Even Women Who Exercise, Sit Too Much.

Study finds that people sit more hours a day than they sleep, raising the risk of chronic health conditions

You might find this hard to believe, however, it makes total sense. We do far more sitting down than we did in the past when we had less convenience. Sadly, we have almost everything at our fingertips. We have remotes for TV’s, air conditioners, home alarm systems, and even window blinds; thus, we move less on so many levels. For those of us who do work out, that’s great, but even we tend to sit more. We really have to think “think active” and think of various ways to try to incorporate short and sweet bursts of movement into our days. I.e.

1. Walk a few extra blocks to the next subway station rather than taking the station ½ a block away.
2. At the office, walk up and down the internal stairwells, instead of taking the elevator 1 or 2 flights up or down.
3. Go for a stroll on the weekend, fool around on the monkey bars at the park.
4. Join the kids in a game of basketball at the courts.
5. Use the phone at the office to talk to a co-worker, better yet, take a walk …tell them in person.

Whatever, it takes, just MOVE!!! And, try to have fun doing it! The following article elaborates on this apparent dilemma.

Are you sitting too much?

THURSDAY, Nov. 29, 2012 (HealthDay News)*
For women who love that great, self-satisfied feeling after a workout, a new study could be a disappointing surprise. Regular exercise, the study found, does not reduce the risk of an otherwise sedentary lifestyle.

Women who exercise regularly actually spend as much time sitting down as those who don't get much exercise, and thus may be susceptible to a greater risk of diabetes, cardiovascular disease, obesity and premature death, the study revealed.
"We spend the vast majority of our time not exercising," said Lynette Craft, lead author of the study and an adjunct assistant professor of preventive medicine at the Northwestern University Feinberg School of Medicine, in Chicago. "It's important to think about how you spend your entire day and what you're doing in your non-exercise time." READ MORE... (*this news item will not be available after 02/28/2013)

Source: MedLinePlus News

Exercise of the Week

CHEST: Fly - Lying (Cable)

Work against gravity; shape , tighten, and tone, your chest. A tight and lifted chest can do wonders for your posture and presence! ~Sharon Gayle

Tighten and tone your Chest.

Directions:

Cross arms over middle chest, keeping elbows slightly bent.

Sets and Reps:

Do 3 sets. Complete 8-12 repetitions.

Correct Form / Suggestions:

1. Bring legs up and place feet flat on the bench. This will prevent arching of your lower back.
2. Be sure that cables are aligned with center chest.
3. Cross and hold for 2-seconds.
4. Uncross arms back to starting position. Repeat.

What is MS?

Multiple sclerosis (or MS) is a chronic, often disabling that attacks...

...the central nervous system (CNS), which is made up of the brain, spinal cord, and optic nerves. Symptoms may be mild, such as numbness in the limbs, or severe, such as paralysis or loss of vision. Read More. The progress, severity, and specific symptoms of MS are unpredictable and vary from one person to another. Today, new treatments and advances in research are giving new hope to people affected by the disease.

Overview of the Central Nervous System

MS is Thought to be an Autoimmune Disease

The body’s own defense system attacks myelin, the fatty substance that surrounds and protects the nerve fibers in the central nervous system. The nerve fibers themselves can also be damaged. The damaged myelin forms scar tissue (sclerosis), which gives the disease its name. When any part of the myelin sheath or nerve fiber is damaged or destroyed, nerve impulses traveling to and from the brain and spinal cord are distorted or interrupted, producing the variety of symptoms that can occur.

Most people with MS learn to cope with the disease and continue to lead satisfying, productive lives.

The Four Courses of MS

People with MS can typically experience one of four disease courses, each of which might be mild, moderate, or severe.

Relapsing-Remitting MS
People with this type of MS experience clearly defined attacks of worsening neurologic function. These attacks—which are called relapses, flare-ups, or exacerbations —are followed by partial or complete recovery periods (remissions), during which no disease progression occurs. Approximately 85% of people are initially diagnosed with relapsing-remitting MS.

