Fitness Your Way: A Sustainable Training Plan
Matthew Mace, an avid cyclist and runner, recently published an article on athlete burnout, what it is, and how to prevent it. Matthew defined burnout as a lasting experience of emotional and physical exhaustion. His recommended intervention examples (including visualisation and positive self-talk) are helpful ways of preventing burnout.
Like Sun Sachs and Ed Gibbins said in their podcast on sustainable training routines, the most powerful thing you can do is to be consistent. This means:
Finding movement that you enjoy and seeking out an inclusive space
Physical exercise has numerous scientifically-proven health benefits such as the prevention of numerous chronic diseases, improvement of brain health, and strengthen your bones and muscles. But none of these are worth anything if you don’t enjoy the movement you are doing. Find what works for you, fitness your way, and stick with it.
The importance of a supportive community that encourages you to push past your perceived limits and reminds you to rest when your mind and body needs is immeasurable.
Feeling the fear and doing it anyway
Being brave does not mean you are not scared of something, it means you do it regardless of the fear. Remember, the more often you do something, the easier it becomes!
Neuro-Training is a great way to help you improve focus and mental performance. Check out our article on everything you need to know about neuro-training here or try a 3-minute beginner neuro-training session here.
A good warm-up and cool-down routine is non-negotiable
It has been recommended that a warm-up should be at least 10 minutes and include a range of mobility work. According to the latest science, “an effective warm-up can expand your blood vessels, warranting greater oxygen supply to muscles”.
Just as important is an effective cool-down routine after your workout because it is “essential for the body’s recovery process”.
Benefits of a good warm-up and cool-down includes:
- Reduced risk of injury
- Improved physical performance
- Increased mental fitness
- Less stress
Did you know that Rewire users are 71% less stressed after consistently using the app? Give our Focus Guided Recovery Session a try.
Rest and recover
Rest and recovery includes three main aspects:
- Quality sleep: optimise your sleep for recovery and reach your ultimate performance.
- Enough time between workouts to give your body the time it needs to recover.
- The correct fuel: eat to support the physical activity you are doing. For some great ideas, check out our article on foods to fight fatigue.
Not sure where to start? Why not give Rewire a shot – our supportive community, innovative app, and scientifically-proven protocols might be just what you need to stay consistent and crush your training goals!
Sources:
Ruegsegger, G. N., & Booth, F. W. (2018). Health Benefits of Exercise. Cold Spring Harbor perspectives in medicine, 8(7), a029694. https://doi.org/10.1101/cshperspect.a029694
Centers for Disease Control and Prevention (2021). Benefits of physical activity. [online] CDC. Available at: https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm.
CrankIt Fitness. (2016). The latest Science on warming up and cooling down. [online] Available at: https://www.crankitfitness.com/the-latest-science-on-warming-up-and-cooling-down/ [Accessed 26 Jun. 2022].
American Heart Association (2014). Warm Up, Cool Down. [online] www.heart.org. Available at: https://www.heart.org/en/healthy-living/fitness/fitness-basics/warm-up-cool-down.
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