By Marina Aagaard, MFE
On the 1st of January you are full of good intentions and New Years resolutions, which often revolve around getting into better shape … however a 0-100 mph start after a relaxed Christmas (season) often results in physical and mental overload and injury come February. There are smarter ways to do it.
It is a classic mistake to do too much, when you start exercising. No matter if it is running, spinning, strength training or other forms, and whether you are a trained exerciser getting back after a holiday break og injury or you are a total beginner, who wants to get into shape right NOW e.g. because of New Years Resolutions.
Here is a handful of free personal training tips for 1) avoiding overdoing it and injuring yourself and 2) getting better and faster results.
5 Tips for Better Workouts This Year
1. Start and increase effort gradually. Increase volume (weight, distance) by max. 2,5-10 % per week. Not a lot, but you have to give your body a chance to adapt.
2. Train regularly and stick to it – no matter what. If possible Work out 3-4 times (up to 6 times) per week. However, less is o.k. when starting out and 1-2 times a week is a lot better than nothing and fine for maintaining fitness, if you are pressed for time.
The most important thing is stick with your healthy and rewarding new habit.
3. Enjoy variety, mix and match cardio, strength, neuromotor and mobility exercises in your programme. It is more fun and an all-round good shape improves performance in all sports and function in everyday life.
4. Train smart; e.g. get help to design a time-efficient functional training program.
Far too many people Waste precious time with poor programs and exercises; avoid that and get better results faster.
5. Listen to your body; during the workout and afterwards. It is o.k. if it feels hard and challenging, but pain or irritation is a warning signal. Go for a feeling of ‘smiling’ and ‘ease of movements’, it is a better and more fun way of working out.
In the days after you should feel more energetic. If you feel tired and moody, it may be a sign of over-training and the training program should be re-designed.
Note: DOMS, delayed onset muscle soreness, which is often felt in your muscles 2-4 days after hard, different or eccentric training, is normal and only natural (a good sign of you body recovering after beneficial training).
Enjoy your workout – at home, at the gym or on the travel.