January 2020: On the Treatment Table
Train to be SMART this New Year
HAPPY NEW YEAR Kingswood! Hopefully you’ve eaten your last mince pie of the season, cleared the fridge of leftovers and are ready to embrace a fresh start for 2020. Many of us are making resolutions to get fit(ter) at this time of year, however as we know all too often these good intentions don’t last. Up to 80% of resolutions have failed by February and January 12th has been named ‘Quitters Day’ by the exercise app Strava. So, in order to increase to your chances of success I would recommend a training plan that uses the following SMART goals:
S – SPECIFIC: Have a specific goal to work towards. A good example might be completing a Parkrun, it’s a free 5km weekly run on Saturday mornings, find your local run on www.parkrun.org.uk
M – MEASURABLE: A measurement of your achievement can be simple to assess. Fitness gains can be measured in time, distance covered, steps counted or heart rate.
A – ACHIEVABLE: If your goals are not easily achieved then motivation will decrease, and risk of failure can increase. In other words, build from ‘Couch to 5K’ (www.nhs.uk) before considering that first ultramarathon!
R – REALISTIC: Look at your lifestyle and devise a program that fits into your schedule and work/life commitments. Are you happy to motivate yourself to exercise alone or do you prefer the company of a group class such as our Action Potential Pilates classes.
T - TIME CONSTRAINED: Short term goals are great to strive for, but longer-term goals allow exercise to be continued as part of your daily lifestyle.
There are some other important rules to follow if you are planning to make those New Year’s resolutions a success. It’s important to not ignore pain - if you feel pain during exercise, stop, rest and see if you can identify a cause. Sometimes all you need to do is make some minor adjustments to eliminate pain. Likewise, don’t ignore any health problems - ignoring a health condition, even a seasonal sniffle, when you exercise doesn’t make it go away but can make it worse. It’s also a good idea to not repeat the same workout day after day, as this can increase your risk of injury as well as lead to muscle imbalance, weakness and even boredom! If you don’t plan rest or schedule recovery days into your training, you limit your ability to train. Your body gets stronger after exercise stress, so you need to allow down time for rebuilding of muscle tissue. Finally, using incorrect techniques reduces the effectiveness of the workout and puts you at greater risk for getting injured.
If you need any further advice on exercise or treatment or preventative care then the team at Action Potential will be happy to help.
You can call us on 0117 961 2060, find us on facebook or email email@example.com to book. We provide a chiropractic, physiotherapy, sports massage and podiatry treatments and Pilates at Kingswood Health Centre.