| I had a great question from a "Beer League" hockey | | | | plodding along on a treadmill will not make you faster |
| player the other day. His story was a familiar one, he | | | | on the ice. But what you may not know is that interval |
| had been away from the game for about nine years | | | | training takes less time, but burns more calories over |
| (work, family, grown-up commitments), but now he | | | | time. So if I told you 20-minutes of interval training |
| wanted to get back into it. He knew he had to lose | | | | would give you a better hockey conditioning workout |
| some weight so he could both enjoy his return to | | | | and help you burn more calories leading to more fat |
| hockey and reduce his risk of injury. He asked if he | | | | loss that would be a real win: win situation wouldn't it. |
| should lose the fat first or work on his hockey | | | | Now, like any new exercise routine, it is essential that |
| conditioning first. | | | | you consult with your health care provider before |
| This is a great question and as a fitness coach one | | | | trying any new intense training protocols. If your only |
| that I hear not only from adult hockey players, but from | | | | sport for the last 10 years has been sofa surfing you |
| adult athletes in general. Prospective clients will often | | | | may need to do some easy cardio just to get your |
| tell me, "I am just going to workout for a few months | | | | body accustomed to the added activity. |
| so I can be in shape to train with you." Huh? | | | | Whichever mode of exercise you choose here is how |
| The answer is very simple - your hockey conditioning | | | | you can get a great hockey training effect and burn |
| will be one of the essential components of your fat | | | | more calories. |
| loss plan. Research studies have shown that the best | | | | |
| way to lose fat and keep it off is through a | | | | 1. Begin with a light 5 minute warm up. |
| combination of nutrition modification and exercise. I say | | | | 2. Increase your tempo (you may also need to |
| 'nutrition modification' because there will be no dieting | | | | increase your resistance setting if using a cardio |
| involved. The crappy foods you were eating before | | | | training machine) for 30 seconds. You should be |
| made you fat, so you will not be going back to them | | | | winded by the end of the 30 second interval. |
| once you are lean. | | | | 3. Go very light for 90 seconds - and I mean very light. |
| For the adult hockey player looking to get in great | | | | We need to maximize your recovery so you can go |
| shape here are three strategies for you: | | | | hard on your next interval. |
| - Eat every three hours. It can be a small snack, but | | | | 4. Repeat this 30 second hard: 90 second easy |
| make sure you include a lean protein and a | | | | pattern for 10 minutes. Build up to 20 minutes over four |
| carbohydrate such as: Cottage cheese + pineapple | | | | weeks. Once you can handle this routine for 20 |
| chunks; plain yogurt + frozen berries; small piece of | | | | minutes without ending up on oxygen, then you can |
| cheese + apple; sliced turkey + multigrain bread + slice | | | | start cutting back on your rest interval. Do not reduce |
| of tomato. | | | | your rest beyond 60 seconds. |
| - Eat breakfast - I originally typed "make breakfast one | | | | So although you are not playing the level of hockey |
| of your biggest meals" but then I realized that most of | | | | you once did, you are still competitive and you still want |
| you probably do not even eat breakfast. So let's just | | | | to perform well. Implement these three strategies to |
| start by eating breakfast. How about a hardboiled egg | | | | maximize your hockey training results. |
| + slice of multigrain toast; oatmeal (uncooked) + plain | | | | - Eat a protein and carbohydrate meal every three |
| yogurt + frozen berries + scoop of protein powder | | | | hours. |
| (mix up a re-sealable container ahead of time); egg | | | | - Eat a protein and carbohydrate breakfast. |
| beaters + whole grain wrap + salsa. Forget the slow | | | | - Include cardio intervals in your off-ice hockey training. |
| steady cardio. I am sure you can appreciate how | | | | |