I don't want to speak too soon, but the forecast for tomorrow is looking pretty good for those of us in SW London. No rain predicted & there should be a little bit of sunshine to keep us all smiling.
As usual, all of our hard working instructors will be enjoying a well earned day off, so there will be no classes tomorrow (Bank Holiday Monday). However, we'll be back full of energy & raring to go on Tuesday 28th May!
Have a lovely Bank Holiday!
Heather
GUEST BLOGGER, Anita, from Feron Clark Style, gives us her top tips on how to choose the best handbag
Handbags - Make More Than A Statement
1) Your handbags are part of your signature style, so you want them to show off your personality. A Creative personality might choose something like a Helen Rochfort bag, whereas a City Chic would prefer a neat style from a brand like Radley or Osprey.
2) Try out handbags as you do clothes, checking in a mirror whether the scale, shape and colour work for you.
3) Make sure the handbag is suitable for its purpose. You may be wowed by a great design or colour, but if you can’t get all your belongings in it, you'll end up not using it.
4) Ideally you want ones with linings in a light colour, to find your items easily. You want to make sure the light coloured lining is easy to clean too.
5) When you carry your handbag it will fall near your body, so if you have a large bust, carry your handbag at arm’s length by your leg or by your waist. If you are fuller around the waist and bottom area, avoid handbags dangling at that level, carry them higher up.
Never seem to have the right handbags or shoes? Anita is offering all HA fitness clients 20% off any of her services, so get in touch if you need some help to make the right choices in clothes, colours & accessories:
Anita Feron Clark
Feron Clark Style
07799 856544
Happy Days & Double Trouble!
The lovely sunshine (please come back!) inspired so many of you to get fit & have fun with us in the park last week. We love our classes being so popular, but we also want to make sure everyone gets the attention they need.
So we've decided to give you TWO trainers at your Saturday morning Fit In The Park class in South Park Gardens, Wimbledon!
Our lovely Kate will be running the class in her usual fun & challenging style. I'll also be there to check technique & motivate you to get the most out of your class. We're starting tomorrow morning, so come along & see the Kate/Heather team in action!
Monday Nights In South Park Gardens, Wimbledon
Don't forget that our Monday evening sessions (meeting at 7.15pm) will now be in South Park Gardens, rather than Holy Trinity School.
For those of you who don't know it, this lovely little park is just a 5 min walk from Wimbledon station. If you're driving, there's free parking in Effra, Faraday & Clarence Roads after 6.30pm (some of the other roads are metered at this time).
No need to book, just turn up with your HA fitness pass, cash or cheque!
See you at a class soon!
Heather
GUEST BLOGGER, Sue Saker, The Couples Coach, gives us some top tips to help you put a bit of sparkle back into your relationship:
Holiday time is approaching which often means spending more time than usual with our loved ones. In theory that’s great but it can also highlight tensions or show that all you ever talk about is the kids, logistics and work - not the most stimulating topics! Here are 3 quick tips from Life Coach Sue Saker help get the love party going again.
Enjoy yourselves!
Sue Saker
The Couples Coach
www.thecouplescoach.co.uk
Huge congratulations to our client, Mandy Brown, for running the Boston Marathon on Monday. It's really saddening that what should have been a day of triumph & festivities turned into something so horrific. Let's not allow it to change the way we enjoy & participate in big sporting events in the future.
Feeling inspired?
Running a marathon is an experience that's difficult to put into words. It's a mixture of passion, pleasure & pain. However there's something really inspiring about watching those runners pushing themselves to the limit to cross that finish line. Maybe it could be you next year?
If you're thinking about putting your name down for a race, doing a run for charity or simply want to improve your fitness levels, get in touch. We can motivate, advise & help you to achieve your goals, & have a bit of fun too!
Life isn't about waiting for the storm to pass, it's about learning how to dance in the rain!
So come dance in the rain/snow with us!
We know it's cold, we know it's hard. But we also know it's worth it. Join us in the park & we'll keep you warm, we'll put a smile on your face & we'll get you fit (did you know you burn more calories when it's cold?).
It will get warmer, but why wait? We have just as much fitness fun all year around. So get your trainers, hat & gloves & stick 2 fingers up to this deep freeze!
