If a person has an athletic body type, they will have a natural affinity towards physical activity and sports. However, they face many challenges in their fitness journey. For instance, they tend to hit a training plateau fast. So, regimen or fitness for an athletic body should be planned in such a way that the person does not get into a comfort zone.
Here are a set of principles one can follow while planning a schedule for athletic body type. The key is to challenge oneself.
1. Set unique and measurable goals
Having a clear goal in mind helps you stay focused and motivated. “We must consider factors like age, gender, body size and shape, prior injuries and many more. We need to believe in the process and not worry much about the result,” says PV Rajan, physiotherapist in Physio365, Bengaluru.
2. Progress gradually
When trying to challenge yourself, it’s important to avoid jumping into advanced workouts or activities. Gradually increasing the intensity, frequency or duration of your workouts can help prevent injury and improve your overall performance. “Athletes need to adapt certain techniques for training and while adapting the techniques, they need to warm up their muscles,” says Rajan.
3. Learning and unlearning
Proper form is essential for preventing injuries and maximising the effectiveness of your workout. “When I was still learning, I came across a concept called ‘learn and unlearn’. It’s very apt for athletes. Learn the right skills in the correct way and unlearn the skills learnt in an incorrect way,” says Rajan.
4. Incorporate variety
Mixing up your workouts and activities can prevent boredom and stimulate new muscle growth. Try adding new exercises or activities to your routine to challenge your body in different ways.
5. Diminishing returns
“Athletes need to accept the fact that as they move on with their training programs and performances, they will start seeing marginal returns due to their genetic potential,” says Rajan. You make progress at a decreasing rate, hence consistency is key.
6. Consistency
It is key when it comes to building strength and muscle. Though progress may be slow, sticking to your workout plan and short-term goals will eventually yield desirable results.
7. Allow for rest and recovery
Challenging yourself may be fun, but do not forget to take rest. Have scheduled rest and recovery days. They are crucial for allowing your body to repair, grow stronger and challenge yourself further.
8. Try a new training method
Sometimes switching up your training routine can help shock your body out of a plateau. “Instead of following your regular routine throughout the week, get into a different sport for a couple of days a week. It helps you gain the same objective that you aspire to,” says Rajan. “By doing this, you will not only learn a new skill but, often, put more effort into your normal training and start making improvements there as well.”
9. Get a training partner or coach
A training partner or coach can provide accountability and help you push yourself to new levels. “Your body can do wonders, if you challenge it. When you face a challenge, you stress your body, you take more than the normal load that you are accustomed to. By doing this, you improve on your endurance, resistance, flexibility and much more,” says Rajan. “While you do this you need to ensure that you don’t injure yourself and hence you need to have the right coach who has the right skills.”
10. Monitor your progress
Keeping track of your progress can help you identify when you’ve hit a plateau and determine if your current training routine needs to be adjusted. “It’s always advisable to create short term goals. After every goal that you have met, create a new (short) goal,” says Rajan. “Overall, the objective is to make yourself feel proud after completing every goal successfully and aim higher while setting the next short-term goal.”
