Train Smart – Micro Dosing in Sports!
Micro dosing is also a topic in sports, as more and more studies are confirming. 57% of an international study from the Warwick Medical School, published in the *Journal of Strength and Conditioning Research*, confirm the positive effects of micro dosing in sports. The study suggests – the perfect mix: 2 x 13 minutes of cardio per week, even better High Intensity Interval Training (HIIT), combined with 11 minutes of strength training and proper stretching sessions.
Another example is Pilates or boxing, every other day (or 3x a week, which is my preference in sports), which has a huge effect and contributes to a varied routine, without forcing yourself to drag to the gym every day. Not only are muscles strengthened, but the resting metabolic rate (RMR) also increases.
Varying training sessions that target different body regions and the variety also keeps your brain engaged, which is a practical side effect of this training method. This approach also allows you to try out different sports to gradually establish a consistent workout routine. Dancing, swimming, and cycling as training sessions also build endurance and increase cardiovascular fitness.
Another example is Pilates or boxing, every other day (or 3x a week, which is my preference in sports), which has a huge effect and contributes to a varied routine, without forcing yourself to drag to the gym every day. Not only are muscles strengthened, but the resting metabolic rate (RMR) also increases.
Varying training sessions that target different body regions and the variety also keeps your brain engaged, which is a practical side effect of this training method. This approach also allows you to try out different sports to gradually establish a consistent workout routine. Dancing, swimming, and cycling as training sessions also build endurance and increase cardiovascular fitness.
The perfect start is, of course, with a personal trainer!
