Steady and progressive training

Sometimes it can be hard to train smartly and when motivation and adrenaline kick in there can be a tendency to go for it and push oneself to the max in every workout. Steady and progressive training plans are so important, not only to prevent injury but also to build good fitness foundations and to stay motivated.

There are times when it is opportune to push and times when you need to back off to allow for adequate recovery. It is therefore important to know your body’s limits and respect these.

Rest... 

Is an important part of any fitness program as it allows for muscle growth and repair. When training, especially if you are toning or building muscle, the muscle fibers (myofibrils) tear and break. It is in the rest phase when these tears are repaired and the muscles increase in size. If you don’t have adequate rest days then the muscle fibers never get a chance to repair and your limbs can feel constantly tired and sore, therefore not allowing for productive training sessions. This can also lead to injury as tired limbs mean that exercises aren’t executed in a correct form.

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A common fault also resulting in injury is trying to get quick results. It is very important to build a base, get good at the technique required and then add distance, time, weight or reps to your program. No good things comes fast, be prepared to invest time into your training and build up gradually. If training for strength then start with low weight and high reps then progress to higher weight with lower reps. Injuries can also be prevented by increasing flexibility, so stretching after a workout is very important.

Building a base level of fitness...

Is imperative at the start of any program. Athletes who go straight into speed training HIIT for example won't have aerobic endurance, meaning their fitness will last a few weeks before deteriorating.

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Incorporating rest days and low-intensity steady state (LISS) workouts will help keep the motivation and interest in training. Those who push themselves tend to burn out which can result in resentment towards training and then backing off substantially.

Come and join us on a fitness retreat this summer, kicking you back into shape with a systematic and natural approach to training, focusing on your individual goals!