Our top four bitesize chunks of training advice will help you get more from your sessions, train harder and avoid injuries.
From the best athletes in the world to regular gym-goers, the following points are applicable for all.
Take these on board and you can’t go too far wrong:
DON’T IGNORE REST
The natural human instinct is to keep on training and training, pushing yourself as hard as you can.
Ultimately, though, if you adopt this approach – you will eventually grind your body to a halt.
Adequate rest allows your body to fully recover from intense physical activity, reduce inflammation and give muscles the opportunity to build and regenerate.
Resting between sessions will help your body stay fresh and avoid injury. As will practices like using ice baths or simply a foam roller.
This is applicable to the best athletes – from Cristiano Ronaldo to Rafael Nadal – rest and recovery are absolutely vital to high-performance levels.
MIX UP YOUR TRAINING ROUTINE
Variety is the spice of life.
Avoid getting bored with your training programme by mixing things up as much as possible, changing training locations and disciplines.
For example, if you are a runner – mix up your running routes to keep your workouts fresh and mind active.
If you are a regular gym-goer the same rule of thumb applies, i.e. complete arm sets one day, legs the next.
It is generally just good to keep your brain guessing and you’ll see the long-term benefits.
EATING THE WRONG THINGS
Most of us feel hungry after exercise but make sure you top up your body with the right fuel.
Protein is the best post-workout source as it helps to rebuild muscle tissue and aid recovery.
Avoid heavy carbohydrates or fatty snacks after training, eating too much bad food defeats the object of working out in the first place.
USING THE WRONG KIT
Our final point isn’t quite as important as the three above, but nevertheless, make sure you are well kitted out and prepared for the activity you are undertaking.
For example, if you are training for a marathon – buy the right footwear to fit your foot type. Otherwise, you risk injury.
From professional athletes to regular gym-goers, if you feel good with what you are wearing it will boost your confidence.
Research has also shown that it can have a positive impact on performance.
