Special Olympics British Columbia British Columbia

Filed as Athlete Training Tips

Shake up your fitness routine by making it a game

22 November 2017

It can be hard to stick to a training routine, so it’s important to find new ways to make fitness fun! Why not try taking some of your favourite games and giving them a fitness spin?

Get a good night’s sleep to improve your athletic performance

25 October 2017

Did you know that sleep plays an important role in making sure you are ready for competition? The quality and amount of sleep an athlete gets can have a big impact on athletic performance. Deep sleep, otherwise known as REM sleep, provides energy to both the brain and the body. If sleep is cut short, the body doesn’t have time to process your memories and release hormones that are key to physical recovery.

Here are some tips to help you sleep better: 

Add resistance bands to your fitness routine

21 September 2017

Free weights and weight machines are great, but the key to any effective sport-specific training program is diversity. Resistance bands provide a different type of resistance than free weights and weight machines and should be used in your training to promote a well-rounded program.

Resistance bands provide variable resistance – the more you pull on them, the greater the tension. This is also true when you release the band, since resisting its pulling action puts a great amount of stress on your muscles.

Strike a pose with yoga

25 August 2017

With yoga, you can have a great workout, improve your mobility, and focus your mind all at the same time! Yoga can help you develop muscle strength, lose weight, avoid injuries, enhance your circulatory health, and improve your athletic performance. It is also a great stress-reduction tool and it can help you practise focus and visualization techniques. Try a free online class or drop into a local studio!

Take small steps for big results

25 July 2017

You can incorporate fitness into your routine by walking or jogging to places you need to go instead of driving or taking the bus. Consider purchasing a pedometer so you can set goals for yourself and track your steps.

Before you know it, doing things that increase your step count – such as taking the stairs instead of an elevator – will become second nature to you. This regular rhythm of physical activity will become a habit and it will make you want to continue to be active and exercise.

Stay hydrated in the summer heat

21 June 2017

As hot summer temperatures hit, here are some tips for staying hydrated and healthy:

Variety is the spice of fitness

23 May 2017

Vary your workouts to create a well-rounded fitness routine that is less likely to result in burnout or plateaus. Change up the intensity and duration of your training sessions from day to day. No matter what your pace or goal, your training program should include a mix of different types of training days.

Do not let injuries sideline your fitness

25 April 2017

If you have a physical condition that limits your activity, schedule an appointment with a sports medicine doctor or physical therapist. They can help you recover by prescribing various exercises. Equally important, they can teach you to modify your training so you can still exercise safely. If you are injured, do not stop training altogether unless advised to by a medical professional. Use your time on the sidelines to work on weaknesses and develop your skills in a way that is safe.

Train with a friend who is around your level of ability and has similar goals

22 March 2017

You'll be far less likely to skip your workout if you know someone is depending on you. It's also more motivating when you have someone to encourage you, and you'll be far less likely to cut your sessions short. As an extra tip, try swapping one running shoe with your training partner between workouts. This way, if you don’t show up for a workout, you will have their shoe and you will be cancelling their workout too. This will help you be accountable and get you to your workout on days when it is extra hard!

Are cold temperatures leaving your fitness goals frozen in their tracks?

22 February 2017

Studies show you are more likely to stick to a workout plan when it is warmer – but do not wait for the summer months! Warming up is extra important in the winter, as it will help raise your body's core temperature and improve your motivation to train. Take five to 10 minutes and do some low-level aerobic exercise like jogging in place or jumping jacks. That way, when you step outside, you'll already be warm. Dressing properly can also help. Wear layers so you can peel them off as your body temperature increases.