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No one can deny that spring has definitely sprung and summer is on its way. Summer in South Africa comes with much more than just beautiful, hot weather. There is also Christmas, New Year and long summer holidays to look forward to. Most people are energised in spring to start training hard as they want to get their bodies "beach ready", shed a few kilos to look good for that long holiday or because they finally want to be fit enough to do that bucket list event.
Whatever your reason to start training, here are a few tips to keep you on track.
1. Start Small
Even if you are really eager to start training, gradual progression is the best approach. It can be very frustrating when you first start working out, as your fitness level is often nowhere near to what it was before you took a break. Many people try to do too much too soon and this can result in you becoming injured. According to Timothy Miller, MD, a sports medicine orthopedic surgeon at The Ohio State University Wexner Medical Center (goodrx.com): "It's better to start as minimal as possible and build up than to try and do too much, too soon. Without a modest start and slow progression, you're at higher risk of overuse injury.” You can also lose motivation if you don’t start small as it can be frustrating when your unrealistic goals are not currently achievable so keep your expectations in check.
2. Schedule your workouts
With any kind of goal, it helps to have a plan. Try and create a realistic plan and schedule your workouts on your calendar, like you would a meeting. Aaron Leventhal, CSCS, owner of Minneapolis-based Fit Studio, advises that, if possible, schedule your workouts for the same time every day. "It should be like brushing your teeth, where you don't even think about it; it's just a habit," says Leventhal. But you do still need to be flexible and have a back-up plan. If you know a days is going to be really busy, rather schedule earlier or later workouts than miss your training all together.
3. Try a month challenge (and reward)
When first starting out, a 30-day challenge is a good way to kick-start a new exercise regime. According to Miller, that's enough time to make your goal challenging, but not so much that it feels overwhelming. Then pick a reward that you will give yourself when you successfully reach the 30-day mark. Ideally, it should align with your exercise goals, Miller adds, to help you keep going. For example if you are a runner, a new pair of running shoes or if you are a cyclist, new tyres. It can also be something smaller like a new water bottle or a sports massage. Whatever motivates you to keep going.
4. Work out with an exercise buddy
Find a training buddy or group that can work out with you on a regular basis. This really helps with accountability and motivation. You don’t have to work out with them all the time, but for longer sessions, or when you are battling to drum up the enthusiasm to train, they can really help you to keep on track.
If you haven’t started your spring training regime, now is a good time to start as most people are still getting back to their pre-winter form. Make sure you’re not the one who gets left behind!
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What makes FinishTime different from your standard timing company is our ability to tailor-make our timing system to suit every event’s needs, so as to ensure that every entrant quickly and efficiently gets an accurate time.
Whether it is a canoeing event like the Dusi, that needs floating timing sensors, a swimming event like Midmar Mile that needs ankle bands with waterproof timing chips, or running events like Two Oceans or Comrades that need multiple timing mats and check points along the route, FinishTime will be able to create the best timing solution possible. With live results, participants at even the most complex and biggest races can have results available in real time.
But FinishTime is able to go even further. With an innovative IT team that can incorporate qualifying time checks, historical data and a host of other admin functions, we are able to ensure a smooth process that culminates in the best possible pre-event and race-day experience for all entrants. We also have a very effective ticketing system where you can log queries.
As our slogan says: It always ends with a FinishTime!
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This year the event took place over three days, in a two-rider team format that took riders through Mauritius’ most scenic coastal tracks to dense woodlands, breathtaking slopes, beach crossings and traditional salt pans, as well as new areas within private game farms.
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The Big Walk was hosted by the Department of Sport, Arts, and Culture as part of October's designation as "World Walking Month". Everyone was invited to participate by taking part in any physical activity and staying active, with The Big Walk in South Africa organised as an event to encourage and promote friends and families to walk together. Over 13 000 entries were received for the Pretoria event.
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