New Years Resolution: to get fitter…. to get stronger…. to lose weight…
This would have to be one of the most common resolutions that we all make every year.
I think we can all agree that 2020 was a year unlike any other; working from home, gyms being closed, sport seasons being cancelled and the list goes on. Normality is starting to return and we are all trying to get back into the swing of things, but where is the whole concept of ‘easing back into it’.
Here’s a few simple things to remember when striving for results:
Slow and Steady wins the race:There’s no rush! Consistent, efficient, effective exercise leads to better results. We often get caught up doing ‘too much too soon’ and want instant results, and although this would be nice, it’s not realistic. Ensure you BUILD up your exercises and don’t start at a ‘experienced’ level if you’re still a beginner.
Rest and Recovery: Give your body time to rejuvenate! When we exercise, our muscles go through the process of creating micro-tears (not the same as a hamstring or ACL tear) to then recruit amino acids to come and repair the muscle- which causes muscle growth.
Active cool downs combined with stretching, enough sleep and a good diet will give you every chance to allow your muscles to recover after exercise.
Switch things up: We often see people coming into the clinic with overuse injuries from repetitive movements and doing the same form of exercise every day. It’s important to mix things up and train ALL different muscles groups in different environments to avoid muscular imbalances or injuries. Instead of going for a jog each morning, try pilates or swimming instead to recruit some contrasting muscles.
All in all, a gradual build up of a range of styles of training combined with appropriate recovery gives you every chance to improve your cardiovascular fitness, muscle strength and endurance all while decreasing your risk of injury. Let’s start 2021 off on the right foot and start achieving those resolutions!