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By Columnist Michael Meredith – Athletic Coach:


Humans by nature are vulnerable creatures. We all have addictions and for many individuals, it can be training and exercise. An addiction to the endorphins that can come with a great workout, the pursuit for better aesthetics or just fighting the emotional battle that if you don’t train today, you will put on weight. Let me start by reassuring you; that is not the case and its okay to take a day off, even two.

As we age, we need to start listening to our bodies. Understand what fatigue is and what your body is telling you. Lose the impression that the only good workout is the one that leaves you dripping with sweat and limping out of the gym every day of the week. 

I have met more average individuals that train more volume than some athletes, put in more hours in hard training, yet get nowhere near the same results. I have no problems with anyone that likes to train every day, but lose the intensity, do yoga or go for a swim, even walk as one of your sessions. 

As far as intensity goes, less is more! Your Central Nervous System and muscles need a rest. Recovery is as essential as training itself and if you don’t let your body repair you will not get the results you are after. 

We are all time poor in a modern society dealing with the stresses of life. A quality program will get you the results you need through balance, maximising your workout time and intensity with plenty of rest and recovery. Partner this with a quality nutrition plan and watch what happens. 

Key points to think about in balancing your program are as follows:

Circuit or High-Intensity Training

Based on your training performance, circuits or high-intensity training is usually only needed once or twice per week for sustainability. Any more than this and long-term you will break down.

Resistance Training 

Focus on strength and lifting weights. Do some short HIIT before your session to get your heart rate up and then do a solid strength session at least two times per week.

Active Rest Days

Stretching, SMR, yoga, pilates, or even a swim are excellent forms of exercise on a rest day. Lose the intensity and the need to push the limits. 

Free Choice

These days are all about doing something enjoyable, so go rock climbing, take a long, slow run or play sport with some friends. Bring back the fun. 

As you can see four training days per week with a primary focus is all you really need to maintain a high level of fitness. Make those sessions of high quality, maximise your time and allow sufficient rest afterwards. Make sleep your priority and train smarter, not harder for better results. 

About Our Athletic News and Review Columnist – Michael Meredith

Michael Meredith

Michael Meredith, Master Personal Trainer, Elite Obstacle Racer, Former Sydney A-grade rugby league player, Runner, and all-round health enthusiast, is the Founder of Aussie Athletes Health and Performance. As a coach, Michael’s philosophy is to focus on health and performance. His 12-week training programs for men and women, include strength and fitness, OCR (or obstacle course racing) and recreational running. Micheal aims to narrow the gap between strength training and aerobic endurance so that his clients’ can balance the two effectively to create the fittest, healthiest version of themselves.

“After more than 5-years as a Personal Trainer, I have helped celebrities, recreational athletes make it all the way to an élite level of fitness. In addition, I have annually sponsored two ‘everyday athletes’ as a mentor. This give one male and one female the opportunity to take on certain events throughout the year under the guidance of the #teamaussieathletes community.”

“My major focus as a trainer is to complete an exercise science degree and turn my Aussie Athletes business into a community based-group that operates out of its own head-quarters. Aussie Athletes Health and Performance is now operated via two of Australia’s premier Fitness First Platinum Clubs in Sydney Australia, these being in Park Street Platinum and Bondi Platinum.

Disclaimer: The author’s own professional and personal knowledge, and opinion form the basis of this column. This information and opinion are not intended to be a substitute for professional medical advice, diagnosis or treatment of any manner. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding any medical condition and consult a qualified medical professional before beginning any nutritional program or exercise program. Never disregard professional medical advice or delay in seeking it because of something you have read on InShape News.

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