Here are a few fitness tips from one our personal trainers and Ravens strength and conditioning coach for the women’s soccer team, Patrick Beland
- Warm-ups are an important component of a fitness routine, so important in fact that an effective warm-up can not only prevent injuries but it can also help to make your first training sets of your routine more efficient. A nice warm-up for a potential to increase weight training results?! Who doesn’t like that idea!
- Eating protein is important when your goal is to build lean muscle due to exercise, however keep in mind that if you are eating too much protein in a day the extra is stored as fat. The key is listening to what your body needs. If you are sleeping properly, eating your vegetables and hydrating well but are still feeling tired and low on energy then take a look at your protein sources. Nutrition is incredibly complex, but a good guideline is moderation. For more detailed information your best source is a registered dietician, so make sure you speak to someone qualified.
- An aspect of exercise that is often overlooked is the importance of stretching. Static stretches, movements where you hold a position for a given time, are not necessary or recommended before your workout, but they can play an important role after your workout. Doing a stretching routine after you have finished your workout can increase the gains you receive from your training by up to 30%! Strong argument to add a few stretches into your routine.
- The body is a very complex machine and it needs proper nutrients to function well especially under the stress of exercise. However, don’t overlook the importance of hydration. Your body needs proper levels of hydration in order for your muscles to recover and grow from training. Keep that water bottle handy during your training and if you are uncertain about proper hydration or fueling for exercise it is best to consult a fitness professional.
- Ever wonder why trainers recommend that workout routines are varied from time to time? Well the body is quite smart and over a period of 4-6 weeks of the same type of training it adapts and as a result you will start to see fewer changes. Varying your programming is referred to as periodization and it is no longer just for athletes anymore. Set your goals and create a plan to move toward them. However, keep in mind that variety is important and doesn’t have to be complicated. It is as simple as changing around the order of your exercises or the number of repetitions that you do. For more detailed guidance speaking with a fitness professional is your best bet.
- Along with variety or periodization in your training programs it is important to keep in mind that a training program should contain balance. Not specific balance training, but rather a routine that covers all major muscle groups equally in order to prevent injury and the potential for chronic pain. Everyone has their favourite exercises but remember that the ones you dislike the most are probably the ones you should be incorporating into your routine. Keep your training balanced and you will be well on your way to staying on track toward your fitness and health goals.