Primary-Progressive MS
This disease course is characterized by slowly worsening neurologic function from the beginning—with no distinct relapses or remissions. The rate of progression may vary over time, with occasional plateaus and temporary minor improvements. Approximately 10% of people are diagnosed with primary-progressive MS.

Secondary-Progressive MS
Following an initial period of relapsing-remitting MS, many people develop a secondary-progressive disease course in which the disease worsens more steadily, with or without occasional flare-ups, minor recoveries (remissions), or plateaus. Before the disease-modifying medications became available, approximately 50% of people with relapsing-remitting MS developed this form of the disease within 10 years. Long-term data are not yet available to determine if treatment significantly delays this transition.

Progressive-Relapsing MS
In this relatively rare course of MS (5%), people experience steadily worsening disease from the beginning, but with clear attacks of worsening neurologic function along the way. They may or may not experience some recovery following these relapses, but the disease continues to progress without remissions.

Since no two people have exactly the same experience of MS, the disease course may look very different from one person to another. And, it may not always be clear to the physician—at least right away—which course a person is experiencing.

Who, Why, How? Searching for the Cause of MS

Part One of Two: 12 minutes

This video features part one of a series that discusses research efforts looking into the causes
of multiple sclerosis.

Part Two of Two: 13 minutes

This video features part two of a series that discusses research efforts looking into the causes
of multiple sclerosis.

For more important information about MS, visit the NMSC website.

Courtesy: National MS Society - www.nationalmssociety.org

What’s on Your Plate?

MyPlate - USDA Dietary Guidelines for Americans

In an attempt to battle the current obesity epidemic in the United States the USDA (United States Department of Agriculture) decided to change the shape of the Triangular Food Pyramid to an image which it believed would better represent the Dietary Guidelines for Americans. The new “MyPlate” symbol launched in June 2011 as the government’s new primary food group symbol.

MyPlate is an easy-to-understand visual cue to help consumers adopt healthy eating habits by encouraging them to build a “healthy plate”, consistent with the 2010 Dietary Guidelines for Americans.

The plate is divided into 4 sections, with a cup of dairy off to the right upper side. Each half of the plate has a split of about 60/40. On one side, the 60/40 split is between your Protein (40%) and your Grains (60%). The other side is your Fruit (40%) and your Vegetable (60%). Check out the new MyPlate image and link to current and relevant information which may help you with your efforts for balanced eating and a healthy lifestyle.

Sadly, though every effort is being made to reverse the Obesity crisis in the United States, Obesity numbers continue to rise. During the past 20 years, there has been a dramatic increase in obesity in the United States and rates remain high. More than one-third of U.S. adults (35.7%) and approximately 17% (or 12.5 million) of children and adolescents aged 2-19 years are obese. ~Sharon Gayle

Adult Obesity Facts
What are the latest statistics on adult obesity in the United States?

Childhood Obesity Facts
How many children in the United States are obese?

Source: www.CDC.gov
Links: www.USDA.gov
CDC: Facts Page

Inspire, Encourage, Motivate!

Reach out and touch a life...

Help to encourage, motivate, and inspire another person by sharing your health and fitness achievements, milestones, and successes.

Share your story here in the GayleFORCE Fitness Blog or get your FREE Subscription to the GayleFORCE Fitness Newsletter and submit your story there. Positively touch another life!

Please submit your story’s (or fitness questions) to info@sharongayle.com. ~Sharon Gayle

GayleFORCE Fitness Newsletter.
Leading by Example!

All Rights Reserved.
Copyright Protected.

Trimming the Fat!

Guidelines for a healthier body and a happier you!

With the Summer fast approaching, we tend to take a longer, harder, look at ourselves in the mirror.  Some of us are satisfied with our general physique, while others will see various areas that might need a little refining, and feel the need to get rid of a few extra pounds.

The following general guidelines will help you work toward a healthier body and a happier you!

