When we think of athletes, we often picture people who push their physical talents to such extremes, they leave millions of fans cheering (or crying, depending on who those fans are barracking for!). To achieve these feats, athletes stick to incredible fitness regimes that us regular people would consider either unreasonable or simply unachievable. But that doesn’t mean we can’t pinch a few lessons from them! Whether you’re a habitual fitness freak, a casual dropper-inner, or a bit of both, read on and learn some secret tips and techniques that athletes use to enhance their performance and recovery. On your marks?
Warm Up and Go
It’s easy to overlook a proper warm-up, especially when your gym time is limited, and you have to rush to work afterwards. However, a good warm-up is something athletes never skip (granted, it’s a lot easier when your workout is your work!).
Here’s a tip from Allyson Felix, Olympic Sprinter:
‘Dynamic stretching and mobility exercises are key to my warm-up routine. They help activate the muscles I’ll be using and improve my range of motion, which is crucial for my performance.’
To warm up Allyson Felix-style, start with dynamic movements that increase blood flow to the muscles and joints. This could include jogging on the spot, arm circles, leg swings, and bodyweight exercises such as squats and lunges. Gradually increase the intensity and range of motion as you warm up, paying attention to any areas of tightness or discomfort.
Balance Your Intensity
Believe it or not, athletes don’t always train at maximum intensity. Instead, they follow a periodised training program that includes periods of high intensity, moderate intensity, and active recovery. This approach allows athletes to push their limits when necessary while also giving their bodies time to rest and recover.
Take it from Simone Biles, Olympic Gymnast:
‘Training smart is just as important as training hard. I make sure to balance my workouts with rest days and lighter sessions to give my body the chance to recover and stay strong.’
To challenge your body in different ways, try to incorporate a mix of strength training, cardio, flexibility and more, across a range of intensities. Listen to your body and adjust the intensity of your workouts based on how you feel each day. At Fernwood, we have a huge range of classes at all levels of intensity—from reformer pilates at the low end, to zumba at the high end, and everything in between. Have a chat with our staff about your plans to mix it up.
Rest and Recover
Here’s a relief: it turns out that not working out can be hugely beneficial (as long as you still work out!). Athletes understand the importance of allowing their bodies to rest and adapt to the stress of training, and this applies to your regular workout as well.
How does Olympic Skier Lindsey Vonn recover?
‘Recovery is non-negotiable for me. I incorporate techniques like foam rolling, stretching, and adequate sleep to ensure my body can perform at its best.’
Make recovery a non-negotiable part of your routine. This could include incorporating rest days into your schedule (woo hoo, day off!), or practising active recovery activities such as yoga or swimming. You should also make sure to get good sleep and fuel yourself with nutritious foods. These ‘off’ days will help improve your ‘on’ days.
Set and Score Goals
Athletes are masters of goal setting—which makes sense, given they’re the ones who score them. Set yourself some goals, achieve them, set new ones, then repeat.
Here’s what Tennis Champion Serena Williams says:
‘I always set clear goals for myself, both on and off the court. It helps me stay focused and motivated to keep pushing forward.’
Whether your goal is to improve your running speed, increase your weights, master a new gymnastics skill, or complete a triathlon, breaking it down into smaller, actionable steps can make it more attainable. Track your progress, celebrate your achievements along the way, and don’t be afraid to adjust your goals as needed based on your evolving fitness journey.
Training like an athlete doesn’t have to mean becoming one. It’s a mindset, a commitment to continuous improvement, and resilience in the face of challenges. By incorporating these elite training principles into your fitness routine, you’ll elevate your performance and well-being, making you fit for the challenges both inside and outside of the gym. So lace up your sneakers, warm up those muscles, and bring a little athleticism to your life!
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