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

Nutrition: Nutrition: Fuel uel for Y for Your W ur Work rkouts

• uts*

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.