Fitness and Exercise (Part 1)
F = frequency I = Intensity T = Time (FIT)
Seasonal Training (or Annual Cycle)
Whether you do team sports, triathlon, duathlon, swim endlessly, run marathons, half marathons, there are some basic rules you can follow that will keep you fitter and help you prevent injuries occurring.
The overall view or concept is to break your 12 months per year into a season for (1) training, (2) peak training, (3) resting, (4) active rest, (5) conditioning training and (6) treatment sessions and assessment.
Some sports lend themselves to a natural cycle through the year, but even these teams and individuals benefit from looking at what is called the Core of Fitness and the principles of Sports and Fitness Training.
(A) Core of Fitness:
i) The basic concepts for the core of fitness and exercise are:
Specificity - Overload - Reversibility ( and these are applied to each of the main components listed here)
a) Aerobic Component
e.g.Running 60sec + Swim 60sec +Cycle 60sec +
b) Anaerobic Component
e.g.Run 0-45 secs, Muscle contraction 0- 45secs
c) Strength Component
e.g.Maximum strength, Power, Strength Endurance
d) Flexibility Component
Passive and dynamic Stretching
e) Mobility Component
Of course, there is overlap between these main groups. There are also sub-divisions of these groups.
The challenge for most people I see (who are very active with sports and out-door pursuits) is getting them to understand how to apply all of the guide lines to themselves, their lifestyle, their fitness and health needs.
The first thing to do is write out your next 12 months of activities on a calendar:e.g.
Peak times for races/games/competitions, Training Schedule, (frequency,intensity,times)
Ask youself some questions:
Look at how many rest weeks you have put in, where they are (if any!)
Look at active rest weeks? (ie weeks doing only very light exercise, different exercise to your normal routine)
Look at time spent on conditioning work, stretching, strength work?
Do you do cross training?
Do you ever do fitness testing on yourself?
Do you every get treated or assessed by an osteopath? Physiotherapist? Ever have a massage?
If you have non of the above in your schedule you probably need to re-organise your training on an annual basis following the basic guide lines.
In my experience the following is almost always true:
Most people over train
Most people ignore their injuries for too long
Most people do not have rest periods or down times in their schedule
Most people do not follow a planned 12 month, measured and controlled training and performance routine.
1) Get a 12 month wallplanner, stick it on your wall!
2) Set-out your goals for that year, write them in
3) Set-out your training schedules based on the above principles and the core of fitness guidelines
4) Write in rest periods, active rest periods, hard sessions, easy sessions, conditioning/ cross-traoining sessions
It is always advisable to join sports and athletics clubs to get coaching advice about specific sport training and support. It is also advisable to seek personal training advice and guidance.
And, I can help you with the specific aspects of all training methods, schedules and programmes, but we will need to book a 40 minute session to go through a complete programme with you, to include:
Link - healthline.com/nutrition
White Cabbage - finely chopped
Savoy Cabbage - finely chopped
Kale - finely chopped
One Red Onion - finely chopped
One White onion - finely chopped
1) Saute - half both cabbages, both onions, Kale for 5-10 minutes till soft
Rape seed oil or Grape seed oil ( can use spinach but add much later) or olive oil
2) Season lightly, salt, ground pepper,
3) add literally small pinch of cumin, cinnamon, splash soya (light)
4) add vegetable stock to cover
5) simmer slowly 10-12 minutes (to taste etc)
6) 2-3 minutes before serving add peas, spring onions, and right at end coriander!
High in vitamin 'C', which helps absorb the Fe`/iron.
all chopped and mixed.
Vinaigrette best dressing.
Always good for the bodies health:
In any salads, or on their own.