Multisport: Use Your Gym To Become A Better Athlete

By Marci Titus, CTS Expert Coach

As endurance athletes and outdoor enthusiasts the gym can end up being just a pit stop between what we consider our real training. This winter I challenge you to make the most of your gym membership by utilizing your gym's amenities to your advantage.

Sign up for a personal trainer and revamp your strength routine.

Having a trainer for a day or two will ensure that you are not only lifting properly, but that you are doing lifts that balance your needs physically while complementing your specific sport. Utilize a trainer to learn ways to safely and successfully incorporate a blend of balance and explosive power moves to intensify your routine. For example, a balance ball can be incorporated with many lifts to create instability, forcing core-stabilizing muscles to respond and making any exercise more functional to real life movements. Explosive moves like plyometrics can improve acceleration by producing greater force for quick and powerful movements. Incorporate these training techniques and you will not only get more bang for your buck on the strength aspect of fitness but you will be stronger and better prepared for your outdoor sport.

Mix things up with the cardio equipment

Sure it isn't the great outdoors, but you also aren't at risk for hypothermia on days that are especially rainy and chilly. For any endurance athlete or outdoor enthusiast, the gym can actually be a haven for longer cardiovascular workouts with minimal boredom. Try to mix things up by combining 15 to 20-minutes each of treadmill, bike, elliptical, stair climber, and any other cardio equipment that you might have available to you. You will be able to keep your heart rate in your aerobic zone and get a full body workout by utilizing moves that are different from those to which you are accustomed. Using Versa Climbers and stair steppers can increase your range of motion and improve your climbing abilities. The elliptical keeps you running (forward or backward) with no impact and therefore minimal stress on your joints. Rowing machines incorporate upper and lower bodywork for incredible intensity. The list goes on.

Another benefit of working indoors at your gym is the feature of controlled intensity efforts on any piece of cardio equipment. Try increasing your treadmill running pace by five miles per hour for five minute intervals then back to your start speed for five minutes. Mix it up by going old school; use a jump rope for short efforts in conjunction with ten minute repeats of your favorite cardio equipment. No time for your usual one to two hours of cardio work? Complete short, quick bursts on the treadmill, 10-minutes of speed work with 15-seconds on 15-seconds off the treadmill by literally stepping to the side of the treadmill surface with your hands on the bar for stability and then jump back on. (This will take some practice at lower speeds). Take advantage of all of these training possibilities and more while watching the evening news, the game, or your favorite show.

Move to the groove

Most gyms are offering long lists of classes that are often overlooked by the average outdoor enthusiast. Yet there is nothing wrong with sweating to the oldies, spinning to the techno beat, or breathing to the movement in blissful silence. If you are open to it, you might even have some fun. You will be amazed at the ways in which these different classes work your body in varied ways. For example, we understand the importance of core training and the right class can teach you to implement it correctly. Experience a Pilates, Yoga, or even a core-specific class, and I assure you that you will find muscles that you never knew existed. And if you think you aren't flexible enough to do a yoga class, chances are that is what you need the most. Find an instructor to guide you into modified moves so that you can increase your flexibility and thereby, improve your range of motion. Use the class list to your advantage when you aren't feeling particularly motivated and let the instructor guide you. But most importantly if the first class you try doesn't thrill you, try another. Take yourself out of your comfort zone, forget your preconceived notions and try new things, your fitness will be the better for it.

Relaxation and surprise, surprise RECOVERY

Now we know we can get a workout at the gym, but here's a new idea: start thinking of your gym as a place to enhance recovery. When you start feeling overworked and in need of a rest, you may respond by cutting back training when in fact, you may just be under-recovered. If your gym has a massage therapist, make an appointment. For tough training weeks, massage shouldn't be considered a luxury but a training necessity.

Take a dip in hot water and treat your body to the healing heat of a sauna, whirl pool, or steam room. Applying heat to sore tired muscles not only feels good but increases blood flow to speed recovery and loosen things up. Add to that the benefit of contrast bath, which uses both cold and hot water therapies to get your blood moving. In cold water, your vessels will constrict and in warm water, your vessels dilate to create a pump of blood movement. Two to five minutes of each, back and forth, will aid in eliminating your body of metabolic byproduct, which speeds healing and enhances recovery. If your gym doesn't have a pool to jump into, use a cold shower with whatever heat therapy you have available and employ some light stretching and movement during both. End with the cold therapy to leave feeling recovered and refreshed.

This fall and winter season go to your gym and make the most out of your fitness. You just might find that during your competitive season you are better off because of it.

© 2004, Carmichael Training Systems, Inc.