See here :Pitfalls to avoid when you (re) start to train (part 1)
Annual resolutions or objectives
Who says new year, says resolutions the famous promises of change. In fact, most people want to have a better lifestyle or be more active, especially after beating themselves up during the holidays. However, few can really see results after setting a great goal in mind. We agree, it can be a good way to make a dream or a project come true, but to take root it has to be concrete and realistic..
In the text that follows, I present to you two rather common mistakes in goal formulation and some ways to overcome them.
Have a goal that is too general
There is nothing worse as a goal because it is vague and therefore not very grounded in reality. It's like saying you eventually want to travel, never talking about dates, budget or a destination; in fact, it's a recipe for procrastinating. I therefore offer you some possible solutions for the most beautiful empty phrases that I have the chance to hear every year as a coach.
- I want to be in better shape. You should first look at your definition of form, or ask yourself: what does it look like in everyday life Is it doing 50 squats in a row Is it running 5,10,20.50 km nonstop Your definition has to be personal. For example, for me it would be:it : I want to be able to walk with my dog easily 3x30min per day and go out for 3 hours on a paddle board without being snowshed the next day. Here, that’s not the end goal, but it’s a start to questioning yourself about what is most important to you and making a plan that will pay off in everyday life.
- I want to have better cardio. This lens is not that bad, because it is starting to get more precise. However, for you is cardio going faster Being more enduring Be more powerful Recovering faster after a sprint In short, even in cardiovascular capacity there are different qualities that you might want to develop. Not only that, but sometimes we have better technique in one activity than in another, which will affect our results in tests that measure this ability. For example, you have great running technique, but swimming is not your cup of tea. You are therefore more likely to have poor results in a swim test than in the race. Be more precise on the quality to develop, as well as on the discipline to favor. For example,le, I would like to increase my speed when running for a distance of 5 km.
- I want to be more muscular.Like the example above, this goal is a bit more defined, but it lacks details. This kind of goal should also be specific to the desired quality (eg strength, power, hypertrophy, endurance), as some compete with each other (see below). You also have to think about the muscle groups that you would like to benefit, but without neglecting others (like the legs!). It's also great to be able to hold on to a utility or a need to justify our workouts. For example, the goal might look like: I would like to have more muscle strength in my upper body and abdominals to split wood easily and avoid injuring my back.
- I want to lose weight.This sentence is more than common and unfortunately it is the most thorny of all the examples. Weight is an obsession of our society and should not be the subject of such great attention. Indeed, it is rather body composition and a sedentary lifestyle that should be at the heart of our concerns for our health. I therefore invite you to watch this video which explains in detail how to better formulate this type of goal and make the health benefits last.
Have goals in competition »
As noted above, some aspects of training (especially strengthening and cardiovascular fitness) compete with each other. For example, in bodybuilding strength is at one end of the continuum and endurance at the other. This means that if I do strength training, I will have very little endurance gain, and vice versa. In addition, consider that some strength training competes with certain types of cardiovascular training.
In this situation it is therefore necessary to refer to one of the training principles: specificity. This means, among other things, that if we want to have significant results or gains, we must at least do 3 sessions that have the same distinctive objective per week (eg: cardio endurance, muscular strength). On the other hand, the good news is that maintaining an asset only takes 2 sessions per week or can be achieved even by working at the other end of the continuum.
One way to get around the problem is to cycle 8 to 12 weeks to work on one quality, then move on to another along the continuum. This is called training periodization. In high performance sport, this allows physical trainers to work on several qualities during the year and help athletes reach their peak for their key competitions. If you just want to feel good about yourself, remember this: set yourself smaller, more specific goals that you will reassess every 2-3 months (or sooner if you were into the potatoes!).
In summary, your healthy New Year's resolution should at a minimum be:
- Specific (quality, discipline);
- Focused on a real daily need;
- Short term (2-3 months);
If you still don't know which goal to focus on or how to progress, consult an FKQ-approved kinesiologist to assist you. The professional will help you dose and guide you towards a game plan that suits you.
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Article written by:
Kinesiologist certified by the Federation of Kinesiologists of Quebec (FKQ)
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