When you begin a new workout routine you always need to remember to pace yourself with the workouts. The most common mistake I see in the fitness world is people coming in to a workout routine at full blast and doing way too much too soon. You will also have to remember that there has to be a ‘little pain for a little gain’ in strength gain when starting new workouts. Be patient in the beginning and take it by stride. Body at rest.. stays at rest. Bodies in motion, stay in motion! Simple as that… In my experience training on the U.S. National Rowing Team from 2002-2006 I trained hard everyday for 3-5 hours with almost no time off. The mentality was that more is better. More weights, more racing, more physical testing on the rowing machines, more time practicing and training. I found that when I moved home from Princeton, N.J. to train during the winter months that I actually gained more strength and confidence by training less. It was finding that right balance between practices and training regiments. In 2003 I trained on my own in Long Beach with no coaching for 3 months and went back to New Jersey to race in the speed orders and finished 6th overall in the single after coming in 12th earlier in the year. Ultimately at the time I realized that I was being over-trained and actually getting slower under the supervision of the National Team Coaches. Coming in 6th overall in the U.S. led me to believe that I had the concentration and determination to train on my own and pick Ted Nash as my coach in Philadelphia under the prestigious Penn A.C. rowing program. I felt that a balance between the two National Team programs was the best fit for me at the time. Finding the balance of workout times and exertion is key to getting the most out of your workouts over an extended amount of time!
The best training program manages the F.I.T.T. Principal most efficiently. This principal is a set of rules that must be adhered to in order to benefit from any form of fitness training program. These rules relate to the Frequency, Intensity, Type and Time (FITT) of exercise…Frequency, Intensity, Time, and Type of Exercise; how well you adjust to it depends on individual responses to the physiological and psychological stress applied to the plan. Getting this wrong can have serious consequences for your training and racing. Fatigue needs to be kept in check in order to stay on the positive side of adaptation.