Beginners have two main problems. The first is poor results due to poor physical shape and lack of experience. The second is a high injury rate (just because of chasing the best results when everything else is unimportant). In fact, both are due to a short training period and underdeveloped body muscles. Here, athletes who come to run, swim, cycle, ski or row from another discipline have an advantage. No, but they have a base.
To catch up, many beginners tend to spend as much time as possible in the gym, while forgetting full recovery. They are encouraged with disproportionate loads during the practice of sessions that are too intense and / or too long. Ultimately, ambitious athletes face overtraining and injury. This approach is obviously a big mistake. In our opinion, however, amateurs should gradually increase resistance, gradually improve technique and slowly but surely build muscle. You know what they say: hurry up, make people laugh. In his case, however, we do not escape ridicule. The consequences will be much more serious.
Rationality or consistency is an important training characteristic, not only for a beginner, but also for an experienced athlete.
Consistent exercise combines adequate physical activity with full recovery. For a beginner, 2-3 sessions per week of 30 minutes each may be enough (do not forget cross training and strength training as well). The next step is to increase the volume and reduce the intensity of the workout. For example, when running, you need to increase the time under tension, and reduce the speed or leave it moderate. So on the one hand you protect yourself from injuries and on the other hand you improve your own technique
Gradually increasing the training load allows you to develop your endurance much more efficiently and safely than constant work with maximum strength. As a rule, beginners go fast. But we do not recommend beginners to rush, for example to increase the size of the distance that is run by 1-2 kilometers every week. The key word here is “gradual”. This means that it is worth increasing the training volume only when you feel that you can easily cope with the current load.
On the other hand, your goal is always to move on, which means you have to systematically complicate your training. Running the same distances month after month will hardly improve the results. If it helps, it is only in the adaptation of the body to the work that is performed.
It is important for a beginner to find a balance when they are not rushing too fast and not sitting for too long. Both extremes are dangerous for an athlete who has set a goal of building endurance without consequence.
Muscle resistance exercises
Basic strength and conditioning exercises for runners, skiers, cyclists, swimmers or rowers are:
- Squat with barbell (with different legs and the position of the projectile itself: on the back, on the chest or on the head);
- Ground lift, also known as ground lift (if physical condition allows it, then from the floor);
- Pull-ups (with or without weights). In extreme cases, you can do the Australian version of the exercise when the chest touches the crossbar;
- Bench press (standing and lying down). Athletes, from skiers to rowers, often do not pay attention to the latest version of the exercise. But to no use! With its help, it is really possible to strengthen both the shoulder girdle and the muscles of the trunk;
- outbursts (or dips), which develop not only endurance but also strength;
- Abdominal presses (and planks) to help stabilize the core of the body.
Do athletes and athletes need to train their legs on simulators (referred to as isolation exercises)? It depends on each athlete, that is, on the level of his muscles. But normally a number of curls and benextensions are used as a versatile part of the exercise program or as an appetizer before the main course, nothing more.
The long-term success of an athlete depends on their consistency. In this case, it does not bode well for neglecting bodybuilding. It must therefore be regular and can even be trained as often as a training session (reading, running, skiing, cycling, swimming or rowing). At the same time, you need to rest completely. Experimental recovery techniques are not allowed.
Risk of resistance
In athletics and endurance sports, a large load falls on the musculoskeletal system, ie the spine + muscles, joints, ligaments and tendons in the legs. Some inexperienced athletes who overestimate their own abilities, if they do not accumulate injuries at the beginning of their careers, provoke their development in the future. But this can be avoided, for example, by working to increase anaerobic endurance without shock loads.
So to reduce the strain on the musculoskeletal system, can run on an elliptical trainer, run on water and ride a bike or ride stationary:
● Elliptical machines are not used in vain in the rehabilitation of triathletes and other injured athletes. They let you get in shape without aggravating the situation (injury). Even a recovery speed of 90 steps per minute is considered useful work. And just one cross workout on an elliptical machine per week can be an effective way to prevent damage to the musculoskeletal system and an additional method of strengthening the back or upper shoulder belt.
● On the other hand, running water allows you to combine speed and power work. It is best to start running at a small depth, somewhere at knee level, and then gradually lower yourself, increasing the power load. On the plus side, the water will support your body and reduce stress on your spine, knees, legs and feet. The pace should be moderate, say 150 steps per minute. Then the training becomes effective and safe.
● What about bicycle or stationary bicycle? This is classic resistance training. When you step, you force the leg muscles, including the quadriceps and hamstrings, to work actively, and the spine is in a relatively relaxed state.
In general, cross-training is in most cases not intended to replace the usual training systems, but to diversify or supplement them. Efficiency is increased and the risk of injury is reduced.