We all fear the plateau. When we start our exercise program, our motivation is high and pounds seem to be melting off by the workout. But somewhere along the way, things seem to slow down and sometimes even stop. So, how does that happen? Can we avoid it? The answer is very simple, YES!

Variety is perhaps the most important aspect of your exercise routine. It is the one aspect of fitness that is often overlooked and underestimated yet holds the key to consistent success. While most people make small changes in their routine for the psychological benefits, the importance of the physiological benefits are typically neglected. The fact is our bodies are amazing machines capable of adapting to almost any stress induced by exercise; therefore, our bodies adapt to our exercise routines rather quickly. Plateaus are often reached when our bodies have adapted to the stress of a workout and an overload stimulus is no longer present.

Rest assured there are several ways to add variety to your workout and avoid plateaus. These ways lye in the four key aspects to your fitness routine; frequency, intensity, time and type (FITT). A change in any of these four factors will help in providing an overload stimulus necessary for you to keep reaching your goals. It is more important to change HOW you workout than it is to change WHAT you do when you workout.

Changing the frequency in which you exercise can often be a difficult change to make. We are all busy people, and exercise has its place in our daily routine. However, changing the regularity of your workouts (from fewer to more, or more to fewer), can have valuable benefits. Changing the frequency of your workout can also lead to a change the intensity of your workout. For example, exercising fewer times during the week might require higher intensity workouts while more frequent workouts may demand a less intense workout. One of the best measures for exercise intensity is the talk test. If you are able to carry on a conversation with someone while exercising, consider yourself to be exercising at a moderate intensity. If you are unable to carry on a conversation, you are likely working out at vigorous intensity.

Changes in intensity often lead to a change in time. More intense workouts will take less time and less intense workouts require more time to reach an overload stimulus. Finally, the type of exercise is also critical when adding variety to your routine. With a change to warmer weather, hiking, swimming and biking are all great modes of exercise that can easily replace the mundane treadmill.

Just remember, you know your body better than anyone else, so LISTEN TO IT! Expect some soreness if you change to a different exercise regiment, but start slowly. Easing in to your new routine is the best way to avoid injury. With change comes new motivation and with new motivation comes success. Build upon the foundation of your success thus far and use variety in your program to avoid a plateau.

If you have any questions/comments, please feel free to contact the Body Shop. We are happy to give you a new exercise routine that can keep you reaching your goals!