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Mar 2010  |  By Christy Coughlin  |  Comments (1)

Soar Off the Plateau

TAGS: April 2010 magazine, Christy Coughlin, fitness advice, exercise, plateau

Have you reached a plateau with your fitness? Maybe you’ve stopped losing weight or you’re not getting faster or leaner. Break out of your comfort zone and you will take your fitness to the next level.

Are you willing to take a few risks in order to get super fit for spring? Here’s how:

Do more
To fight the effects of aging, you’ve got to move more. Three workouts a week may not be enough—try increasing to four, five or even six a week. Consider doubling up once a week. Swim in the morning and run later in the day. Add a brisk 30-minute walk to supplement a paddle match. Go longer once a week. Increase your weekly bike workout from 45 to 50—then 55—minutes.

Add intensity
On a four-mile run, pick up the pace for the middle mile. Interval training involves periods of higher intensity, paired with easy recovery periods between. Running hills is great interval training for walkers and runners. Add intensity to paddle or tennis by drilling with a more accomplished player or a pro. Strength training is another example of adding intensity to your program.

Join a group
Pick motivated partners close to your ability. A bit of nervousness before your workout is a good sign that a challenge awaits. Join a master’s swim team, running club, doubles tennis group, bike club or exercise class. The energy from the group will inspire you to push a little harder for longer.

Take a risk
Sign up for a race or a special event. Competition is not only for elite athletes. Baby boomers have created demand for organized events at all ages and abilities. Competition motivates us to work hard toward a goal of finishing or setting a personal best. Race a 5K, commit to the tennis ladder, conquer a lake swim, bike a 50-miler, or experience an adventure race. Working your body hard, during competition, is thrill.

Rest
It’s healthy to take time off of your sport several times a year. Your body will recover and you will be anxious to get back into action. Each week, incorporate at least one rest day with no strenuous workouts.