Here are some training tips to help you exercise this week.

Transfer effect of training

If you are an athlete, performing exercises in the gym that mimic the movements in your chosen sport will help improve performance. Example: Performing the squat will help improve jumping movements.

Free-weights and athletes

The use of free-weights is more beneficial for sports performance than machines.

Free-weights cause the body to activate the stabilizing muscles of the trunk and make the body work as one unit. Machines typically isolate a muscle group which does not prepare the body to perform more efficiently on the field.

Train the proper energy system

There are two basic energy systems the body uses for activity: Aerobic and Anaerobic.

The aerobic system is built for long duration (greater than 5 minutes), low intensity activities or sports (distance running, biking, swimming, etc). The anaerobic system is built for short duration (less than 5 minutes), high intensity activities or sports (weight-training, sprinting, jumping, etc.).

Use shorter rest periods for aerobic sports

When training for aerobic sports use shorter rest periods between bouts of activity. These rest periods can be anywhere from a few seconds to a couple of minutes in length.

Use longer rest periods for anaerobic sports

When training for anaerobic sports use longer rest periods between bouts of activity. It can take anywhere from three to eight minutes for this system to properly recover and be primed for the next bout.

If training for anaerobic, limit aerobic

If you are an anaerobic athlete, limit or eliminate aerobic training. In the United States, our athletes are overly concerned with physical appearance and not performance. Performing aerobic exercise for vanity's sake will have a negative impact on performance.

Stick to it

Develop a proper training and eating plan, and give your body enough time to adjust.

By changing your plan too frequently, or infrequently, you may not get the desired results. Be patient and disciplined.

Michael Nimmons, MS, is an exercise physiologist with Porter Hospital's Cardiac Rehabilitation Department. Contact him at 219.263.4629 or michaelnimmons@porterhealth.org.