Often when there is a change in environment, exercise is one component that gets modified and people lose sight of the short and long term benefits. For those that are adjusting to the new changes here are some tips to ease you back into working out training programs.
Working out your fitness base and modifying your goals:
Often with training and getting back into it, people set their training goals high however find after 4-6 weeks their body starts to break down. In most cases the body tissue capacity can’t meet the training load/intensity that is placed on it, which results in a trip to your favorited osteopath! So before you do any form of training, it is crucial to work out your base of training and go from there, this can be done on the many home based apps that are available on your phone such as RunKeeper or Nike Training Club.
Working out a balanced training plan around your life and work schedule:
This is one area where it is really important to get right if you want to continue to exercise well and work productively from home. Continuing to review the type of training and your training load that you are doing throughout the week and how it makes your body feel is crucial. Your training plan needs to be balanced with enough recovery and doesn’t impact life/work commitments.
A balanced mix of high-benefit workouts that have specific purposes:
In the current climate, try to aim to do a different form of exercise, however the biggest thing to address is the intensity. Try to aim for two to three high intensity works outs they can be in the forms of running, cycling, work or home based exercise.
It is crucial that these days are followed up with recovery and stretching days as breaks inbetween. So a potential plan could be Monday, Wednesday and Friday are the high intensity workout sessions while Tuesday and Thursday can be recovery days that may include stretches, slow jogs/walks or cycles, these recovery days allow your body to adapt to the physiological changes that occur as result of exercise.
Once you start to develop and build up your training, it’s important that we are training at the right intensity. This is to ensure that the body has the ability to adapt and improve. Often this can done by determining your max heart rate and then using a percentage of your max heart rate to meet the training zone.
For example: if your max heart rate while training is 190bpm you could start off training making sure to stay within 65-75% of this, depending on the type of race. If you struggle to find the right zone, the internet provides a great resource to get a better understanding. In order to improve, it’s important we are gradually progress the training intensity so as to adapt in the best possible way
The key with exercise and setting long term goals especially with everything that is going on, is that we need to break it down into a few key components and setting the right exercise goals involves:
- Finding something that you a passionate about and something that you enjoy doing, whether it be walking/cycling or even aiming to prepare the body for a big race within the next 6 months.
- It’s attainable within a timeframe that works for you and is measurable within the right parameters. Having fitness tracking apps play a big part in working out these parameters.
- The goals have to suit you, are able to motivate you and you need to care about them.
- Once you start formulating these goals – observe what behaviours change and use that as motivation to continue to achieve these goals.
All in all, go enjoy it and look after yourself!
Dr Matthew Franz.