Back to Basics
If you tried to put into practice every training theory you come across in magazines, on the internet or in conversations, the easiest option would be never to start exercising at all. Plenty of well-meant advice tends to turn the first steps into sport, for anyone new to exercise, into little more than buying supposedly indispensable kit and equipment. Some might even welcome this, since a big shopping trip is a lot less demanding than actually doing regular training sessions.
On top of that, all these theories tend to shape the belief that sporting success is out of reach without a personal trainer. If you need a motivator for every activity or every step, that might well be true — but not when it comes to planning the content of your training. Stick to the following five basic rules and anyone can become their own coach in sport.
- Success takes effort
Alongside thousands of training theories, there's also no end of devices and products promising training results without effort — and none of them live up to that promise. You can't buy any of the positive effects of exercise, you can't "shake" them out of yourself on a vibration plate, and you can't get them from an injection: they have to be earned. That's true for building strength in a targeted way, and just as true for endurance, mobility and coordination. The old saying "no pain, no gain" still holds true and still applies. - The more regular, the better
It isn't the number of training sessions in the first few weeks that leads to success, but consistency over a whole year. A single weekly session already guarantees progress and is relevant to your health. If you're willing to train two or three times a week, that boosts your success even further. But the number of sessions per week should only be increased as long as your motivation doesn't suffer, and gaps of more than 7 days between sessions never suddenly appear. - The right intensity
To control training intensity in endurance training, the well-known "talk test" pace has proven effective. In strength training, a movement should be repeated until fatigue means another rep can't be done without a drop in movement quality. The gains in performance achieved through training call for a steady increase in resistance. It should be noted, though, that depending on how you're feeling on the day, you won't always match the result of your last session. - Your body gives the answer
Whatever technical aids are available, your own body is still the best sensor for gauging intensity, since it factors in how you're feeling that day and any illnesses affecting your performance. You can train your awareness of your own signals by listening to your body. This can still be difficult when you're just starting out. Having this skill is part of your training experience. - It gets more complex in competitive sport
What can't be disputed, though, is that the better your training level, the more complex your sessions become. In competitive sport, consistently applying the findings of exercise science is essential, and bringing in specialists to plan your training is very helpful.
Effective training can largely be achieved with reason and common sense, which makes it simple to put into practice. Staying motivated for regular training will, however, remain a big challenge for many people in future — yet it's the key to success.
