The final post in the LEVELUp Your Fitness Strategy.
You now have learned the LEVELUp Your Fitness Strategy.
How do I implement this?
The first thing is to identify where you are starting from:
If you have not been exercising regularly over the past month then start with steps 1 and 2:
If you are exercising regularly (LEVEL 1), but not doing resistance training with adequate functional movement then start with steps 3 and 4:
3. Resistance training
4. Functional movement training
Finally, if you doing all of this (LEVEL 2) but feeling plateaued in your fitness focus on:
5. Aerobic Progression
For each progression, give yourself at least 6 weeks or longer.
Seven keys to success:
What do I do if I get injured?
If you have pain that limits you from exercising for more than a few days, consult with a physiotherapist. It is much better to jump on injuries early than to wait. Your physio will be able to help you understand what to do to resolve the injury as well as (more importantly) what to do to prevent the injury from recurring.
What if I miss a few days?
Pick up right where you left off. Listen to your body and go more slowly if necessary.
What if I miss a few weeks?
Start back at 50-65% of your usual workload and duration. Focus on good form. Pay extra attention to warm-ups and stretching.
Can I exercise if I have a medical condition?
If you have a medical condition and are concerned about starting an exercise program, consult with your physician. The risks associated with following a well-designed exercise program are very low and the benefits far outweigh the overall risk.
Get a personalized fitness plan to help you get started, progress or improve your enjoyment of physical activity
The TARGET Fitness Plan gives you expert advice to transform your exercise habits - whether you are getting started or want to improve your current program. Our exercise physiologist will assess what you are currently doing and provide you with a personalized fitness plan based on the LEVEL Up Your Fitness Strategy.
Dr. Brendan Byrne