Make mea­sured re­turn to train­ing

Hamilton Press - - FRONT PAGE -

cent less to 10 per cent more than the pre­vi­ous week) play­ers had less than 10 per cent risk of in­jury.

How­ever, when train­ing load in­creased by greater than 15 per cent above the pre­vi­ous week’s load, in­jury risk es­ca­lated to be­tween 21 and 49 per cent (which is also why a train­ing plan off google is not al­ways ad­vis­able).

To min­imise the risk of in­jury, you should limit weekly train­ing load in­creases to less than ten per­cent as you get back into the swing of things. 1RM stands for one rep­e­ti­tion max and it is a mea­sure of strength – it’s the max­i­mum amount of weight you can push, pull or lift just once.

With reg­u­lar and spe­cific train­ing, you can in­crease this num­ber and there­fore your ba­sic strength. It is of­ten used in sport as a mon­i­tor­ing tool to en­sure ath­letes are per­form­ing or im­prov­ing as pre­dicted.

-Waikato’s Ali­son Storey is a per­sonal trainer who has rep­re­sented New Zealand in beach vol­ley­ball, row­ing and rhyth­mic gym­nas­tics. She has been awarded New Zealand Per­sonal Trainer of the Year twice and runs Storey Sport, a mo­bile per­sonal and sports train­ing busi­ness which pro­vides a range of ser­vices that op­ti­mise the fit­ness and well­be­ing of its clients.

Be pa­tient when it comes to mak­ing a re­turn to train­ing, af­ter time off from an ill­ness.

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