Top tips to consider when training in warm weather

The last few weeks Ireland has been experiencing great spells of sunshine and warm weather.The past week alone 28 degrees was hit at most parts of the country.Throughout my summer series of articles I have given you as much tips and advice with regard to how to go about your health and fitness the best way this summer.From outdoor workouts,the importance of vitamin D,to the best things to be doing while away on your summer holiday its all there in my column above.

My advice this week is to give you as much information on how to go about your exercise routine the most effective and smartest way with this current spell of warm weather we are having.Over the last few years I have worked and trained in warm climates.From working and being around athletes in hot and humid places from Florida to Bangkok my pale Irish skin has learned a thing or two on how to go about an exercise regime the smart way.

Type of training

Its great to see plenty of people out and about exercising while we have the nice weather.The parks are dotted with bootcamps,tag rugby events,park runs and yoga sessions most days.The benefits of bringing your training outside is endless.Everything from getting a nice boost of vitamin D,topping up your summer glow to keeping it fun,varied and effective is a nice change away from the gym floor.If you are training in warm weather my advice is to listen to your body first and know how to go about your session the smart way.On warm days it might not be the best to be constantly doing high intensity workouts every session ramping up your heart rate.Know when to slow down and change it up a little.If your feeling a little burnt out,sluggish,tired or stressed then that session should be treated as a active recovery or even a full rest day.Doing things like a basic stretching session,some yoga or even a light walk would be a good call here.On days I am a little unsure and want control the intensity of my sessions then I will wear a basic heart rate monitor to ensure I don’t go overboard with the overall intensity keeping an eye on my heart rate zone throughout the session.If you do feel your are ready and OK for a HIIT style workout then you should consider the next point below timing.

Timing

The timing of your workout should be looked at especially with temperatures hitting close to 30 degrees at the peak of the day.Our body isn’t used to this warm weather too often so what you really should do is try and pick the best time of the day when to train.The best time during these hot spells really is first thing in the morning when its a little cooler or later in the evening.I have listed off all the healthy habits for the early morning riser and getting some exercise done is certainly one of them.Doing a high intensity piece during the peak mid day sun might not be the best decision as might only lead to dehydration,fatigue,injury or burnout.

Hydration

This is a pretty obvious point but you will be surprised the amount of people who are going about their day dehydrated.If you are unsure about whether or not you are dehydrated then you could use a simple urine chart to measure what level you are at.Drinking enough water and staying hydrated is one of the basic essentials along with enough sleep and correct basic nutrition that should be considered a priority in order to stay on top of your fitness goals.Some people think they need tailored training programs and certain supplements in order for them to get to their goal but believe it or not its the basics that you need to hammer home first.On warm days like this you really should be getting in at least 3 litres of water per day.Even the smallest drop of hydration levels in your system will only lead to decreased performance,cramps and a big risk to injury and burnout.Another important point that I picked up from working with athletes abroad in warm climates was having access to some form of electrolytes for your sessions.Sometimes water isn’t sufficient enough for performance on warm days and you need to bring in some electrolytes such as sodium and potassium. Many sports drinks are a good option here or even using sachets of dioralyte or salt to your water is a good option here for pre,during or post session.Your recovery from a hot summers day training session is quite important and this is where I lead my next point.

Recovery

For your post session it is important to measure your weight and sweat loss before and after your session if you are finding yourself training in the heat of the day.The simplest way on how much you need to drink to recover is to weigh yourself before and after your session.1 litre of sweat is roughly equivalent to 1kg of body weight loss.You need to drink 1.2-1.5 litres for each kg of weight lost during exercise.Other forms of recovery after a warm days session are cold showers,ice baths or even a dip in the sea.If you stay on top of your recovery it can only lead to you being able to continue on with the rest of your sessions that you have planned for the rest of your week or month.It will keep you on track and will decrease the risk of a silly injury that possibly could have been avoided easily through basic simple recovery methods like getting the right fuel and rest on board.

Extras

The last point is to mention a couple of other items that may come in handy for a basic checklist to consider when training outside.

