1. Get Stronger and More Stable

The famous “they” says that there is no clear scientific evidence that proves that strength training can reduce your chance of injury when you are competing in a triathlon, but Instructors from the Special Operations community believe that it does.  After training members from the Navy SEAL teams, we have developed a great strength training program. Our programs can make your muscles, joints and connective tissue stronger react quicker and perform longer. This will make you a stronger and more stable athlete and will reduce your chance of being injured as you train for and compete in triathlons.

2. Newbies Start Light

The type of triathlon that you are training for will, in part, determine the type of strength training you are going to do. For “newbies” to the sport who are participating in a sprint triathlon, some experts recommend a high number of repetitions of light weights. However, as you move into the Olympic distance or half or whole Ironmen competitions, you will want to lift heavier weights to improve your muscle’s aerobic capacity. Your goal is to build your strength through weights and build your endurance by swimming, running and biking.

3. Strengthen Your Legs and Hips

Leg exercises are an important part of a triathlon strength training program because your legs will be working hard in all three sports, but particularly in the bike and run legs of the triathlon. Some common exercises that are recommended are leg presses, which work the quadriceps and the gluteus maximus muscles; seated and lying leg curls, which work the hamstring muscles; and leg extensions, which also make the quadricep muscles stronger.

4. Develop a Strong Core

Having a strong core, which means that your abdominal muscles are strong, is important to being a successful triathlete. Experts generally recommend crunches, and sit-ups. Using a medicine ball is a good way to make your abdominal muscles stronger. Pilates is also helpful for strengthening the core. People with strong abdominal muscles have a number of advantages in a triathlon. For example, their feet usually don’t sink when they swim, and they are able to maintain better posture when they are running.

5. Work Those Shoulders for a Strong Swim

Your shoulders are extremely important, especially when you swim. Our Staff  recommends shoulder internal and external rotations, both of which can be performed by attaching a stretch cord to a stationary object at waist height. It’s best to have a personal trainer or other exercise expert check your form when you perform these exercises for the first time. Once you have perfected your form, you can do these exercises at the gym or at home.

Veteran Training provides the Best Triathlon Coaching, Personal Training & Boot Camp Services in Pembroke, Hanover, Hingham, Duxbury, Kingston, Plymouth, Scituate, Cohasset & Marshfield Massachusetts.

You don’t need to spend hours a day lifting weights to benefit from strength training. Two to three strength training sessions a week lasting just 20 to 30 minutes are sufficient for most people. You may enjoy noticeable improvements in your strength and stamina in just a few weeks. With regular strength training, you can increase your strength 50 percent or more within six months. Strength training can do wonders for your physical and emotional well-being so make it a part of your weekly routine

All you need to do to prevent muscle loss is to simply perform a minimum of 2-3 strength training sessions each week. The biggest factor that causes people to go downhill with their health as they get older is the loss of muscle tissue that occurs over time from inactivity. However, that muscle loss is 100% preventable with strength training exercise. So no more excuses get to your nearest boot camp or schedule a session with your Veteran Training instructor.

And what can you spend time on now that will help ensure your health looks the way you want it to 20 years from now?Our Norwell Massachusetts Personal Trainers know that investing in how you not only do your workouts, but how you live your daily life will greatly increase your chances of being an active athlete 20 years from now. Tips for staying in the game:

1) Strength Training: Add weight-bearing exercises to increase strength is a key component to longevity.

2) Past injuries: What areas of your body seem to experience aches, pains and injuries? These should be your warning flags for the future. Incorporate exercises and stretches to strengthen these areas.

3) Glucosamine: has been shown to help improve joint function and mobility. Take glucosamine daily to promote your joint health.

4) Cross-train: Don’t just reserve this for when you’re injured. Cross-training now–when you are healthy– helps to keep you that way. And get out of your comfort zone. Participate in sports which are more about health than performance and learn new skills that force your body and mind to improve.

5) Endurance Exercises: Heart disease is among the top three leading health problems as you age. Endurance exercises increase your heart rate and breathing for an extended period of time which improves your heart health and increases your metabolism.

6.) Stretch: To become more flexible and more resistant to injury.

Do these things now–and in 20 years you’ll be living the healthy life you imagined. So remind your body and mind that it works for you and not the other way around

Dieters often shy away from strength training, such as lifting weights, out of a fear it will make them bulk up. Or they think that one hour of intense cardio will burn more calories than one hour of strength training. Therefore one hour of cardiovascular exercise will provide more bang for the buck leading to a greater weight loss. The truth is that taking the time to add strength training to your routine a few days a week will have a number of benefits that can help boost your weight loss. Studies have shown that strength training can improve body composition by helping you maintain or increase your lean body mass and can decrease your percentage of body fat, helping you look leaner and burn additional calories. So increase lean muscle mass, and you’ll increase the body’s ability to use oxygen and burn more calories.

30 minutes of exercise daily. And we’re not talking about a walk in the park. 30 minutes (up to 60) of pushing your body beyond what it’s used to doing will slash your odds for a number of killer diseases and increase your metabolism. Increased aerobic conditioning and strength training will slow down (or reverse, to an extent) the aging process.