Here is the first of my training blogs. I hope you have all started to fill in the monthly exercise sheet I sent out for you.
John’s Training Blog. 1
How fit are you? How fit should you be?
I have a couple of ideas for you to measure your present fitness and what you should aim for if you are not there yet.
You need to have some basic fitness before attempting some of the more challenging ideas to come!!
Always do a warm up first – a gentle 5 min on the spot jog is fine for today’s work out.
Method 1
This is sometimes used as the base level fitness for athletes so don’t expect to be able to reach the target straight away.
There are 3 activities. Your target is to be able to do 60 repetitions in 1min for each. (you can rest between each).
1) Press ups.
2) Burpees.
3) Sit ups.
It is VERY important that you do these exercises correctly. You can hurt yourself if you do them incorrectly esp. the sit ups.
Press ups can be done with your knees on the floor at first. You should aim for the arms to be lowered to 90 degree bend each time.
Sit ups are very often done incorrectly leading to lower back pain. Although called sit ups we do not actually sit up. Lie down with knees bent. Look at the ceiling, lift your head and shoulders off the ground then lower – keep looking at the ceiling -don’t bend your neck. You can put your hands on the side of your face but do not put them behind your head. You do not want to be pulling your head with the hands.
Method 2
This is great for the more mature club members who do not claim to be athletes.
There are 2 activities.
1) Stand and sit – on a firm dinner type chair
With arms across the chest how long does it take you to stand up and down 10 times.
Target times.
Under 35 years 10 sec.
Under 55 years 13 sec.
Over 55 years 18 sec. or less.
2) Step ups/ downs - on a stair.
Do this as many times you can for 3 min. When the time is up, take your pulse.
Under 35 years pules about 105
Under 55 years pules about 110
Over 55 years pules about 115.
To aid your progress a gentle 30 min jog, or better still 3 x 10 min jogs, each day will do the job.
Record all your activity on the record sheet sent out earlier.
Head coach
Jgs 30/03/2020
John’s Training Blog. 1
How fit are you? How fit should you be?
I have a couple of ideas for you to measure your present fitness and what you should aim for if you are not there yet.
You need to have some basic fitness before attempting some of the more challenging ideas to come!!
Always do a warm up first – a gentle 5 min on the spot jog is fine for today’s work out.
Method 1
This is sometimes used as the base level fitness for athletes so don’t expect to be able to reach the target straight away.
There are 3 activities. Your target is to be able to do 60 repetitions in 1min for each. (you can rest between each).
1) Press ups.
2) Burpees.
3) Sit ups.
It is VERY important that you do these exercises correctly. You can hurt yourself if you do them incorrectly esp. the sit ups.
Press ups can be done with your knees on the floor at first. You should aim for the arms to be lowered to 90 degree bend each time.
Sit ups are very often done incorrectly leading to lower back pain. Although called sit ups we do not actually sit up. Lie down with knees bent. Look at the ceiling, lift your head and shoulders off the ground then lower – keep looking at the ceiling -don’t bend your neck. You can put your hands on the side of your face but do not put them behind your head. You do not want to be pulling your head with the hands.
Method 2
This is great for the more mature club members who do not claim to be athletes.
There are 2 activities.
1) Stand and sit – on a firm dinner type chair
With arms across the chest how long does it take you to stand up and down 10 times.
Target times.
Under 35 years 10 sec.
Under 55 years 13 sec.
Over 55 years 18 sec. or less.
2) Step ups/ downs - on a stair.
Do this as many times you can for 3 min. When the time is up, take your pulse.
Under 35 years pules about 105
Under 55 years pules about 110
Over 55 years pules about 115.
To aid your progress a gentle 30 min jog, or better still 3 x 10 min jogs, each day will do the job.
Record all your activity on the record sheet sent out earlier.
Head coach
Jgs 30/03/2020
