Training Tips Part 1*

Tuesday, 24 March 2015, By Lisa Gilderoy

Rest and Regeneration

A very important factor apart from a perfect exercise plan, and a well-proportioned diet, is an optimal rest period, as it plays a major role in achieving amazing results.  The fact is that it allows our body to rejuvenate after intense training sessions.  While we are exercising, our muscle tissues are destroyed and only a good break from exercising can allow for the rebuilding process to take place.  Lots of beginner clients can forget or not know about that extremely important factor.  A proper constructive training plan has to include a rest period.  That time is crucial for our body systems and muscle fibres to regenerate.  Forgetting about it can cause a drop in energy levels and can leave to what's called 'overtraining'.  While resting we shouldn't do too much high intensity exercise.  A good revive class or yoga session can be a good option to speed up regeneration of the muscles.  A rest day can also help to keep a calm mind and should prepare muscles for another training session.  Breaks and rest period should be advised according to your needs and how your body is responding to exercise after training.  If someone feels muscle pain for a longer period of time, resting time should be longer.  Your trainer should also consider changing your training plan, if the pain time is not getting any shorter.  Good and healthy diet will shrink down the regeneration time, which is another tool that your trainer can use to get you in the right direction with your food.

Training Plan

For the beginner and the advanced, a training plan and good regime of training is very important and crucial.  When it's well written, it becomes one of the most important factors for future success.  If we have planned our future goals, the next step or question should be "how will we get there".  This is where a training regime becomes important.  We should keep and write exercise diaries.  Making notes from our exercise sessions can be a good way of analysing and planning our future training.  It can also show how we are progressing with particular exercises. 

Warm Up

Every training session should start with a warm-up.  It's the golden rule to any exercise that we do outside or inside of the Studio.  We should definitely not forget about it.  According to sports science research, underestimating the warmup phase is a major factor that can cause small and big injuries.  What is a proper warm-up? We need to prepare our muscles and joints for intense work, which means our warmup should involve an active movement that leads to stretching our muscles.  When we are moving, our blood flow is much higher, our cells are gaining more oxygen and can produce more units of ATP (adenosine-tri-phosphate).  Thanks to that, while we are exercising our muscles are responding to resistance and pressure in an optimal way, so that our joints can be stress free.  Of course injuries can always happen on the Studio floor, which is why it is important to prepare a proper training plan and recovery.  Our warmup should involve joints and muscles that we are planning to train.  What is very important in a warmup, is that we should not involve exercises that we are planning to use in our main session.  In our training, we can always try to do one set of exercises, with minimal weight in a range of up to 20 reps.


Tomasz Szklarski

Senior Training Vision Lindfield


*Disclaimer: Individual results vary based on agreed goals. Click here for details.

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