Following on from our January article about setting realistic fitness goals for the new year, Kathryn Tilbury clinical lead physiotherapist at Third Space Sports Med in Canary Wharf shares a few key elements to maintaining a fitness regime for the long term.
Enjoyment
Even though we all know the benefits of exercise, the way it makes us feel can at times be uncomfortable. If I'm working with a patient who is not regularly exercising I advise them to find something they like and stick to it. The social aspect of group classes or going with friends can offset the less enjoyable elements of workouts. Also, music and dance style workouts can be fun and more engaging if you’re not a fan of the traditional gym set up.
Time management
Consistency is the key to gaining fitness results. Consider what is actually feasible for exercise in your work week that you can maintain regularly. I would say it’s better to do less and be more consistent than to overwhelm yourself initially and then stop altogether.
Intensity and volume
Consistency doesn’t mean all your workouts have to be 100% effort.
Starting with high volumes (duration of workouts and number of sessions per week) and intense forms of exercise which are not sustainable over a longer period may result in burnout and reduced interest in continuing with exercise. A sudden and rapid increase in either volume or intensity or both can result in overuse injuries like bone stress or tendinopathy that interrupt your fitness regime. Train smarter not harder.
Recovery
Exercise is a stressor to the body. Adding more stress to an already stressful life may affect your ability to adequately recover from exercise. Rest or recovery is when the body adapts to the workout you have done. Build in recovery days to your fitness regime. Advancements in wearables such as whoop and aura can give good information about HRV (heart rate variability) and sleep quality. Listen to your body. If you’re tired and stressed, you may choose active recovery such as yoga or mat Pilates over a HIIT workout.
Call 020 3893 5100 and book a free 15-minute assessment with one of our leading sports physiotherapists for assistance in developing a holistic wellness programme suited to your individual needs that will last the distance and prevent injury. Online sessions are also available by visiting our website, www.ultrasportsclinic.com.
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