She then spends 15-20 minutes using the weight machines as the gym instructor demonstrated.īrenda doesn’t really like the gym so when the spring comes around she decides she’d prefer to run. Whilst there she did a gentle warm up on the static bike, followed by 10 minutes each on the static bike, treadmill, and rowing machine. Over winter Brenda went to the gym 3 times a week for an hour each time. We will use an imaginary Brenda as an example. You should only change one FIIT factor of your training at a time. Time – How long you spend training per session This means asking a tiny bit more of our muscles or cardiovascular system each time we exercise. To avoid unnecessary injuries and ensure we continue to get fitter we need to condition our bodies using progressive overload. But if you’re following a peaks and troughs training pattern you’re fighting an uphill battle! People with a longer history of training in a particular sport will retain fitness better than people who are new to that sport, and age and general health will come in to it too. Studies suggest that it takes 7-14 days of full rest before we begin to lose aerobic fitness. However over time, if you’re only exercising once per week due to DOMS, it will be difficult to improve your fitness! Who’s ever been out for a longer bike ride than usual and then had to take a week off because they’re too stiff to move? ME! Although it’s not sensible, a one off occasion shouldn’t affect your training too much. The body often can’t cope with the sudden peaks and forces us to rest with DOMS and fatigue. It involves periods of prolonged inactivity interjected by sudden spikes of intense activity. The training pattern described above follows a “peaks and troughs” pattern. This post aims to describe how you can program your training to reduce your risk of these types of injuries. This sudden increase or change in training can result in overuse injuries and can increase your risk of acute injuries such as sprains and strains. When the sun comes out we celebrate by brushing the cobwebs off our trainers or investing in a new bike! Our joy for the change in weather makes us feel optimistic and we want to make the most of the sun. Unfortunately our bodies may not be conditioned enough to keep up with our optimism at the start of their season! Those of us who manage to stay active during the bleaker months may change our training to be more indoors oriented – working out in the gym or taking a yoga class for example. We prefer to stay in and hide from the rain and cold. Over the winter many of us become less active. Each year we see a spike in new and returning clients in spring, shortly after the first sun of the year. ![]() During my last clinic in Deddington I had 3 clients with injuries stemming from the same cause – overuse.
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