How to start training in the fall: make a plan and follow it

How to start the sports season so as not to burn out

September 11, 2021, 13:45 MSC

Making a workout plan with an expert.

Calendar fall is not only the start of the season for high school and college athletes, but also the “changeover” for amateur athletes. We insulate equipment, move some classes under the roof, and coordinate the remaining outdoor workouts with the forecast. We tell you how to start the sports season correctly to make it productive and long, together with personal trainer Dmitry Vashchenko.

fitness coach

If you don’t have a plan, you work intuitively and emotionally, and this is a very unstable substance.

It’s no secret that even if you’re not a professional athlete, but you do sports to achieve your personal goals, you just need to plan your path. You can make a program with the help of a specialist or on your own.

If you have chosen the second option, it is worthwhile to study the initial data, resources and with a cold head to start planning your training process. When drawing up a program, you should take into account 5 points:

First of all, it is important to understand your global goals and objectives for each specific workout. To build progressions in professional sports requires one program, for amateurs – another. Try to objectively assess your capabilities and set achievable goals. Demanding Olympic records from yourself will get you nowhere.
Whatever sport you do, pay attention to your general physical fitness – work on coordination, agility and endurance. Include in your training plan exercises to maintain the basic systems of the body, and he will thank you in the form of ability to work.
Sleep. All of our body’s processes take place after exercise, not during! When we sleep, our nervous system is working, allowing our brain to take in and absorb all the information received during our waking hours. During sleep, the hormonal background is adjusted and all processes are structured.
Don’t forget the recovery process: massages, baths, stretching and myofascial release. Try different techniques for recovery, and you are sure to find the one to which the body responds more than the others. All of these techniques will allow your muscles to get into the “starting position” faster and keep working.
Take time to focus on nutrition. If you eat right, your muscles will repair and regenerate properly because you are getting enough substances to build them. Listen to your body, highlight the foods that will become the foundation of your diet and save the things that bring you special pleasure. Treat yourself to small pleasures to keep yourself from global breakdowns.
Take breaks. When you are in a non-stop process, you burn out not only physically, but mentally as well. Alternate the load, try new things, and be sure to rest.

This approach will help you progress and work for the long term. The main thing – do not force things and enjoy the process. The result will not make you wait.