SUSTAINABLE TRAINING - CONTENTS

Just stepping into a gym can be intimidating. Then figuring out how to use the equipment and how to train properly can be an overwhelming task often becoming a sink or swim experience.

Sustainable training is so important to get right early on to ensure you build a great lasting training habit that can compound over time into incredible wildfire results.

Rushing the process can for sure lead to some fast results. However, those results are temporary because when life gets busy, throws you a curve ball or injury/DOMS/burnout occurs and training inevitably falls off. Then you regress all the way back to where you first started or even further behind. Chasing quick results always leads to this on and off the wagon behaviour and lasting results can never compound that way.

https://www.youtube.com/watch?v=TN9i9Ni0Xr4&t=9s

4 PILLARS OF SUSTAINABILITY

SAFETY

The condition of being protected from danger, risk or injury.

Go Slow

• Don’t go too heavy and don’t do too much. Stay away from muscular failure and long workouts. Focus on learning the correct technique, posture, tempo, control and keep workouts short in duration.

Warm Up & Cool Down

Don’t skip warm ups or cool downs and don’t over complicate them. Just a 5-15 minute warm up before a session dramatically decreases the chance of injury and improves performance, while a 5-15 minute cool down after a session will cut down soreness and improve recovery.

• Warm Up - Get moving, get your heart rate up and get a sweat going. This can be done on a machine or mobility/dynamic based movements. Warm up sets before working sets is also great.
• Cool Down - Light walking or stretching while focusing on slowing down your breathing and heart rate is great for a cool down.