The key to moving thorough a plateau is changing your current routine. Once you do an exercise for an extended period of time, your body becomes more efficient at the movements and results stall.
Continue to stimulate and challenge your body by doing different strength moves, taking a new fitness class or even changing the location of your workout. When doing weights, try replacing one movement each week or decrease the rest time between your sets. For cardio, try a different machine or alternate intensity throughout the workout. Why not ask a friend to join you for a workout to spice things up a bit? Remember, a plateau doesn't mean your goals are unattainable. It just means your body is asking for a change.
From a health nutritional point of view, overcoming a plateau by changing and spicing up your routine translates into increased stress to the body.
One easy way to help you cope better through this phase is incorporating an adaptogen in as a daily supplement until you reach your next level of training.
Adaptogens were discovered in 1947 by the Russian scientist Dr. Nicolai Lazarev, who in fact coined the name "adaptogen". Dr. Lazarev was also the mentor of Dr. Brekhman, who conducted extensive research on adaptogenic herbs. Dr Brekhman's first major focus was the now well known Panax Ginseng, also called Korean or Chinese Ginseng. This worked, but unfortunately it has a few drawbacks that have since become evident. It sometimes has side effects such as causing constipation and over-excitement which for some people is too stimulating. Dr. Brakhman soon moved on to other herbs and became recognized as the world's leading expert on adaptogens. Since then, hundreds of experimental and clinical studies on adaptogens have been done - most of them in Russia and Germany. Most of these studies have shown the outstanding stress-protective and immune system enhancing capacities of adaptogens.
You may be familiar with the names of what are now called "first-generation" adaptogens: Panax Ginseng, American Ginseng, and Eleutherococcus senticosus (Siberian Ginseng). But in this article I want to tell you about a unique adaptogen of the "second generation", Rhodiola rosea (Russian Rhodiola), which is a powerful anti-aging phyto supplement with adaptogenic and anti-stress activity. In Russia, Rhodiola rosea also known as "Golden root", has been used for centuries to cope with the cold Siberian climate and stressful life. But before describing this unusual herb, let's say a few words about stress itself.
The main effects of adaptogens are an increased availability of energy during the day, a reduction of stressed feelings, increased endurance, greater mental alertness, and deep and restful sleep. Also, adaptogens significantly accelerate the recovery process after illness. The author of this article was ill for many years, and became weaker and weaker, despite trying a variety of medicines and supplements. Doctors could not diagnose the illness, but probably it was an autoimmune disorder, with too many symptoms to name. One day one of my friends had sent me roots of Rhodiola rosea from Moscow (Russia) and advised me to prepare Rhodiola water tea to drink. After some trial and error, I found this Siberian root worked better than anything else I had tried; and it increased the effectiveness of other supplements as well. I decided to search to find out more about this wonderful herbal adaptogen.
According to modern science, adaptogens are natural plant products that increase the body's ability to cope with internal and external stress factors, and normalize the functions of the organism. They help maintain the stable internal environment inside the organism known as homeostasis. An important characteristic is that they are safe, possessing few known side effects.
Another natural nutrient that could be very helpful in the plateau stage is vitamin C.
Vitamin C is a water-soluble vitamin that has a numerous number of biological functions; it is mostly found in high doses in brocoli , red peppers, currants, Brussels sprouts, parsley, potatoes, citrus fruit, and strawberries are good sources of vitamin C.
Some athletes say that vitamin C
" helps keep the immune system functioning optimally.
" decreases recovery time between workouts.
Vitamin C is important for connective tissue repair. Although beneficial to athletes participating in a variety of sports, vitamin C is especially important to body builders whose training causes the most connective tissue damage.
Vitamin C is also important to athletes because, as an antioxidant, it may help to reverse some of the oxidative damage that may occur from exercise. This oxidative damage, caused by free radicals, may interfere with the cells' ability to function normally and is believed to play a role in many different health conditions, including the aging process, cancer, and heart disease.
Vitamin C promotes a healthy immune system and may help to prevent the dip in immune function that may occur right after exercise.
Placebo-controlled research, some of it double-blind, has shown that taking 400 to 3,000 mg of vitamin C per day for several days before and after intense exercise may reduce pain and speed up muscle strength recovery. However, taking vitamin C only after such exercise was not effective in another double-blind study.
In most well-controlled studies, exercise performance has not been shown to improve following supplementation with vitamin C, unless a deficiency exists, as might occur in athletes with unhealthy or irrational eating patterns.5 6 Similarly, vitamin E has not benefited exercise performance, except possibly at high altitudes. Before you try anything else, it is worth considering incorporating an adaptogen and vitamin into your supplement routine when trying to overcome a physical plateau.
In this article, you will find out about 2 natural nutrients that can help you move pass the plateau phase to the next level of fitness. by Dr.Anca Martalog,N.D.-survivors' coach
