When we try a new type of exercise, it is common for the progress to be faster and more noticeable at first (both in terms of appearance and physical performance). And then, there comes a time when things seem to stagnate: you find it difficult to beat your own records and even notice changes in the mirror. This is called plateau effect.
Plateau effect: why does it happen?
The problem has a scientific explanation, you see? According to an article published in 2022 in International Journal of Environmental Research and Public Healththe constant search for balance in our biological system is the main reason why the results of physical activities tend to be inversely proportional to our conditioning.
“The longer we exercise, the more effective the muscular, neural and cardiorespiratory adaptation mechanisms activated by our body become,” said the study conducted by Israeli doctors Ram Gelman and Yaron Ilan, and American doctor Marc Beg.
This means that your body becomes more “resistant” to the stimuli of the sport in question, requiring increasingly more intensity and volume of training to evolve.
Knowing the causes of the plateau effect is important not only to explain how it works, but also to guide how to overcome it. Here are some tips:
How to get out of the plateau effect
1 – Vary the stimuli
The first step to overcoming this problem amidst the “sabotage” caused by the human body is to invest in a workout consisting of different and almost competing exercises.
These different stimuli can be applied through techniques that manipulate the intervals between sets, the number of repetitions performed, the type of muscle contraction emphasized, the level of overload used, the time under tension and even the metabolic rate requested.
Another option is to change the type and intensity of your workout. This can stimulate your body to use more energy, avoiding the plateau effect and promoting weight loss and muscle gain.
In some situations, it may be interesting to have support from a physical education professional so that a training plan can be established in accordance with the objective.
2 – Change your diet
Did you know that your training results may not be happening due to inadequate nutrition? This is because when you follow the same diet for a long period of time, your body becomes accustomed to the amount of calories and nutrients that you will consume daily. To avoid changes in your metabolic processes, your body will reduce its energy expenditure to keep your body functioning properly. This slows down the process of burning fat and losing weight.
Not to mention that you may be consuming a insufficient amount of nutrients important for sports practice, such as proteins and carbohydrates.
The ideal? Ask your nutritionist to adjust the volume of your meals (yes, this can mean eating more and better!).
3 – Don’t neglect other healthy habits
How to drink water and rest! Water is essential for the proper functioning of the body, that is, for metabolic processes to occur.
In the absence or low amount of water, the body starts to save energy to perform metabolism, interfering with the weight loss process and favoring the plateau effect. Therefore, it is recommended to drink at least two liters of water per day.
Furthermore, when By getting adequate sleep, it is possible to promote muscle regeneration, which allows for the gain of lean mass and the complete recovery of the body for the next effort. Not to mention that a good night's sleep helps regulate hormones related to hunger, which are ghrelin and leptin.