  • Suncream
  • Sunglasses
  • Hat
  • Light easy to wear clothing and footwear
  • Keep close by to shaded areas if training at peak of the day
  • Handy to have in the kit bag (banana,extra water bottle,hayfever tablets,vaseline,cooling towel) 

    David Last is a personal trainer based in Dublin. For more information you can follow him on FacebookInstagram and Twitter. Or you can send him a direct message here.

    You can also see some of his previous articles here.

 

 

5 ways to change up your fitness this summer

In this weeks summer series article I give you all the different types of ways you can bring your fitness outdoors during the summer months.Ireland has been experiencing a relatively dry and sunny summer season to date and we should be taking advantage of it as much as we can.In last weeks piece I gave you 4 tips for keeping on top of your fitness goals while on holiday and the feedback was great.

We should all get out and active as much as we can in the summer months.Changing up your venue and bringing your routine outside while getting a nice dose of vitamin D can only lead to good things. I’ve always been a huge fan of bringing training outdoors and there’s no reason why you can’t too. We spend enough time throughout the year training inside the gym floor so now is the time to get outside,change up your routine a little and use the fitness that you have worked on by doing some activities outside.The key is to keep it varied, fun and effective. You will be surprised what is out there and what you can do.The options are endless and below I have included many ways you get can your workout in.

Group workout/Bootcamp

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There are some really good group based sessions dotted all round the country at your local parks.Like any group based bootcamp style workouts it may take you a few attempts at finding the right trainer and session for you.Like I always say at any training session the main focus should be technique-consistency-intensity.I am a big fan of group based training as they can be fun,varied and a nice change of scenery away from the clammy gym floor.The biggest positive training in a group is the accountability factor and generally getting together with people with a similar interest.I was training this gang above at my local park over the weekend and was part of the Gym plus coffee 10 week summer stretch series They are doing 10 weeks of free workouts every Sunday mornings and are a great way to start your morning.

Parkrun/Trailrun

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With the longer and brighter evenings well underway now should be the time to get out for a run.If you are a person that is eyeing up the Dublin marathon in October you really should be taking advantage of your runs at this stage.If you need to be keeping on eye on measuring distance and logging workouts there are so many ways of tracking this from investing in a good sports watch like a Garmin or polar or even downloading one of the many fitness apps out there on offer From trail runs to park runs the list is endless on the options you have on where to get out and clock up a few miles.The park run events are now dotted all around the country each weekend and is a great way of getting out and working on your 5k run.They organise free, weekly, 5km timed runs around the world. They are open to everyone,safe and easy to take part in.Its a proven fact that running is not only good for your physical fitness but has huge benefits to your mental fitness also.

Yoga

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Yoga is now hugely popular and this was seen at Dublins health and fitness expo Wellfest last May.Since bringing in yoga into my weekly training schedule I have seen so many benefits from physical to mental fitness.A lot the time we think high intensity workouts with a bootcamp approach is the best for your fitness goals but I would say slowing down and focusing on your mobility and headspace is just and if not more important.There is now yoga sessions dotted all around the country and if you can get an outdoor yoga session into you weekly routine along with a little bit of sunshine then you are certainly doing it right this summer.

Outdoor workout

Since starting up this column I have shown you different variations of how to get a good training session in.The most popular option is getting yourself to the local park with a limited amount of equipment and putting a workout together.Like I have said before you don’t need the most fanciest equipment for the most effective of workouts.Most parks nowadays have really basic equipment like pull up and dip bars and you really can put together a tough little workout here.On top of that having something basic like a suspension trainer,jump rope or even a kettlebell is a extra bonus to bring with you for a outdoor session.In a previous summer series article I gave you full body outdoor workouts you can try that are quite limited with the amount of equipment you need and are fast,fun and effective.

