By Luke Baker, Ottawa Royals/Knights nutrition, mental & physical conditioning coach
There are many ways to train for fitness and sports. Some ways of training are proper and beneficial for results and there are other methods that can be misleading and detrimental to reaching your goals.
This article will help you figure out and recognize the important aspects of any good training program, so you can attain the desired results you’re looking for.
Know yourself
A basic simple rule for designing a program, or knowing you are on the right path for you, is to assess yourself first.
Begin by being honest with yourself. You will do yourself no good if you can’t look in the mirror and write down what you see. You may not like it, but this is one of the reasons you will want to make a change in your life.
Measure your weight, arms, legs, waist, chest/back and take pictures of yourself. These will be good references later when you’ve stuck to your training program for a while.
Ask yourself if you have any injuries, ailments or chronic pain that you’re currently dealing with. If so, seek medical advice to see if it is safe to proceed with the type of program you want to undertake.
Ask yourself what goals you want to achieve and set specific, measurable, attainable, realistic and time-sensitive goals (SMART).
Don’t rush
It’s important to pace yourself. It is possible to work too hard and too fast and overtrain, resulting in more harm than good.
If you have the means, I always recommend consulting with a nutritionist, coach or certified personal trainer who can help you develop a proper training and nutrition program suited to your needs.
Working with a professional will also help to prevent injuries, ensure you are working with proper technique, and be a support and encouragement as you proceed with your program.
Do your homework
Here are some specific tips on how to approach the main aspects of your training program:
Nutrition: “Garbage in is garbage out.” Good nutrition is the basis for any good training program. If you don’t eat well, you will not reach your goals.
Your body requires a certain amount of macronutrients (protein, carbohydrates, fats) and micronutrients (vitamins and minerals) on a daily basis. There are many different ways of approaching your nutrition. I personally recommend the Zone Diet as a good starting point because it works for athletes and has plenty of literature to support its claims.
Strength training: Weight or resistance training helps to build muscle. Muscle burns more calories at rest and helps to prevent injuries. If you are doing strength training, it is important to allow your muscles to rest. Strength training should be done three to four times per week at most. Any more than that and you risk injury and loss of muscle due to overtraining.
Cardio training: Cardio or aerobic training is any type of activity that keeps your heart rate elevated for a prolonged period of time. Walking, running, swimming, biking, skipping, hiking or rowing are examples of cardio training. It’s important to mix it up so that you are working different muscles and giving others time to rest. A good rule of thumb is to do 30-45 minutes of cardio three to four times per week.
Functional training: This includes types of exercise that can mimic real-life activities like squats, lifting, lunges, and step-ups. This training can also incorporate flexibility and balance training as well as speed, agility and reaction time.
Conclusion
The most important aspect of any program is that it’s something you enjoy. If you are able to achieve that, then you will find it easier to be consistent and stay motivated. Being healthy is about enjoying yourself while you improve yourself.
~ SUPPORT LOCAL JOURNALISM ~
We need your help to keep producing the local sports news you can’t find anywhere else!