Exercise program
The first step of any exercise or nutrition program is to set a goal.
A long-term goal is best achieved by series of smaller targets. This can help to ensure the final goals are met. It also help motivation and keeping on track.
SMART targets are a great way of addressing training objectives. The goals need to be specific.
We can ask ourselves some questions:
* What components of fitness do we want to improve?
* How will we know when we have achieved our goal?
* How much time is available to achieve it?
Specific - the goal need to be detailed and unambiguous
Measurable - the goal need to state specific figures
Achievable - the goal must be within our capabilities
Realistic - the goal need to be practical
Time bound - timescale must be set
When long term goal is set, we can define SMART short term targets. A short-term target of around 4-6 weeks will help us to achieve long-term goals.
Once you have defined your training objectives with a long term goal and short term smart targets you will than need to determine when you can exercise and how long for.
Don't forget to consider your current fitness levels and the rest days are just as important as the training for the body to recover, adapt and prevent injuries.
Once you have identified the time you have available you can now begin to plan your personal training program and selecting the activities that address the goal and targets you have set.
Weight loss (fat loss) training methods
For weight loss each training session must include activities that are suited to the training objective. If the weight loss is desired goal in most cases the loss wants to be from stored body fat and not from muscle. To achieve this, both aerobic and strength training activities should be undertaken.
Aerobic activities will help burn calories during the activity and after the activity.
Strength training will help to improve muscle tone which will speed up the metabolic rate, burning more calories, even when we sleep.
A reduction in body fat and increase in muscle tone will improve body composition and it can be done without change of the body weight.
To measure changes in body composition percentage body fat will need to be recorded.
A training programme aimed at fat loss that include both aerobic and strength activities in the same session should be structured in the following way:
1) Warm up
2) Strength training activities
3) Aerobic activities
4) Coll down
By completing the activities in this order, it will help ensure fuel required for strength training are in high supply. The fuel (glucose and glycogen) will provide energy for short bursts or high intensity activities. This us perfect to enable us to get the most out of the strength training activities.
Although the strength training will not deplete these fuels entirely, glucose and glycogen levels will certainly be reduced, and as they diminish the body will have to utilise another energy source (stored fats) in order to sustain the activity.
The stored fats will than provide ideal fuel source to sustain aerobic activity carried out at moderate intensity and this will help aid loss.
Weight training two or three times a week improve muscle tone and speed up the metabolism. Unlike fat tissue, muscle tissue is metabolically active and will even burn calories when we sleep.
Training methods for improving stamina
Training to improve stamina (aerobic training) involves completing activities that work the heart and lungs. These are for example, swimming, cycling, jogging, rowing, dancing, aerobic.
Number of training methods can be used to improve cardiovascular fitness:
* Continuous training
* Interval training
* Fartlek training
Whilst training heart rate can be used as an indicator if intensity level. Training zones categorise the heart rate into four distinct bands.
The graph above shows that a 40 years old exercising in their weight loss training zone would need to have a heart rate of approx. 108-126BPM.
Knowing your maximum heart rate (220-age) you can work out these figures.
A weight loss training zone requires 60-70% of maximum heart rate.
Continuous training involves moderate activity training that are carried out steadily without rest. This could be, for example, distance jog. Heart rate can be used to monitor the intensity to get the desired training effect based upon the training zones for weight loss (60-70%).
Interval training involves repeated high intensity activities (85%+) with period of active recovery (55-70%). This would be repeated for a set number of times. This training technique can be adapted to suit any level of performer by using different percentages of maximum heart rate. As fitness improves, intensity can be increased at working at higher percentages.
Fartlek training is an unstructured training method which involves varies peace activity on carried terrain. This could be for example a cross country running.
Training methods for improving strength
There are three types of strength (maximal, endurance and explosive) and each one of them has specified training methods.
Weight training includes completion of number of repetitions and sets using equipment such as barbells, dumbbells, stacks, or your own body weight to complete exercise for specific body part.
Circuit training typically involves a number of exercises that work different body parts and it is beneficial for endurance strength. We would often complete exercise for one minute before having a short rest and moving onto the next exercise which works a different body parts. Typically, two or three circuits would be completed.
Plyometrics is aimed to improve explosive strength (power) and involve exercise for example leaping, jumping, bounding. It places a high amount of stress on muscles and muscle contracting from stretch position.
We should choose a resistance between 50-80% one rep max. To improve maximum strength we can select a high weight and complete a low number of reps. On the other side to improve endurance, we should select a low weight and complete a high number of reps. To improve power we select a moderate weight and complete a high number of reps at high speed. We should also ensure that the program is balanced across different muscle groups.
Training methods for improving flexibility
Stretching will help to improve flexibility and stretches can be incorporated into the end of a training programme. We can use static stretches, ballistic stretching, dynamic stretching or PNF stretching.
Static stretching is considered the safest method of increasing flexibility and involves taking a muscle to a point of stretch and holding it up to 30 seconds. To improve flexibility, these stretches can be completed at the end of training session when the muscles are warm.
