Sunday, 17 May 2015

Cardio - What To Do? Part 4

Welcome to 5.14 fitness,

Today I will be carrying on a series of posts about Cardio and the different ways to do it.

Almost every sport has cardio implemented, whether it is running in football or swimming in water polo. This cardio is key in order to become a healthier, fitter and thinner person. It is important that Cardio is done ,as without it, a good measure of health can not be achieved. Sport is the perfect way to do Cardio, but there is other ways that can sometimes be more effective ( Jogging for example). The important rule here is: Cardio is key. Aerobically exercising : Getting your heart rate up, sweating and breathing like hell is important for us! Today I will be writing about  team sports. 

There are countless sports that involve you working as part of a team. Whether it is football, rugby or netball, these sports almost always require you to run and  get fitter. This is a great way to do cardio and the choice of sport to do is endless.
First of all, Team sport gives you other people that will cheer you on and make you strive to work and get better. Unlike in individual sports, team sports mean that you have people to rely on. This means there may not be as much pressure, and if you are not particular skilled it is not the end of the world. However, it also means others rely on you, so you have to be ready to step up and not be scared of letting others down. 
Having other people helping you can make you feel so much better, and it also makes the cardio a lot more fun. Running around with friends, striving towards one goal ( to win ) is a great way to make Cardio enjoyable and also more rewarding. There is nothing better than the feeling of success, especially after you have fought hard to earn it with other people. 

Team sports require skill more than other cardio like Running. When jogging, it does not matter whether you are good or bad, just as long as you are getting your heart pumping. Sport however, requires you to be good if you want to succeed. Therefore, you need to think carefully at what your goals are. If you are just aiming to lose weight and want nothing else, then other cardio methods are probably more worth your time. If you are looking to improve and get better at a sport, that is also a major bonus. 

It does not take much to start doing  team sports. The amount of variety to choose from is amazing ; there will certainly be one for you. Just get online and search up what sport you want near where you live, and there will be a whole host of options. You will find places to go to play these sports, and if you are good you can be picked to play in a real team. It is a common misconception that you have to be world-class to play in any team at sports. In fact, it is the opposite. There are hundreds of leagues for hundreds of types of people. Just get up, go to a session, and there will normally be teams that you can be placed in where you will be surrounded by people of a similar ability. Don't be scared to go out there and investigate what you can do. 
If you are interested in hockey, look up hockey near your area and go to a session. If you don't like it, try something else!

Sport makes you run, which is Cardio. There is little point in me going on about how it can help the body, I am sure you already know the benefits! Join a team, have fun, and strive to get better.

Thank for reading, please follow and like (we will like and follow back) . Thanks again and peace!   

Tuesday, 12 May 2015

Principles of Training

Welcome to 5.14 Fitness,

Guys it is still exam season so the excuse behind the lack of posts is that we are temporarily occupying our time in alternative ways. However I can promise daily diaries will return next week.

This is a GCSE PE worksheet used in schools

By using the principles of training as a framework we can plan a personal training programme that uses scientific principles to improve performance, skill, game and physical fitness. A successful training programme will me individual differences which are personal fitness needs based on age, gender, fitness, and the sport for which we are training. A successful training programme will also include exercises in the correct heart rate  target zone. The principle of specificity shows that training must be matched to the needs of the sporting activity to improve the specific component of fitness in the body parts in the sport uses. Once the type of method of training has been selected to suit the needs, progressive overload should be adopted to gradually increase how hard you work over time. This is not to be confused with overwork which can result in injury Lack of, or prolonged breaks, in training can result in reversibility where any adaptations taken place during as a result of training will be reversed once you stop. In planning a programme, use the FITT principles to add detail is important. To decide how often you train is considered frequency and relates to how often you train. the intensity,or how hard, you work each session can increase as you get fitter. Similarly the length of time, how long per session can increase to overload the body. You should also consider the principle of moderation. It is important to have rest periods which allow the body to repair and recover so you can work at a high enough level on the next session

to be continued

This is not my own content, thanks for reading, please follow , comment and plus one, rememeber to come back again and top work hard- peace!


Sunday, 3 May 2015

Benefits Of Running

Welcome to 5.14 fitness,

Today I will be posting something a little different - the benefits of running. I found an article which sums up the rewards of this form of exercise extremely well. Here are the six benefits given from 

Improve Your Health
Believe it or not, running is actually a great way to increase your overall level of health.  Research shows that running can raise your levels of good cholesterol while also helping you increase lung function and use.  In addition, running can also boost your immune system and lower your risk of developing blood clots.

Prevent Disease

For women, running can actually help to lower your risk of breast cancer.  It can also help reduce the risk of having a stroke.  Many doctors today recommend running for people who are in the early stages of diabetes, high blood pressure, and osteoporosis, and it is proven to help reduce the risk of having a heart attack.  By helping the arteries retain their elasticity and strengthening the heart, your chances of suffering a heart attack can be significantly reduced.

Lose Weight

Running is one of the best forms of exercise for losing or maintaining a consistent weight.  You will find that it is a leading way to burn off extra calories and that it is the second most effective exercise in terms of calories burned per minute, following only after cross country skiing.

Boost Your Confidence

Not all of the benefits of running are physical.  Running can provide an noticeable boost to your confidence and self-esteem.  By setting and achieving goals, you can help give yourself a greater sense of empowerment that will leave you feeling much happier.

Relieve Stress

Stress can actually cause a number of health and mood problems.  It can also diminish appetite and sleep quality.  When you run, you force your body to exert excess energy and hormones.  Running also helps to reduce your chances of developing tension headaches.

Eliminate Depression

When you are depressed, the last thing you likely want to do is to get up and go for a run.  Yet you will find that after only a few minutes of running, your brain will start to secrete hormones that naturally improve your mood.  In fact, there are few things in the world that can better or more rapidly treat depression than exercise such as running.
There you are, six reasons why running can change your life for the better. Thanks for reading, please like and subscribe, and peace!