PLAN set up your training week
beforehand, integrate workouts
and rest into your time schedule
QUALITY incorporate a shorter
workout with more intensity such
as sprints and/or hill workouts to
maximize fitness, keep variety,
and avoid plateaus
COMMUTE TO WORK walk, run
or bike to work
FUEL proper nutrition and
hydration will help you get the
most out of your workout. It all
counts: before, during and post
recovery
STRENGTH TRAINING whether
it be weight resistance,
functional training, yoga, pilates,
or recreational sports- the
ultimate way to keep training
time to a minimum while
performing optimally is to do
specific exercises to recruit
muscle fibres used in your sport
MULTI WORKOUTS break up
your workouts. Do an early
morning run and use part of
your lunch break for strength
workouts, quick sprint sets, or
stretching.
DON’T PLAY CATCH UP things
come up, schedules change.
Don’t stress out over missing a
workout, if you can’t fit it in look
at it as a recovery day.
Remember that every day stress
can impact performance as well.
Put your energy towards your
next planned workout.
It's time to embrace warm weather and spice up your workout
routines by exploring the outdoors. Remember that summer heat
intensifies the risk of dehydration, so take extra precautions to
increase your water intake and avoid beverages containing
caffeine and alcohol. By the time you are thirsty, you are already
dehydrated.
Not only can dehydration lead to fatigue and poor performance, but
more serious problems like heat exhaustion and heat stroke.
exercise early in the morning
wear light colored and loose fitting clothing to allow for good
airflow and sweat evaporation
before exercise, drink 2 glasses of water
during exercise, sip 8 ounces of water every 15 minutes and
consider a sports drink to replace electrolytes loss and help provide carbohydrate energy to working muscles
after exercise, continue drinking water
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