In this post I just want to talk about a few bits and pieces which I consider core to MY personal fitness training.
First my trainers. Personally I have Asics Gel 1150 trainers, I replace them every 6 months. I bought these trainers after having a gait analysis done at "Up & Running". I only did this as I was consistently getting lower limb problems whilst I was in Initial Officer Training. However, since then (and a whole lot of rest!) I've not had any lower limb problems as a result of running. They are extremely comfortable and cushioned! BUT... this doesn't mean that these trainers are for you... my point here is, if you're going to be doing a lot of exercise, invest in a great pair of trainers that are comfortable and provide the correct support and performance for your biomechanics. It costs around £10 to get a gait analysis done, some do it for free; normally if they charge they offset the cost of the analysis against the trainers you buy from them if you do. Trainers should be replaced every 6 months and treated well, leave them to air properly to prevent sweat build up causing you infections on your feet, bacterial or fungal. ALWAYS wear socks, if possible absorbent/padded ones designed for sport. If possible rotate between 2 pairs so that if you exercise every day you can allow the other pair to dry out properly. NEVER wash your trainers. You could damage the structure of them as it tends to damage / degrade the rubber and other materials in the trainer.
Secondly; my Polar Heart Monitor. I use this in the form of a chest strap which then transmits to the cardio equipment in the gym. This helps me know which effort/training band I'm working in and also it allows me to look at my heart rate over a period of weeks for the same exercise. This helps me know if I'm getting fitter and adapt my training, perhaps run at a faster pace or for much longer to avoid not gaining any further benefit.
Thirdly; another key bit of equipment is my iPhone with Nike+ & Nike+GPS on it! Both apps are amazing and really help me train. Especially when out on long runs; Nike+GPS can be a God-send as it provides feedback such as distance covered, average pace, total time and even "Attaboys" and cheers if you link in to Facebook. On top of that you can upload your runs to Nike+ running and track your progress and look at your workouts. With Nike+GPS you can see your run on a map (Google maps) and see your pace at various stages of the route - the faster you were the greener that part, the more red indicates you were at the slower end of your slowest pace. In addition, it will calculate an estimation of calories burned from your biometric data such as height, weight, age and gender. It also helps it calculating your pace due to your height. The other good thing about my iPhone is that I can carry a piece of safety equipment(phone!), a music player and a fitness tracker all in one handy device that fits into an arm sleeve when I run. It's fab!
Finally... when I work out in the gym, my final friend is the water bottle! If interval training on the treadmill, you need to keep well hydrated and after any phys session its important to make sure you hydrate to prevent inefficient post -workout fat and calorie burn, dehydration and some of its more sinister symptoms and side effects, and also to help you cool down. Its also needed by your body to help flush out the toxins, lactic acid and help repair muscle. Remember, weight lost immediately after exercise is purely as a result of water loss and not actual body weight! Don't cheat yourself! Look after your body!
On that note, post workout protein shakes can be effective and really good, but remember, they do count towards your daily calories and can be full of additional rubbish and calories - you should find out what serving size you need for your height, weight, effort and goals. Also, you can add electrolyte powder to your water in order to help balance the salts lost during sweating, careful again, if you're hoping to achieve weight loss, some of these contain a significant amount of calories. Finally, if you're doing a long workout (over an hour) of sustained endurance exercise, for example, a long run, I recommend you have a drink with some energy such as a sports isotonic style drink to add some carbohydrates to your body as your body will only be able to sustain efficient energy burn for a certain amount of time, adding a little boost will help you maintain safe and effective exercise that you will gain benefit from. You can also consume "Go" gels which are a carbohydrate gel, usually fruit flavoured. They are good because they act quickly and effectively, but you must drink water with them which can be a little inconvenient of doing a long run outside.
Thats my tips to fitness and exercise for today! These are just personal choices and experiences, there are a multitude of other ways to help you out, these are a small selection that work for me as an individual!
Now get your bum out and about! :)
No comments:
Post a Comment