Calorie Deficit

Many commercial diets toot their own horns as having the right strategy to shed unwanted weight; however, while most do provide initial results, most also fail to provide the long-term results needed to help keep the weight off.  Following are two very important points to keep in mind:

1. Your body must burn more calories than it is taking in to lose weight.
2. One pound of fat equals 3,500 calories, so if you want to lose 1 pound per week, you need to average a caloric deficit of 500 calories per day.

NO! You do not have to run on the treadmill faster than the speed of light until your legs buckle (or you end up somewhere in the Twilight Zone) to burn the 3,500 calories to lose a pound. You will however, need to combine increased activity with changes to your diet/meal plan.

Going nowhere fast?  Re-evaluate your workouts, and achieve success! 

Basal Metabolic Rate and Calories Burned in a Day

To manage your weight, you need to know the number of calories you consume and the number of calories you burn. Your body has what is referred to as basal metabolic rate (BMR), which is the amount of calories you burn at rest in order to survive. Your BMR accounts for approximately 60 to 75% of all the calories you burn in a day. Yes—even while you are sleeping, your body continues to burn a small amount of calories.

Once you’ve determined your daily caloric needs, it’s time to set a realistic weight loss goal of 1-2 pounds per week and also calculate how many calories you need to eliminate your unwanted weight.
BE REALISTIC! Set a goal you can achieve. Crash diets and extreme workouts are not the way to do this. Work within your lifestyle and time constraints. Moderate changes will yield great results, and if done correctly, permanent positive lifestyle changes.

What to Eat

Managing your weight is easier than you might imagine. There is no need to spend hours planning your diet. Just follow several simple guidelines and keep the calorie deficit in mind.

You are what you eat. Choose to eat healthy.

• Reduce your portion sizes by 10 to 15% each time you prepare or order a meal.
• Eat smaller meals more frequently throughout the day and avoid skipping breakfast.
• Consume a variety of fruits and vegetables, whole grains, and non-fat or low-fat dairy products to get the nutrients your body needs.
• Aim for two or three servings of dairy products daily (e.g., milk, cheeses, yogurt).
• Select low-fat foods and avoid trans fats. Limit your total fat intake to 20 to 35% of daily calories, with no more than 7% of your total calories coming from saturated fats.
• Avoid eating too many salty foods.
• Limit alcohol beverage intake.

Cardio: Burn the Right Fuel

Research shows that lower-intensity exercise uses a larger percentage of fat as fuel compared to higher-intensity exercise. However, it does not burn as many calories as higher-intensity exercise and, consequently will not result in as much body weight or fat loss. Therefore, gradually increase the intensity to increase your caloric deficit while continuing to burn fats. Higher-intensity exercise also has a greater impact on keeping your metabolism elevated after your workout, which keeps your body burning calories, thereby allowing you to eliminate a few more calories. REMINDER! Always check with your doctor before starting any exercise program, and choose the intensity that is appropriate for your current health and physical capabilities.

Burn More Fat by Increasing Muscle

Strength training offers numerous health benefits, including an increase in the number of calories burned. Muscle tissue burns more calories than fat tissue, and building muscles utilizes a lot of energy. As you increase the amount of muscle you have, you will also increase your resting metabolic rate.

Build muscle ...Burn calories even when sleeping!

To prevent injury and develop consistency, it is suggested that you start off with one to two sets of 12 to 15 repetitions for all major muscle groups. ~Sharon Gayle

Notice: This article is for your reference only. Please consult with you Physician prior to starting any exercise program.
Additional Reference Source: ACE-American Counsel on Exercise
Photographs: Courtesy of MSTemplates

Blood Disorders and Public Health

America's public health system encompasses governments, healthcare providers, and others working to improve population health. The lack of a public health framework for many blood disorders, both rare and common, is a particular concern.

