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)

10 Minute Workout

I read of an interesting workout from Craig Ballantyne, C.S.C.S. on the Men’s Health website. The workout is, according to the website, designed to get our body off to the right start first thing in the morning in order for us to burn fat. This is a short, explosive workout! The workout comprises 5 exercises and requires NO equipment at all. I really like the idea of this workout and, after completing it a few times myself now, it really does work the body in this short space of time. This is why I wish to share it.

1. The first exercise is 20 repetitions of jumping jacks (star jumps). To do this we begin with our feet slightly apart and hands by the side. We jump, spreading our legs shoulder-width apart, whilst at the same time raise our hands above heads, before jumping again bringing the arms down and the feet back together.

2. The second exercise in the workout is prisoner squats. To do a prisoner squat we stand with our chest out and our hands behind our head. We sit back at the hips and lower the body as far as possible by bending the knees, without moving the back. We then push back up. We should aim to complete 12 repetitions of this exercise.

3. The third exercise is one of my favourite exercises; push ups. To complete push ups we get our legs straight with our backs and rest on our hands that are beneath our shoulders. We bend our arms, maintaining the straight line from feet to head, until the chest reaches the ground, and then we push back up. This exercise requires 15 reps.

4. The fourth exercise of the workout is forward lunges. These are quite difficult to master but are beneficial. From our standing position we step forward with one leg. We bend both knees until the front leg is parallel to the floor and we hold this position briefly before returning to the standing position. The aim here is to complete 12 reps with each leg.

5. The final exercise of the workout is one that I had not come across before and is known as stickups. We stand with our back to the wall and feet slightly off the wall. We then place the back of our arms against the wall with the upper arms parallel to the floor and the elbow bent at 90 degrees. We keep the arms against the wall at all times while raising them above our head and slowly returning to the start position. We aim to complete 10 repetitions.

So this is the workout and it really is effective. I would suggest trying this out first thing on a morning once of twice a week and see what results you get from it. I would also suggest adjusting the number of repetitions to suit your needs.