Sleep for active people

GET FIT & MEAN IT! with World Champion Kate Bramley

Hope you have had a great Christmas/New Year break. Many of you may have taken the opportunity to relax and recharge, whilst others use this time to kick start a new routine or exercise goal. Either way, you may have found that your routine has changed and your sleep has suffered.

Poor sleep

Poor sleep is influenced by a number of factors:

  • Change in routine
  • Stress and/or anxiety
  • Time zone travel
  • Use of electronic devices before sleeping
  • Change in sleep environment or noise
  • Consumption of stimulants such as caffeine

A good night’s sleep

A good night’s sleep should leave you feeling refreshed and energised, ready to do your daily exercise and activities. Improve your sleep by changing the following:

  • Cool, dark room (approx. 21 degrees)
  • Comfortable bedding and cushions
  • Set a good routine with wake/sleep at the same time each day
  • Pre prepare for the next day or write a to do list to avoid over thinking
  • Practice relaxation techniques

Source: AIS Sleep Fact Sheet

MONDAY
45min group fitness class such as water aerobics, body balance, pilates, spin etc.

TUESDAY
60min power walk before brekky or split into 2x 30mins

WEDNESDAY
Day off

THURSDAY
45-60min swim incl. 5-10 sets of 100 repeats at a consistent pace with small amount of rest

FRIDAY
45min stretch/yoga/pilates/gym program incl. 5-10mins skipping

SATURDAY
60min running incl. 10x 2mins fast running (8-9/10 effort) + 2mins super easy walk or run

SUNDAY
Day off OR any up to 90mins recreational activity to meet your 2.5 hours of physical activity for the week

MONDAY
60min power walk before brekky or split into 2x 30mins with a friend or dog

TUESDAY
45-60mins pool swimming incl. 4 sets of 2-4 laps breathing exercises – aim to breathe every 3,5 or 7 strokes. Rest after each set as required

WEDNESDAY
45min stretch/yoga/pilates/gym program incl. 5-10mins skipping

THURSDAY
Day off

FRIDAY
30mins Oval/Athletic Track Running. Incl. 10 laps where half the lap is as fast as possible + rest lap is easy

SATURDAY
Local Park Run incl. 5-10min warm up jog OR a 5km run on your own. Take note of the time

SUNDAY
60-90min easy cycle on flat path

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