What is the plateau effect? See what a “plateau” is in other dictionaries. Mountain systems of Russia

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5. Plateaus and plateaus Brief description

Plateaus are hills with a flat surface, bounded at the edges by more or less pronounced slopes. The latter often take the form of high ledges, sometimes rocky cliffs. This is the Ust-Urt plateau and others. Plateaus are formed in places where rock layers lie horizontally or with a very slight slope, and the uppermost ones are so hard that they are difficult to destroy (Fig. 113).

Rice. 113. Plateau

The plateaus are usually poorly dissected. The central parts are occupied by a flat, undulating or hilly plain, against which isolated peaks or groups of peaks can rise. Only towards the edges of the plateau does the density and depth of dissection increase noticeably. There is a frequent, very complex network of deep but short valleys, such as large ravines or gorges and canyons with very steep, often rocky slopes and a steeply sloping bottom. Between the gorges and ravines rise narrow sections of the plateau, isolated isolated heights, sometimes with a flat (table) top, but very often sharp and cone-shaped.

Plateaus are known that are dissected not only at the edges, but also in their central parts by deep canyons with steep stepped slopes and a narrow bottom. The plateau areas that rise between the conyons have the appearance of table mountains with a more or less significant flat top and a sharp edge (edge). Strongly dissected high plateaus with flat tops, preserved only in central parts watersheds are called plateaus. Most typical example is the Central Siberian Plateau.
Watershed hills look like large massifs with individual peaks planted on them. The latter are most often flat with steep slopes, sometimes cone-shaped (truncated or pointed). Watersheds descend to river valleys in several wide steps (terraces) with alternating more or less wide flat spaces and ledges. The valleys are deep (up to 150-400 m), usually steep. Characteristic are numerous narrowing valleys that look like canyons, with steep and high slopes.

Representation of plateaus and plateaus on maps

On topographic maps, plateaus and plateaus are depicted quite clearly.

The image of the plateau (Fig. 114, 115) is characterized by a strong condensation of the horizontal lines depicting the slopes of the plateau, due to which the surface of the plateau is well shaded, on which the depths between the horizontal lines are much larger.

Flat peaks that rise above the surface of the plateau and cut through its wide and deep valleys are, as a rule, conveyed by the main horizontal lines, so depicting them on large-scale maps does not cause difficulties. You just need to highlight the gradation and steepness of the slopes. The latter is best achieved by using a conventional sign of cliffs or rocks (Fig. 114 and 116).

On maps of scale 1:200,000 and smaller for better highlighting vertices and command heights, half-horizontals should be used, especially when, due to an increase in the height of the section, almost all vertices fall out.

When depicting the plateau topography of regions with a polar climate, it is necessary to show snowfields, which represent a very characteristic feature of the landscape, lying on the steep slopes of peaks facing north (Fig. 117) and protected from the action sun rays steep rocky cliffs.

The ledges common on the surface of the plateau are clearly conveyed conventional sign rocks (Fig. 114, 115a). Due to the large number of these ledges, when depicting them on small-scale maps, their relative height and significance in the relief should be taken into account.

The marginal areas of the plateau, strongly dissected by valleys, often take the form of ridges, which should be conveyed by angular bends of the horizontals.

The relief of the plateaus is characterized by deep and wide depressions between mountains, in the form of valleys, often stretching for tens of kilometers and dividing the plateaus into separate groups and massifs. Part of such a depression occupied by the lake is shown in Fig. 115a. Characteristic feature it is a trough-shaped transverse profile observed along its entire length. The horizontal lines that draw the bottom of such depressions should have a rounded closure. When depicting the slopes of such depressions, it is necessary to show their dissection river valleys, which, as a rule, form deltas at the mouth, often having the shape of an elongated semi-oval.

The most important thing when depicting the relief of plateaus is to show the slopes of the plateau, usually dissected river valleys and gullies, these slopes, due to their very significant relative height and steepness, play a prominent role in appearance plateau terrain. In our example, the slopes are clearly depicted by the horizontal lines of the main section. Only their upper parts (50-100 meters high), in places where the horizontal lines merged, are represented by the conventional sign of rocks, which makes the edge of the plateau stand out even more sharply (Fig. 114, 115a). The concave profile of the slopes is clearly reflected by the increase in the position of horizontal lines in the lower part of the slopes.

The dissection of slopes by erosion furrows, potholes and gullies can be displayed on maps at a scale of 1:25,000 -1:50,000 by angular bends of contour lines. On maps of scale 1: 100,000 and smaller, many gullies can only be conveyed by the symbol gullies. However, large gullies should, if possible, be depicted as horizontal.

In order to believably depict the slopes, it is necessary to show not only gullies and furrows, but also to correctly reflect the nature of the ridges separating them by drawing horizontal lines. This is achieved by giving the bends of the horizontal lines that draw the ridges a shape that matches the nature of their surface. For example, if the ridge is sharp, then the bends of the horizontal lines should be angular.