Mix it up

I have mentioned before about totally mixing it up and bringing in something new,different or challenging into your routine.This summer I have brought in sea swimming and has been a nice change to my fitness plan.Doing the same thing over and over again will eventually get boring and can only lead to burnout,fatigue or even just loss of interest.That was the no 1 thing I would see quite often from working on the gym floor.People would join their local gym in January and come the summer they have totally drifted away as they kept doing the same thing and it eventually became a chore.My advice for you this summer is to bring something different into your regime and try keep it outdoors.Anything from sea swimming,mountain biking,hiking,tag rugby to even zip lining the list is really endless.You can find a couple of these ideas here in this article Mixing up your fitness  

David Last is a personal trainer based in Dublin. For more information you can follow him on FacebookInstagram and Twitter. Or you can send him a direct message here.

You can also see some of his previous articles here.

 

 

My 4 fit tips for your summer holiday

The summer series articles are well underway and I hope a lot of the tips and articles over the last few weeks have given you some fit and healthy ideas.In this article,I will list out my top tips to a consider for people away on their summer holidays.A lot of the time before a lot of my clients go away on holiday they ask me what things they should do to compliment their fitness regime.My answer generally is always the same.The priority should be to enjoy your holiday with good food and drink, taking time to switch off, getting some sun by the pool and mostly spending quality time with family and friends.Your 1 or 2 week holiday away this summer doesn’t have to be a time planning your daily gym workout,prepping your food for the week ahead or even counting your macros.Here are my top tips for the fitness readers going away this summer.

Take the break,enjoy the break

The first point is this-Take the break.Your on holiday so switch off and relax.If you have been consistent with your training and nutrition the last while then your not going to set yourself back too much by letting loose a little on your holiday.A break is good and now is certainly the time you should go and enjoy yourself.Have those beers,eat that ice cream and even do it again the next day too!I have mentioned the 80/20 approach when it comes to your nutrition end of things.Now is the time you can certainly enjoy that 20% end and no big deal if you start to push a little further than that figure.

Get outside

I have already talked about the importance of getting your daily dose of vitamin D.If you do find yourself foreign afield this summer with a little bit of sunshine on offer then get out and soak it up.Over the last few weeks in Ireland we have been getting a nice amount of sun but sadly we just don’t get enough throughout the year.It is important to get out and get our dose of Vitamin D whenever we can.It is good for overall health,strong and healthy bones along with it being an important factor in making sure your muscles, heart, lungs and brain work well and that your body can fight infection. Not only is getting outside in the sunshine good for boosting our Vitamin D levels but overall it’s great for clearing the head and can only encourage us to keep working on our mental fitness.

“Slow down to speed back up again”

This is a quote I use a lot in my articles.Your holiday away should be a time to recharge the batteries,relax and enjoy yourself.I like to do a lot of Yoga,stretching and meditation and is something I would encourage a lot of my clients to try while away on holiday.In general I would recommend at least one yoga session a week. Slow down, breathe, stretch and meditate.A meditation app I have used in the past is called Headspace. All you need is 10 minutes a day for 10 days. You can get a free 10-day trial with this link.

Easy light activity

Like I said above when you are away on holidays you don’t need to plan your gym workouts nor do you need to find yourself in the hotel gym.My advice would be to get outside and walk,jog,bike or swim.If you find yourself planning a workout outside stick to the basics movements like air squats,push ups and pull ups.Keep it simple and the main tip here for you should be to keep it easy and light intensity.If you are on the road a lot and are looking for some good workout ideas and easy fitness tools to bring with you while away then you should read that article I put together last summer.

David Last is a personal trainer based in Dublin. For more information you can follow him on FacebookInstagram and Twitter. Or you can send him a direct message here.

You can also see some of his previous articles here.

 

 

 

 

Top 5 summer gym bag essentials

Over the last few weeks of my summer series articles I have given you healthy habits for the early morning riser,my top 4 fitness tips to keep you on track this summer along with lasts weeks article giving you full body outdoor workouts.

In this weeks article I am going to stick along with the trend and give you my top 5 items to carry with you in your gym bag.Whether your a person who hits the gym floor,wants to bring their workout to the local park this summer or you even find yourself on the road or on holiday this summer here are my top 5 essentials that will come in handy for a workout.

