Top 5 Exercise Plateau Breakers

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					                                                Presented by Daniel Toriola

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                                                  Top 5 Exercise Plateau Breakers
                                                      By Gillian Hood-Gabrielson

  Top 5 Exercise Plateau Breakers
 by: Gillian Hood-Gabrielson

Plateau. That dreaded word that you do not want to hear, let alone experience. Especially if you have
been diligently exercising in an attempt to get fit or lose weight. We have all experienced a plateau at
some time all of a sudden you stop losing weight or you just cant seem to run any faster. When you hit
a plateau, dont panic. It doesnt necessarily mean you need to work harder or spend more days at the

Here are five ideas that may help you break through in record time.

Take an Active Rest

If you have hit a plateau, it may be time for an active rest. Take a week off from structured exercise,
and instead take leisurely walks, play ball with the kids, or take a yoga class. Active rest rejuvenates
the mind and the body and allows for overworked muscles to rest and rebuild. You will return to
exercise stronger and ready for new challenges.

Time to Eat

As you increase your fitness level, your bodys metabolism may increase and so will your calorie needs.
If you hit a plateau, evaluate how much you are eating. You may need to eat more than you have in the
past for your body to continue to increase its fitness level. If you find you are often hungry, this is a
clear sign you need to eat more to sustain your exercise program.

Mix it Up

If you do not vary your workout routine your body will eventually run on cruise control, and you will
experience a plateau. Try new cardiovascular activities, or use free weights if you always use
machines for strength training. Changes in your routine will surprise the body and force it to adapt,
bringing you to new levels of fitness.

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Different Day, Different Intensity

Varying your activities, or cross-training is important to avoid or break through a plateau. While
cross-training the type of activity is often recommended, it is also important to cross-train the intensity
of your workouts. Specify different days of the week as low, moderate or high-intensity days. Try
interval training work at a low intensity for a couple of minutes and increase to a high intensity for a
couple of minutes, and repeat. If you use a heart rate monitor, be sure your average heart rate for your
exercise sessions vary from day to day.

Sleep It Off

Be sure you are getting enough sleep. Getting the right amount of sleep for your body will allow time
for your muscles to recover from exercise. This will ensure that you can come to your next exercise
session with enough energy and at full strength to take on a challenging workout.

If you are still frustrated, find inspiration in the story of Chris Witty, winner of the Gold Medal in 1000
meter speed skating in the 1998 Winter Olympics. A month before she was to compete in the
Olympics, she was diagnosed with mononucleosis. Of course she had to cut back on training, and at
the time that she should have been preparing to peak for competition. Not only did she win the Gold
Medal, which nobody expected, she broke the world record! Imagine what a little rest might do for your

If you find you still cant break through that plateau, then make the decision to ride it out. Sometimes a
plateau is necessary to allow the body to catch up with a new body weight or fitness level. Rest
assured your body knows what is best and will break through the plateau at the right time!

Gillian Hood-Gabrielson, MS, ACSM is the president of Flexible Fitness, a nationwide coaching
practice offering health and fitness solutions for your busy lifestyle including Fitness Coaching by
Phone, Intuitive Eating, and monthly motivational seminars. She can be reached at 866-618-8814 or by
email at To receive our free report, I Hate Exercise Too! and our
newsletter, please visit

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                                        How to Break Through Your Training Plateau
                                                           By Mubarakah Ibrahim

 There comes a time when avid exercisers reach a point in there routine where they're at a training
plateau. A training plateau is when your work out is no longer effective. It is not effective because
you're doing it regularly but because your body is conditioned to that level of exercise and can not
benefit from it any more. You know you've reached your training plateau when exercising at your usual
pace and intensity becomes much easier to attain whereas a few months back you had difficulty
completing 10 sets of 50 crunches is now much easier to make

You know you have reached your training plateau when exercising at your usual pace and intensity
becomes much easier to attain whereas a few months back you had difficulty completing 10 sets of 50
crunches is now much easier to make. In other words you are use to your routine and you need to
improve it to get greater benefits. The problem with training plateaus is having the ability to know when
you have reach that point.

There are signs in your routine that tells you you are at your training plateau like conditioning to
cardiovascular work outs when you are able to do more than normal with ease or you begin to work out
more often to get the same fit feeling. Because the body is adaptable to vigorous activity, when you
place the same amount of intensity to your regular work out, you quickly adapt to the routine.

Breaking the training plateau can be accomplished by using these few techniques and adjustments.
Track your progress One effective way to break the training plateau is to keep a work out journal and
logging your progress. If you are not familiar with using a journal you can start now, using any type of
notebook or chart is fine. Keeping track of your progress will give you indicators when you are
reaching a training plateau. This will also help you to alter your routine to avoid reaching the plateau.
Review your eating routine Sometimes when you are excising regularly you may find yourself slacking
on your diet or mind set of healthy foods. If you are back sliding with your eating habits this could be
the reason you are not seeing progression in your normal work out.

You also want to make sure you are getting the proper amount of rest. Rest and eating correctly can
make a difference in your work out progress. Vacation from working out Maybe you just need to give
your body a break from your regular workout routine when you reach that training plateau. If you take
a break from your schedule to allow your body time to rest and readapt you could help break through
the training plateau. There are two types of breaks you could take a break from the amount of weight
used and intensity of your work out or you could simply cut out days from your training schedule. Both
methods will help your get back on your training track. These are some easy methods to help you
overcome the training plateau; however you should be aware, that the more you work out the higher
your chances are of reaching a training plateau so do not get frustrated about your routine, just make
some changes to your program.

For More information on health and fitness please see

The No Sweat Guide To Fitness
An Ebook for those too tired, too demotivated or too bored to exercise.
                                                                                                        Page 3
                                                Presented by Daniel Toriola

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