{"id":6122,"date":"2016-12-21T08:00:08","date_gmt":"2016-12-21T13:00:08","guid":{"rendered":"http:\/\/blogs.butler.edu\/healthyhorizons\/?p=6122"},"modified":"2016-12-15T11:13:18","modified_gmt":"2016-12-15T16:13:18","slug":"overcome-your-exercise-plateau","status":"publish","type":"post","link":"http:\/\/blogs.butler.edu\/healthyhorizons\/personal-best-newsletter\/top-performance\/overcome-your-exercise-plateau\/","title":{"rendered":"Overcome Your Exercise Plateau"},"content":{"rendered":"
People often abandon their workouts when the results \u2014<\/strong> getting stronger or slimmer \u2014 begin to dwindle. In most cases, reaching a plateau simply means you\u2019re progressing toward fitness and ready for a new level of workout.<\/div>\n
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If you\u2019re stuck on a plateau, fitness specialists recommend enhancing your routine 4 ways using the FITT<\/span> principles \u2014 <\/strong>F<\/span>requency, I<\/span>ntensity, T<\/span>ime and T<\/span>ype. This strategy can be adopted for cardio exercise and resistance training.<\/p>\n

FREQUENCY \u2014<\/span> how often:<\/em><\/strong> Increase the number of your workouts or exercise days. Example: From 4 days to 6 days per week.<\/p>\n

INTENSITY \u2014 <\/span>how hard:<\/strong><\/em> Increase the difficulty or level at which you exercise. Example: Increase heart rate maximum from 65% to 90% (following the proper exercise heart rate range for your age).<\/p>\n

TIME \u2014<\/span> how long:<\/strong><\/em> Increase your minutes per workout. Get a minimum of 150 minutes per week.<\/p>\n

TYPE \u2014<\/span> activity:<\/strong><\/em> Change the type of activity (e.g., replace 2 cardio workouts with strength-training or walking outdoors).<\/p>\n

The FREQUENCY<\/span> and TIME <\/span>of your workouts will be subject to your schedule. <\/strong>But the INTENSITY<\/strong> and TYPE<\/strong>of exercise are only limited by your fitness level and activity preferences.<\/p>\n

You can enhance the benefits of cardio exercise<\/strong> (swimming, hiking, etc.) through speed, incline and distance, or by combining activities. Strength-training intensity can be adjusted with changes in weight resistance, number of reps and sets, and more.<\/p>\n

Variety is the key to your continued fitness improvement.<\/strong> Every few months, change 1 or more elements of FITT. Take pleasure in performing new moves in new ways. Check with your health care provider for more personalized guidance.<\/p>\n

http:\/\/www.personalbest.com\/PersonalBestHealthlines\/ViewArticle.aspx?article=5421<\/a><\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

People often abandon their workouts when the results \u2014 getting stronger or slimmer \u2014 begin to dwindle. In most cases, reaching a plateau simply means you\u2019re progressing toward fitness and ready for a new level of workout. If you\u2019re stuck … Continue reading →<\/span><\/a><\/p>\n","protected":false},"author":9193321,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[313094,127081,126818],"tags":[],"class_list":["post-6122","post","type-post","status-publish","format-standard","hentry","category-health-maintenance","category-personal-best-special-topic","category-top-performance"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/paB9fc-1AK","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/posts\/6122","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/users\/9193321"}],"replies":[{"embeddable":true,"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/comments?post=6122"}],"version-history":[{"count":1,"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/posts\/6122\/revisions"}],"predecessor-version":[{"id":6123,"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/posts\/6122\/revisions\/6123"}],"wp:attachment":[{"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/media?parent=6122"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/categories?post=6122"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/tags?post=6122"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}