Cross-training can get you back on track

Even though I’m working out -- walking or running on the treadmill every day -- I’ve stopped losing weight. What can I do about this plateau?

Our bodies can be very stubborn and adaptive when it comes to weight loss, increases in strength or even cardiovascular gains.

The only way to combat this is to constantly change our fitness programs, adding variation to the workouts so that our bodies don’t become too comfortable. If you’ve been doing 30 minutes of cardio on the treadmill three times a week for four weeks, for example, your rate of progress probably has stagnated.

One solution is to cross-train, tackling other exercises. For instance, you could take a week off from your cardio work to lift weights or practice yoga. You also can change the amount of time you spend on the machine, increase the intensity of the workout or take your routine outside, such as by going for a brisk walk.

I’m an avid runner but my hamstrings have been bothering me lately. Do you have any suggestions for activities that will resemble running?

Try cross-training on a bike or Stairmaster. Sprints, or intense activity, on a stationary bike are probably the closest approximation of running fast, especially if you stand up while doing them.

Sprints on the stair climber work as well. Try taking shallow steps, then deep steps, as if you’re running up and down hills. Stand up straight and really pump your arms for maximum benefit. Also, to avoid tight muscles and injuries, add stretching to your routine.

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Stephanie Oakes is the fitness correspondent for Discovery Health Channel and a health/fitness consultant. Send questions by e-mail to stephoakes@aol.com. She cannot respond to every query.