Scree, often found on mountain slopes, is displayed as contour lines only on large scale maps (1:25000-1:50000). On smaller-scale maps, scree can be depicted using conventional symbols and, moreover, in those places where they occupy a more or less significant area. Plumes stretching along the base of the slope will appear on maps of all scales as smooth horizontal lines without sharp bends.

The river valleys cutting through the slopes of the plateaus are extremely diverse. Along with wide valleys, narrow ones with a V-shaped transverse profile are often found. This difference in valley shapes should be shown on the map by a corresponding contour pattern.

The features of the relief depicted on the samples include glacial formations - kars (see page 93).

Large-block rocky placers, characteristic of the plateau and often covering the surface of both the plateau itself and its steep slopes, should be shown with a special symbol placed evenly over the entire area of the placers (Fig. 114, 115).

Glacial forms in the relief of plateaus (karas and troughs) are depicted in accordance with the requirements set out in the section “Image of alpine-type mountains” (Fig. 114, 115).

In an effort to lose weight, we go on a diet and start exercising. The first days and weeks of loss are very pleasing – the scales shock less and less. But after a few weeks, progress slows down. And after some time it stops altogether - we suddenly discover that there is a plateau effect. But there is no need to be afraid - this article examines the causes of the phenomenon and provides answers to the question of how to overcome stagnation.

What is the plateau effect when losing weight?

The plateau effect when losing weight is a phenomenon in which the scales either freeze in place or even indicate weight gain. At first, with a competent and purposeful approach, body weight decreases relatively quickly. Then the kilograms begin to melt away more and more slowly. It would seem that this is not a problem, but there comes a time when, with the same efforts - dietary and sports - all attempts to break through the ceiling seem unsuccessful. Worse yet, you intensify your attack on fat, but the weight begins to increase. Many people, faced with an unpleasant effect, become disappointed in diets and exercise, lose motivation and capitulate. Usually than more people motivated at the start, so more disappointment.

Giving up the fight is the wrong decision. There are ways to break through stagnation. When faced with a problem, you need to understand its causes and develop a strategy to get out of the stagnant situation. But the plateau also has a positive connotation. During periods of stagnation, the body records the achieved result. Due to the body's adaptation to certain conditions, it is more difficult to gain weight after finishing a diet. excess weight again. It is only important to be able to adapt to similar phenomena and get out of the situation to your advantage.

Causes

The plateau effect is a phenomenon that may be behind whole line reasons. Let's look at the main ones.

Water retention in tissues

The five kilograms lost are not just fat. The scale shows the weight of the entire body, including muscles, water, body fat, etc. Losing too quickly almost always means that you have lost a complex of components, in which fat is only one of the components.

Strict diets and enormous physical activity, which involve losing 0.5-1 kg daily, are ineffective in long term. Normal losses are approximately 200 grams of fat per day. Everything above most likely comes from water.

If you are experiencing a plateau, it is likely that fluid is being retained in your body tissues. There are many situations in which prolonged water retention is possible. Sometimes, for a number of reasons, rapid weight gain occurs within 1-3 kg. This happens, again, due to the accumulation of fluid. The accumulation of water, for example, often accompanies the second phase of the menstrual cycle. Excessive consumption of salty foods can lead to retention of up to 1.5 liters of water per day. By increasing your daily salt intake by 10 g per day, you can suddenly gain a kilogram in weight.

Intense training sometimes leads to muscle swelling. The plan is to lose weight after active physical activity, but in fact the weight increases. All these are examples of an imaginary plateau. Dealing with this type of congestion can be relatively simple by eliminating factors that contribute to fluid retention.

Insufficient intake of fats and proteins

A balanced diet means that the diet consists of approximately:

30-35% proteins;
15-20% fat;
45-55% carbohydrates.

Too noticeable departure from the specified ratio of components can negatively affect the condition of the body. As a result, instead of weight loss, there is stagnation. At first glance, to get rid of fat, you need to limit its consumption as much as possible. In fact, the body needs a certain percentage fat and responds to its deficiency by refusing to use up existing fat reserves. This way he insures himself against dangerous force majeure situations.

Overly strict diet

A similar reason is that when you reduce your caloric intake in the first days and weeks, your weight decreases and then freezes at one point. Eating too few calories affects your basal metabolism. Reacting to excessive stress, the body slows down metabolism, which determines the rate of weight loss.

Attempts to further reduce the calorie content of food will lead to even greater “belt tightening” by the body. The body will strive to save every calorie. Ultimately, an inadequate diet and exercise stress will lead to metabolic failure. And this is already much worse than the established weight.

