional.
Be advised that HealthDay articles are derived from various sources and may not reflect your own country regulations. The Health On the Net Foundation does not endorse opinions, products, or services that may appear in HealthDay articles.


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