When times are tough, a friend is the best person to turn to (and also cuddle when it's cold!). So for the month of April, you can bring a friend to any of our Fit In The Park classes for free! They can come to as many classes as they like, as long as they are with you, & you have a current HA fitness Class Pass.
We're hoping this will encourage you not to miss a class & will also motivate your friend to get fit & enjoy all of the training you do.
Here are the terms of this offer:
If your spirits are flagging with this unending Winter, our trainer Kate, shares a few useful facts & tips to help inspire & motivate: Exercise The Mind As Well As The Body.
Easter has us skipping, hopping & jumping into British Summer Time when the clocks going forward on Sunday. This officially marks the time to get your body ready for summer!
Here's a reminder of what's happening with our timetable. Don't forget, your HA fitness class pass can be used at any of these sessions:
Fit In The Park - Family friendly:
Mon: 7.15pm, Holy Trinity School Hall (No class on Easter Monday)
Tue: 9.15am, South Park Gardens
Thu: 6.15am, South Park Gardens
Fri: 9.30am, South Park Gardens (No class on Easter Friday)
Sat: 9.00am, South Park Gardens (There is a class on Easter Saturday!)
Fit In The Park - Women only:
6.15am: Mon (No class on Easter Monday)
6.15am Wed
7.00pm Thurs
6.15am Fri (No class on Easter Friday)
9.00am Sat (There is a class on Easter Saturday!)
Buggyfit - Postnatal:
Mon: 9.30am, South Park Gardens (No class on Easter Monday)
Tues: 10.45am, Wimbledon Common
Wed: 9.30am, Wimbledon Park
Thurs: 9.30am, South Park Gardens
Thurs: 11.00am, Wimbledon Park
Fri: 10.30am, Wimbledon Common (No class on Easter Friday)
Happy Easter!
Heather
Want to come in from the rain?
Then train inside with us every Monday night at Holy Trinity School, Wimbledon at 7.15pm.
Outdoor training...indoors
Enjoy a challenging hour of creative cross training, combining cardio, static and mat-based exercises.
If you want those fashionably toned arms for the summer, you must join us on Monday nights! These classes are becoming known as ‘Monday’s Arms’ with some impressively sculpted upper bodies on display from our regulars.
With fresh exercises each week ranging from ‘spider man’ & ‘side laying superman’ to ‘grizzly bears’, our indoor class will test your fitness to new levels. What are we on about? Join us on Monday night to find out!
Get down & not dirty with us!
When: 7.15pm every Monday
Where: We're in the Front Hall at Holy Trinity Primary School, Wimbledon. Situated on Effra Road, the school is just 2 minutes walk from South Park Gardens. The French windows are opened at the front of the school, which leads you straight into the hall.
Who: As with all of our classes, complete beginners, trained athletes & everyone in between are all welcome. We'll give you lots of different options so that you can workout at your own level.
No need to pre-book. Just turn up with your HA fitness pass, cash or cheque!
If you haven't already heard, your dedicated HA fitness team is now running 16 fab fitness classes a week, Monday through to Saturday!
There's something for everyone including postnatal fitness, boot camp style classes & women only sessions. Join us at the spacious Wimbledon Park, the gorgeous South Park Gardens, the luscious Wimbledon Common or retreat indoors at the Holy Trinity School Hall. Each venue offers a different type of space, workout and buzz.
Cardio Controversy
Some research suggests that if you exercise first thing in the morning, on an empty stomach, it may encourage your body to burn a greater proportion of fat as fuel.
The theory goes that your glycogen stores are depleted from fasting during the night. If you get up, don’t eat anything and immediately start exercising, your body then has to burn more fat as a source of energy.
Fat Chance!
Before you jump out of bed at 5am and head directly out for a run, there are few reasons why this isn’t necessarily a good plan.
Firstly, by skipping breakfast and going straight into your workout, you’re likely to tire sooner than if you’d munched on a banana first.
Flagging energy levels may result in a shorter or less intensive session and you ultimately burn fewer calories. It can also have a ruinous effect on any type of endurance training.
On top of that, you could end up being so hungry following your workout that you scoff more calories than you would do normally!
Let Not the Sands of Time Spoil Your Breakfast!
