How to Train Smart
As many of us have now returned to our regular lifestyles, exercise, which was once limited by the closures of the gyms and isolation, has returned as a priority in the lives of many. Now more than ever, it is important that we are training smart to gain the fastest result with minimal injury. This is because after long periods of rest our bodies are more susceptible to fast damage which may lead to long term injury.
For those in this category, it is important that load management is utilised to ensure that a return to training is not halted by injury.
What is Load Management?
Load refers to any form of force that is placed on the body's tissues. This includes bones, ligaments, tendons and muscles. However, contrary to how it may seem, the load can include even the most simple of activities such as walking around the office all the way to high-intensity training.
In such, load management refers to the way that we aim to control these loads to reduce the likelihood of injury. In result, successful load management will also allow us to see maximum success with our fitness goals.
When training, the body needs to be pushed above a threshold to see positive results. This includes an increase in fitness, strength or speed. Not exceeding our personal threshold indicates that we will struggle to meet our fitness goals. This can produce a lack of motivation. In many cases, this is the reason many quickly give up on their fitness goals.
However, incorrect load management by over-stepping our threshold can lead to over-use injuries, some of which have long term ramifications. This most commonly occurs when athletes do not progressively increase their training intensity as they do not understand the body's need to adapt and rest.
Load Management is not just important for sport!
It is important to remember that while athletes need to be more conscious of their load, load management is not just something that impacts sports-persons.
Have you ever been on a holiday where you walk two or three times as much as you normally would? Do you remember having pains in your legs, hips or feet when you finally get a chance to rest?
Although the consequences may be lesser than that of a high-intensity athlete, this is a perfect example of an overuse injury due to over-stepping our current load capacity!
How do I prevent incorrect load management?
There are three key steps to ensure you are correctly managing your load!
If 24-48 hours after exercise there is no soreness train harder next time. If 24-48 hours after exercise there is still soreness you are working too hard. If 24-48 hours after exercise there was soreness that has eased, the workout was perfect!
Use gradual build-ups when exercising. Don't start straight on the hard stuff!
Don't rapidly increase and decrease the intensity of exercise!
If you or anyone you know has been injured due to incorrect load management, we are more than happy to help. Here at Bankstown Physiotherapy, we offer a range of treatments that can assist any injury. This includes massage, manual therapy, developing exercise plans and general advice. For more information, feel free to contact us at 97933119, visit our website, or book online!