  • Mini roller+ Lacrosse ball

41uTXWUmq3LIn most workout articles I always highlight the importance of working on your mobility and flexibility.Its an area that most people do neglect as perhaps some people don’t see the importance of it or others just don’t know what to do.From working around the industry the last 10 years I can safely say that this part of your training is definitely up there at the top.Doing some yoga drills,some basic body maintenance or even using some mobility tools like a foam roller or lacrosse ball is something I would suggest people to do in almost every session.I always suggest people to have these around the gym bag.They are quite cheap,very easy to bring on the road and wont take up too much room in the kit bag.If you are a person that feels their body is always quite stiff,sore or tight then I would suggest you seek out advice from a trainer that knows how to improve your mobility or you can go watch a simple video I made below using some of the tools above

  • Resistance bands

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Perhaps my favorite piece of kit and something I use have in the gym bag and would generally use them every training session.The best thing about the bands is that they are cheap,easy to pop into the gym bag and can do everything with them from mobility drills like right into challenging workout movements. Similar to the foam roller and lacrosse ball above not many people will know how to use these.The options are endless so I have put together a basic video below giving you some ideas on what movements you can do with a basic set of resistance bands

  • Mini bands

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Very similar to the bands above yet this are a smaller looped band that really are perfect for glute activation drills.Whether you are an office worker,gym goer,gaa or golf player you need to activate your glutes before every session.I have talked about low back pain before and how weak or inactive glutes is one of the reasons you are crippled with low back issues.I have put together a quick and easy routine of drills you can bring in your session with a simple set of mini bands

  • Gym rings/Suspension trainertrx-home-training-photo2

Having a set of rings or straps is the ideal tool to carry around the gym bag.A brand I use is the TRX. It comes in a small, netted bag and is very light. You simply hook the TRX up to any door frame, tree, or railing and you’re good to go.It’s a great piece of equipment that can be used for all fitness levels and can train any body part. Squats, pistols, rows, presses, planks and holds — you name it.The TRX workout featured in last articles my top 4 outdoor full body workouts

 

  • Timer/Gym clock

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Another piece of kit that wont take up any room in the gym bag.I am a big fan of using the clock when it comes to certain workouts.Having a good sports watch,gym clock or timer is something I use for all my workouts.I feel using a clock especially if you are training alone can keep you moving and hold you that little bit more accountable.When doing trail runs I generally use my Garmin Forerunner.These are a must-have for anyone who is interested in logging and keeping track of their data.A good GPS watch will measure heart-rate, speed, distance, calorie burn and a whole lot more.Or when doing a gym or park workout I will either use my timer app“PushPress”  or go with the Gymboss interval timer.

David Last is a personal trainer based in Dublin. For more information you can follow him on FacebookInstagram and Twitter. Or you can send him a direct message here.

You can also see some of his previous articles here.

 

 

 

 

 

 

 

 

Full body outdoor summer workouts

In last weeks article I gave you 4 fitness tips to help keep you on track this summer The main focus for the next few weeks with the lead upto the summer should be to try and get active outside more. This really could be anything like cycling to work,getting a run or walk on your lunch break to even trying to bring your normal gym workout session outside. I’ve always been a huge fan of training outdoors.I try and bring my fitness work outside at least twice a week, mostly hitting a trail run,a full body workout with limited equipment on offer or even a hike on a Sunday morning.We spend enough of our day inside and now is the time to get out and active boosting our vitamin D levels while we are at it.

Over the last few weeks I’ve put together some workout routines that only require 1/2 bits of equipment that will work the full body aiming to develop and improve your mobility,strength,core and cardio.Like I have said before in previous articles you don’t need the best of equipment for the most effective workouts.I feel the best equipment out there is the gear that is portable and quite versatile to use meaning it give you many options on how to use.Things like resistance bands,kettlebells and a basic set of gym rings or suspension trainers are my top 3 fitness tools to use.Having said that just using your own bodyweight is just as good too if you have no equipment on offer. The biggest obstacles I hear from people are they haven’t got the time to train and when they do they don’t really know what to do to get the most out of their session.The sessions I have put together here are perfect as you don’t need much time,space or equipment and the aim was to construct workouts that will work the full body in one session.

