Maturation from pre-adolescent through adolescence will vary from child to child. This variation in physical, emotional and psychosocial development offers constant challenges to the teacher, parent and coach. Of paramount importance during training is safety.

Safety during training and competition is enforced through good standards of care, attention and awareness. The presence of adult supervision is a necessity during training sessions in ensuring a safe training environment for the young player. This is especially important when formal fitness training is being conducted.


Before examining the physical fitness requirements for playing Rugby it is important to clarify the meaning of physical fitness. Physical fitness is a relative term describing the level of development of one or more of the components of fitness. It varies from sport to sport. For example, being fit for Rugby implies that the components of strength, power and speed are well developed. In contrast being fit for a marathon requires a highly developed level of aerobic fitness.

Physical fitness for the Rugby player should be viewed in terms of General, Special and Specific Fitness. General fitness refers to the development of the key physical components of:

1. Stamina or endurance
2. Strength
3. Speed
4. Suppleness (flexibility)
5. Skill (also termed ‘motor fitness’)

Another important general fitness component that should be considered for rugby is optimal body weight and body fat. There is strong evidence to show that Irish Rugby players tend to be fatter compared to their international counterparts. This is a component of fitness that needs to be addressed at the young player level.

All Rugby players will require a reasonable level of the 5 fitness components. The higher the level of play the greater the level of fitness required to meet the demands of the game. In addition it needs to be recognised that there are different fitness demands on the player depending on the position in which he plays.

Specific fitness is concerned with the demands of a certain position or activity. For example the specific position ’strength’ required for a prop is different to the strength required by an out-half. The prop will require a very high level of maximum isometric, concentric and eccentric strength, whereas the out-half will require a good level of these strength types but his primary emphasis will be on power development.

In order to plan the type of fitness training required it is crucial that the coach understands the concept of ‘Periodisation’. This is the process of planning and organising the year’s general, sepcial and specific fitness, recovery strategies and game content throughout the different periods of the year. However, before considering this very important planning process it is important to analyse the physical NEEDS of the young player and the DEMANDS of the Game. Such an analysis will provide the coach with the background information that is essential prior to filling in the training programme detail.

The development of a young player’s physical fitness should focus on general motor fitness rather than on specific rugby position fitness. The latter will improve as a direct result of improved motor fitness. Motor fitness consists of four key elements namely, locomotion, balance, manipulation and awareness skills.

Locomotion consists of walking, jogging, cruising, sprinting, turning at pace, side-stepping, evading, running with a forward drive, moving sideways, backwards…. the list goes on.

Balance consists of static and dynamic balance. During static activities this means being able to maintain balance while in different stances, while being opposed by a partner or while changing direction at pace. This is best illustrated in the ability of our top international players to change direction with precision and at pace, a key quality that distinguishes top class players from average players.

Manipulation refers to the player’s co-ordination skills. These include the cooperation of hand and foot movements at pace. These are best illustrated in the ability of a player to pick a ball while on the move and at the same time changing direction with precision and speed.

Awareness refers to the player’s ability to judge space and time and to put together the best possible choices to exploit these.
All these elements of motor fitness can be developed. The capacity to develop these elements is most sensitive during early childhood and into the teenage years. In addition, the young player does not possess the physical maturity (bone, muscle, fuel stores) nor motor fitness base to benefit from specific fitness training. With a wide base of motor fitness and some general component development the young player will bring an impressive range of fitness abilities and skill to the senior ranks. In contrast, the adult player who has neglected the development of a wide base of motor fitness during his progress through the teenage years will firstly show promise but will over the long term be disadvantaged and he will lack the foundation necessary to perform subtle skills with precision, speed and power at top level competition.

By complementing participation in a wide variety of physical activities with general fitness component development a balanced fitness programme will be achieved. As the young player grows and matures his need to develop general fitness components will increase.

The game of Rugby places demands on technical, tactical, physical and psychological factors. While this manual focuses mainly on the physical fitness development of the player throughout the teenage years, it does recognise the importance of attending to all of the above areas.

As previously stated the demands of the game will vary depending on the level of play and on the position occupied by the player. In general, Rugby can be described as: ” a multi-sprint, multi-activity sport”. It requires all players to have well-developed levels of all fitness components. While distance running training can play a part in a rugby player’s training it is not the only fitness component needing attention.

