Losing weight and improving your fitness take time and dedication. You don't see results overnight. As you exercise and diet to change your body, sometimes results come fast and sometimes they seem to take forever. It is not uncommon to hit a plateau when you stop seeing results for a short period of time, but you can take steps to avoid or push past a plateau.
Frequency and Duration of Workouts
For general health improvement, the American College of Sports Medicine recommends exercising three to five days per week for 20 to 30 minutes. However, if this is how much you have been exercising, your body may be used to it, so you need to increase the frequency of your workouts. For significant changes to occur in your health, fitness and bodyweight, exercise five to seven days per week for 30 to 60 minutes per session. Increase frequency and duration gradually to avoid overtraining or injuring yourself.
Increase Intensity
Pushing yourself during exercise is uncomfortable. Often people exercise at a low to moderate intensity, because it is easier. Increase the intensity of your workouts so they are moderate to hard. A direct correlation exists between the intensity of your workouts and the amount of calories you burn. Also, working harder increases the benefits to your health and fitness and breaks a plateau.
Change Your Routine
Your body gets used to the exercises it performs. Once you become accustomed to your exercise routine, your body doesn't have to work as hard or adapt and change. Vary the form of cardiovascular exercise you perform each week. Try the stair machine instead of the elliptical or add in a new group fitness class. And don't forget your resistance exercises. Adjust your strength training and change your exercises to challenge your body. Change your program every four to six weeks to avoid a plateau.
Considerations
Evaluate your diet to see if that may be playing a role in your plateau. It is important to eat enough calories to support your exercise and body function, but not so much that you gain weight. Eat a combination of whole grains, lean protein, heart-healthy unsaturated fats, fresh fruits and vegetables. Also, drink a minimum of 64 oz. of water each day. If you have questions or concerns about your diet, seek the advice of a registered dietitian.
References
- "ACSM's Guidelines for Exercise Testing and Prescription"; American College of Sports Medicine; 2010
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2008
- Mayo Clinic; Getting Past a Weight-loss Plateau; March 2010
- American Council on Exercise: Weight Loss Plateaus and Pitfalls
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