Create Your Hybrid - Training Edition
Welcome back to the Create Your Hybrid series! This post is focused on training, movement and physical activity. I want to help you pinpoint what sort of training style works best for you and give you tools as to how to determine if an activity is fit for your goals and lifestyle.
Let's get to it.
First and foremost, it's important to have an objective when you want to start working out and/or training. Setting goals is crucial to adhering to a program and training schedule, and once you determine what those goals are, you then have to ask yourself "why?". Two people could have the same goal (to get stronger, lose weight, etc), but their whys could be very different. This will ensure that you are going after something YOU want and something you will be passionately fuelled to do. Your why is what will kickstart your motivation for whatever kind of training you want to get into.
Second, you need to determine what you enjoy doing - I can't stress this one enough. Training needs to be sustainable and it order for it to be sustainable, you have got to do something you truly enjoy. Obviously not every workout is going to feel like sunshine and rainbows, but you shouldn't be dreading your workout every time you get ready to go.
Next up, is finding a style of training that your body responds best to. The first two are simple, but this one takes a little bit more time. You'll have to do some trial and error; reading signs as to how you feel after certain styles of workouts, how your body responds and how it adapts to it. For example, you may be someone that responds really well to more aerobic-based training - longer runs, cycling, rowing, etc. You probably feel like a boss after tackling ample mileage and your body reflects your hard work with a decreased body fat composition and happy-feeling joints. Or you may be someone that responds really well to strength training. Heavier weights, longer rest periods, lower volume is your jam - your strength progressively increases and you gain muscle, lose fat and are full of energy! And then there's high intensity interval training (which seems to be super trendy right now), lower weight, higher tempo, shorter rest periods - it's quick, dirty and effective. Perhaps you enjoy low-impact, rhythmic workouts like yoga, pilates, barre, etc. Or maybe you're just all about purposeful movement - things you do to go out of your way to be more active. This could be biking to work, taking the stairs or going for a walk every morning. It's not overly strenuous but it's good for the body, mind and soul.
If I were to give a blanket/ general recommendation, I would say to incorporate all these styles of training into your weekly schedule. All provide different benefits for our health, body composition and our mental well-being. However, it is important to recognize when your body isn't responding to something. Some common symptoms are excessive soreness, prolonged inflammation, negative impact on body composition, mood, etc. Another big factor is hitting a plateau. When you do the same workouts consistently over a long period of time, your body becomes uber-efficient at using energy for them and actually end up using less to perform the same tasks (burning less calories). You won't reap the benefits from the workout that you once did. So what does that mean?! Time to change it up!
Now that I've word-vomitted everything I wanted to about different styles of training, here is a list of things to look for and pay attention to when creating your training hybrid!
(1) Objective & Goals
Figure out your WHY. Saying "I want to lose weight" is a great starting point, but WHY do you want to lose weight?
Find an activity you enjoy doing. This will ensure it's sustainable and something you'll actually want to incorporate in each week.
(3) Incorporating Rest
As much as I used to be on team #NODAYSOFF, I felt the effects of that real quick. Incorporating rest days (both complete rest and active recovery) allows you to actually reap the benefits from your training and keep your mind in a healthy state.
(4) Fuelling to Support
We'll talk more about the nutrition part next week, but it's important to be fuelling your body to support your training. If you are working out a lot, make sure you have the right mix of protein, fats and carbohydrates to sustain that!
(5) Moving for Health
As much as getting ripped for the beach and hitting big numbers on lifts is awesome, let's not forget the benefit physical activity has on our internal health, both mental and physical.
(6) Mix It Up
Avoid plateauing by looking to change your routine every 4-8 weeks to keep things fresh! Another way to shake things up is incorporating a "deload week" which is similar to a rest week.
Okay, okay, I'm done! I could clearly talk a lot about this one so I appreciate the patience if you've read all the way through. It's not always easy to pinpoint what style works best for you and navigating your way through this crazy world of working out, so I'm always happy to help! Feel free to contact me with any questions at firstname.lastname@example.org.