Strength Training Tips for Beginners

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There are many benefits to incorporating strength training into your regular workout routine. Such benefits include an increase in strength, muscle tone, and confidence! When you are physically strong and feel good in your body, your mentality will follow suit. If you’re just beginning your journey into strength training we’ve got you covered with plenty of tips on how to do it most effectively. If strength training is already a part of your schedule stick around and learn a few more things you can do to take your training up a notch!

 

Start training with your body weight

Strength training doesn’t have to mean that you lift weights. Strength training means using resistance in order to make your muscles work harder and bodyweight exercises are perfect for getting the job done. This comes in handy if you don’t have the means for a gym membership!

2 days a week is more than enough when beginning

If you aren’t already strength training, take it easy on yourself for the first few weeks. Your body has to adapt to a new workload and recovery time is essential.

Warm-up properly

If you don’t warm-up, you are increasing your risk of injury. Foam rolling and then a dynamic warm-up of the muscle groups being worked will suffice. It increases blood flow and range of motion giving you an extra edge during your workout.

Full body workouts

If you’re following the 2 days a week routine, working your entire body and firing up all muscle groups will give you the best results. Following an upper body exercise with a lower body exercise allows the upper body to recover and vice versa. For example, after completing a set of pushups, complete a set of squats.

Take a post-workout stretch

This will drastically reduce DOMS (delayed onset muscle soreness) over the next couple of days and something you will absolutely thank us for later. It’ll also improve your flexibility and calm your nervous system, giving you similar effects of yoga and meditation.

Strength training is fun, challenging, and obviously great for your mind and body. Keep these tips in mind when beginning and be gentle with yourself as it can get tough when getting into the swing of things. But you can handle it- good luck!

Training Tips for your First Ironman Competition

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Completing an Ironman is no minor feat. Neither is training for one. Training for Ironman is a journey that lasts several months, if not all year long. These four tips will help you make the most of your first Ironman experience.

 

Find a partner or group to keep you accountable

If you can, train with a partner or a group. Training will be a lot less monotonous with other athletes around you. You may even train more effectively and focus harder if you’re surrounded by people who are visibly pushing their limits. At the very least, communicate regularly with someone else who is training for the Ironman. You’ll stay more focused and accountable if you have someone to report your progress to. If you’re new to triathlons and don’t have any triathlete buddies, look into your local tri group or find a virtual partner on social media.

 

Make sure you’re getting enough to eat

During training, you’re burning off many more calories than you normally would be. You need to replenish your body’s fuel supply – never train on an empty stomach and always eat when you’re hungry. Try to create an Ironman nutrition plan if you can. Be sure to read up on calorie replacement for endurance athletes if this is your first long-distance event. Liquid nutrition sources, like gels, can be your best friend during extensive training sessions.

 

Be patient and consistent with your training

As you build your endurance and speed, try not to overdo it. Build up the time you spend training incrementally – don’t try to add an hour at a time. If you overextend yourself, you risk injuring yourself. Injuries can render you unable to take part in the Ironman or set you back in your training progress. Understand that you won’t see overnight results. Especially if you are a newer athlete, set realistic expectations for yourself. You will improve with consistent training.

 

Keep a record of your training

The Ironman is unlike most races because you have three different types of training to endure. Even if you think you can keep track of your progress in your head, use some kind of record-keeping system to log your training sessions. You can find several apps that might work for you, or you can use good old pen and paper to the same effect. Log your mileage, hours, and how you feel each day. Having a record of this data will likely improve your confidence and motivation because you’ll be able to look back on your progress when you feel discouraged.