Functional restructuring

The fight against extra pounds can be hampered by the body's work to rebuild systems to basic level. If your weight loss process has stalled, it is possible:

the functioning of the cardiovascular system is normalized;
the musculoskeletal complex is reshaped;
skin tightens;
periarticular ligaments are tightened;
position changes internal organs– due to burning fat and freeing up space.

These processes are pursued the most important goal– protect your health. A slim figure is good, but sometimes, according to the body, losing weight can negatively affect the state of internal systems.

Until the fundamental restructuring is completed, it will be very difficult to achieve results. But this is not a reason to give up - on the contrary, you need to continue so as not to be thrown back starting position.

Monotonous training

You can encounter a plateau effect if you give your body the same load from week to week. By not changing the exercises, the number of approaches and repetitions, or increasing the intensity, you are hinting to the body that it can stop adapting to new conditions.

Energy surplus

Fat melts when the body lacks energy from the outside. With such a deficiency, the body is forced to open its own bins. And the first contender for the title of energy source is fat. Stagnation can occur if the amount of energy consumed becomes equal to the amount expended.

How long can the weight loss plateau effect last?

The duration of stagnation varies from 2-3 weeks to 1-2 months. The average duration of the effect is a couple of weeks. Sometimes the period may drag on and exceed the specified ceiling.

The duration depends on the cause of the phenomenon and on how competent the measures are to get out of the plateau. In some cases, it is enough to adjust your diet slightly to see changes. In others, you have to adapt to the body’s decision and wait much longer. In any case, there is a way out of the situation. The stupidest reaction to stagnation is to give up. By focusing your efforts on solving the problem, you will definitely get out of the deadlock sooner or later. Next - how to overcome the plateau effect.

How to overcome effectively?

The problem can be solved in two main ways - by changing your approach to training and working on your diet.

Workout

Let's consider several schemes that will help move the situation forward dead center. But there is no need to act comprehensively. Excessive zeal is fraught with overtraining and will not solve the problem. Loads need to be adjusted gradually, with analysis of changes.

Ways to increase training intensity:

Reduce rest between sets. Most women and men who come to the gym to lose weight and get in shape rest for too long - they might as well stay at home. If you are not a weightlifter or powerlifter, do not stretch the pause - recover for no longer than a minute. Girls who work with minimal weights need to rest even less.
Increasing repetitions per set. There is no need to double the number - a small increase is enough to increase the intensity and impact of the training.
Increasing weight on equipment. This is not about a strength approach to training, but about working in a high-repetition style. This regime also involves a gradual increase in weights - without progressive load, it will not be possible to demonstrate to the body the need for change.
Changing exercises or training strategy in general. Monotony not only kills motivation, but also forces the body to quickly adapt to stress. Instead of banal “jock” techniques, try doing CrossFit or adding more cardio.
Changing the frequency of training. If you've been training a couple times a week, try adding a third. But, if you already go to the gym 5 times a week, this option is not for you.
Using advanced load forcing techniques. This may include negative repetitions, supersets, partner help, etc.
Increasing approaches to exercises. Here you need to act more carefully than in the case of increasing the number of repetitions - even one additional approach may be enough to cause overtraining after some time. But by acting wisely and constantly analyzing the body's response, you can make progress in losing weight.

An example regarding the last point. Let's assume that girls are training their legs and buttocks. Then their changing program might look like this:

And so on, until in all exercises you reach fives or any other numbers that are one more than the original value.

Nutrition

If you suspect that the problems lie in poor nutrition, you can:

Reduce daily caloric intake. For example, if you consumed 1700 calories a day, reduce the figure to 1600. No more is needed - gradualness is also important here.
On the contrary, increase the number of calories. This will work if you have overdone your diet. At the same time, it is necessary to diversify the menu - focusing on the same type of food will not be a very wise decision.
Add fasting days using the swing effect. You can add a couple of specialized days to your regular diet - on one of them the calorie content increases, and on the other it decreases. This effect will help boost your metabolism and overcome stagnation.

An approximate diagram of such a “swing”:

Depending on the cause of stagnation and how long the plateau effect lasts, you need to choose a method to combat it. It is imperative to take into account all the food eaten. Many people overlook certain products that they consider unable to significantly affect the result. But such little things can add up to quite tangible numbers that determine how productive the fight against overweight.

Among other things, you need to drink enough water - liquid speeds up your metabolism well. A sauna and massage will be a good help. It is very important at this stage not to lose motivation and faith that effective weight loss is possible. And such stagnant effects are inherent to various parties life - from strength training before mastering a new profession.