Admittedly not everyone can stomach food first thing in the morning and then go straight into a workout. A smoothie or piece of fruit with water might be a wise option. It’s really what works for you.
What I’m trying to get across is that the timing of your cardio workout is not an important factor in fat loss. The key is to burn more calories than you consume overall. Do this by exercising as much as possible and follow a healthy balanced diet.
My ideal is to get up early, eat a banana wrapped up in a piece of bread, and wash it down with a glass of water. Then get dressed and head out for a run. It gets the workout done plus you glow with that feel-good factor and a smug sensation all day!
We love to make you happy. That's our goal in life. So we're making a couple of changes to our timetable that are simply what you asked us to do.
First of all we're changing our early bird Thursday class in South Park Gardens from 6.30am to 6.15am, so that you can fit it in before work (or before the person-looking-after-the-kids has to go to work). So set your alarm for early every Thursday starting this week (7th February) and come along for a challenging workout at dawn!
Secondly we're adding a new class to the timetable. Join us every Friday in South Park Gardens at 9.30am for Fit In The Park. These classes are suitable for all levels and abilities. A great end to the week!
Also, don't forget about our Love Life Boot Camp this Saturday, so that you can spruce up your body in time for Valentine’s Day! As for previous Boot Camps, the 1st session will start at 8am & the 2nd at 9am. Come to either session or join us for the full 2 hours. No need to book, just meet us in the park at either 8am or 9am.
We've got an even bigger announcement to make about Wimbledon Park. Look out for our next newsletter!
Just to re-cap:
• Our Thursday Fit In The Park class in South Park Gardens now starts at 6.15am.
• We have a new Friday Fit In The Park class at 9.30am in South Park Gardens
• Our Love Life Boot Camp is this Saturday!
Happy training!
Heather
Do you still train in the snow? We get asked this quite a bit & the answer is always yes! As long as it's safe & we can get to the venue, we'll be there.
So don't use a bit of snow as a reason not to exercise. Join us with a willing spirit and leave feeling energised and positively glowing with smugness.
Check out the photo of some of our Buggyfit mums this morning on Wimbledon Common. While it may look a bit chilly, everyone soon warmed up & had a really exhilarating session. The babies were happy too, all tucked up & protected from the elements by their rain covers.
In severe conditions we may, admittedly, be forced to cancel a class. If this is the case, full details will be posted on the front page of our website at www.hafitness.com. If in doubt on the day, text to me on 07941 851 778 & I will respond as soon as possible.
Look forward to joining you in the park for fitness & fun, & possibly snowballs & snowmen (some assembly required).
Best wishes
Heather & the HA fitness Team
As another fabulous year comes to a close, we hope you can all be pretty pleased with at least one goal or dream you’ve achieved this year, big or small.
One of our goals was to make sure our personal training sessions and classes were always fun and different, so that you'd keep coming back to us for more. Well our renewal rates are amazing, and we're really chuffed with all the feedback you've given us.
So a big thank you for your support over the past year, and we look forward to working on those New Year resolutions with you in January!
In the office (that sounds grander than it actually is!), we'll be taking it easy over the Christmas period before it all goes a bit crazy in January. Please do still drop us a line if you'd like to get in touch, we may just be a bit slower than normal to respond.
Also, don't forget...
... To wear something festive to our Boot Camp on Saturday 22nd December (8-10am) in South Park Gardens.
... To bring some friends along to our charity class on Tuesday 24th December at 9.15am in South Park Gardens. We won't be ticking cards, please just bring some cash to throw into our charity pot! All proceeds will go to the Great Ormond Street Hospital. Everyone welcome.
... We'll be back training again on Wednesday 2nd January 2013 - hurrah!
We would like to wish you and your family a very Merry Christmas and New Year filled with health, fitness and fun!
Best wishes
Heather & the HA fitness Team
If our class timetable has something missing, or doesn't quite do it for you, we want to know about it. We'd also love to hear about when we're getting it right too!
So whether you're one of our star pupils, occasional exercisers, or still haven't dipped your toe into the HA fitness class water yet, we'd be over the moon if you could complete our very short questionnaire by Wednesday 19th December. Just click here, it'll only take a minute to complete. You'll also be entered into a prize draw to win an HA fitness 10 class pass!
