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If you've been training consistently for many years, you may have hit the proverbial fitness roadblock at some point in your training. Reaching a fitness plateau can be frustrating, but it's common and completely normal. Read on to learn more about what may be causing your fitness slump and how to overcome it.
The FITT principle
Genetics play a role in how each of us responds to exercise training. You can optimize your individual potential by manipulating some training variables. The FITT principle can be applied to almost any fitness program. FITT stands for Frequency – Intensity – Time – and Type. Changing any of these variables can help you overcome a fitness plateau.
- Frequenz bezieht sich auf die Anzahl der Tage pro Woche, an denen Sie eine bestimmte Art von Übung durchführen.
- Intensität bezieht sich darauf, wie hart Sie während einer einzelnen Trainingseinheit arbeiten.
- Zeit beschreibt die Dauer einer einzelnen Trainingseinheit.
- Art bezieht sich auf die Art der Übung, die Sie machen. Joggen, Schwimmen und Radfahren sind zum Beispiel Typen von Aktivitäten, die die kardiorespiratorische Fitness verbessern, während Körpergewichtsübungen und Krafttraining Typen Aktivitäten, die die Muskelfitness verbessern.
Of these four components, intensity has the greatest impact on fitness results. Adding higher intensity intervals to your cardio sessions is an effective way to challenge and improve your cardiorespiratory fitness. Find out more about HIIT training here. To increase intensity during a resistance training session, consider reducing rest periods between sets or performing supersets. A superset works opposing muscle groups back to back without rest between exercises. For example, you could do a set of push-ups followed immediately by a set of bent-over rows.
Restoration
Exercise training is just part of the equation for making progress toward your fitness goals. What you do between workouts is just as important. If you want to make significant gains, it's important to consciously recover between workouts. Proper rest helps reduce the risk of sports-related injuries and provides your body with the opportunity to recover after strenuous exercise. Good sleep hygiene, post-workout fluid replacement, and proper sports nutrition are necessary for adequate recovery between workouts. Restorative exercise techniques such as myofascial release, foam rolling, and mobility training can also help improve recovery. These activities can be incorporated into your exercise routine a few days a week or for a few minutes after an intense workout to reduce pain, improve circulation, and improve mobility.
Overtraining
A fitness tune-up does not always require more exercise. In some cases, less is more. While most people don't get enough physical activity to improve health, some people can train to the point of overtraining. To improve fitness and performance, you must train hard enough to challenge the system or muscle groups being targeted. However, intense, high-volume training over several weeks or months can sometimes lead to overtraining syndrome. While it can be difficult to recognize and diagnose, overtraining syndrome is characterized by a decrease in performance despite consistent exercise training.
Other signs and symptoms of overtraining include:
- Unerwünschter Gewichtsverlust
- Appetitveränderungen
- Schlafstörungen
- Reizbarkeit und mangelnde Wertschätzung für Aktivitäten, die normalerweise Spaß machen
- Depressionen
- Frühe Ermüdung während des Trainings
Competitive athletes are at greatest risk for overtraining syndrome, but recreational athletes can also be affected. Overtraining syndrome should be treated with a reduction in training and, in some cases, complete recovery over weeks or months. A joint consensus statement from the American College of Sports Medicine and the European College of Sports Science makes the following recommendations to reduce the risk of developing overtraining syndrome:
- Vermeiden Sie übermäßige Monotonie des Trainings.
- Priorisieren Sie optimale Ernährung, Flüssigkeitszufuhr und Schlaf.
- Seien Sie sich mehrerer Stressfaktoren (zB Arbeit, Umweltbedingungen, zwischenmenschliche Schwierigkeiten) bewusst, die den Stress des körperlichen Trainings erhöhen können.
- Planen Sie nach einer Krankheit oder Verletzung eine angemessene Erholungszeit ein.
A regular exercise program throughout your lifespan has a positive impact on your health in many ways. Don't be discouraged if you reach a fitness plateau. Remember:
- Wenden Sie das FITT-Prinzip auf Ihr Trainingsprogramm an.
- Beziehen Sie eine angemessene Erholung in Ihr Trainingsprogramm ein.
- Vermeiden Sie ein Übertrainingssyndrom, indem Sie die Anzeichen und Symptome erkennen.
These strategies provide a solid foundation for long-term effective and enjoyable training.