Building your body, doesn’t sound as scary as body building but that’s exactly what you are doing when you train.
Your body is a structure that is held together by muscles and bones, depending on how it is built, like any structure, determines how long it will stay strong and in good shape.
Your bones rely on your muscles to keep them strong and supported and your muscles rely on you. In order to have strong muscles, to maintain adequate strength and to get the best out of our bodies, we must TRAIN!
There are all different methods in which to train the body.
CV training involves movement that increases your heart rate to help improve oxygen consumption of the body (increasing fitness levels), it is an essential part of every training programme. Cardio training will not only help you lose and maintain weight goals, it will also build endurance which will help you remain active longer.
CV training options can be running, cycling, swimming, CV machines (treadmill, rower, bike, cross trainer), various aerobic classes.
Strength training is an important part of an overall fitness programme, specialising in the use of resistance to induce muscular contraction which builds strength and the size of skeletal muscle. Strength training will help reduce body fat, and build lean muscle mass, which in turn will burn calories more efficiently.
Strength training can be done at home or in the gym. Options are body weight, free weights, weight machines or resistance tubing.
Interval training is a type of exercise that involves a number of low to high intensity workouts with rest or relief periods. I have went into more detail about this type of training in the HIIT section.
Every training session should always include a warm up, cool down and stretch.
A warm up prepares the body for exercise, both physically and mentally, this will bring the body to a condition in which it will be able to respond safely to exercise. A warm up will increase the heart rate and warm muscles up. It is important that the warm up is specific to the workout , so that the muscles to be used are activated.
Cooling down is exercise that will allow the body to gradually return back to resting or nearly resting state. Cooling down will allow the heart rate to return to its normal resting rate. It may reduce dizziness and less delayed onset muscle soreness (DOMS) also prevent injury.
Stretching can be performed before and after a workout. Before a workout dynamic stretches should be used in order to prevent injury and help increase range of motion (ROM)
It is essential to perform a series of static stretches after a workout. Your muscles are left in a shortened state after you have performed contraction after contraction therefore stretching will help reset your body to its natural position and posture. It will also help prevent muscle soreness and stiffness, injuries and most of all help to increase flexibility.
In order to get the best of your training you have to ensure correct technique. Correct technique will enable you to prevent injury, maximise movement and conserve energy.
Correct technique is as important to a beginner as it is to an advanced trainer or athlete. You lose about 35% of the benefits if technique is poor. “Technique over speed”
To achieve optimum results from training we must feed our bodies with sufficient energy (food). It’s very important to give your body what it needs before and after your workout to enable good performance and repair.
Food and water will prepare your body for a workout and will help your body recover and repair afterwards. FOOD gives you the energy needed to get your body moving and keep you moving. WATER keeps you hydrated, replenishes fluids lost when sweating and helps cool you down.
You should consume a combination of carbs, proteins and fats! When you eat carbs alone they will be digested quickly, adding fat slows the process as does protein which also helps with muscle repair.
Most of us will feel aches and pains after a workout. The reason for this is being your muscle tissue will be repairing itself so it can build stronger muscle. The recovery period after exercise is where the body repairs and rebuilds muscle. Good nutrition choices will enable you to recover faster and stronger.
It is a good idea to eat a recovery meal within 45 minutes to an hour after a workout, this is the recovery phase when the body is able to repair at a higher rate. Carbs to replenish glycogen stores and protein to help build and repair muscle tissue, so a perfect recovery meal should include both.
ALWAYS KEEP WELL HYDRATED BEFORE, DURING AND AFTER EXERCISE!