Train Smarter not Harder

Ready to train smarter, not harder?

 

Don’t get me wrong, hard work is a big part of getting better. But a growing misconception is that great results are only achieved if you train all out, all the time.

Here’s an important truth that many people¬†(including myself in my early years) have learned the hard way:

Red lining your workouts on a regular basis is not only unsustainable, both physically and mentally, it also diminishes your results by creating burnout, missed workouts, a run down nervous system, and/or physical injury.

 

Want to avoid the painful mistake of over training, and have fun achieving better results?

Here are 4 pointers to help you do so:

 

#1. Avoid back-to-back high intensity days. For example, if you train at a higher intensity on a certain day, follow it up with one or two moderate intensity days. This will help you recover and keep your intensities manageable for the week, which in turn will mean the workouts following your high intensity day will be better quality and much more beneficial.


# 2. Cross train your cardio. Unless you're training for a specific event (i.e. 10K race), training with different modes is a huge benefit to avoid over training because of the different muscles involved. Try mixing in more variation with cycling, laps in the pool, an indoor rower, or sled work if you have access. Combine these modes with varied intensity, and you have an enjoyable recipe for sustainable and progressive fitness.


#3. Invest in a good heart rate monitor for real time bio-feedback. In our opinion, the majority of training should predominantly be around 75-80% of your max heart rate. Why? Because consistency is the number one factor for success. By keeping most of your training days at 75-80%, you'll be putting the right amount of stress on your body to create a positive change, while still feeling fresh the next day to train again.

Don't have a heart rate monitor?  Here's a cheat sheet that summarizes the rate of perceived exertion, relative to your max heart rate and your ability to speak when training.

 


#4. Listen to your body and plan for recovery. A big part of training smart is having the right amount of recovery. If you're someone who has being training consistently long term, and periodically pushes yourself to a high level, it's even more important to listen to your body, along with using recovery and self care within your weekly routine.

Here are some real effective recovery methods to keep you feeling at the top of your game;

  • 7-8 hours sleep
  • Massage
  • Proper post workout nutrition
  • Foam rolling
  • Static stretching outside of training (i.e. Yin Yoga)
  • Cold tub
  • Chiropractic care
  • Steam/Sauna
  • Enjoyable outdoor activity at a low intensity

 

So if you want to avoid the painful mistake of over training, and have fun achieving better results, give the above 4 pointers a go. Your body and mind will thank you!

Have a great one,

 

Reg


Looking to get better results and not beat your body up?

Click here to learn more about our Fast Track System.