Rugby is not an endurance running sport. It is not one-dimensional. It is multi-dimensional. In physical fitness terms it is a sport that involves a vast array of movement and activity changes, it combines multiple sprints, grappling, wrestling and collisions, swerving and sidestepping, jumping, turning and falling in addition to the skilled activities of ball handling, kicking and passing, rucking and mauling — none of which are really developed while completing long distance running.

This however, is not to say that aerobic conditioning should not play a role in the Rugby player’s fitness training regime. Yes, it should be incorporated within the training programme but not given a primary position throughout the season. It should play a role in training during all phases - during Off-, Pre- and In-season. In particular it is important during the recovery period following an intense game or training session. During the recovery session the player can benefit from aerobic training at a low to medium intensity - completed for example in the swimming pool. During other occasions, when the player is recovering from a shoulder or hand injury, cycling or in some cases running may be appropriate for maintaining a base level of aerobic conditioning. Further, if general endurance fitness levels are considered poor then a combination of aerobic training methods such as cross training and interval training is recommended. There is good evidence, scientifically and anecdotally to support the use of these methods in improving general endurance while also improving anaerobic power. The important point from this discussion on the demands of the game is to re-establish a balance within the fitness preparation of the player.

Time-motion analysis of the game reveals that the game is indeed a multi-activity sport. Table 1 summarises the demands of the game for players under 19 years of age. Note that the duration of the game in this analysis is 70 minutes. It should also be noted that this table does not list all activities performed during a game. For example, falling, tackles made, tackles received, line out jumps, number of side-steps and number of changes in direction during one run are not accounted for in this analysis. Analysis of the game in this manner will greatly assist in the way players will be physically prepared to play in the 21st century.

Some points from the above analysis are worthy of mention. Total Distance and Frequency of Activity changes Even though the total distance completed during the game was between 4000 and 5750 metres, the total number of activity changes is, for all positions, greater than 540 per game. From the above analysis the demands of the game clearly call for a predominance of multiple training activities that last no longer than 8-10 seconds in duration.

The average distance sprinted by players from all positions ranges from 14-24 metres. This confirms the essential requirement of acceleration training for all players. Note the greater frequency of maximum effort sprint accelerations by the backs as compared to the props and locks. This emphasises the importance of acceleration and speed training for the backs. However, it does not imply that forwards should limit the time devoted to acceleration and speed training. The analysis also shows that forwards are engaged in a far greater number of intense static and dynamic strength activities compared to backs.

 As forwards are engaged in a large number of repetitive intense whole body static activities, including scrums, rucks and mauls a significant amount of training will have to be devoted to developing both general and specific strength. General strength training includes circuit and weight training. Specific training should include wrestling type activities including grappling and close contact pushing, pulling and resisting. Backs in contrast are not required to reproduce the same volume of intense static activities. However, they still require this type of training. The average time spent in intense static activity varies from 4.0 - 5.6 seconds. This justifies the inclusion of maximum efforts during strength training and short intense repetitive bouts during contact training. However, before the young player progresses to maximum effort strength training he should have several years (approximately 4 years) of progressive sub-maximal strength training completed.

Past and current training for rugby has emphasised continuous type endurance training. Clearly when time-motion studies are only viewed in terms of total distance completed an incomplete picture is painted of the demands of rugby. The information presented here portrays a more realistic analysis of the demands of Rugby and consequently points to the necessity for a more varied and balanced conditioning process. The coach also needs to have an understanding of the principles of training so as to marry the training content with the needs of the player and the demands of the game.


The principles of training guide the coach in his planning of all fitness training. While these principles are well-established they are also constantly evolving as more scientifically supported information becomes available. The focus of all the principles of training and the efforts of all coaches and players is to effect adaptation.

The human body has an enormous capacity to adapt to the demands made on it. For example, in terms of fitness development it is well established that frequent training sessions that include long slow distance running will improve an individual’s capability to run slowly for a long time. This is effectively an adaptation to the demands placed on the body. It becomes a better long distance running machine as a result of long distance running. However, adaptation is always at a cost. The cost being that all systems are trained to support this adaptation. Thus, the long distance athlete who develops a high endurance capacity will blunt speed, power and reaction abilities. The system, the human body, puts all its efforts into enhancing the system that is primarily stressed. Training for Rugby is a challenge because of the requirement to develop several fitness components. This can be done by using a periodised approach to training so that the key components required to play the game of Rugby are equally developed.