Plateau

1) on land - an elevated flat or slightly undulating plain, bounded on all sides or partially by steep slopes and ledges that separate it from the surrounding low areas. A plateau is formed on horizontally lying or gently inclined layers of sedimentary or volcanic rocks, and the surface of the plateau coincides with the bedding of the rocks that compose it. Often plateaus are dissected by deep river valleys - canyons(Colorado Plateau in the southwest USA, Ufa Plateau in the Urals). In arid areas on the plateau, rocky and gravelly deserts are common - hammads with island mountains towering above them - remnants higher and more ancient plain (North African plateau, Ustyurt). There are structural plateaus, the surface of which is armored by a horizontally lying layer of hard rock, volcanic, composed of layers of lavas on top (plateaus on Armenian Highlands), denudation - a type of structural plateau with remnant hills and with a thin cover of loose sediments (Betpak-Dala in Kazakhstan), accumulative - loess plateau in China, upland - plateau in internal parts mountainous countries.

2) Underwater plateaus– uplifts of the ocean floor with a leveled surface, limited by ledges in the abyssal (see. Abyssal zone ) in the depths of the ocean, including at mid-ocean ridges and on the continental slope.

Geography. Modern illustrated encyclopedia. - M.: Rosman. Edited by prof. A. P. Gorkina. 2006 .

Synonyms:

See what a “plateau” is in other dictionaries:

Roraima This term has other meanings, see Plateau (meanings). Pl... Wikipedia

plateau- uncl., cf. plateau m. united, military What is a plateau, that is, flat bottoms, bushings or plugs. 1733. Art. S R. 1 44. Wed. How to load his firecrackers and place them on the madrilla board, that is, his flat bottom. 1733. Art. S.R. 1 45. 1. outdated... ... Historical Dictionary Gallicisms of the Russian language

- (French platean, from plat even). 1) flat circles, or quadrangles, which are placed on tables under lamps, candlesticks, etc. 2) flat hill, plateau. Dictionary foreign words, included in the Russian language. Chudinov A.N., 1910 ... Dictionary of foreign words of the Russian language

Plateau. Khunzakh plateau in Dagestan. PLATEAU (French plateau, from plat flat), 1) on land, an elevated plain limited by cliffs or ledges (for example, Loess plateau in China, Ustyurt in Central Asia); often included in plateaus and... Illustrated Encyclopedic Dictionary

PLATEAU, a completely flat, elevated PLAIN, limited by clearly defined ledges. Above general level a plateau may be dominated by mountains, or it may be carved by deep river valleys or canyons, thereby forming a dissected plateau.… … Scientific and technical encyclopedic dictionary

Unchanged; Wed [French plateau] Elevated plain, limited by clearly defined ledges, steep slopes. High p. Descend from p. * * * plateau (French plateau, from plat flat), an elevated plain limited by clearly defined ledges... ... encyclopedic Dictionary

Upland, plateau, tray, kyr, puna, karru, plain, veld Dictionary of Russian synonyms. plateau see plateau Dictionary of synonyms of the Russian language. Practical guide. M.: Russian language. Z. E. Alexandrova ... Synonym dictionary

- (French plateau, from plat flat), 1) on land, an elevated plain limited by cliffs or ledges (for example, the Loess Plateau in China, Ustyurt in Central Asia); often included in plateaus and highlands. 2) Underwater uplift plateaus... ... Modern encyclopedia

plateau- Category. Stage of motor skill formation. Specificity. The interval on the exercise curve, represented by indicators of success in developing a skill, in which it is parallel to the x-axis, which represents the time to develop the skill. Effect… … Great psychological encyclopedia

The interval on the exercise curve, represented by indicators of success in developing a skill, in which it is parallel to the x-axis, which represents the time to develop the skill. The plateau effect indicates the achievement of a certain degree... ... Psychological Dictionary

PLATEAU PLATEAU (French plateau, from plat - flat), 1) on land - an elevated plain limited by cliffs or ledges (for example, the Loess Plateau in China, Ustyurt in Central Asia); often included in plateaus and highlands. 2) Underwater plateaus - uplifts seabed with a leveled surface, limited by steep slopes.

Modern encyclopedia. 2000 .

Synonyms:

See what "PLATO" is in other dictionaries:

Roraima This term has other meanings, see Plateau (meanings). Pl... Wikipedia

- (French platean, from plat even). 1) flat circles, or quadrangles, which are placed on tables under lamps, candlesticks, etc. 2) flat hill, plateau. Dictionary of foreign words included in the Russian language. Chudinov A.N., 1910 ... Dictionary of foreign words of the Russian language

Plateau- Plateau. Khunzakh plateau in Dagestan. PLATEAU (French plateau, from plat flat), 1) on land, an elevated plain limited by cliffs or ledges (for example, the Loess Plateau in China, Ustyurt in Central Asia); often included in plateaus and... Illustrated Encyclopedic Dictionary

PLATEAU, a completely flat, elevated PLAIN, limited by clearly defined ledges. Mountains may rise above the general level of the plateau, or it may be carved by deep river valleys or canyons, thereby forming a dissected plateau.… … Scientific and technical encyclopedic dictionary