So join us on Saturday 22nd December for the final time this year as we transform South Park Gardens into a challenging Winter wonderland gym. Embrace the crisp temperatures with a brisk 2 hours (split into 2 sessions) of energy boosting, fat burning fun. You’ll be on such a high afterwards that you’ll be flying through those final mad Christmas preparations!
Put your body through its paces with a workout combining both cardio and strength training. And if you need any more motivation, just think how smug you’ll feel on Christmas day. Yes you can have that extra portion!
As for previous Boot Camps, the 1st session will start at 8am & the 2nd at 9am. Come to either session or join us for the full 2 hours. You don't have to have any previous experience of our classes or Boot Camps to join in, it's open for all to enjoy, regardless of age or ability. This will be our final bumper class of 2012 so please join us & wear something festive to our last class of the year!
Cost: £7.50 drop-in for 1 class or £13 for both sessions.
HA fitness cardholders can use their passes at both of the classes. If you come to 2 sessions, you'll have 2 classes ticked off. Both classes are included for ‘Unlimited’ class pass holders (you don't need to pay any extra).
Jane MichellGUEST BLOGGER, Jane Michell from Jane Plan, gives us a quick and healthy tuna kebab recipe which is only 352 calories per serving!
At only 352 calories per serving, our tuna kebab recipe is quick and easy to do yet healthy and bursting with goodness.
Grilled Tuna and Vegetable Kebabs – serves 4
352 calories
Ingredients
4 X 140g tuna steaks
1 tablespoon of lemon juice
4 shallots, peeled and quartered
12 vine ripened cherry tomatoes
1 red and 1 yellow pepper, de seeded, and diced into 2.5cm square pieces
1 courgette sliced
4 tablespoons of olive oil
Freshly ground black pepper
1 Preheat the grill to high. Cut the tuna into 1 cm cubes.
2 Divide the tuna, tomatoes, peppers, courgettes and shallots between 4 large skewers, or 8 small skewers.
3 Lightly brush the kebabs with oil and sprinkle with lemon juice.
4 Grill for 10 – 15 minutes, turning occasionally (or cook on a BBQ!).
5 Garnish with lemon wedges, and sprinkle with black pepper. Serve with new potatoes or couscous and a delicious salad.
If you're interested in losing weight, Jane Plan will design a diet just for you. Find out more:
Website: www.janeplan.com Email: mydiet@janeplan.com Tel: 020 7731 8453
GUEST BLOGGER, Laura Clark from LECnutrition, discusses what to do when a small 'snack' slides down into the category of a 'small meal'.
The age old saying of a little of what you fancy does you good, might often be in our minds when we justify tucking into our favourite treats that we simply can’t resist. But are we also plagued by thoughts that we ‘shouldn’t’ be snacking on that something ‘naughty’ if we want to lose those few pounds. So what’s the truth, can we or can’t we?
Snacking as a habit is not necessarily a bad one. It has been proven that regular eating (having something to eat every 3-4 hours) is important for regulating metabolism and helps to avoid over eating at meal times. Generally regular eaters have also been shown to have better control over their weight.
The truth is there’s no reason why a little of what you fancy everyday can’t be part of your healthy balanced diet for weight control but what exactly is ‘a little’?!
As a guide, a snack should contain around 100-150kcals. Anymore than this and you’re heading into ‘small meal’ territory and risk taking in more calories than your body needs. 100-150kcals is equivalent to up to 6 chocolate fingers, 3 small squares milk chocolate or even a penguin bar! Chocolate is well known for boosting mood due to the chemical release triggered in the brain and sometimes after the toughest of days it’s the only thing that will hit the spot!
However, before we order our loved ones to buy the biggest box they can find, let’s remember it doesn’t necessarily hit the mark when it comes to combating hunger or providing our bodies with essential nutrients. A diet yoghurt, plain popcorn or half a pita bread with hummous would provide a similar number of calories and a whole lot of nutrition to boot!
For further advice or support with your weight management goals, contact Laura. Telephone consultations are available for busy Mums!
laura@lecnutrition.co.uk
07917 473 181
www.lecnutrition.co.uk
Well it's time to make those annual self-improvement promises again. But research shows that around 80% of people who make New Year's resolutions, fall off the wagon by Valentine’s Day. So how are you going to make a success of it this year?