 Improvements in performance will only occur when the body is stressed at a level beyond its present capacity. For example, this means that in order to get stronger you must be prepared to gradually lift more weight. Lifting the same weight week in and week out will not make you stronger. However, this does not mean that each day you should be adding more weight to the bar, far from it. Any increase in load should be applied progressively over a period of time. Overload in training the young player should be in the form of more and varied exercises and movements especially for the 11-15 year old. As the player matures overload can be effected using greater intensity of exercise (making the exercise more difficult) or by gradually increasing the number of repetitions of an exercise or activity.

In training or developing any fitness component, the coach should start at and work from the present or current level of ability in his players. There are two key elements to constantly consider before each training session - overload and gradual progression. In order to over load appropriately the coach must be aware of the individual stage of development and the needs of the young player. He must then gradually increase the work that the player is capable of completing.

 This is a most undervalued principle of training. Combining work and recovery is crucial in order to achieve development. It is during the recovery period (away from training) that the player will adapt to the loads and demands of the training stimulus. For example, it is during sleep that the player’s muscles and tissues will repair and adapt. If rest and sleep are compromised then the gains that can be made from training will be reduced. In addition, training sessions that are excessively intense and too frequent will inhibit speed and power development. Adequate recovery from exercise and the avoidance of too much and too intense training are thus vital elements in the development of not only Rugby fitness but also in the development of energy and enthusiasm for the game.

 Rugby is a total body activity that places great demands on speed, strength, power and agility. The principle of specificity states that the effects of training are confined to those systems stressed during training. As a general guideline, training is most effective when carried out in a manner that simulates the player’s sport as closely as possible. However, it must also be recognised that many young players may not possess the general fitness required to develop specific game fitness. This is best illustrated by reference to the foundation of a house. It is only when the foundation has been laid that the house can be built. Likewise general fitness is similar to the foundation required to support a structure that will have to withstand the assaults of the environment. Thus it is important to start by developing the young player’s general fitness and then to progress to specific fitness. This can occur through a properly designed periodised training porgramme where the player develops the general components during the early pre-season and then progresses to more game specific training as the pre-season progresses.

 After a period of training the body adapts to the demands made on it. If training continues without variation then the body will cease to adapt and will in fact become stale. This is a common occurrence in sport training. When variation is non-existent then overtraining can take place. The player who becomes ’stale’ loses his appetite for not only training but also the game. In practical terms, it is important therefore that throughout the year variation in fitness and squad training occurs. For example in strength training, the type of exercises, the number of reps and sets, the amount of rest between sets and the speed of movement will all be manipulated in order to apply overload and variation to continue the process of adaptation.

 This principle of training implies that individuals react to training and adapt to it differently. In addition while all players may complete a similar training session those players who demonstrate high speed and power capabilities will require greater rest and recovery in their training compared to those players who are less endowed with natural speed qualities. Further, some players will improve their endurance fitness easier than others. Frequently, players who are naturally explosive will find it difficult to adapt to endurance type training. Their adaptation will not be as evident as the adaptation made by the more ‘endurance’ type player.

 Adaptations can be lost if the player fails to maintain the training stimulus. In other words, the effects or adaptations associated with training are not permanent and when physical training ceases fitness drops steadily towards the pre-training level. The regression or detraining effect is usually less rapid than the initial increase in fitness. The good news is that a given level of fitness can often be retained with a reduced level of training than was required for its development. This has obvious implications for players during the off-season and especially for players who incur a serious injury during the season.

 When strength and endurance training are carried out simultaneously it seems that the increases in strength are less than the increases that would have occurred if the strength training had been carried out on its own. This negative interaction between different forms of training is known as interference. It is of considerable importance to the Rugby coach because Rugby requires the development of several components of fitness. The principle of interference recommends that development and maintenance emphasis is given to the different fitness components. For example, during the pre-season strength, power and speed will be developed as they are the primary fitness components required to play the game. They should receive primary attention in the training programme. Endurance can be maintained while the explosive components are being developed. If endurance, however, is the component deserving of development then the explosive components should be maintained while endurance training is emphasised.