Park gym bench

Almost every park dotted around Ireland now has gym some equipment.From monkey bars,pull up and dip bars right down to some tricky looking equipment also.Some of them are quite easy to use and some a little confusing on how to use correctly.Having access to a basic pull up bar or park bench is very useful however and the options are endless when putting a workout together using them.Here is an example of what I did and the emphasis was to move through this full circuit of exercises for 15 mins resting 1 minute at the end of each full routine.This routine below will strengthen the legs,improve the upper body while developing some power,finishing off with some hamstring and core work.

Suspension trainer

This is another super tool that most gyms will have these days.It’s also a very easy piece of equipment for the local park,house or even in the suitcase if you find yourself on the road a lot.A simple set of gym rings or a TRX suspension trainer is a good brand but there are plenty of other affordable suspension trainers.You simply hook the straps up to a door frame, tree or railing and you’re good to go.The routine below is another full body routine consisting of squats,rear lunges,pulls,presses and a core combo at the end.All you need is 15 minutes so give it a go.

Kettlebell 

The kettlebell is an excellent exercise tool and is something I recommend everybody to have about the house.It’s perfect for a home or park workout, versatile and quite easy to bring on the road as you can perform so many movements with it.I combined the jump rope,kettlebell,resistance band and the ab mat for a full body home workout routine here.Ideally I would recommend you to chip through this routine and once full routine is complete take 2 minutes rest and repeat again for 3-4 more rounds.

Pull-up bar

Most parks will have a bar just like this.In a previous article I mentioned the importance on working on your weaknesses and bringing in some skill work every now and then.A lot of the clients I train initially are unable to hit a full pull or chin up and it is a goal they really want to achieve.With a little time and practice towards the goal you will be able to achieve your first full pull up.The video below will include some good advice on how you will be able to achieve you first full pull up this summer in your local park.

I hope you’ve found this information useful and if you need any more advice you can pop me a message from the links below.

David Last is a personal trainer based in Dublin. For more information you can follow him on FacebookInstagram and Twitter. Or you can send him a direct message here.

You can also see some of his previous articles here

 

 

 

 

 

 

 

 

4 summer tips to keep you on track

THE SUMMER MONTHS have kicked in,mornings are getting brighter,evenings a little longer and we now seem to have the sunshine with us the last few weeks.

During the summer months it really is quite normal for your routine to get a little sidetracked away from your normal daily routine.Of course the summer months can bring in many things like holidays away,festivals,weddings,beer gardens and so on and we might not see a trip to the gym as a one of the priority’s for your day.That really is normal and I always do encourage people to change it up a little and allow some change during the year.From working on the gym floor now for almost 10 years now generally speaking the gym floor does get a little quieter than the wintry months.

The priority should be to enjoy the sunshine and summer months when we get it.This could be anything from a holiday away with good food and drink, taking time to switch off, getting outdoors, or even spending quality time with family and friends.

But that doesn’t mean you can’t also spend some time on your health and fitness. Some of you spend enough time training indoors during the winter months in the gym, now is the time to get outside and continue to top up on your fitness, all while getting some vitamin D.

Here are a couple of ideas to keep you ticking over the summer months

Plan ahead or change it up

A plan or program is something that will help you stay accountable during the summer months.The list here is endless by perhaps starting a new strength program or even totally coming away from strength and deciding to bring in a little more outdoor cardio workouts,deciding to work with a personal trainer or even signing up to a sports club/team.Over the 12 week summer period it is good to continue to work towards something.Having a journal or even using a vision board too is quite useful to help you keep on track of that long term goal you have set in place at the start of the year.Over the years I have seen people set goals back in January and once the summer months start to kick in the goal is slowly put away to the side. Don’t get me wrong the summer should be enjoyed and your focus can shift a little off your fitness goal but there is no need to fully give up.What I suggest here is try and stay with it as much as possible while incorporating a 1-2 week break in there too.