• For example, even a relatively common blood disorder such as venous thromboembolism (VTE), with a U.S. prevalence of at least 1 million people, lacks an established mechanism for surveillance. Little is definitively known about the magnitude of the public health burden of VTE. Although VTE is an important cause of mortality and may account for more than 100,000 deaths per year, fewer than 40,000 deaths associated with VTE are recorded  each year in vital records. That underestimate reflects in part the low use of autopsies, which are required to detect many fatal pulmonary emboli.
• Hereditary hemochromatosis is a genetic disorder present in about 1 million Americans, although few individuals at any point in time have symptomatic iron overload disease. The opportunity to detect iron overload at an early stage and intervene through therapeutic phlebotomy to prevent the development of clinical disease, specifically liver cirrhosis and cancer, remains a challenge.

• At least 3 million Americans have sickle cell trait. They are carriers of the sickle cell gene mutation, also known as Hb AS, but the extent to which the carrier status poses health threats is not well established.
• In the U.S., rare diseases are defined as disorders affecting fewer than 200,000 people (about 1 in 1500 people), although in the European Union, the cutoff is a prevalence of 1 in 2000 people. Medications that are targeted to rare diseases are known as orphan drugs. The rare blood disorders considered in the remaining papers in this supplement are bleeding or coagulation disorders, the most common of which are hemophilia A and B, and the hemoglobinopathies: sickle cell disease and thalassemia.
• Globally, sickle cell disease and thalassemia are not rare, with more than 300,000 affected births each year. In the U.S., it is estimated that perhaps 100,000 people live  with sickle cell disease and a few thousand with clinically noteworthy thalassemia.

We propose a framework for public health to address rare conditions that affect relatively small numbers of people and are often neglected in public health programs.

Blood disorders have a vital importance to public health and vice versa. Whether relatively common or relatively rare, people with blood disorders have health challenges specific to their conditions that require knowledgeable healthcare providers, access to screening and diagnostic testing, and information to help them manage their conditions. Public health systems are responsible for the assessment of the frequency and seriousness of these conditions, the appropriateness of screening tests and preventive services, and barriers to access evidence-based services. Public health professionals should be involved in activities to inform and influence policy development in order to ensure access to cost-effective services that improve health outcomes. Public health is not just about intervening to reduce the burden of common diseases and exposures but also about giving appropriate attention to the needs of people with rare disorders.

http://www.cdc.gov/Features/dsBloodDisorders/

Provided Courtesy of Centers for Disease Control (CDC) "Blood Disorders and Publick Health"
Source: Grosse SG, James AH, Lloyd-Puryear MA, Atrash HK. A Public Health Framework for Blood Disorders. Am J Prev Med 2011; 41(6S4): S319–S323.

Obesity Estimated to Increase to 42.80% in 2018

Sadly, even with the abundance of health and wellness information available to the public, the latest stats indicate that obesity levels in America continue to rise. As the numbers increase, so do the chronic physical and mental illnesses; which are often synonymous with Obesity.

Calorie Lab’s 2010 State-by-State Rankings breaks down the numbers and provides statistics on just how much Obesity has increased in 2010.  Colorado continues to rank as the leanest state while Mississippi remains the fattest for the 5th year in a row.

Courtesy of Reuters/Toby Melville

While many industrialized countries have experienced similar increases, Obesity in the United States are among st the highest in the world.(ref.1) Estimates have steadily increased from 19.4% in 1997, 24.5%, 2004 (ref.2) to 26.6% 2007 (ref.3) An ABC Report cites that “Obesity puts a drag on the wallet as well as health, especially for women…”

THE MILITARY

An estimated sixteen percent of active duty U.S. military personnel were found to be obese in 2004, with the cost of remedial bariatric surgery for the military reaching $15 million in 2002.  Obesity is currently the largest single cause for the discharge of uniformed personnel.(ref.4)

In 2005, 9 million adults of ages 17 to 24, or 27%, were too overweight to be considered for service in the military.(ref.5)

Image Courtesy of Calorie Lab

OBESITY DEFINED:

Obesity in an adult is defined as:  a Body Mass Index (BMI) of 30 or more.

Overweight is defined as:  a Body Mass Index (BMI) between 25 and 30.

