Are all of your workouts super intense? Does your weekly routine include strength training, endurance training, and restorative exercise? No matter what your goals are; it is important to have a balanced program in place. An intense sprint session can really kick up the metabolism, and a well-rounded customized weight lifting routine can do wonders for your fat loss efforts, your bone health, and your sports performance. But too many long and hard workouts can override your system. Too many of us underestimate the powerful benefits of a good stress reducing and restorative workout.
Stress can come in the form of a miserable workday, a screaming child, and surprisingly an over-taxing workout, or too many taxing workouts. According to authors of the New Metabolic Effect, “Long workouts that are heavy on cardiovascular training and light on resistance training skew your adrenal stress mechanisms further towards excess cortisol and low HGH.” It’s important to give your mind and your body the proper rest that it needs to feel refreshed and energized for your life and you’re your next workout.
Running too fast on easy days could be detrimental to your training, According to Greg McMillan, M.S. Exercise Physiologist and running coach. Your body needs time to recover and rebuild. Not to mention the fact that this is a good time to sit back and remember why you enjoy running in the first place. Use it as stress relief, as time to refocus on form, to enjoy the trail, or chat with a friend.
When you begin planning your weekly workouts, take these rules into consideration:
- Strength training for the major muscle groups 2-3 times per week, with rest days in between.
- 150 hours (30 minutes a day) of exercise a week for health benefits.
- For weight loss you may need closer to 300 hours (60 minutes 5 days) a week to see results.
- HITT training has been proven to be beneficial for weight loss and the health benefits.
- Stress can cause high levels of Cortisol and other hormones that can contribute to weight gain around the abdomen. So stay cool yo!
- It is important to rest and let your muscles rebuild, or else you will never get stronger.
- Rest can be an easy walk, a stretching session, yoga, meditation, massage….
- Sleep. It is essential for strong muscles, strong mind, and for weight loss.
Balance your routine by incorporating 1-2 shorter (20-30min) workouts with some longer ones. Make the shorter ones harder and the longer ones easier. Always do strength training. Be sure to take time for some form of restorative exercise.
* Sarah’s weekly schedule:
2-3 strength training sessions lasting no more than 45 minutes.
3-4 Runs of which at least one is HITT or sprints (20 minutes).
Yoga at least once per week.