Do you consider NASCAR drivers to be athletes?
This is a question I remember debating with friends when I was younger.
At the time, I didn't consider driving a car around a racetrack to be an athletic activity. But looking back, I've realized just how physically demanding NASCAR racing really is. Drivers need considerable muscular endurance, physical control, and the ability to perform under pressure, all while navigating a racetrack at incredibly high speeds.
In fact, research has found that NASCAR drivers can finish races with heart rates averaging 89% of their predicted maximum, highlighting the intense physical demands of the sport.
But training like an athlete involves much more than how hard you exercise. It's about setting goals, practicing with intention, and finding ways to improve your performance over time.
As a health coach at PartnerMD, I work with patients who want to improve their fitness, build sustainable exercise habits, and get more out of their workouts. I help them learn how to train like an athlete so they can move more effectively, reduce their risk of injury, and use recovery to their advantage.
Training like an athlete means that you:
Did you know the word "athlete" comes from the ancient Greek word athlon, meaning "prize"?
When we think about athletes, we often focus on the competition itself. But there's another important part of athletic training: the practice and preparation that help you work toward your goals.
You may have heard the popular idea that it takes 10,000 hours of practice to become an expert at something. While practice is certainly important, the number of hours you put in doesn't necessarily determine how much you improve.
The truth is that practice doesn't always make perfect. Practice makes permanent.
Repeatedly performing an exercise doesn't guarantee improvement. In fact, it can reinforce poor technique and ineffective habits.
That's why feedback is so important. Learning proper techniques and making beneficial adjustments early and often can help you develop effective, permanent habits that support your progress.
This approach, known as deliberate practice, allows you to make intentional improvements rather than simply going through the motions.
Before you start training like an athlete, think about what you want to accomplish.
Your goal doesn't have to involve competing in a race or reaching a certain level of athletic performance. It can be something personal that motivates you to keep improving.
You don't need complicated workouts or the latest fitness trends to get there. Proven training methods and consistent effort can help you make meaningful progress.
Fitness success looks different for everyone. For some, that might mean:
What matters the most is finding a goal that fits your abilities, lifestyle, and interests.
One of the most effective ways to approach fitness like an athlete is to measure your performance over time.
Whether you're tracking how much distance you can cover in a set amount of time, how high your heart rate climbs under similar conditions, the weight you can lift for eight repetitions, or the maximum wattage during a six-second air bike sprint, measurable goals can help you practice with intention and recognize areas for improvement.
Let's look at how this might work during a typical workout:
You're on a treadmill walking or running at a consistent speed and incline for 10 minutes. After your workout, you record your heart rate using a fitness watch or monitoring device.
You continue exercising at the same speed and incline over the next few weeks. At the end of the month, you compare your heart rate with your original assessment.
Is your heart rate lower than it was a month ago? If so, that could be a sign that your cardiovascular fitness has improved and your heart is working more efficiently.
This is an example of how progress isn't always measured by how much weight you lift or how fast you run. Sometimes, it's the smaller, measurable improvements that demonstrate how your fitness is developing.
Cross-training involves incorporating different types of exercise into your fitness routine rather than focusing exclusively on one activity.
While having a consistent workout routine is important, repeating the same activities can lead to boredom or place ongoing stress on the same muscle groups.
Adding variety can help you challenge your body in different ways while keeping exercise interesting.
For example, if you regularly run on a treadmill, you might try cycling or swimming for a few days a week. Or, if you primarily focus on strength training, you could incorporate activities that build cardiovascular endurance.
Cross-training offers several benefits for your overall fitness and long-term health, including:
By incorporating different activities into your routine, you can improve your body's overall fitness level while finding new ways to stay motivated and continue improving.
Training like an athlete doesn't mean pushing yourself to your limits every time you exercise. Making consistent improvements is often more beneficial than trying to accomplish too much at once.
Since everyone has different abilities, preferences, and fitness goals, it's important to find an approach that works for you. This means choosing activities you enjoy, challenging yourself as your fitness improves, and giving your body time to recover between workouts.
Recovery is an important part of making progress. Allowing your body time to rest and repair after exercise helps your muscles adapt to training and reduces the risk of overuse injuries.
As you age, maintaining strength, endurance, and physical mobility becomes increasingly important. By building these habits now, you can help yourself stay active and physically capable for years to come.
Training like an athlete isn't just about improving your physical fitness. It's also about developing sustainable exercise habits, understanding when your body needs recovery, and working toward long-term health.
Remember that everyone encounters "speed bumps" along their fitness journey.
Whether you're facing a setback, struggling to stay motivated, or working through a plateau, these challenges are a normal part of the process. What matters is finding ways to overcome them and continuing to work toward your personal "prize."
At PartnerMD, our health coaches can help you navigate these challenges and make meaningful progress. From developing a personalized exercise plan to improving your sleep, managing stress, and incorporating recovery, we're here to help you build habits that support your fitness goals and long-term health.
Looking for more ways to improve your workouts and build healthy exercise habits? Follow PartnerMD on social media for more fitness tips and health advice from our physicians and health coaches.