PROJECTED PREVALENCE OF OBESITY

Based upon data collected through the Behavioral Risk Factor Surveillance System (BRFSS) and the National Health and Nutrition Examination Survey (NHANES), the prevalence of obesity in the United States is estimated to increase from the current level of 31.30% obese to 42.80% obese in 2018.

CONFUSION OFTEN LEADS TO INDECISION

There are schools of thought, which believe that “Not being able to sustain big lifestyle changes that experts tell them they need for weight loss”, is one of the causes for failure to address obesity; with "sustainability" being the core of the problem. Another reason given for the continued downward spiral of American health is said to be “too many options can often make decision make difficult”.  With less choices we often make quicker, more spontaneous, decisions and feel confident that we have made the right one. Too many choices often creates confusion, which has been found to lead an individual to not make any changes.

Too much information can lead to indecision.

I agree that with an overabundance of health and fitness publications, cable TV. programs, and fitness websites/videos encouraging "fitness their way"; the information can be a little daunting and may create indecisiveness.  Nevertheless, deciding to live healthy, and to pursue a balanced lifestyle is one of the most important decisions you will ever make. It impacts your entire future and dictates your longevity! 

To be sure that you are on the right track:

• First and foremost, speak with your Doctor regarding your general health
• Find out how, or what you might do to improve your general health, and well-being
• If your Doctor recommends that you [implement] a fitness, nutritional, or wellness program; ask she or he to provide the name of a professional with the specific expertise
• Meet with this Professional and follow the program they prepare for you

Have patience and trust that they know what they are doing.  But most importantly, believe in yourself and envision a better you!  If you believe you can achieve your goals …you’re halfway there.

SIMPLE CHANGES, BIG DIFFERENCES!

A simply change such as walking up and down the escalators during your commute, rather than allowing the escalators to take you for a ride, can mean burning 100 – 300 calories per day (dependent upon your current level of fitness).  Another change to consider… When at the office and going less than 6-flights up or down to another floor; CHOOSE TO WALK using the interior stairwells; rather than taking the elevator. 

Taking the stairs at the office can make a world of difference.

Not only will you begin burning significant calories; your legs will gradually become stronger showing increased tone due to the weight-bearing muscle activation, which takes place as you go up and down the stairs. Additionally, your Gluteus Maximus (buttocks) will also respond to each step you take, becoming tighter and more lifted over time.

You’ll be happy to find that within weeks, your body and legs will adjust to the change of movement and intensity, and you’ll be proud of yourself for trying. 

The suggestion above and other very simple changes to your daily routine, can bring about significant positive change; which are all part and parcel of leading a healthy lifestyle! ~SG.

References:

Reference 1. [^ World's Fattest Countries - Forbes.com - http://www.forbes.com/2007/02/07/worlds-fattest-countries-forbeslife-cx_ls_0208worldfat_2.html)
Reference 2. [^ (PDF) Early Release of Selected Estimates Based on Data From the 2004 National Health Interview Survey, CDC NCHS, 2005-06-21, http://www.cdc.gov/nchs/data/nhis/earlyrelease/200506_06.pdf, retrieved 2008-03-15] to 26.6% 2007
Reference 3. [^ (PDF) Early Release of Selected Estimates Based on Data From the January–June 2007 National Health Interview Survey (12/2007), CDC NCHS, 2007-11-19, http://www.cdc.gov/nchs/data/nhis/earlyrelease/200712_06.pdf, retrieved 2008-03-15]
Reference 4. ^ Basu, Sandra (2004-03-25). "Military Not Immune From Obesity Epidemic". U.S. Medicine. http://www.usmedicine.com/dailyNews.cfm?dailyID=187. Retrieved 2008-03-08. [dead link]
Reference 5. ^ Shalikashvili, John M. (30 April 2010). "The new national security threat:obesity". Washington, DC: Washington Post. pp. A19. http://www.washingtonpost.com/wp-dyn/content/article/2010/04/29/AR2010042903669.html.

