Editor’s Note: This article was submitted by Amber Richards, Exercise Physiologist at OhioHealth and Strive to Thrive personal trainer.

Plateaus in our fitness and/or weight loss efforts can happen if we get stuck in the same routine for too long –even if that routine was working for us at one time. Plateaus can cause us to become frustrated with our routine and discouraged when we don’t see the results we think we should. These factors often lead to falling off a routine altogether and losing even those initial benefits gained from exercise.

Ways to spot a plateau:

  • If you go to the gym every day and do the exact same routine (same machines, exercises, or classes), you need to be on the lookout for a plateau.

  • If you stop noticing endurance or strength improvements or no longer have scale (weight / percentage body fat) or non-scale victories (the way your clothes are fitting) but you haven’t reached your goal yet, it might be time to change up your routine.

Ways to derail a plateau before it derails you:

  • Use a new piece of equipment or try a new class.

  • Try doing several different cardio machines or exercises to achieve your 150-minute goal (For example: hike for 30 minutes one day, take a dance class or try aqua exercise once a week, go to a cycling class with a friend, and spend 10 minutes on several different machines at the gym another day).

  • Change up your strength training routine with machines, free weights, resistance bands or body weight exercises that challenge your body in multiple planes at one time.

  • Increase the intensity by:

  • Adding resistance and/or speed to the current cardio machines you’re using.

  • Try changing the intensity level by spending a small portion of your workout in the more vigorous intensity range. As this gets more and more manageable, you can start to incorporate more minutes of vigorous activity into your workouts.  

Have you ever considered taking a new group fitness class? It’s a great way to meet new people and have fun while exercising (yes, it’s possible). OhioHealth has a variety of classes such as yoga, tai chi, cross training, silver sneakers, aquatics, and more. If you would like to learn more, please contact the OhioHealth Ontario Health and Fitness Center at (419) 526-8900 or the OhioHealth Wellness and Prevention Center at (567) 241-7200.

The winner of the Strive to Thrive competition will receive a year-long membership to the Ontario Health & Fitness Center. However, contestants will receive weekly prizes for filling out their activity log and attending personal training sessions. 

Thanks to Comfrey Corner for donating $10 gift cards as this week’s prize incentive for contestants. 

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Community investment made this reporting happen. Independent, local news in Shelby and Northern Richland County is brought to you in part by the generous support of Phillips Tube Group, R.S. Hanline, ArcelorMittal, Lloyd Rebar, Hess Industries, and Shelby Printing.

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