Maximize Your Workouts at the DAC

Most people do not want to waste time or energy during a workout. However, a majority of people do just that with improper training techniques and misdirected efforts. To avoid being one of these people, start training more intelligently by creating a clear and measurable goal.

With all the effort to pay for a gym membership and use that membership on a regular basis, you do not have time to be doing inefficient workouts. When used properly, the gym is full of incredible resources to help you achieve and maintain your health and fitness goals. Use these resources to their full advantage when mapping out a training program.

Ask a personal trainer for advice on how you can maximize your time. A trainer can help you adjust your workouts to ensure maximum results with minimal time and effort.

Take advantage of group fitness classes. Variety is essential to a successful exercise program. Classes can give you fresh, new ideas for exercises and training principles that you can incorporate into your own program. If you are short on time, classes offer balanced and challenging workouts that require no planning on your part.

Learn to use a new piece of equipment. Again, variety is an important part of an effective program. Learning to use a new piece of equipment will challenge both your body and your mind!

Fuel properly for energy and recovery. Many people, especially those with weight loss goals, avoid eating before and after workouts because of a misconception that this will help them see results more quickly. This could not be further from the truth. Energizing properly before a workout will allow you to work harder during exercise, yielding more results in less time. Refueling within 30 minutes after strenuous sessions will help speed recovery, ultimately making you stronger and more effective in future workouts.

Have fun. Remember that you are fortunate to have a healthy body and seek enjoyment in the exercise you choose to do. Take pleasure in the sense of accomplishment you get from a challenging workout. Balance those challenging efforts by allowing yourself time for proper recovery and relaxation.

Enjoy Training Outdoors This Fall

The Fall is a great season to participate in outdoor sports in Amarillo. With the long days of Summer quickly fading, we can look forward to cooler weather and beautiful scenery. The Fall is a busy time for endurance athletes as they try to fit in those last few triathlons of the season or begin gearing up for the next marathon. As training intensifies, it is important for these athletes to approach workouts with balance and consistency.

A balanced program should include a combination of strength and stability training, as well as flexibility and mobility work. Endurance athletes are typically very consistent with their run, bike or swim workouts but tend to neglect doing proper supplemental activities that would truly enhance performance and reduce the rate of injuries.

Here is a list of activities to include in a training program for any athlete, from recreational to professional, to enjoy a healthy and happy Fall training season:

Strength training 2 days per week. Complete 1-2 exercises for each major muscle group. Focus on strength and stability in the hips, shoulders, abs and lower back for proper posture and technique during running, cycling and swimming.

Mobility and flexibility training during warm-ups and cool-downs. When preparing for a 2 hour bike ride or an intense strength training session, practice mobility drills to prepare the body for exercise. A series of dynamic stretches can help increase blood flow to the muscles that will be used during training and reduce muscular imbalances. Cool-down from tough sessions with foam rolling and static stretching to help speed recovery and loosen tight muscles and tendons before they cause overuse injuries.

Fuel before and after training sessions. Consume 100-200 calories of carbohydrate rich food or sports drink about an hour before training. Be sure to also consume 100-200 calories within 30 minutes following intense training. This post-workout snack should have a 4:1 carbohydrate to protein ratio. A perfect example is low-fat chocolate milk because the sugars help replenish glycogen stores and the protein in the milk helps to rebuild muscle.

Sleep. Getting adequate sleep is essential for recovery of the body and mind. Aim for 7-8 hours of quality sleep each night. Sleep is just as important as workouts when it comes to successful performance and injury reduction.

Remember to have fun while training. A balanced training program will lead to more enjoyment and success this Fall.