A break is good

When a lot of my clients go away on their summer holidays they ask me what workouts to do.I always tell them first that the hotel gym does not need to be on the top of their list.The goal of any holiday should be to switch off and enjoy the break spending good quality time with family and friends.A break really is good for the body and there really is no harm eating and drinking a bit more of the food that you wouldn’t necessarily while at home.If you do want to get some exercise in during this time then simple things like swimming ,running or even renting a bike to check out the local area is what is best.Any time I go away I like to get out and run.It really is the best way to see the sights and find your bearings.

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Doing some simple and basic mobility stretches or even just take a leaf out of this guys book below and just have some fun by the pool!

 

Get active outside

When we have some sunshine in Ireland it is quite important to get out and get our dose of vitamin D.Vitamin D is important for good overall health and strong and healthy bones. It’s also an important factor in making sure your muscles, heart, lungs and brain work well and that your body can fight infection.Your body can make its own vitamin D from sunlight. You can also get vitamin D from supplements and a very small amount comes from a few foods you eat.Not only getting outside in the sunshine is good for boosting our vitamin D but overall its great for clearing the head and can only encourage to keep working on our mental fitness.We spend enough time throughout the year working indoors at work to the gym floor and now is the time to get outside and use the fitness that you have worked on all round by doing some activities outside.In my next point you can see some of the activities you can take you while getting that vitamin D topped up

New hobby/challenge

In last weeks article I mentioned keeping your training varied.Each summer I always try to pick up a new skill/workout path.Last year I took up trail running and since that it has become a weekly part of my training plan.Bringing in a new activity,hobby or skill that is totally new for yourself will not only test you physically and mentally but will encourage you to stay on track holding you accountable over the summer months.The list is endless these days from playing tag rugby,going out on a hike,signing up for a triathlon or even just getting out for a cycle.My new hobby this summer is sea swimming around seapoint. Not only have I found this great for my fitness but it has really helped me with my mental fitness too.

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In next weeks article I will put together some video content including basic and effective outdoor workouts with very limited gym equipment that I generally do with both myself and my clients.

David Last is a personal trainer based in Dublin. For more information you can follow him on FacebookInstagram and Twitter. Or you can send him a direct message here.

You can also see some of his previous articles here.

The smartest and most effective training plan

In last weeks article I wrote about the good,the bad and the ugly information out there within the fitness industry Today I am going to focus on the good and provide you with information I feel is useful and a smart way to train.Like I mentioned last week the primary goal for anyone really should be to get off the sofa,move more getting regular exercise, eating healthily, drinking more water and getting enough sleep.

Over the last 5-10 years we have seen a huge shift in the numbers of people now taking part in regular exercise.This really is great to see and this was largely noticeable at Dublin’s recent Health,fitness and wellness Wellfest festival in Herbert park over the weekend.

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The biggest thing I have seen creep into the industry is intensity.Sure intensity is good but not every single training session.Some people may think they need to keep hammering themselves with lots of intensity,load and volume in each workout in order to get to their goals.We are now encouraged to keep going and going taking on the most extreme challenges of all.A marathon doesn’t seem to be hardcore enough any more and now it seems we need to be doing ultra marathons,500 rep workouts and lots more to be ahead of the pack.We are constantly being surrounded by quotes like “Go hard or Go home” “No pain,No gain”,”Dont stop when it hurts,stop when your done” or even “Train insane or remain the same”  It wont take you long to find information or quotes like these with a quick glance on your social media feeds.To be honest the truth really is that less is actually more and quality over quantity is an approach that works best with me and my clients and the results we get speak for themselves.

Like I said in last weeks piece I have been around the industry long enough to know what is useful and what is rubbish and anything I feel is useful I try and bring it into this weekly column.Below I feel is the best approach for a general training template.

