10 Tips to injury Free Training
- Always Warm Up sufficiently
Warm up specifically for the exercise you are going to do. Progress steadily increasing heart rate. Mimic the movements you are about to do (with no added weight), before you start adding weight. It's a little irrelevant going for a run if you are about to work your upper body. Dynamic stretches, sun salutations or stretch the muscles that feel tight. Same goes for surfing too!!! - Always work out in a safe environment
Be aware of your training surroundings, gear, and the equipment. all the way down to your training shoes. Quite explanatory really. - Train only with good form and technique
Absolutely 100% essential. Don't be a meat head and try and lift the heaviest weight you can compromising your technique. Learn how an exercise should be performed correctly and lift until you fatigue in good form. Don't swing like a monkey to try and squeeze an extra few reps. It really really isn't worth it. - Periodize your program
Progress and change. You body will adapt to training within 4-6 weeks. No progression in your program will see no progression in your performance but do not be to impatient either. To quick a progression could lead to a nasty injury. - Hydration is essential
Do not wait until you are thirsty. You are already dehydrated. Continually sip clean bottled water throughout the day. More when surfing, training, hot weather etc. Add a sprinkle of sea salt to each bottle to replace lost electrolytes. Drink at room temperature and do not gulp the whole bottle at once. (its not a bottle of beer boys!!!) - Fuelling with nutritious foods
Best time to refuel, 20 mins after a workout (and up to 2 hours) to replenish the glycogen stores, especially after a heavy sess. Otherwise you will feel wiped. And cut out the crap. Fast food, candy bar, crisps, cakes or processed nonsense. It's true .. You are what you eat! If you fuel with rubbish, you will feel like rubbish. Energise with nutritious healthy wholesome foods and see how much better you feel. - Cool down and stretch!stretch!stretch!
The all important stretching after any workout/exercise. Learn a series of good stretches. Try yoga and try and fit a stretching routine every day even if it is only 10 mins. Tightness can lead to bad posture, muscle imbalances, pain and injury - So be aware of posture at all times
Whether you are sitting at your desk, walking or driving. Bad postural habits can form over time and lead to much serious problems later (see above) and really will effect your performance too. - Get some good advice
If you can't afford a Personal Trainer or Physio, then become friends. Great for (some!!) free advice. Go to a yoga, pilates class, read books..............etc.etc - Become aware of your body and how it is feeling
If your resting heart rate is more than 10 beats from normal, it may be an indication that you are overtraining or getting sick. Rest! Take your heart rate first thing every morning for 3 days to get an idea of your resting heart rate.
Have Fun and get training!
If you want a programme or training to improve your Surf Fitness then email us at info@surf-fit.co.uk
More details on Personal Fitness Training at www.miss-fit.co.uk
Before performing any exercise please read » this «