10-step guide to getting into shape safely this summer while avoiding injury
As summer approaches on the stunning Gold Coast, many of us are eager to shed those winter layers and get into shape for the beach season.
Whether you're aiming to improve your fitness, work on your aesthetics or just enjoy the sunshine more, it's essential to approach your fitness goals safely.
Unfortunately, many jump head-on into their fitness goals without the knowledge of how to see results without injury or even burnout, from performing too much too quick.
Depending on your current fitness level, below are our top tips to help you achieve your goals, injury-free.
Beginners: build gradually and protect your body
If you're just starting your fitness journey or haven't been active for a while, you'll initially experience noticeable improvements in fitness with even small doses of exercise.
For example, a study conducted at the University of Texas, Austin found that a cycling training method that focused on very short (four-second) power cycling durations with 15 – 30 second recovery periods improved both aerobic and anaerobic power significantly.
While we’re not suggesting you take up power cycling, this study illustrates that even with small doses of training, you are likely to increase your overall fitness.
‘Exercise snacking’ can be an effective method to engage with exercise if you are lacking motivation or are not yet ready for a full training program.
Exercise snacking refers to an approach where short bursts of regular bodyweight strength exercises are performed at home.
It’s important to note that if you haven’t been performing regular exercise before now, your body may have less tissue resilience (think ligaments, tendons and bones) to repetitive loading and mechanical stress.
Therefore, to avoid injuries such as bone stress reactions and tendinopathies, it’s important to start with short-duration exercise sessions and allow plenty of recovery time in between.
This approach will not only yield meaningful results but also protect your body.
Regular exercisers: avoid diminishing returns and over-training
If you're already fit and active, you may have already reached a point of diminishing returns.
This occurs when the rate of fitness improvement diminishes over time as fitness approaches its ultimate genetic potential i.e. you’ve been doing the same workouts for months or even years.
The risk here is attempting to suddenly intensify your workouts without a sensible progression plan.
To prevent this occurring, consider the following key points:
Seek professional guidance: if you're unsure about your fitness regimen, consult with a coach, personal trainer, dietitian or a health professional like an exercise physiologist, an osteopath or a physiotherapist.
Warm-up properly: prioritise dynamic warm-ups to gradually increase your heart rate and prepare your muscles for the activity you're about to undertake. Static stretching should be reserved for after your workout.
Recovery matters: pay attention to recovery, especially sleep. Quality sleep is essential for your body to heal and adapt to exercise-induced changes.
Diversify your workouts: incorporate a mix of strength and aerobic exercises, focusing on both upper and lower body. Include flexibility, control and balance exercises.
Manage your training load: be mindful of the overall weekly training load. Avoid too much too soon, as this can lead to injuries.
Plan breaks: cyclically include periods of reduced training or complete rest, depending on your program's structure.
Consider HIIT and SIT: High-Intensity Interval Training (HIIT) and Sprint Interval Training (SIT) can be time-effective methods to achieve great results.
Follow activity guidelines: if you're not sure where to start, meet the recommended activity guidelines.
Make it social: join a workout community or group classes to stay motivated and ensure supervision during workouts.
Keep it simple: sometimes, the best programs are the simplest ones. Consistency is key.
Whether you’re new to exercise or a regular fitness freak, following the steps above will ensure you exercise safely to protect from injury.
Getting in shape for the warmer weather requires careful planning, gradual progression and attention to recovery.
Remember, it's not just about looking great but also feeling great and staying injury-free throughout your fitness journey.
Whether you're a beginner or a seasoned fitness enthusiast, these tips can help you achieve your fitness goals safely and effectively.
References:
"Physical Education and Health Education - Physical Activity Guidelines." Manitoba Education, 2019, https://www.edu.gov.mb.ca/k12/cur/physhlth/guidelines/section2.pdf.
"Exercise Snacking: The Revolutionary New Approach to Fitness" (Deakin University, 2023), https://www.deakin.edu.au/about-deakin/news-and-media-releases/articles/exercise-snacking-the-revolutionary-new-approach-to-fitness.
“Four-Second Power Cycling Training Increases Maximal Anaerob... : Medicine & Science in Sports & Exercise" (2021),https://journals.lww.com/acsm-msse/Fulltext/2021/12000/Four_Second_Power_Cycling_Training_Increases.9.aspx