5 Ways to Avoid Exercise Plateau

  1. SWITCH UP YOUR WORK-OUT ROUTINESplateau_web
    It’s so important to try different styles of exercise. Make it a goal every week that you try one new thing. It could be a night of swing dancing, a new DVD or a new fitness class. Event something as simple as incorporating an exercise stability ball or BOSU ball to the mix. I’m not asking you to switch up everything, but just enough so your body doesn’t know what’s coming next. Plus you never know, you might try something new that you actually enjoy!
  2. VARY YOUR INTENSITY ONCE A WEEK
    Sometimes, when our body gets used to working out, we need to increase the intensity to put our body back into shock. If you’re running, switch it up by performing 5 x 30 second sprints. If you typically do the cross-trainer, make the incline higher. If you skip regularly, break it up into sets with one full minute of high knee jumps, jump squats or push-ups in between. The point is to push it. Your body needs to feels the shift in intensity!
  3. TWO DAYS OF REST & RECOVERY
    If you are someone who works out five days a week, it is so crucial that you give your body at least two days of recovery. This rest is the time that your body needs to repair and recover from all the stress you have put on it during your work-outs. If you work-out two days in a row, make sure the third day is a day of rest. If you give your body adequate rest, you will see and feel the results much more effectively and reduce the risk of injury.
  4. KNOW HOW MUCH ENERGY YOU ARE EXPENDING
    Not one diet works for everyone and necessary caloric intake varies depending on the individual. If your diet isn’t right, your body won’t show the results you desire. If you plateau, it’s possible your diet is too strict for the amount of exercise you are doing, and your body is holding onto the fat for survival. It’s also possible that you are eating too much and not expending enough energy to burn it off. When it comes to food intake, everything follows the simple concept of “calories in vs. calories out,” also known as “energy in vs. energy out.” To help give you clarity, purchase a heart rate monitor to wear when you work-out, it will let you know—based on your weight, height and age—how many calories you burned during your work-out. This will help you manage your food intake and keep you on the proper path.
  5. GET 7-8 HOURS OF SLEEP AND DRINK WATER!
    This is a no-brainer! It is common knowledge that getting adequate sleep and proper hydration are imperative for good health, including reducing the risk for exercise plateaus. Try to drink at least eight glasses of water daily and get at least 7 hours of sleep a night. The best time for muscle recovery is during sleep, and the body needs water for it to function properly. So drink up and sleep tight!

    This article was written by Kit Rich and appeared here: http://www.movenourishbelieve.com/forums/topic/how-to-avoid-the-dreaded-exercise-plateau/

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