Steps To Take When We Plateau

The Plateau

When we get into our training routine we begin to see the results we want. However, there comes a point in most, if not all, of our training programmes where we hit a wall, and the results seem to disappear – the dreaded plateau.

Can we combat the plateau?

Yes! Fortunately, there are a number of ideas that can be implemented in order to battle past our plateau and to help us to continue to see the results that we want.

Combating a Plateau

Higher reps – if we have been training with 6-8 reps while lifting weights, we should try increasing this number to 10-15 reps.

Increase sets – in a similar vain to increasing the number of reps per set, we can also change our workout by increase the number of sets that we do. Instead of completing 3 sets of 8 reps, we can try increasing to 5 sets of 8 reps.

Alter the exercises – there are many different exercises that work the same muscles. Therefore, there is nothing to say that we can mix things up by doing different exercises to what we are used to. Instead of doing pull ups, change to chins ups, for example. Something as simple as a hand grip/position can make a difference!

Rest – sometimes we overwork ourselves and we just need a little rest. We should try taking a couple of days off from exercising before getting back on it!

To conclude

Most of us will reach a point in our training program where we are not seeing the desired results, we plateau. This is not something that we need to worry about and there are number of things that we can try to get through this, for example increasing the number of repetitions we do. Essentially we must change something in our workout, though, and we will get through the plateau.

High-Intensity Interval Training

HIIT Training

High-Intensity Interval Training (HIIT) is a form of exercise that mixes the intensity of a workout. A typical HIIT workout will include warming up, moderate intensity exercise, high intensity exercise and a cool down. The number of times each of these sections is performed will vary between workouts. This type of training is generally associated with cardio exercises such as cycling and running.

Benefits of HIIT Training

There are a number of benefits associated with HIIT training.

First of all, HIIT can be used to save time. As it requires short bursts of high activity, the length of the workout is cut short. This means that HIIT can be used when we are short of time to still gain great results. Essentially, we can still get the same results as a longer, moderate workout in less time.

Secondly, HIIT has been shown to help to increase our resting metabolic rate, which basically means that we will be burning more calories during rest. If we are aiming to lose the flab then HIIT is certainly a method of training that can be used.

Another benefit of HIIT appears to be the suggestion that we will not lose muscle mass from exercising. When trying to lose weight, it is suggested that standard cardio exercise can contribute to the loss of muscle mass.

HIIT is a very challenging method of exercise. This is good because it can encourage us to workout when we have challenges to test ourselves.

There are, of course, other benefits associated with HIIT training, but these are some of the main advantages.

Example Workout

Here is an example (adapted from the Men’s Health Website) of HIIT training on an exercise bike.

1)      Cycle at a low resistance, low intensity for a brief warm-up of 3 minutes

2)      At this point we need to increase to a higher intensity for 30 seconds

3)      Again, increase the intensity of the workout and aim to increase every 30 seconds until we can no longer hold the intensity level

4)      After this we should rest for 3 minutes

5)      Repeat the workout for the desired number of times (1 for beginners, 3 for advanced)

The Best Time To Exercise

There are lots of different ideas as to what the best time of day to exercise is. It is generally accepted that first thing in the morning, or last thing at night are the two best times to complete your training.

There are many advantages to exercising first thing in the morning. Firstly, there being fewer distractions and schedules to worry about early on in the day and you can make time for exercise by getting up earlier. Exercising in the morning raises your heart rate and therefore metabolism for the day, which allows for more calories to be burnt throughout the day, the body will also be energised for the day. Finally, according to some reports, exercising in the morning allows your brain to function better for hours.

 There are also many advantages to exercising in the evening. Firstly, for most people, the temperature of the body peaks at around 6 p.m. and exercising around this weak will allow for the best workout for both endurance and for building muscle. Secondly, by this time, your muscles will be warm and flexible, making it easier to work out. Exercising later in the day can also act as a stress relief after a day of work/school etc.

There are also advantages to training at other times during the day; however I feel that these two are the best from my experience. Ultimately, I would say that exercising in the morning is the best for losing weight and training in either the morning or the evening is equally good for muscle building/toning. A few years ago I began losing weight and getting into better shape and the majority of my training was completed in the morning and so I feel that this is definitely what I would advise to anyone wanting to lose belly fat.