It is easy to train HARD. You lift more weights. You do more reps. You run more miles. You stay longer at the studio. What are you getting from the more, more, more? Most often you will get a tired, sore, beaten-down, and potentially injured body screaming for reprieve. Upon evaluation, are you really getting faster, stronger, more fit? Chances are, the answer is no.
When seeking true results, regardless of the goal, training SMARTER, not HARDER is always best. In order to net long-term and effective results, you need to train smart. But what does it mean to train smart? Here are a few simple tips to get started training smarter in the New Year!
Training 101
Whether you are beginning a fitness program, continuing an existing program, or modifying your program, it is essential to know what you’re doing. You need to know the proper form for any activity or movement you do. You need to know the proper weights to lift or miles to run or classes to attend. You need to know an appropriate frequency for your activity relative to your fitness level and goals. The best way to determine all of this is to talk to a reputable trainer or coach. Discuss your goals, your current fitness level, your uncertainties, and devise a plan. Here’s one more tip… not all trainers/coaches are created equal. Be certain that your trainer/coach actually knows his/her stuff. Check certifications and observe others who have worked with the same trainer/coach. If other clients aren’t getting results or are constantly injured, this should raise some red flags for you!
Back to the Basics
Training smart means starting with the basics and gradually increasing the levels of difficulty and intensity. This isn’t just for beginners. Experienced, advanced exercisers will benefit from bringing it back to the basics. Some might even argue that you don’t need anything more than the basics. It’s also important to know when to regress as well as apply proper progressions. Again, a reputable trainer/coach can help you with this.
All About the Form
Once you have your program in place, and you feel confident about each movement/activity, you need to pay special attention to your form. Each movement needs to be correct and precise. Poor form will result in injury. Too much repetition of any movement or activity with inappropriate weights or other inappropriate technique will also compromise form and lead to injury.
Rest and Rejuvenate
Rest. Rehydrate. Refuel. All of these will impact your next workout. If you want to keep going, you must step back and allow your body the chance to recover. Engaging in preventative maintenance is essential to peak performance. Stretching, foam rolling and massage will all aid in your body’s recovery, prevent injury, avoid issues related to overuse, and ensure that you’re on your way to long-term results.
While hard training leaves your body feeling beaten down and exhausted, smart training will leave you feeling stronger and more fit and ready to bring on the next workout!