Not all training is the same. In order to observe progress and achieve success, you need to keep a few things in mind. We have 5 valuable tips for you to make your training effective and stay motivated.
Adapt the training to you and your needs
If you haven’t worked out in a while or you feel a little tired, start moderate or find workouts that challenge you but don’t overwhelm you. Also, use the Teamfit Challenge to increase the load (intensity, frequency and duration) a bit from week to week. If you feel sick, don’t train and heal up!
Regularity before intesivity
Try to do some exercise DAILY rather than doing really intense sessions only 1-2 times a week. If you are really fit, you can of course also plan 2-3 “crunchier” sessions per week. The current WHO guideline recommends that all adults between the ages of 18 and 64, including those with a chronic illness or disability, should be active for at least 150 to 300 minutes each week. This refers to activities of moderate to medium intensity. Alternatively, 75 to 150 minutes of high-intensity activity is also sufficient – or an equivalent combination of the two intensity levels – to derive “substantial health benefits” from the
activity. However, high-intensity activities are associated with a higher risk of injury, especially for less trained people. In addition, we do our body and especially our motivation some good if we associate sport with a pleasant body feeling and not with extreme exhaustion.
The right motivational factors
Motivate each other and your colleagues. With Teamfit you have the perfect tool to do sports together and to motivate each other. It is not so important that all members are already very enthusiastic about sports, but that you can set something in motion together, to which motivating and realistic goals also contribute a large part. In addition to the team goals, you can also set your own realistic weekly goals. Of course, you should consider which sports you like best and how you can best integrate your activities into your day and week. The best way to do this is to set appointments in your calendar. Documenting your workouts can also be very motivating. Teamfit is already a good companion for this. When you have reached your daily and weekly goals, you should definitely reward yourself and do something good for yourself.
Avoid injuries and overload
Pain is a warning signal. Please do not ignore it! Ideally, you should train in a varied and diverse way to prevent injuries caused by one-sided stress (e.g. “only” jogging). You should also keep an eye on your intensity. Either you try to increase your workload for a few weeks (see point 1) and then include 1-2 completely relaxed weeks (active break) or you change the intensities and contents of your units within a week and can thus do without complete “deload weeks”.
Optimize nutrition and hydration
A healthy diet should include a large amount of vegetables, fruits, whole grains and legumes. How many vegetables a day do you get? Try to boost your body “from the inside” as well and treat yourself to plenty of vitamins and minerals every day. Hydration (water & unsweetened teas) is also an easy fix to (A) recover faster and (B) perform better. The rule of thumb is 35 ml per kg of body weight. This means that a man weighing 85 kg will drink about 3 liters of water per day. During intensive training sessions, up to 1 additional liter is consumed per hour. Do you reach your recommended daily drinking amount?
We wish you a lot of fun and success with our tips and good luck for the Challenge.
