This week's fit life post is written by Richard Lay, qualified Sport Scientist from the University of Johannesburg and chief editor of the Nicole Picas Biokineticist blog. He completed a BA in Human Movement Science and Psychology at Wits University in 2008. After working for a year in the sports industry, he went on to complete his Honours in Sport Science at UJ in 2010.
So I believe you are leading the ‘Good Life’?
A big part of this is the active lifestyle that so many South Africans enjoy, as the large number of runners and cyclists seen early each morning can attest to. So, whether you participate in a sport recreationally or at a higher level or want to start, here are a couple of important things to think about.
Firstly, one needs to know ones limits. Although you need to push yourself to achieve the desired results, adequate recovery time is essential to avoid injury and fatigue. Ideally, bouts of exercise should be interspersed with at least a 24-hour recovery period in between. However, if you do a really high intensity session, this recovery period may need to be even longer, up to 48 hours in some cases. These guidelines vary according to each individual, so everybody needs to be aware of what they are capable of. When starting out, it is important not to jump in too deep. Build up a baseline level of fitness first before attempting something major. The body takes time to adapt. An example of this would be somebody wanting to run a marathon. Start with shorter distances and build it up over time, don’t expect to get out on the road and run all day.
Added to this would be to mix up your training. Don’t be scared to get into the gym. Whatever sport you are competing in, there are a multitude of exercises that can add a sport specific element to any session.
This leads straight into the second major point for all aspiring athletes: set goals! As in life, it is important to know what you want to achieve and how you are going to get there. From the short term to the long term, know what your goals are and have a measurable way of seeing whether they have been attained. This starts with having a training schedule to manage your time. If you have a training session scheduled, you need to make sure that you make the most of it. Too many of us tend to find any excuse to avoid the gym, resulting in your short term goals falling away. If you are serious about your training, you can’t afford to miss sessions. The body will tend to lose both strength and aerobic fitness extremely quickly when an individual stops training. This loss is more marked in lesser trained individuals than in highly trained athletes over the same period of time. This is called the ‘use-it or lose-it’ principle.
So, whether you are just starting out on a new adventure in the world of exercise or you are a regular gym bunny, both of these principles will allow you to maximise your potential. Remember: the key to building up fitness is regular training! Exercise shouldn’t become a ‘when I have time’ thing. It is up to you to make the time. With regular exercise, you will start to feel more energetic and able to do things. Exercise is thus the ultimate way of feeling more alive on your path to the ‘Good Life’.
Richard Lay BA (Hons) Sport Science (UJ)
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