The following blog post provides an overview of some of the top training tips as used by athletes, runners, footballers and gym goers.
So last week I talked about creating an eating plan – not only does it save time & money it helps you avoid making bad decisions, and if you want a treat/cheat meal just have it once a week at most.
In terms of Training tips, I have simple tips that I learned myself or picked up from others:
Plan – first up, don’t go to the gym without a clear plan. So write up your weekly training plan and follow it best you can.
Time limit – When working out alone, target 45 minutes max in a gym – anything over this and the body/mind tends to wander & quality drops– get a watch for the gym and time you breaks – Remember Quality over Quantity.
What are your targets/goals? – use a combination of training methods to reach them. Mix up your training- for example, top marathon runners commonly swim and weight train (resistance) to improve their condition and ultimately performance.
Training Buddy – train twice or more together & tell each other your goals and it helps to motivate each other. Keep an eye on the watch for rest periods!
Patience – Keep following the plan and it will work out.
Consistent with your nutrition – You can’t out train poor nutrition. Also tracking macros etc are really for top athletes; if you get your nutrition 90% right you will see a major difference.
Classes/PT – there are some great classes, like circuits, that work for all ages/fitness levels. PTs can help too but choose wisely.
So an example of the above for someone who is a keen 5K runner could be as follows:
|Swim||Running Club Training||Resistance training (45mins)||Circuit Training class (30mins)||Running Club Training||Rest||Race|
It’s important to vary your training, so for a runner, getting a swim in will help recovery while resistance training will improve 5K performance if done correctly.
Depending on your training level too, you may want to work in a de-load week. This is quite common for athletes who generally would train very hard and consistently. For example, rugby players would reduce weight lifted by 30% on a de-load week, runners would ease of the mileage/pace for a week. It can be quite hard to do, especially when you are enjoying training but it helps recovery, injury prevention and mentally you will be fresher for the following week. If you train 4 times a week, you probably don’t need a de-load week. Don’t forget nutrition is a key component – at a recent event, a
Don’t forget nutrition is a key component – at a recent event, a well-known coach simply stated “there is no point training so hard and eating crap food…. Good Quality Protein is a key component of a good athletes nutritional plan”