The Fitness Plateau Effect

In the late 1960s Dr. Kenneth Cooper launched one of the biggest fitness revolutions in history with his book “aerobics”.

Cooper's book popularized the notion that moderate aerobic exercise performed 3 to 4 times a week for 20 min, was all it took to improve health and fitness. Aerobics became hugely popular and inspire the jogging craze of the 1970s and the power walking fad that followed. People were understandably enthused about an exercise plan that required little more than lacing up a pair of sneakers, wasn't too physically taxing, didn't take all day, and even packed a bit of an endorphin kick. It sounded like the discovery of the holy Grail of physical fitness, and, to some degree, it was. Aerobic devotees enjoyed fairly decent returns for their rather minimal efforts, becoming fitter, managing their weight better, and enjoying healthier lives.

In fact, aerobics has become such a part of the cultural lexicon that today the very word casts into your mind images of spandex clad bodies sweating to the beat of loud music in packed exercise studios. But the aerobics movement also includes the many dedicated fitness buffs who run, walk, cycle, swim, and use fixed exercise machines. This massive group of well-intentioned, health oriented individuals probably includes you , the reader of this blog.

Fitness Answers

So the question is with all of this fitness exercise going on...

Why aren't there more people out there in better shape?

Two words...

Plateau effect.


The plateau effect is a rather disheartening leveling off of fitness as measured by such things as exercise tolerance, weight control, and athletic performance. Anyone who works out consistently has probably experienced this dreaded plateau to some degree. You're exercising as much as ever, but instead of improving, you're unable to shed those last few pounds or advance to a tougher level of step class or run or swim faster than you could months ago.

Why is this? It's because your fitness and exercise program is too limited.

The bottom line is that purely aerobic exercise can only take somebody so far. Even if you had a whole day every day to devote to working out.  Relying solely on moderately paced, moderately difficult exercises, as most people do, will never ever give you anything more substantial than moderate results. You'll definitely be in better shape than a beer swelling, channel surfing couch potato of course, but you won't ever be considered very fit. Unfortunately most people have never been taught to exercise any other way.

Better Training for Fitness

Does aerobic exercise work? Sure. But interval training works better for Fitness.

Interval training or circuit training like we do train at fitness one training systems in Kernersville, makes the most of the limited amount of time most of us have available for exercise. Instead of squandering this time on comfort zone exercises, get in a couple of sessions a week of more challenging workouts. These workouts use brief burst of high-intensity activity to generate powerful physiologic processes, which result in decreased body fat and increased fitness and strength.  Circuit training helps you work smarter with what time you have and ultimately reward you with better results.

There is no question the interval circuit training is superior to The long slow duration training used at the big box Gym- This has been proven again and again. Basically, interval training delivers remarkable results by using the body's natural ability to adapt to stress. It is always changing, muslce are confused, and maximum calories burned.

Interval training increases human growth hormone naturally, burns more calories because you exercise at higher intensity for brief periods of time, taps into larger muscle fibers while training, and means greater fitness in less time.

There's no question that aerobic exercise done regularly improves the body cardiovascular system. But sooner or later there comes the dreaded fitness plateau, when improvement seems to grind to a halt. The interval training program is scientifically proven to break through the sort of barrier and provide you with greater fitness in less time.

Remember you cannot out train bad nutrition, so along with your circuit training and interval based program you must get your nutrition in line as well. These two together, the interval circuit training format like we utilize at fitness one and a good solid nutrition program will definitely help you achieve your fitness goals in the shortest amount of time possible.

Not only will you shed inches building muscle and improve your ability to perform, you will also be getting healthier and feel better about yourself, building confidence each and every day.

If you want to learn more, we recommend the book the interval training workbook by Joseph Nitti.

Our 21 day rapid fat loss boot camp is in enrolling now for the summer shape up program. If you are ready to finally shed those inches, building muscle and getting in shape for the summer contact us for more information. We look forward to training in Fitness together.

If you have questions, we are here to help. Please feel free to contact us at trainer@myfitnessone.com

An Excerpt from this Blog taken from the book Interval Training by Joeseph Nitti.


Allen Branch is the founder/Master Instructor at Fitness One Training Systems, the Kernersville areas leading results based fitness program. The new Fitness One Facility features a 10,000 square foot facility equipped with Treadmills, ellipticals, Free weights, TRX suspension trainers, Kettlebells, Agility training, a complete line of Fitness classes, Rapid Fat loss bootcamps and Kernersville Krav Maga, Martial Arts, Kickboxing and Karate and Much more. Allen can be reached at 336-655-4558

See the staff credentials and learn more about Fitness One at myfitnessone.com