The key is to take your resolutions seriously. Plan ahead, stay committed and remain focused.
Easier said than done I know, so here are my top tips on how to succeed after the New Year's celebrations and hangovers have faded, reality sets in, and you need to squeeze back into those work clothes again.
Click below for some more HA fitness blog articles to help spur you into action for 2012:
New Year’s Resolutions…How to make and break them
Pleasure or Pain: What Drives You?
As personal trainers, a crucial part of our job is getting to know all of our clients as quickly as possible – your individual goals, likes and dislikes, how to motivate each and every one of you, know when you're really pushing yourselves (and when you're not...) and of course to work safely, taking into account each individual’s injuries or health considerations.
We think we know you all pretty well these days, but as the HA fitness team has grown in recent months, we thought we'd turn the spotlight back on ourselves and help you get to know us a bit better. Starting with the newest member of our team, Claire Grima, we sent Kate Dorward out to find out more about Claire and what makes her tick.
Kate: Let's start with the big question...how on earth did you manage to run a marathon in 2 hours 49 mins, just 10 months after giving birth?
Claire: I did a lot of running before I fell pregnant so carried on running (not so intensively) until halfway through my pregnancy. At that point it felt like the right time to stop, although I must admit I really missed it!
At my 6 week postnatal check I was delighted when the doctor said I could run again. I took it very steadily and had to stop for a couple of weeks with a sore back; a common postnatal problem related to a lack of core strength, but after a month or so I started to see big improvements which really motivated me. I did a half marathon when my baby was 4 months and was surprised how my speed had come back. It was then I decided to go for the marathon again.
After 6 / 7 months I stopped breastfeeding so was able to train as intensively as I had for previous marathons. I'm still not quite sure how I managed a personal best! I think it was a combination of having a good run on the day, my husband doing the marathon with me (a bit of healthy competition is always motivational) and possibly just being a lot more active now with a baby, rather than sitting at an office desk. I never thought I would break the 2hr 50min mark, but as I got closer to the finish and I realised it might be possible it really spurred me on.
Kate: How do you find the time to exercise now you have a baby?
Claire: I am really lucky to have an understanding husband and an amazing mother-in-law who is always happy to help out and provide me with the time to run or get jobs done! I am also incredibly lucky to have a good baby, who has generally slept through since he was 6 months old.
Finding the time to exercise with a baby involves a lot of planning tag team with my husband. On a Sunday night we plan the week as to who runs on which night. He runs at lunch time or to work some days so I can run in the evenings, and when I was training for the marathon I tried to run a couple of times during the week with the buggy.
At the weekend we generally go after each other for a run, but sometimes a friend or family will babysit so we can run together.
It’s not always that easy to get going. Some nights I just don’t really feel like going out running, but my husband always encourages me and I know he is right - I always feel so much better if I go out than if I planned to go and then didn't.
Kate: Running a marathon is clearly very ambitious and not the norm for most of us so soon after giving birth (I didn’t do any exercise until my daughter was 5 months and I didn’t run until she was about 9 months), but as a new mum, what advice can you give to other new mum's who want to get back in shape, but who struggle to fit gentle exercise into their schedule?
Claire: Exercising with friends and planning a time helps you to stick to it. Exercising with your baby is definitely a great thing to do. Brisk walking is such good exercise, especially pushing a buggy. I know going for coffees with other mums is an essential part of new mums’ lives, but to catch up over a good long walk as alternative will really help get your fitness back and actually help you feel revitalised.
I think if you are able to change your mind-set and make exercise a fixed part of your routine rather than something you do occasionally as and when you feel like it, then it will become habitual.
Kate: What kinds of exercise do you recommend for getting back into shape after pregnancy?
Claire: Buggyfit classes!! Other than that, brisk/power walking is definitely a good option as you can take your baby with you and pushing a buggy uphill can be pretty intensive, getting your heart rate going and burning fat. Gentle jogging is not for everyone, but once you are comfortable walking at a good pace it can help you take your fitness to the next level.
