Endurance Training

Endurance

Endurance events have a large metal aspect to them. Repetitive movement has a lasting effect on joints muscles and the mind. While training for increasing efficiency over Long distance can be achieved to an extent by effective High Intensity Formats there is an essential need for Endurance Work if planning long endurance events.

Long Slow Distance is necessary to develop efficient movement technique in your chosen discipline.

LSD can condition the body to cope with such extended bouts of repetitive abuse.This means the little details such as clothing rub,blisters etc as well as conditioning soft tissue.

LSD can prepare you mentally for the extended duration involved.Pushing oneself or pushing together in a group through a long event can build metal determination and confidence in team mates.

Experience in such training will also expose the individual to the elements, conditions and contingencies that are often unpredictable,exposure to such experiences can be invaluable for race or emergency situations.

Need a program or Personal Training for an Endurance Event?
Talk to Fitnance

Exercising in heat

Exercising outdoors in Australia, or similar climate countries often means exercising in very warm and humid conditions. Instead of being put off by the weather and not exercising at all, we can take a few precautions and learn some basic knowledge about physiological responses to this environment.

The main physiological responses that are likely to be seen with exercise in hot conditions, are increased heart rate, blood pressure and haematocrit (red blood cell % of total blood). Also physical fatigue will likely increase, due to these mentioned factors and also increased fluid loss.

The importance of this is when you go into a new, hotter environment and try exercising at the same intensity as you were previously, in cooler conditions. If you have underlying high pressure problems, it is especially important to gradually work your way up to your original training intensity over a period of about 7-10 days.

Heat acclimatization is our body’s way of cooling us down. Responses include improved cutaneous blood flow, increased efficiency of cardiac output (more circulation to skin and muscles), lowered threshold for onset of sweating (meaning cooling takes place earlier), and lower core temperatures, amongst others. The problem occurs if exercise intensity is too high in the heat, which can lead to heat cramps, heat exhaustion or the most severe, heat stroke.

To avoid these conditions, its best to take a few simple precautions next time exercising in the heat.
• Increase work intensity gradually over a number of training sessions.
• Drink plenty of fluids. Water is best, followed with a form of electrolyte.
• Wear light coloured clothing that breathes well.
• If possible, exercise in the cooler parts of the day, out of direct sunlight.

Resistance Training

Resistance Training
Resistance training can be utilised to bring about a wide range of physiological adaptations. Obviously the goals of most resistance trainers are to develop strength, muscular power and / or muscle mass. However, resistance training also has value in injury prevention, rehabilitation and assisting in the prevention of body fat accumulation.
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TO DEVELOP STRENGTH YOU NEED TO LIFT HEAVY WEIGHTS.

TO DEVELOP STRENGTH YOU NEED TO LIFT HEAVY WEIGHTS.

By lifting a bigger weight than you are used to, you force your body to adapt to the new weight hence making you stronger. Strength training may leave you sore for a few days, as you do micro damage when lifting heavy weights. It must be heavy enough so that you reach maximum within the target rep range, usually 4-8.

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How much help is too much help?

My Grandfather did most things physical for my Grandma. As a result my Grandma's health went downhill. Are you really helping people by “making life easier for them”?

I just watched an old lady take 2 minutes to cross the road. Every step she took was progress. I felt sad for her. Not as sad though as if she couldn’t make it at all.
Should I have helped her? Or would I have been doing her a disservice by helping her? Would I have been contributing to her getting weaker by helping her?

I can’t know all the reasons my grandparents have aged differently. There are too many variables. I can’t know if it was environment, their diet, lifestyle, or genetics, but I do know that blaming randomness is too easy. The choices we make in our lives affect our future.

The training we’re doing today isn’t just about today.
EXERCISE IS GOOD!

Training Tip

Training Tip:
If you try to accomplish everything, you won't accomplish anything. Pick a single goal, and dedicate yourself to achieving that goal.

Pictured: Patrick Johnson: The 100m. 9.93

Training Tip

You are the average of the 5 people you hang out with the most! Who do you spend the most time with?

Training Tip

You must surround yourself with those who share and support your goals. If your friends laugh when you leave for the gym at 5 a.m., or when you lift really heavy stones with no shoes on, get new friends!

Consistency!

Consistency: Peter Nowill didn't miss a training session in 7 years.





Working out three days a week is a poor path to fitness. A tri-weekly program will sustain weight loss, muscle size, and (perhaps) strength, but will not enhance recovery ability, metabolic capacity, and power output beyond set levels.

The name of the game, is to train as hard as possible as often as possible. This places ever-increasing stressors on the body and mind, forcing adaptation.

It’s also called “BHW”. Bloody Hard Work. The effects of consistency are absolutely astounding. You’ll make progress, even if you neglect just about everything else. I’ve seen this first-hand. They may drink their weekends away, eat a load of crap, and sleep six hours a night, but in the end, they’re training. They have great exercise days and bad exercise days, but most importantly, they have exercise days.

Peter Nowill the athlete pictured above got to the Olympics. To do this he didn't miss a days training in 7 years! Consistency!