Know your goal and find the right path to get there

Most people nowadays have busy lives and may struggle to find the time to plan their workouts.My advice here is to try and get in three sessions per week and really aim to get the most from those sessions by targeting the areas that need attention first.A lot of the time most people I train on a daily basis need work predominately with their mobility and flexibility first then we put an emphasis on strength and core work finishing off with some form of conditioning work depending on the goals of the client.A lot of the time I would see people being a little clueless with their training regime and the training they are doing has little to no resemblance to their goal.My advice here if you are not sure would be to seek some assistance from a trainer who is particular about technique, has a good pedigree and has a proven track record of helping clients get results.

Build a good foundation 

The wider the fitness base the better the individuals fitness capacity.I recommend to spend time on the initial stages and forget diving into the deep end.A lot of the time I would see people want to dive head first into the more complex movements,programs and workouts and haven’t spent enough time of working on the basics looking to continually improve on them.My advise and simple 3 step approach here is Technique-Consistency-Intensity. Work on the basics first get consistently good at them then start to ramp up with some intensity.Basic things like building your aerobic base,being able to perform simple mobility drills like a basic couch stretch or downward dog or even go work on some basic movements like the squat and build from there.The squat really is one of the best and most functional movements out there and people need to fix movements like this before progressing further down the line.

Listen to your body

Something I would say time and time again to people I train.You know your body more than anyone else and you need to decide what is the best approach on that day.A lot of the time we are encouraged to continuously  ramp up the heart rate,sweat more and overall keep the intensity up.If that is what you care about session after session then you are on the road of burn out or a future injury.Like I said at the start intensity is good but sometimes “you need to slow down to speed back up again”.You need to know when is a good day to bring in high intensity,a moderate to light session or even a complete days rest.Bringing in some light active recovery work into your routine is something I would really encourage.Keeping your heart rate controlled and not worrying about a high heart rate all the time.A walk,cycle or jog could work here a basic yoga session or even a 15 minute body maintenance session like below would work very well.

Forget the noise and focus on what works

In last weeks article I talked about fitness marketing.Everything and anything is marketed these days from supplements we can hardly spell, workouts and training plans that promise you fast and effective results.Over the last 5-10 years we have seen a huge interest and large participation in fitness,health and wellbeing. In that time we really have seen a large amount of fads creep into the industry.I have seen it all now at this stage from workouts that involve standing on vibrating plates and belts,8 minute workouts that will promise you abs,dumbbells that shake and vibrate even down to the many of the latest and questionable group class workouts we see advertised about.Sure you should go down a route that you will enjoy and be fun but like I said if you are looking to get the most out of your training and a path that is going to improve your fitness then your really cant beat the basics and sticking to them consistently.Running,swimming,biking,doing some yoga and stretching along with bringing in basics movements like squatting,hinging,pulling,pressing and carries are all the best exercises that keep it simple and will give you the biggest bang for your buck.

 

Keep it varied yet relative

Doing the same thing over and over again in exactly the same way is not a recipe of improvement,it is a recipe for stagnation and gradual decline.Like I said above in order to get the best from your training you need your plan match and be relative to the overall goal.Your program should be catered to your goal, your body, your training age, your strengths and your weaknesses.My advise would be to vary your training as much as possible.In a typical week I would bring in plenty of changes.A couple of examples here are areas you could bring into your template.Strength work or weight based training,getting outdoors going for a walk,bike or run,doing some high intensity interval training,getting some yoga flow/mobility work in or even bringing in new weekly/monthly skills or challenges to work on and allow you develop your fitness that little bit more.I also mentioned in this article that sure physical fitness as very important but how you train and look after your mind and mental fitness is just as, if not more, important and you could also bring in many ways into your week on working on that.FullSizeRender (56)

Continue to assess your progress is something I would suggest you do every 6-8 weeks.This could be anything from doing a body fat test,retesting a bench mark workout or even working off a 8 week strength program and then going back to retesting your old 1RM. Like I always say “If you are not assessing you are really only guessing”

David Last is a personal trainer based in Dublin. For more information you can follow him on FacebookInstagram and Twitter. Or you can send him a direct message here.

You can also see some of his previous articles here.