Definitions:

Gluteus Maximus (Buttocks) - definition

Websites:

www.Calorielab.com
www.abcnews.com
www.americashealthrankings.org
http://en.wikipedia.org/wiki/Main_Page

Focus on strengthening your Heart...

Take care of your Heart, and it will take care of you!

Let's Compare...

When meeting with a client who wishes to discuss how they can become healthier, they are usually concerned with garnering the information needed to enhance their physical appearance via working-out, correct nutritional intake, weight-loss, and functionality, etc.  Rarely, are they speaking in terms of the muscles they cannot see, but which are far more important for being healthy ...the Heart and other Vital organs.  

When you intend to by a car undoubtedly one of your top concerns will be; The Cost, The Look, and The Make; but quite possibly #1 on your list will be The Quality of the car, i.e. the engine and all of its moving parts.  Though there are those car buyers that will sacrifice quality for looks; the discerning car buyer will insist that the car be able to run well, made with quality parts, guarantee longevity, and provide safety to themselves and their passengers.
 

Choose to age gracefully!

Now, let’s look at the human body in much the same way as we might a car -- We vary in physical body types, torso-shape and length, color, overall size, and external accents such as our hair, eyes, nose, mouth; and as with cars, we too add bells and whistles such as jewelry, tattoo’s, and make-up. However, just as a car is only as good as the sum of its engine and moving-parts, so is the human body only as good as its healthy organs, strength, and ability to function optimally?  Much, if not all of our concerns should be placed on working from the inside out by strengthening our internal organs, so that we have the ability have the ability live fit, healthy, and long!  We all age, but aging gracefully, like a fine wine is the key to leading a successful healthy lifestyle.

The HEART is the human body’s most vital organ!

Three key ways in which you can build a healthy Heart:

1. Cardiovascular workouts 

2. Balanced and healthy Nutrition

3. Minimizing stress

Cardio Exercise Benefits

It is a well-known fact, that cardio exercises help an individual remain fit and fine. Cardio exercises have a long list of wonderful health benefits. Besides strengthening the heart and lungs, it burns calories and lowers body fat. Some of the benefits are listed below: 

• It promotes heart health
  
  

• Increases the metabolic rate
  
  

• Helpful for patients suffering from stress and depression
  
  

• Increases energy level and promotes sound sleep

The health of our heart in large part, dictates our ability to live vibrant and full lives. Be good to your heart and it will be good to you!  ~SG

Be good to your Heart and live healthy!

BELOW IS A LIST OF CONDITIONS OF THE HEART: 

Arrhythmia

An arrhythmia is an abnormal heart rhythm. Learn about the heart's structure and why abnormal heart rhythms may cause problems. Read more...

Cholesterol

It may surprise you to know that cholesterol itself isn't bad. In fact, cholesterol is just one of the many substances created and used by our bodies to keep us healthy. Some of the cholesterol we need is produced naturally (and can be affected by your family health history); while some of it comes from the food we eat. Read more...

Congenital Defects (Children & Adults)

The word "congenital" means existing at birth. The terms "congenital heart defect" and "congenital heart disease" are often used to mean the same thing, but "defect" is more accurate. The heart ailment is a defect or abnormality, not a disease…  Read more...

Diabetes

"Diabetes mellitus," more commonly referred to as "diabetes," is a condition that causes blood sugar to rise to dangerous levels... Read more...

Heart Attack

Every year, tens of thousands of Americans survive heart attack, go back to work and enjoy a normal life. You have every reason to be confident of a full recovery. Your heart is healing and with each passing day you'll get stronger and more active. The following questions and answers will help you better understand what has happened to you and how you get started on the road to recovery.  Read more...

Heart Failure

The term "heart failure" makes it sound like the heart is no longer working at all and there's nothing that can be done. Actually, heart failure means that the heart isn't pumping as well as it should be.
... Everyday activities such as walking, climbing stairs or carrying groceries can become very difficult. Read more...

