Training Tips: Get the Most from Your Workouts Training Tips: Get - PowerPoint PPT Presentation

Training Tips: Get the Most from Your Workouts

Training Tips: Get the Most from Your Workouts Playing It Safe: Playing It Safe: Principles to Pr Principles to Prevent event Injury Injury Many athletic injuries can be prevented by going back to the basics: stretching, strengthening, and conditioning: 1. Be Flexible Stretch 3 to 4 days a week in a relaxed, unhurried manner. Before an event or activity, do a light aerobic warm-up, then stretch for 10 minutes. 2. Build Muscle Strength A schedule of regular conditioning activity is the best formula for success. Any activity helps, such as biking, swimming or neighborhood games. 3. Begin Conditioning Long before the Big Event The earlier you begin conditioning, the better. Whether it’s jogging, swimming, martial arts or yoga, being active helps prevent injuries.

Training Tips: Get the Most from Your Workouts Mental Pr Mental Preparation: T eparation: Training beyond Ex aining beyond Exer ercise cise Whether you are training for your first 5K or just wanting to start an exercise program, try these basic mental-preparation skills that can assist you in achieving your goals. • Set Realistic Goals Be clear about your goal, why you want to achieve it, and how you will achieve it. • Have a Positive Attitude If you don’t feel confident, it becomes too easy to stop working toward your goal. • Be Prepared for Setbacks Create a game plan for how you will handle unexpected challenges to stay on track. • Be Engaged Visualize your success, use positive self-talk, be specific about your training plan and schedule .

Training Tips: Get the Most from Your Workouts outs * Nutrition: Nutrition: Fuel uel for Y for Your W ur Work rkouts When it comes to nutrition, there are certain things you should do before, during and after your workout to maximize your performance: • Before: Fuel-up Two Hours before Exercising Hydrate with water, eat healthy carbohydrates, and avoid saturated fats and protein. • During: Make a “Pit Stop” Stay hydrated with small, frequent sips of water. For longer, high-intensity workouts, eat 50-100 calories every half hour. Snacks should be carbohydrates such as an energy bar or banana. • After: Refuel your Tank Refuel your body with fluids to rehydrate, carbohydrates to restore energy, and protein to help repair and build muscle.