As co-captain of the AFL’s Melbourne Demons, Nathan Jones off season doesn’t consist of too much ‘off’. The pro footballer needs to stay on top of his health and fitness, maintaining a solid base that most of us mere mortals aspire to at our peaks. As a professional athlete, dad, and ambassador for this weekends City2Sea, Nathan knows a thing or two about maintaining his fitness off the field. Check out his top lifestyle and training tips for maintaining performance while hanging out for pre-season.
- Get Out and Get Moving
Often the hardest thing about getting into an exercise program is just getting started. For those doing an off-season program, it’s all about starting again. Recognise that you won’t be setting any new world records in your first session back, so it’s important to start small and build gradually so you don’t do develop any major soreness or injury.
- Hydrate Properly
Staying hydrated is key. Often off-season brings warmer weather leading into the hot summer months of pre-season. Hydration is the simplest way to fuel the body, replace the sweat and keep you moving.
- Get Outdoors in the Fresh Air and Sunshine
It can be easy to be stuck in the gym on treadmills, exercise bikes or rowing machines, but nothing beats exercising outdoors. Getting out on running tracks, sporting ovals or even the beach with people around you will often just push you in your training that little bit more. And always make sure you’re changing your exercise up – whether it’s running, swimming, cycling. A multi-faceted program keeps it interesting and will keep you motivated.
- Take Time Out to Rest and Relax
Rest is just as important as exercise in any regime. You’ll never see any benefits by training every hour of every day. In fact, quite often, you’ll see the reverse! Be smart with your training so that you’re allowing your body to heal itself and regenerate. Mixing up the duration of exercise sessions is also a big consideration to an effective workout.
- Eat a Clean, Healthy and Balanced Diet
Just as important as rest. Fuelling your body is the key to effective performance, particularly in off-season. Everyone has their special treats they like to indulge in, and while it shouldn’t be the focus of your eating plan, cutting it out of your diet completely isn’t sustainable. I always recommend taking the 80:20 rule to your eating plan. This means you can avoid cutting out whole food groups and sustain better long-term dietary changes.
Join Nathan this weekend in The Sunday Age City2Sea presented by Westpac. Registrations close November 11, www.thecity2sea.com.au.