High Blood Pressure

...However, high blood pressure, or hypertension, is a disease. Even though it typically has no symptoms, HBP can have deadly health consequences if not treated. 74.5 million U.S. adults have been diagnosed with high blood pressure. Read more...

Cardiac Arrest

Cardiac arrest is the abrupt loss of heart function in a person who may or may not have diagnosed heart disease. The time and mode of death are unexpected. It occurs instantly or shortly after symptoms appear.
Each year about 295,000 emergency medical services-treated out-of-hospital cardiac arrests occur in the United States. Read more...

Metabolic Syndrome

Metabolic syndrome is a serious health condition that affects about 35 percent of adults and places them at higher risk of cardiovascular disease, diabetes, stroke and diseases related to fatty buildups in artery walls. The underlying causes of metabolic syndrome are obesity, being overweight, physical inactivity and genetic factors. Read more...

Peripheral Artery Disease (PAD)

PAD is a narrowing of the peripheral arteries, most common in the arteries of the pelvis and legs. PAD is similar to coronary artery disease (CAD) and carotid artery disease. All three of these conditions are caused by narrowed and blocked arteries in various critical regions of the body. Hardened arteries (or atherosclerosis) in the coronary artery region, restricts the blood supply to the heart muscle. Read more...

Cardiovascular Conditions of Childhood

If your child has been diagnosed with a heart condition?  Find the answers to common concerns to many types of heart conditions. Read more...

Source: American Heart Association (AHA) www.Heart.org
Stats: All Conditions briefs and statistics provided by American Heart Association (AHA) www.Heart.org

Plateaus Help to Gauge your Progress.

Over time, as your body adapts to the intensity and energy required to get through your exercise routine, you may arrive at a state of "Plateau". To Plateau means: You have become efficient at getting through your routine, "efficient" meaning that your body will begin to burn less calories when you do the same activities. You have become stronger and fitter, thus, running 2-miles or, climbing 3-flights of stairs, is not as difficult as it was in the past. The only way to move beyond this plateau would be to change you workout, the intensity, time, or the routine itself.

Plateaus indicate progress ...a milestone!

How to continue making progress:

Intensity: Is how hard you workout. Changing the intensity is simple. Instead of running level on the treadmill, you might try setting it to an incline. However, if you do not feel ready for this, consider running a faster mile.

If your pace is a 9-minute mile, try your best to improve it. This way you will be able to run longer than a mile in 9-minutes and burn more calories. Note however, that running a faster mile alone may not increase your calorie expenditure.

Time: Is how long you work out. You can break your body’s improved efficiency by cycling longer. Instead of cycling for 1-mile, consider gradually increasing your endurance by adding an additional half-mile, or perhaps a mile every week.  The time you add would be dependent on the amount of time you can dedicate to your workout. Add what you are comfortable with. For you it may be ½ a mile; for others it may be 1.5 miles. Either way, in time, you should see positive change.

A Goal Achieved!

Be happy and try to view each plateau as a goal achieved!  With this in mind, you should not try to prevent the plateau as it helps to gauge your progress. The key is to know when you have arrived at a plateau, and how best to move beyond it.

You've achieved a goal!

IMPORTANT:  Dependent upon the frequency/amount of days you workout, the type, order, and intensity of your workout; you may need to change your routine every 4-6 weeks or so. If you are performing your workouts correctly, your body naturally gets used to what you’ve been doing, and eventually will not be (as) effective in meeting your goals, if it doesn't change.

Oftentimes, what’s needed is as simple as changing the order of your workout, as well as using different machines and weights.

SUGGESTION:  If you find that you’re having a difficult time giving up a routine; get rid of it all together!!! You’ve gotten so used to it that your mind and body fear the unknown, and the work you’ll have to put into something new. Keep in mind that when you do not change your routine as needed, you might find your workouts boring. "Boring" combined with a lack of additional progress due to a plateau, will almost definitely make you stop working out altogether. We do not want that!  Fear not - choose to renew your goals, change your routine and start fresh! ~SG

Merriam Webster Dictionary: Definition of "Plateau"