Wednesday, 22 July 2015

My Start To Jogging/Running

Welcome to 5.14 fitness, 

Hi guys, today I will be writing about how I am starting to go running. 

It is the start of the holidays for myself, and I have six weeks of no school or work. This means I will not be out and about as much as usual, and therefore I need to stay in shape . My schedule will be completely thrown out the window foe these six weeks as various different things happen, so I need something that I can do early in the morning that purely keeps me fit. I usually play football or walk around a lot however now I will probably be lazing about most days. So, I need to focus more on cardio and fat-burning exercise so I can then not feel bad about lying around a majority of the time. I will also be eating a lot more, so need to balance that out with more exercise.
Due to all this, I have decided to go out for a run 4 times a week in the morning.

Running is something that I have only done once before. It was about 7 months ago, and I went out for a 25 minute run in the early morning. After that, I didn't do it again purely because I did not have the time . I could not afford to wake up early as I needed the sleep but now I have plenty of time to run when I wake up. I am running because it is something which is the most traditional and trust-worthy way of staying in shape and I want to also get better at ling distance. Running is the perfect form of exercise as it focus' primarily on maintaining a healthy weight and staying fit.  

I have a cousin who , a little obsessively, goes cycling and running for hours every day. I have already said a bit about him in a previous post but he has really inspired me to go running as it feels satisfying and professional. My cousin feels great and does so much work that he is good enough now to compete in competitions. His achievement and commitment has really driven me to take up running and be good at it. He used a range of apps but mainly Strava. I have done a review post on Strava if you want to check it out , but to put it briefly, it is an app/website where you record your runs , plan routes, and  talk and compete with other runner or cyclists in your area. It is great and I will be using it in my runs. 

My first run will be  in two days time and my next post will talk about that but also other stuff I have not been able to fit in today, like how running fits in with my workouts and the benefits etc..

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Saturday, 18 July 2015

Back to Basic #2

Welcome to 5.14 Fitness, 

This post continue from the previous back to basics, expat get the foundations of activity and exercise.

Stages of participation:

Foundation- beginner, first time 
Participation - non competitive, school clubs
Performance- competitive, tournaments
Excellence- Olympics, the best 

Categories of influence ( remembered as CHIPS R):

Culture: race, age, gender, religion 
Health: illness, health problems 
Image: fashion, media
People: peers, family, role models
Socioeconomic: costs, status
Resources: access, time, location 

Health related fitness components of exercise: (Big Fat Maureen Munches Cakes)

Body composition- the percentage of body weight that is fat, water, muscle or bone 
Flexibility- amount of range possible at a joint
Muscular strength- amount of force a muscle can exert
Muscular endurance- using muscles many times without tiring 
Cardiovascular fitness/ endurance- exercising the entire body over a period of time 

Skill related fitness components of exercise: (P CRABS)

Power- ability to perform strength activities quickly, strength x speed 
Balance- ability to keep the body's centre of mass above the base of support 
Coordination- ability to use 2 or more body parts at the same time 
Agility- ability to change position quickly and control the movement 
Speed- ability to perform a movement quickly or cover a distance in a period of time 
Reaction time- time taken between the presentation of a stimulus and a movement 

Methods of training (more posts to follow in detail soon!)


Principles of training (RIPS FITT)

Reversibility, rest, recovery 
Individual needs
Progressive overload


This post will be continued ...

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