– by Michelle Bourgeois, RT, Trainer, Sports Nutritionist –
Ahhhh … wintertime! That time of year when many folks mimic the great grizzly and go into hibernation mode. Spending their spare time curled up in front of a warm fire with a book and a hot beverage just sounds so heavenly compared to the alternative of (gasp) going outside! Who in their right mind would head out in the pouring rain for a walk or run … no way José! Face the wet and dark evenings for an after work cycle … are you nuts? Hit the links at your favorite golf course when it’s so cold you can see your breath … not in this lifetime!
Instead of lamenting over the reduced amount of outdoor time, why not look at winter as an opportunity to work on your weaknesses? Sport-specific off-season training can go a long way to making your next season your best yet. As a Personal Trainer, I have trained a number of athletes ranging from weekend warriors to recreational athletes to higher level athletes. One training aspect that has helped each and every one of these clients improve their sport is a good strength training and stretching program.
Many sports and recreational hobbies challenge certain muscles with repetitive use causing them to become stronger. Most muscles have a partner muscle that works with them to make a joint function effectively (agonist and antagonist muscles). It is quite common to see one of these muscle partners becoming much stronger than the other, resulting in muscle imbalance, joint instability and often pain. For example, many runners have exceptionally strong quadriceps muscles (front of thigh) but proportionally weaker hamstring (back of thigh) and gluteal (buttock) muscles. This type of imbalance can sometimes progress into issues like knee pain and injuries which can be very debilitating. An effective cross training program can reduce or even eliminate muscle imbalances as well as improve power, endurance and flexibility. This in turn will improve sport performance and reduce the chance of injury: a definite win-win.
Another important benefit of cross training is that it will prevent loss of fitness. Did you know that after only three to five days of no exercise you can lose five per cent of your aerobic fitness? After 10 days your metabolic rate starts slowing and you need to reduce your calorie intake or you will start gaining body fat? After 14 days you start losing strength, muscle tone and muscle mass? This is a pretty cruel joke by Mother Nature, especially considering the months and years it may have taken to achieve a good level of fitness. But fear not! Once again a program incorporating cardiovascular, strength and flexibility training can prevent this from happening.
Cross training can also be a heck of a lot of fun! This can also include trying a brand new activity to spice up your training regime. The Peninsula has a multitude of indoor options that can inject some new motivation into your workout routine. Options like indoor rock-climbing, pilates, yoga, indoor cycling, TRX suspension-training, circuit training, indoor bootcamp, boxfit and martial arts training, swimming and aquatic sports, and group fitness classes might be just what you need to rev up your fitness engine.
Not sure where to start? Investing in some sessions with a Personal Trainer will give you the confidence and motivation to follow a safe, progressive exercise program designed with your needs in mind. So banish those winter blahs and make this season count!
For information www.take2personaltraining.com
