November 12, 2008

Breaking Through a Plateau

No matter the fitness goal, at some point we reach a plateau with the potential to send our mission into Sabotage Mode. Much of what can make or break your success depends on the foods you’re fueling your body with. However more often than not, we overlook our workouts and how much we’re really pushing our bodies to succeed. So how hard is hard enough when it comes to your activity level? Well, scientists define “vigorous” activity as anything with a metabolic equivalent (MET) intensity level greater than 6.0. Your MET can range from 0.9 (sleeping) to 18 (running at 10.9 mph – a 5.5-minute mile). Try working these vigorous activities into your routine to bust through that plateau.

Running
Add some stairs and boost the burn by about 90 percent.

Biking
Cruising around doesn’t count. You’ve gotta be doing at least 12 mph.

Step Aerobics
One set of risers (6 to 8 inches) is plenty to get your heart rate pumping. Take it up another set if you’ve already become a pro at the first level.

Jumping Rope
It doesn’t matter how fast – just keep jumping. If you’re not feeling coordinated, ditch the rope and circle your arms.

Tennis
Lose the partner. A game of singles burns about 33 percent more calories than doubles.

Soccer
Playing goalie? Jog in place during the game (that is, when the ball’s not coming your way).

Swimming Laps
Try alternating strokes between butterfly, backstroke, breaststroke and freestyle to maximize your calorie burn.

Backpacking
Carry more than 10 pounds and you’ll blast about 7 percent more calories.

Canoeing/Rowing
You don’t have to be an expert, but try to row at 4 mph or faster.

Mountain Climbing
Not the adventurous type? Walk hard up a big set of stairs and get about the same heart-pumping (though not as thrilling) effect.

Roller-skating
Pick up a pair of inline skates instead – you’ll up the intensity by about 71 percent.

Foodie Facts

Check out what these foods can do for you!

Ricotta cheese reduces the muscle soreness and fatigue caused by an intense workout. It contains a type of amino acid that is essential for repairing muscle tissue. Eat it 30 to 45 minutes post-exercise.

Have a cup of miso soup and say goodbye to crow’s-feet! Miso soup contains isoflavones (plant-derived compounds found in soybeans) which help to repair tissue and diminish wrinkles. One cup of the soup contains about 97 mg of soy isoflavones, so you need just about three cups per week.

Snack on 46 almonds a day to help keep your weight under control. That’s right, 46! Research shows that because almonds are very satisfying – they’re a good source of protein and fiber – they keep hunger and cravings in check. Plus they are known to reduce the risk of heart disease. Snack away!

Drinking one-half cup a day of cranberry juice will help to reduce your risk of heart disease. Cranberries contain quercetin, a phytonutrient also found in apples and tea, which prevents plaque from building up in your arteries. Four ounces of cranberry juice a day gives you about 19 milligrams of quercetin.

Thanks to its anti-inflammatory properties, ginger can help combat motion and morning sickness as well as joint pain in those suffering from certain types of arthritis.

Meet the Trainer

Crystal is a certified personal trainer through the National Sports and Conditioning Association (NSCA). She has a passion for helping others live a healthy lifestyle and coaching them to push their limits beyond what they think they are capable of.

Visit my website for more hip tips at

www.poisefitness.net

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