If you have been exercising consistently, you more than likely will hit a proverbial fitness roadblock at some point in your training. Hitting a fitness plateau can be frustrating, but it is common and completely normal.
Each body responds differently to exercise training. You can optimize your individual potential by manipulating training variables. Here's some ways that you can overcome the proverbial plateau.
FITT, frequency- intensity- time- and type, can be applied to almost any fitness program. Altering one or more of these can help you push through a fitness plateau.
Frequency refers to the number of days per week you perform a specific type of exercise.
Intensity refers to how hard you work during a single exercise session.
Time describes the duration of a single exercise session.
Type refers to the kind of exercise you do.
Of the four components, intensity has the most profound impact on fitness outcomes. Adding higher intensity intervals to your cardio session is an effective way to challenge and improve your cardiorespiratory fitness. To increase the intensity during resistance training you can consider reducing the rest time between sets or perform supersets.
Recovery
Exercise is only part of the equation when making progress toward your fitness goals. If you want to make gains, it is important to be intentional about recovery between workouts. Proper recovery helps reduce risk of exercise related injury and gives your body an opportunity to reset after strenuous exercise. Good sleep hygiene, post-workout fluid replacement, and proper nutrition are necessary for adequate recovery.
Overtraining
While most people do not get enough physical activity to improve health, some people may exercise to the point of overtraining. To enhance fitness and performance, you must exercise hard enough to challenge the system or muscles being targeted. However, intense high-volume training over several months can sometimes lead to overtraining syndrome. While this can be difficult to recognize and diagnose, overtraining syndrome is marked by a decrease in performance despite consistent exercise training.
Following a regular exercise program across your lifespan will positively impact your health in numerous ways. If and when you find yourself hitting a fitness plateau, do not be discouraged.
Remember to:
*Apply the FITT principle to your exercise program
*Include adequate recovery as part of your training regimen
*Avoid overtraining syndrome by recognizing the signs and symptoms
*These strategies will provide a strong foundation for long-term effective and enjoyable exercise
Written By: Julie Jessup, Functional Training Manager