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  • Workout Tips
  • Simplify
  • Your training program has to be fun or you won’t stick with it past the “honeymoon” phase and you won’t get to see results. Rather than doing what your friends do or trying to run a marathon on your first day of training (sounds obvious I know but it happens!), adjust your workout time and intensity so it fits your lifestyle, AND your current fitness level!. Most importantly though is to set a clear and measurable goal and to build your training around it! If you want to lose weight, don’t train like a power-lifter, and if you want to put on muscle don’t train like a tri-athlete!

    Simplify:

    Training is largely about consistency. While a highly-technical training program of heart rates, charts, graphs, and nutritional intake works for the most dedicated athletes, it is usually necessary only for the intermediate to advanced trainer. When you are starting out a consistent training program is much more important than a complicated program. Beyond that, try to enjoy your workout and listen to your body.

    Avoid Overtraining:

    Your body does not get stronger or fitter as you train, it improves while you rest! Allowing your body to rest is just as important training hard. You’ll build fitness by training hard AND resting hard. The best way to avoid overtraining is to listen to your body. If your heart rate remains elevated after a night’s rest, if your legs feel heavy, if you have a restless night’s sleep, or your motivation fades, you may need more rest. For those who train year-round, it’s wise to take a week off every three months. This is also the time to change up your routine.

    Variation:

    As the saying goes; variety is the spice of life, and the same applies for your training. As your strength and fitness increases your body will adapt to your training program making it feel easier and denying you a harder challenge. To avoid hitting a plateau, change your program every 1-3 months depending on your fitness and ability. This could be something as easy on changing the route you take on your run, or switching from low rep- high weight exercises to high rep- low weight exercises.

    Be Flexible:

    If you miss a training session, don’t worry, just train harder on the next day! It’s training consistency that’s important, not one workout.

    Set Realistic Goals:

    As we have said before don’t try to run a marathon on your first day training! No matter what your fitness level is (or how competitive you are!) you have to set realistic goals otherwise you are setting yourself up for disappointment. So if you do want to run a marathon, try to run a half-marathon in 1 year and a full marathon a year after that!

    Be Patient:

    It takes time and consistency to build up fitness and performance, so don’t over train or try to take a shortcut to your training. You will just end up injured or disappointed.

    Be Consistent:

    If we have not stressed the point enough, CONSISTENCY!!! Even if you're starting with very short workouts (even 5-10 minutes), it's very important to do them regularly, a few days a week. Don’t just be a weekend warrior, be a weekday warrior too! Injuries are almost guaranteed if you do not train regularly.

    Nutrition is Critical:

    Proper nutrition is the fuel for your engine; if you are training properly you should also be eating properly and drinking plenty of water. The general rule of thumb is the fresher the better!

    Use Proper Equipment:

    No matter what sort of training you do, high-quality equipment is essential. Worn out running shoes can cause injury over time, a 20 year old cycling helmet will not protect you as much as a new helmet in a crash, ill fitting mouth guards tell a similar story. Whatever your passion invest in quality equipment!