The one thing that is a must is core stability work. Carrying a baby for 9 months really takes its toll on your tummy and back muscles, and with all the carrying, contorting and lifting that is an integral part of a mummy’s life, the more you can do to strengthen your core the less likely you will get back and hip pain/injuries.
When starting any exercise programme it’s important to listen to your body. If you get too exhausted then both you and your baby will suffer. If you are breast feeding then it is crucial that you eat and drink enough to cope with the additional demands of exercise on an already busy life.
Kate: How did you get into fitness?
Claire: I have always enjoyed exercise and sport. At University I started rowing. This introduced me to fairly intensive training programmes, circuit and weight training. With rowing you really had to be committed because you were relied on by the rest of the crew. It is also an endurance sport which has distinct parallels with long distance running.
I have always run to keep fit and entered my first half marathon in 2003, which I did ok in. I then did my first marathon in 2004 and have loved the challenge of beating my own times since then.
Kate: What or who inspires you?
Claire: My husband told me to put him!!
As a female runner, Paula Radcliffe is an obvious choice but Haile Gabrselassie (another long distance runner) is also amazing. I have a newspaper article on the back of our toilet door about him, which I have read many times and find very inspirational.
Kate: How do you keep motivated?
Claire: Coming back from having my baby I have found that my running times have improved in nearly all the distances I run (especially in the last 4 or 5 months) so that definitely encourages me. I find having a fixed goal works for me, so I make sure I have races lined up to keep me motivated.
For me the fear of losing fitness will always keep me on my toes.
Kate: How do you like to relax?
Claire: Like most of us I enjoy a glass of wine, watching a film or going for a walk in the countryside with some good company. I also love music and going to gigs. We were able to take our son to Glastonbury this year where he celebrated his first birthday.
My other favourite sport is snowboarding and we did manage to go this year with my then 8 month old, which was great.
I don’t only run for fitness. I find it’s good time out for myself and I always feel de-stressed after a good run.
Kate: This is the question we all really want to know the answer too, with all that running and healthy lifestyle surely you must have a weakness or two?
Claire: I love chocolate and have a sweet tooth. If there is one thing I can’t resist it’s a lovely, gooey chocolate brownie!
Kate: Finally, what's your next big challenge?
Claire: It’s quite a challenge enough juggling my new job with being a mum!! Because of that I don't have any really big challenges lined up at the moment, but watch this space...!
- - -
Look out for interviews with the rest of the HA Fitness team: Kate, Heather and Sheldon in our Knowing Me Knowing You series!
So after a good workout, you go to bed feeling physically tired but great. The next morning, your alarm goes off, and your plan is to jump out of bed, all fired up for another session. But oooow it hurts. You can hardly move, you plummet to the floor and crawl to the bathroom. After loosening up a little in the shower, you’re ready to attempt the stairs. Backwards is the only option. What exactly has happened?!!
DOMS: The Exercise Tax
Delayed Onset Muscle Soreness (DOMS) is the technical name for that achy, stiff and fatigued feeling you get in your muscles following an intense workout. The sensation can range from mild discomfort to debilitating pain.
Typical symptoms include weakness, pain, tenderness, stiffness, and swelling of the muscles. These don’t all occur straight away though. Loss of strength usually happens within the first 48 hours, and it can take up to 5 days to fully recover. Pain and tenderness usually peaks after 1-3 days and will typically disappear within 7 days. Stiffness and swelling can peak after 3-4 days and this can take up to 10 days to return back to normal.
Don't worry. It's not as bad as it sounds or feels. Some people even relish and look forward to the DOMS sensation kicking in! Think of it as a natural consequence of you challenging your body to a new level. Sometimes referred to as the exercise tax, DOMS is often an unavoidable reward for seriously hard work.
When Pain Isn't DOMS
As we mentioned earlier, DOMS occurs hours after you've finished your workout. This is very different from an acute pain that arises abruptly during an activity. Pain that stays with you or gets worse as you exercise is also a strong indicator of a problem that's not DOMS. Additionally, pain around your joints (eg knees, hips, back, pelvis, elbows or ankles) could be a more serious issue that should be checked out.
What Causes DOMS?
