By Patrick Namwambah, Proprietor – Saints Gym
We are into the second quarter of the year and this gives us a chance to review how our performance so far is aligned to our New Year resolutions. Most of us have fitness goals which may include the most common being loss of weight, toning of muscle, general fitness milestones i.e. running a marathon. We are only two months away from the half year when our goals should have taken a definite shape towards success or otherwise.
By now, it’s easier to analyze whether your fitness goals are aggressive enough because challenging fitness goals will push you into an over drive mode. Even if you met your expectations half way you will have achieved some tangible results which you will be proud of. In other words, it’s important to set the bar high in order to move from the comfort zone. Here are some of the things that can assist you achieve your fitness goals:
- STRENGTH TRAINING
Most of us are cardio inclined during our training, putting a lot of emphasis on cardio exercises only such as running, aerobics sessions i.e. dance classes, indoor biking etc.
Strength training will improve your power and reduce ones proneness to injury. Emphasis should be placed on having a few sessions of weight training per week with heavy weights and low reps to build transferable power.
- GET A PERSONAL TRAINER
At times we reach a training plateau and easily get discouraged to go out for a run or head to gym. We become victims of our monotonic training schedules. It’s time to identify a personal trainer or coach who will help you succeed and reach your goals. Someone who will push you an extra mile while holding you accountable at the same time. A coach is not only for elite athletes but for everyone who wants to get better results in his/her sport. It’s someone who will push you a little extra towards reaching your goals.
- ENROLL IN A WELL EQUIPED QYM
Its time you upped your game and sop around a gym that is sufficiently accessorized. This will not only accelerate your move towards achieving your fitness goals it will also motivate your inner drive knowing well that you are paying little extra. Good gyms have nearly all equipment that target both major and minor muscles. I highly recommend you try out The Saints Health Club-Nairobi.
- CROSS TRAINING
Our bodies easily adopt to a certain training schedule, hence it’s always recommended that you review your training program every 6-8 weeks to limit training plateau. To keep your body primed, spice up your training to include high intensive interval training (HIITS), boot camping, Metafit, indoor cycling classes, swimming, elliptical machine work outs, and fast paced jogging, hill training among others.
Incorporate extensive stretching in your training regimen, with mild stretch ups as part of your warm ups as well as extended stretching after your training.
Proper stretching lessens injury in the long term. Enrolling for a yoga class once a week, will also be beneficial. Ensure you set aside 10-15 minutes of good stretching post work out and where possible make use of that foam roller in your gym or home.
- SCHEDULE YOUR WORK OUTS
Put some thought in what you want to achieve in your training and how you would go about in achieving your set fitness goals. Putting down a plan is important and come up with a training schedule. Know what needs to be done every day of your training. This will not only motivate you but also generate consistence.
- DISCIPLINE AND FOCUS
More often we get busy as life gets in the way of our normal daily undertakings and we tend to lose focus and therefore exercise becomes the last item to be pushed off your undertakings. It’s important that we instill discipline in ourselves and ensure we quickly go back to the course even if it means training only for 25minutes. If you miss your day in the gym ensure you push yourselves extra when you resume the next day of training by increasing your intensity, putting in extra 20 minutes to compensate lost time or foregoing your rest day to compensate lost training time.
- GET A MASSAGE
It’s important to show some love for your body. Have a consistent scheduled visit to a qualified massage therapist or a certified physiotherapist.
A massage session is no longer a luxury to someone involved in active training. The net gain of a routine massage is an increase in the body function and performance at a consistently higher level. A skilled masseuse will use elements of active release therapy, stretching and deep tissue to identify tight areas and help correct misalignments.