In a follow-up to our first post on Sports Nutrition, we’d like to end our summer training blog series by spending a few moments to discuss your exercise regimen. Whether you’re working out with your team or staying in shape on your own this summer, it’s critical to exercise in a healthy manner. If you’re not careful, you could overexert yourself which could lead to injury or even life-threatening conditions such as heat stroke.
To make sure you stay in the game, follow these tips from the Wendy’s High School Heisman Program. And deliver that High School Heisman caliber performance.
- Work Your Way Up. If you’re not used to working out, especially in the high temperatures of summer, take things slowly at first. After a few weeks, once your body has had a chance to adjust to the heat, you can step up the intensity of your workout.
- Drink Up & Fuel Up. It’s critical to hydrate and eat right before, during, and after exercise. You can view our last post on Sports Nutrition for more information relating to your sports nutrition.
- Watch the Clock. Try to avoid intense exercise during the hottest part of the day. If possible, workout before 10:00 a.m. or after 3:00 p.m. Not only are those the coolest parts of the day, they’re actually times when we tend to have the most energy.
- Take a Break. Resting 10 minutes for each hour of exercise can help your body stay cool and avoid overheating.
- Strength Train. No matter the sport, every person needs to strength train. For those with endurance focused sports, simply lifting weights for 20 minutes a day two to three times a week will help tone your entire body and prepare it for maximum speed and agility.
- Interval Training. One of the most efficient and productive exercise routines is interval training. The idea is simple, mix up your exercise routines and don’t go full out for 60 minutes. For example, if you’re a tennis player, switch back and forth between agility exercises (line jumps), speed exercises (ladders), and endurance exercises (distance runs).