Spring Into Summer!

BY STEPH MILLS, CORRECTIVE AND HIGH PERFORMANCE COACH

It’s prime time for getting off the couch or out of the office to get moving after the winter hibernation.

Summer is on its way so it makes sense to get out and enjoy the day, and make the most of more daylight hours. The motivation to get fit for summer, or to at least look fit for summer is at its peak! The fun outdoor event season is upon us and so is the swimwear season. Along with summer comes the festive season. So much to do with so little time and still that beachwear to get into!

For some it may mean a frenzied journey into panic stricken workouts and killer routines which leave us broken before we have even started. Our motivation levels are high and we tend to do too much, too hard, too fast too soon and too different.

Before we know it we are injured, sick, bored or overwhelmed—all within the first 3 weeks of training.

SO SPRING INTO SUMMER BY TRAINING SMART!

For any ‘body’ wanting to achieve a physical goal, be it high performance for a summer sport, weight reduction, or any other physical fitness related vision, the key is recovery!

To achieve results we all know we have to train. To spring into summer effectively we need to develop a balance between training and recovery.

When we train we stress our muscles and tissues to varying degrees. When you place your body under stress it gets tired. Stress adaptation is what happens to our body when it has an opportunity to recover, and this leads to improved performance or quicker results.

The actual benefits (muscle strengthening and toning, fat burning, increased strength or cardiovascular fitness) occur when we recover, as the body repairs itself.

Training causes muscle cells and tissues to break down. In breaking down they become weak and susceptive to injury. Overuse and injury will occur when we do not recover adequately to allow the body to adapt to the stress you put it under during your previous workout.

To spring into summer and avoid injury or burnout when looking at doing any fitness related activity build recovery time into your plan. Try to train no more than 12 weeks end on end at any one time.

Optimise your physical result and psychological motivation levels by building downtime into your programme. Do three weeks training and have one week off. Or have a hard week training where you are active four days during the week then have an easy week where you are active three days during the week. Start with two workouts week one, three workouts week two, then four workouts week three.

To spring into summer this year remember variety and progression will support recovery in terms of getting sustained results, and continued motivation.

The body soon gets accustomed to the same 30 minute regime every second day and the results you are seeking may well take longer to achieve. By varying our training we are constantly challenging our body to work in different ways, and the body’s response is to increase metabolism (burning fat) and be in a constant state of repair (toning and strengthening muscles and cells).

Here are some ideas…

· Do a hard day then a rest day or easy day. This allows the body to recover better and also encourages faster toning. If you miss a recovery day you end up getting run down, or tired which can ultimately lead to injury.

· Vary the type of terrain or place you train. Park or gym one day, stairs the next.

· Vary the pace and the intensity. Introduce hill intervals and speed intervals! Quality training is the key when it comes to making the most of limited time, or limited motivation.

Interval-type training can be done anywhere. Use the beach, park, stairs at home or office, swimming pool, closest hill, gym or pavement or a skipping rope. For a start try implementing pace changes during your sessions. Start with 30 seconds hard or fast and 30 seconds off. Incrementally increase the time of your interval or length of your hill, every week. Start with three to five reps and build on that. Remember to start gently as doing intervals or speed sessions will place more stress on your body. Recover, and gradually build up pace or reps so you don’t get injured.

When you look outside on these sunny spring days, take the opportunity to train. Train smart by recovering between sessions. Get some variety and progression into your programme by thinking outside your square.

Spring into summer by training smart, not hard and have sustained results and motivation.

The views expressed herein are intended for general guidance only. You should not undertake any particular course of action without first consulting a medical practitioner or other health professional. No liability will be accepted for any loss, damage, cost or expense suffered or incurred as a result of any actions taken based on the views expressed herein.

© Infinitus Professional Development Ltd