Only the same day last week I read a report saying that we had more leisure time than ever before and also that we are working longer hours than ever before, maybe we've started using a 30 hour clock? Either way we need to keep in shape. As we get older our bodies need to work harder to achieve the same results but how do we achieve the fine balance between training harder and not injuring ourselves?
Depending on what training you enjoy doing to keep fit you should always listen to your body, it's easy to throw yourself head long into a training plan for three months ignoring all the little muscle twinges and tweaks until one day you pull a muscle and you're laid up for a month, in this time all of your hard work will be undone. Sensible training involves eating and drinking correctly. To achieve your maximum when training you should try to eat five or maybe six small meals a day, this will fuel your body with a steady stream of energy and minimize the risk of having energy highs and lows throughout the day.
We've all had that feeling of looking forward to training and then 3 hours later whilst sat at your desk you feel like death warmed up and the idea of training fills you full of terror, this is energy low and is easily managed if you eat correctly. Ensuring that you eat the correct food is also important, five hamburgers spread throughout the day will do you no good at all, yet eating a balanced diet of carbohydrates, protein, fibre and good fats (such as nuts) will keep you on top form all day. It's as important to make sure that you are properly hydrated to ensure best results when training, being de-hydrated will sap your energy very quickly.
Always carry a drinks bottle with you when you train, even if you are doing a weights session. You are more likely to think about having a drink if you've got a full drinks bottle with you at all times. You should always try to warm up and cool down after a training session. I try to spend ten good minutes relaxing and stretching my muscles before I plough head long into a training session.
Some of you may think ten minutes is excessive but you'll get better results from your sports training if you do this and you will also spend less time on the couch recovering from pulled or strained muscles. Cooling down is one of my favourite parts of my training, I use it to reflect on what I've achieved in the session and look forward to what I hope to do in the next session, all this while I'm relaxing my body and getting the flow of blood and oxygen back to the muscles.
Different workouts require different warm ups and cool downs, be sure to pick one that suits your training.
A simple mistake to make when training is not wearing the correct trainers or wearing worn out trainers. In theory you should get about 500 miles out of a pair of trainers but that depends on a few factors such as; indoor or outdoor training, type of trainer, do you have a neutral gait, Pronation or Supenation when you walk.
The trick with trainers is that if they look old and warn out then they probably are and it's time to get a new pair. Training of any type creates strain on legs, feet and ankles so it's important to get good training shoes, quality trainers soak up some of the shock of training but the benefit diminishes as the trainer's age I always advise that people need to remember that their shoes have a limited shelf life.
Before you go to get a new pair of Nike trainers take a close look at the back of them, are they warn down more on one side of the trainer than the other? The answer is probably yes, if so you may be wise to go to a trainer outlet than will measure your gait to see if you are putting un-necessary strain on your body by the way you walk or run.
I'd always recommend taking your old pair down to the store with you so that the qualified specialists can diagnose any problems for you. These specialist trainer outlets may fit your new Nike trainers with a special insole that will correctly balance your gait, hopefully helping to reduce injuries.
Always be sure to buy the correct type of Nike trainers for the type of training you do.
Different exercises require Nike trainers with different features, more flexible for running, trainers that are not designed for running may have overly rigid soles which will greatly increase the risk of injury, sides that reduce twisting when on en-even surfaces reducing the risk of a strain or a general medium flexing light weight cross trainer.
While there is no guarantee that a new pair of trainers will enhance performance, they can certainly help prevent injury and discomfort. Very few people are aware of the risks inappropriate training shoes present, and are running in trainers which are really only suitable for general leisurewear. I cringe when I see people at the gym running on a treadmill wearing leisure wear shoes.
So if you want to stay fit and healthy and enjoy your training ensure you eat and drink correctly, warm up and cool down properly and always make sure you have the right footwear for the training you are doing, follow these points and you will help yourself stay fit and injury free.
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