Periods when you stop seeing fitness improvements despite continuing to train are common, experts say. Here's how to get past the plateau.
Plateaus can be caused by insufficient recovery, so a good night’s rest is crucial to making sure you have the energy to tackle new challenges.The first weeks of a new exercise routine can be hard — your muscles tremble, your lungs burn, your heart races. But after a month or two, it gets easier: You’re running faster and longer, or lifting weights with more ease. Then suddenly, progress slows or stalls. You’ve hit a workout plateau.
But plateaus can also be caused by insufficient recovery — skimping on sleep or doing another intense workout too soon. With your tank half-full, you may struggle to push yourself, making it likelier you’ll get stuck in a rut. A key to advancing beyond a fitness plateau in weightlifting is to find new ways to challenge muscles once the body has adjusted to a routine.
“It allows your muscles to work smarter, not harder,” gaining strength while lifting less weight, said Brian Grawe, a sports medicine physician at the University of Cincinnati.For endurance training, such as cycling or running, athletes often encounter plateaus when they have too many intense workouts in a row, said Elisabeth Scott, a marathoner and running coach with the coaching website Running Explained. It’s difficult to add mileage if you’re always going all out.
But rest doesn’t have to mean vegging out on the couch. Swap your bike for salsa dancing or ditch the dumbbells for a yoga class. Switching gears like this gives your target muscles a break.
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