Workout Wisdom

Last week I shared some tips from the world-class performance coach, Jeff Spencer.  He advised that whether you were a beginner or a top athlete, you absolutely need to plan rest/recovery time in between hard workouts.  This week, I’d like to share some of the other advice Dr. Spencer provided regarding proper training.

First or all, you need to remember that regardless of age or fitness, your body will always adapt and it will become more efficient with repetition.  As you continue to exercise, what at first might have been a hard workout will become easier.  Spencer stresses that you need to have a proper balance between hard and easy workouts.  Here’s some ways to know if you’re getting this balance.  After the first couple weeks of exercise, it should only take around 30 minutes to rebound from a workout.  Slight temporary soreness is o.k. but regular soreness is not.  If you’re sore for days, you’re probably pushing too hard.  Successful workouts sessions should leave you feeling better than when you started.  You should expect to feel more vitalized and energetic.  Watch your perspiration as well.  As a rule, you should stop sweating within a few minutes after exercise.  If perspiration continues for 20-30 minutes, the workout was probably too hard.  Possibly the best way to gauge is by watching your heart rate.  It should go up and back down easily.  If you have a hard time elevating your heart rate, you’ve probably trained too hard for too long.  Assuming you are getting your heart rate up, just like perspiration, your heart rate should return to normal within around five minutes after workouts.

I hope these exercise guidelines help.  Please remember that we provide tips just like these along with other diet and lifestyle guidelines as part of our Wellness Program.  For the month of January, we are running a special for anyone who pre-pays for two months of training. A month of unlimited sauna use will be included at no additional charge. Call or text our office at 812-273-4325 for more information.