If you are an avid exerciser you may expect your body to continue to change and evolve for the better as you continue to workout. However, if you maintain the same diet and workout routine you could end up hitting a plateau. Continuing the same workout routine with little variation will still condition your body, but eventually you will come to a point where you are no longer seeing forward progress.
Challenge 1: High Intensity Intervals
The best way to shake up your exercise routine is by adding high intensity intervals to your workout at least once a week. This will shake your body from its’ plateau, increasing your calorie burn. Although we have all heard that adding this change in intensity to a routine can enhance a workout, what does this really mean?
Well, first you should always start out with a good warm up to get your blood flowing and sweat running. Then start your interval routine of 30-second all-out efforts with a few minutes of recovery period in-between each interval. Make sure to repeat this 5 to 10 times depending on your stamina level. It doesn’t matter if you run, bike, or do the elliptical, interval workouts are the first step out of your workout rut.
Challenge 2: Add Diversity to Your Routine
Switching up your exercise routine goes hand in hand with adding high intensity intervals. If you simply go for a run everyday of the week, going the same distance and pace every time, your chances of hitting the workout plateau is 100%. It is always better to add some diversity. Go for a run one day, do strength training with weights another, go rock climbing, or biking. There are tons of different types of workouts out there. Keep your body guessing and working harder by always trying new workouts. Not only is this better for you body, but it’s more fun too!
Challenge 3: Rest More
Sometimes you can fail to make progress in your workout routine because you are exercising too much. A lot of people feel that in order to see major results they need to train extremely hard. However, exercising too much can have a negative effect on your body and brain, which can actually decrease workout performance.
Some common symptoms of overtraining are: soreness, muscle and joint pain, insomnia, headaches, moodiness, depression, decreased appetite, increased incidence of injuries, and decreased immunity. Taking a couple of days a week to focus on stretching, resting, or extremely light workouts may be the trick to avoiding these side effects. Doing these few things can actually boost your fitness levels.
Last Words About Workout Plateaus
For those who are focused on loosing weight or building muscle a workout plateau is something that you want to avoid, and these few challenges can help you. However, reaching the plateau is not always a bad sign. It is actually the ideal goal for those simply wanting to live a happy and healthy life. The plateau means your body has found the stability it requires to maintain your lifestyle. Reaching this point is best for keeping your body healthy and functioning well.