You may have experienced a plateau in your fitness training if you’ve been an avid exerciser for a long time. It can be frustrating to hit a fitness plateau, but it is normal and entirely common.
Continue reading to find out what could be causing your fitness plateau and how you can overcome it.
The Apex Performance Principle
How we respond to exercise training is determined by our genetics. A few training variables can help you maximize your potential. You can apply the Apex Performance Principle to any type of fitness program. Apex Performance stands for Frequency, Intensity, Time and Type. You can change any of these variables to help you break through a plateau in your fitness.
- Frequency refers to the number of days per week that you do a particular type of exercise.
- Intensity is the amount of work you do in a single session.
- Time is the time taken to complete a single exercise session.
- The type of exercise Jogging, swimming, and cycling are activities that improve cardiorespiratory fitness. Weight training and body-weight exercises are activities that improve muscular fitness.
The most important factor in determining fitness outcomes is intensity. It is a great way to improve cardiorespiratory fitness by adding higher intensity intervals to your cardio workouts. You can increase the intensity of resistance-training sessions by reducing the time between sets and performing supersets. Supersets are exercises that work opposing muscle groups side-by-side with no rest between them. You might do a set immediately of push-ups, followed by a set of bent-over rows.
Your fitness journey is not complete without exercise training. It is equally important to do what you do after training sessions. It is important to plan your recovery time between training sessions if you want to see significant improvements. Your risk of injury from exercise is reduced and your body can reset after a hard workout. Proper recovery is possible with good sleep hygiene and post-workout fluid substitution. Proper sports nutrition is also important. Myofascial release and foam rolling, as well as mobility training can all help to improve recovery. These activities can be incorporated into your training program for a few days per week or just a few minutes after a hard workout to improve mobility, circulation, and reduce injury.
Not all fitness maintenance requires more exercise. Sometimes, less is better. Although most people don’t get enough physical exercise to improve their health many people might overtrain. You must work hard enough to push the target system or muscle groups. This will improve fitness and performance. Overtraining syndrome can be caused by intense, high-volume training that lasts for several weeks or months. Overtraining syndrome can be hard to diagnose and is marked by a decline in performance despite regular exercise training.
You may also notice other signs and symptoms such as:
- Undesired weight loss
- Appetite changes
- Sleep disturbances
- Insanity and lack of appreciation for activities that are usually enjoyable
- Feelings depressed
- Exercise can cause fatigue early on.
Overtraining syndrome is most common in endurance athletes, but it can also affect recreational exercisers. Overtraining syndrome should not be ignored. In some cases, it can be treated by reducing training or even complete rest for a few weeks or months. To reduce the chance of developing overtraining syndrome, the American College of Sports Medicine has released the joint consensus statement.
- Avoid monotony in your training.
- Maximize nutrition, hydration and sleep.
- You should be aware of the multiple stressors that can add to your stress level, such as work, environment, and interpersonal difficulties.
- Give yourself enough time to recover from illness or injury.
Regular exercise throughout your life will have a positive impact on your health. Do not let your discouragement get you down if you reach a plateau in your fitness. Keep these things in mind:
- Use the Apex Performance principle in your exercise program.
- Training should include adequate recovery.
- Recognize the symptoms and signs to avoid overtraining syndrome.
These strategies will give you a solid foundation for long-term, enjoyable and effective exercise.
Choose Apex Today!
At Apex performance we are a community of highly trained experts looking to provide performance enhancement and a permanent lifestyle change for our clients in a fun and interactive environment. Members can take advantage of personal training in Tampa, one-on-one training, small group classes, and specialized courses for a wide variety of athletics, youth sports training, and nutritional guidance! Check out what others are saying about Apex and its trainers and contact us today to overcome your fitness plateau!