The dreaded plateau is something that most people who are interested in fitness experience at one time or another. We enter a point in our training where it seems we are not going any further, despite a wish for improvement. There are ways to breakout of the plateau and get going again.
1. Up the intensity
You do not have to go from running a 5K a few times a week to training for a marathon to up the intensity in your workout. Take the workout you are already doing and add something to make it fiercer. Tack a sprint onto the end of that run. Add a rotation and some weights to side lunges. You can intensify any workout.
2. Add steps and inclines
You put in more effort climbing a step or an incline, which naturally causes you to get more out of it. Instead of running a circuit at the track, find a staircase or hill to run up. Instead of doing lunges on the floor, get a step and do step up lunges. If you are feeling a tug in the new muscles you are working, put on some kinesio tape, for athletes this will really help support your muscles and tendons.
3. Set goals to increase your fitness level
Decide what you want to do and focus on it. For example, if you want stronger triceps, add 15 minutes to your workout where you work solely on your triceps. If you want to lose weight, up your cardio. Write down what you want to change and set the goals you need to change it.
4. Make activities fun, not work
The simplest thing you can do to pull yourself out of a fitness rut is to toss structured workout routines out of the window every now and then. Hiking, swimming, surfing, bicycling, playing with your kids and many more everyday things can turn into a workout without the stigma of the gym.
5. Involve your friends
When it is time to workout, try to do it with buddies. You will perform better with an audience, have more fun and promote healthy lifestyles among your loved ones. Just find out what your pals like to do for exercise and see if you can find something in common.
You really do have to make some effort to get off that plateau and get some more forward momentum, but you are already on track to fitness. All you have to do is change up a routine that is already there. You are not starting from scratch and you were able to do that once upon a time, so you can surely handle a little jumpstart.
Brionna Kennedy is native to the Pacific Northwest, growing up in Washington, then moving down to Oregon for college. She enjoys writing on fashion and business, but any subject will do, she loves to learn about new topics. When she isn’t writing, she lives for the outdoors. Oregon has been the perfect setting to indulge her love of kayaking, rock climbing, and hiking.