When And How To Train
Warm Up before you train
Warming up with dynamic stretches enhances muscular performance and reduces the risk of injuries. It stimulates the body by allowing fluids to flow through joints and muscles, maximising the amount of work you can do while minimizing pain.
Stretching is the key
Stretching helps to stay flexible, but don’t go beyond the point where the movements are painful, slight discomfort is the aim. Effective stretching reduces the risk of injury and soreness. It also reduces soreness the following day by decreasing the build-up of lactic acid in muscles. Stretching will also help prevent cramps; some muscles, particularly calves, are more likely to cramp than others.
Cool Down afterwards
After any cardio or weight training a cool down period allows the heart rate to return to its resting rate and aids the dissipation of waste products e.g. lactic acid. Cool down could be slow pace treadmill, or easy cycle or stretches.
Train for the right time
Around sixty minutes is recommended, particularly when weight training. After an hour your body will start to produce less testosterone and more cortisol, a hormone which alarmingly eats muscle tissue and increases body fat storage.
The right number of days – that depends on your goals. If you are just starting its worth working harder initially. Once you’ve achieved your initial target fitness, you can reduce your training to a couple of days a week OR alternatively build on your base by keeping up the tempo.
In most cases we’d say 3-4 days a week is good. But it’s easy to get the ‘working out bug’ and many people train every day. However we would advise you to not weight train more than two days in a row, that doesn’t give your body time to recover and reduces the benefit of working out.