You often hear people blaming DOMS on an excessive build up of lactic acid. However, this theory was debunked about 10 years ago when studies demonstrated that lactate levels in the blood rapidly returned to normal within an hour of exercise. As DOMS doesn’t usually hit you until around 24 hours after a training session, it can therefore be assumed that lactic acid is not the culprit.
Current theory suggests that DOMS is caused by microscopic damage to your muscle tissue. Your body then responds to this damage by triggering inflammation and swelling, which adds to your sensation of pain and discomfort.
The degree of tearing and inflammation depends on how long, how hard and what type of exercise you do. However, you’re more likely to suffer from DOMS if you:
Start exercising after not having done it for a while.
Do a type of exercise that your body isn’t used to (ie. a runner playing tennis for the first time).
Increase the intensity or duration of your workout (ie. a runner doing a tough speed work session, or going for a much longer run than normal).
Focus on exercises that involve eccentric movements, where muscles are lengthened as they resist a force (Eg, downhill running, walking down stairs, landing on the ground following a jump, the downward part of a press up etc)
Your Pain Is Not In Vain
The good news is that all of this pain and discomfort is not totally unproductive. The underlying DOMS process is all about repair and regeneration. As a result, your muscles are becoming stronger and less likely to be damaged in future.
You're Not Getting DOMS, What’s Gone Wrong?
It’s been 3 days since you pushed your body through an intense workout, but you still don’t feel sore. Where’s that post-exercise pain and tenderness that you’d almost grown to love? You can’t believe you didn’t work hard enough, so why don’t you feel achy like you did a few weeks ago?
Thankfully, a lack of soreness doesn't relate to a lack of progression, or that you’re not trying hard enough during your workouts. Your body is very quick to adapt to the demands of exercise, and with experience, it becomes much more efficient at dealing with muscle damage. Basically it has less of a shock to the system to deal with.
So don’t get addicted to the idea of post-exercise muscle soreness, it’s merely an indicator of tissue trauma. A red face and sweaty workout gear coupled with an inner glow and a smug feeling are the true indicators of a hard workout!
Just don't give up when it starts getting tough!
Heather
If you roll off your sofa straight into your ski boots, with little or no prior fitness training, your thighs are likely to complain and your back, bum and calves may also grumble about being rudely awakened after months of inactivity.
So to ensure you get the most out of your time in the snow, and to reduce your chances of injury, do as much ski specific fitness training before you hit the slopes.
How long does it take to get ski-fit?
You should ideally kick-off your training about 12 weeks before you go. However, it's almost never too late to start, and embarking on a fitness programme, even a few weeks before your trip, will help you to ski better. A little training is always better than no training at all. Just don't expect to transform yourself from couch potato to ski-fit superhero in a couple of days!
So what should you be doing?
When you're training for a ski trip, endurance should be your focus rather than pure strength. This means doing lots of repetitions using little or no weight. Your aim is to create the toned legs of an endurance athlete, as opposed to the bulging thighs of a bodybuilder. This will enable you to spend more time on the slopes having fun, and less time massaging your tired and achy bits in your room.
What's the best exercise to do?
Squats are the ultimate ski fitness exercise. They strengthen the legs and bum, and are an easy way to mimic the skiing action and thigh burn at home. They can also help to improve your coordination and balance.
But don't just squat up and down on the spot. Create challenging squat combinations incorporating kicks, low pulses, 1-legged squats, calf raises, hops and jumps (ask an HA fitness trainer for a demo if you've not done any of these before or are a bit rusty). Try doing 100 reps using as many different variations you can think of. Then rest for 30 seconds and repeat. If counting reps doesn't work for you, try timing yourself. Keep the squats going, without taking a break, for the time it would take you to get from the top to the bottom of a run.
Increase the intensity using medicine balls, dumbbells, barbells or kettlebells. Keep going, with good technique, until you hit exhaustion. Then do another round! You should aim to do 3 good strength training sessions per week, with a rest day in between,
Get fully prepared for your ski trip by also including core strength exercises, balance, agility, cardio and upper body training into your fitness regime. The more work you put in prior to your trip, the more you'll be rewarded with exhilarating skiing, tireless energy and fun!
You may also be interested in reading the following articles before you go:
Getting Into Shape For The Slopes
Happy skiing,
Heather
