Coaches’ Corner- Make Time, 150 Minutes

As coaches, we always design programs for our players to improve their games in the off-season. We talk to them about commitment and discipline. A buzz phrase to our players is, “Don’t find time, make time.”

 

All of these things apply to us, as coaches, in the off-season. In July and August, coaches usually have fewer coaching demands. It is a great opportunity for coaches to work on their physical health. 

First on the list, it is a great time to schedule your yearly physical exam with your family doctor. 

My recommendation would be that young coaches and old coaches develop a plan to improve their heart health. 

To improve heart health, the obvious things would be to work on developing a healthy diet and getting control of your weight. Neither of these things are easy but neither are the things you ask of your players. 

In terms of heart health, developing a plan of aerobic exercise is a must. Medical experts say that a minimum for heart health is 150 minutes per week. That is a minimum! So 5 x 30 minutes per week would reach the minimum. 

Whether it is walking briskly, jogging, stationary bike, or swimming- you need to be doing something that helps you elevate your heart rate. You are strengthening the heart muscle and making your system more efficient. 

Everyone has probably heard of the miners sending the canary done the mine to see if there was a problem with gas. My cardiologist referred to regular aerobic exercise as “sending a canary down your mine.” His point, not only does exercise help you become physically healthier, it is a way to become aware if you are having heart health issues. 

At this point, most coaches are probably saying, “I would love to do 150 minutes of aerobic exercise a week, but I can’t find the time.” 

What would you say to an athlete when you were talking about shooting in the off-season, if they said, “I can’t find time.” You would say that they needed to make time.

My suggestion is that in the off-season as a coach, you set up a workout time. Many won’t want the exercise to take away from family time. The best bet is to get up earlier, and do your exercise before others get up in the morning. 

And multi-task- use your exercise time to listen to coaching, current events, or mental health podcasts. 

Regular aerobic exercise can make a difference. Make the time!!