Ballistic stretching involves taking a muscle to its end range of motion through bouncing movement. This method is considered unsafe due to the uncontrolled nature of the movements. It is also considered ineffective when improving flexibility as the muscle is at the end range of motion only for a split second.
Dynamic stretching is more controlled version of ballistic stretching. simply described as "stretching on the move". It is often used when warming up and the stretches would replicate the movements involved in the sport.
PNF stretching involves contracting a muscle while in a stretched position. When the contration and stretch are released the joint is able to move through a greater range of motion. This method require an assistant with PNF knowledge to help prevent injury.
Remember
Before you plan your training sessions to achieve either of the fitness goals, it is important to remember:
1) You need to start at appropriate level
2) Each training session must include activities that are suited for your training goals
3) Your activities must be appropriate to your fitness level
4) Apply Principles of Training : increase frequency, intensity, time or type of training over the weeks and only increase one factor at the time
5) you sessions must be frequent enough to prevent reversibility
6) You can include many physical activities such as cleaning the car, gardening, workout at a gym and walking.
7) Keep the sessions varied to prevent boredom and you can enjoy
Four week training programme
Four week training programme applies to SPORT principles:
* It is Specific to your goal and improve body composition
* It progresses over the 4 weeks with increased intensity and duration
* It provide Overload as body need to adapt to additional demands
* Training sessions are frequent enough to prevent reversibility
* The plan provides variety of different training to avoid Tedium
Nutrition program
A good nutritional program along our exercise plan will help to ensure that our nutritional needs are met and the training goals can be achieved. As exercise frequency, intensity and duration changes nutrition intake should also change to ensure the body receives the correct number of calories, fluids and other nutrients to remain healthy.
A healthy balanced diet can provide all required nutrients even when exercising frequently, intensively and for a long period of time. To achieve this, it may be necessary to increase the number of calories from carbohydrate intake to provide sufficient energy and from protein intake to built and repair muscle.
Dietary intake
Keeping a record of your dietary intake can help you identify if your intake is balanced and your nutritional needs are being met. During this, we can also plan changes, set nutritional goals, focus to make continue choices and identify progress or changes that need to be made.
1) We should eat plenty of starch food, especially wholegrain varieties such as rice, bread, pasta and potatoes.
2) We should also eat at leat five portions of variety of fruit and vegetables.
3) Moderate amounts of food high in protein should be consumed eg. fisher, nuts, pulses.
4) We should consume moderate amounts of milk and dairy
We should avoid saturated fat, sugar and salt
a good advise would be also to consume the right number of calories, eat a wide variety of foods, eat two portions of fish per week, drink plenty of water and always eat breakfast.
Evaluate your progress
Exercise programme evaluation
It is important to review your targets and training programme regularly to enable you to make necessary changes to your programme. This will also ensure progress. Keeping record on how you felt during activities from the beginning of the programme can help you to monitor the progress and review your targets.
Fitness testing prior to exercise programme can also give you tests results which can be used as a benchmark to monitor your progress against.
Any tests that are repeated following an activity should be completed where possible under the same circumstances. This will help ensure the reliability of tests results, make a good comparison and help determine the effectiveness of your efforts.
Ensure:
* You exercise regularly enough
* Work hard during exercising
* Spend enough time on your activity
* Keep record of your activities
* Keep record on how you felt during the activities
* Include a variety of activities
* Ensure it is interesting to you and motivating
* Ensure you monitor and see improvement
* Ensure you revisit whether the training goal is still appropriate
Once you have evaluated your training program you can begin to make informed decisions regarding the targets you have set, the activities you are completing and the foods you are consuming.
Think about what do you need to change to help ensure continuous progression? Think about whether your targets are still achievable and realistic. Perhaps you need to adjust your target to make it more achievable or more challenging? At times changes to duration, frequency or intensity need to be made.
We also need to ensure that we keep accurate records of the activities this will ensure we can remember activities and achievements.
Finally, we must be happy with the activities and check there are other activities to include into our training session.
Nutrition programme evaluation
When evaluating your nutritional programme, again, you should seek to determine the strengths of your nutritional intake and areas where it could be improved.
* Are your meals balanced across the macronutrients?
* Is your calorie intake correct to the activity performed?
* Are you eating three or more meals a day?
* Do you consume enough slow carbohydrates in your diet?
* Do you consume enough quality protein in your diet?
* Do you consume a minimum of two portions of oily fish per week?
* Do you consume minimum of five portions of veg and fruit per day?
* Do you always consume breakfast?
* Are the following foods kept to a minimum?
- Ready meals
- Processed meats
- Refined sugary foods: sweets, cakes, white bread
- Fried, burned, brown food
- Saturated and trans fats
- Caffeine
* Are your snacks healthy?
* Is the timing of your food suitable?
After evaluation of your nutrition programme review and ask yourself some basic questions:
* What changes could you make to your diet to achieve your goals?
* Consider any aspects of your diet where better food choices could be made?
* Could you plan better for the week?
* Could further knowledge give you better understanding of benefits of certain foods or perhaps researching more receipts would be beneficial?
* Are there any apps or other forms of technology you could use o=r make better use of?
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