Ready to power up?

Last month, we spoke about getting out of the fitness hibernation some of us fall into during the winter months. You can read it here.

This month, I want to take advantage of the lighter, warmer days and show you how to train more. Here are some ideas you can use to take things up a notch.

Train more:

If you are currently training once or twice a week, and have been doing this consistently, why not add an extra session? If you are running, consider adding some strength training. If you are going to the gym a lot, maybe try going cycling once a week.

The Dutch physical guidelines are to complete 2.5 hours of moderate-to-intense exercise per week, spread throughout the week and 2-3 activities that strengthen the muscles and bones. How close are you to reaching this?

Start a new sport

Especially in cities like Amsterdam, there is no end to the options of sports you can take part in and sports clubs available. I am a member of ATAC (the Amsterdam Triathlon and Cycling Club). I have a couple of clients who are members of a rowing club, one who is on a volleyball team, one who teaches Bollywood dancing, and another who takes tango lessons and also goes to Milongas (social tango dancing). From the top of my head, I know of tennis clubs, running clubs, water polo, hockey, football, roller derby, athletics, and rugby. There are also lots of gyms, pilates studios and yoga studios. Why not look for something that catches your eye and give it a try?

Set yourself a challenge

I find that signing up for a race helps me get motivated to be more structured in training. Last week I was on a training camp, and before I went, I hadn’t cycled much over the winter because my legs were too beat up from Hyrox training. So, knowing I had some cycling days ahead focused the mind on getting some cycling fitness in. A nice 3.5-hour ride on a recent Saturday, when it wasn’t freezing nor raining, was a bit of a highlight even though the wind was very strong!

Join a group/train with friends/find a trainer

This is a crossover with starting a new sport. Some people are motivated to turn up to train because other people are there. One of my clients describes himself as more of a stick than a carrot kind of guy. He needs to turn up because there is someone waiting for him. He therefore trains with me in the gym but also with my group on a Wednesday.

What do you think of these ideas to get going and add some more training to your week? If I can support you to get those extra sessions in please send me an email at lorna@wilsonsworkouts.nl.