The coach needs to be aware of the principles of training. These are the principles that will guide the coach in planning the players’ training and playing year. This section gave a brief outline of the key principles of training as they apply to Rugby , however, it is intended to outline these in greater detail in materials and workshops over the coming months.

The young player’s year of involvement in the game should be planned using a periodisation model. This is a method of dividing the year into periods which emphasise the development or maintenance of different components of fitness in a gradual and progressive manner. The Coach should be familiar with the concept of periodisation. Its purpose is to organise the various components of fitness into a progressive process of development. Therefore, the principles of training have to be considered at all stages in this process. Equally, the needs of the player will influence the process, as will the demands of the game.

A model of a periodised year for a senior schools or u/18 youth player is presented in table 2.

The model incorporates an Off-season, Pre-season and In-season. Other crucial elements to plan for include Rest and Recovery following a period of systematic training. Ideally, a period of recovery should occur after 5 weeks of training. This is referred to as an ‘unloading’ week, where a player will not complete formal training, other than squad practice, a team game and recovery training. Note that the major training difference between a school’s senior player and a youths’ section player is the number of contacts per week with organised training and Rugby practice. The youths’ player tends to have fewer sessions per week. This has implications for the volume of training that he can complete. Therefore, his progress in terms of overload will be slower. This and other key differences need to be taken into account when planning the training content for both player groups.

The Off-season or extended rest and recovery period may vary in duration depending on the demands made on the young player during the previous year. While many players will participate in organised sport such as athletics during the summer term at school it is important that following this period that a complete break from formal training is taken. During this break period the young player will be encouraged to remain active. This period may extend from 4-8 weeks in duration.

The Pre-season or development period is the period during which the player will make significant fitness gains if the content is well planned and organised. The young player will commence formal fitness training during this period. The content of fitness training will be dependent on the level of maturation of the young player and on his previous fitness training experience. For example, a junior player (12-15 year old) may take part in a variety of team games and in swimming, SAQ, body weight circuit training. The commencement of the pre-season for the 12-15 year old may be 4 weeks before the start of the in-season. The older player (16-18) may take part in a more formal strength and speed training in addition to recovery, SAQ and core training. His pre-season may be longer in duration and a 6 week period is typical.

There is a crucial difference between the approach of the young player and that of the adult player during the pre-season. The pre-season is the only period when the adult player can develop his fitness. He will then concentrate on maintaining this development during the in-season. However, the young player can continue to develop fitness throughout the pre and in-season. His development will be as a consequence of two elements. His physical maturation will lead to development as will his progression in and experience of fitness methods and playing the Game.

The In-season or playing period is a prolonged period. It frequently covers at least 6 months. While there may be little opportunity for the senior adult player to develop significant general or specific fitness during the in-season the young player may develop his fitness throughout this period mainly as a consequence of maturation and exposure to exercise. To help ensure development it is important therefore to plan a period of recovery at regular intervals during the In-season. Following a period of 5 weeks of training and playing the coach should seek to have the player recover by completing a different form of exercise in place of any formal fitness training.

Swimming is an ideal option as it unloads the stresses and strains form the active joints. Where a swimming pool is not available alternative exercise such as cycling is suitable. The important point is to have variety and fun built into the programme.

Examples of a typical week during each of the phases (Off, Pre and In) are outlined in Table 3 below. These serve to illustrate the variation and progression from one period to another throughout the year.

Table 3a. Example of a typical week of activity during a periodised training and playing year for a 12-15 year old.

It’s a whole lot of serious training to play well and play safely.

yours in sports & fitness,
Albert
berdytan@singnet.com.sg
+65 91110270

Here are some easy to follow drills that requires minimum props and equipments to execute.

Option A – Speed & Power

1)       5 X 30m striding pace (70% max with 30sec interval)
2)       5 X 50m sprinting pace (100% max with 3min interval)
3)       5 X 10m(stride)-30m(sprint)-10m(stride) (3min interval)

Stride (10m)          Sprint (30m)                 Stride (10m)

———–à———————————-à———-

4)       5 X 10m(sprint)-30m(stride)-30m(sprint) (3min interval)

Sprint (10m)             Stride (30m)                                   Sprint(30m)

———-à———————————–à——————————————

Option B – Speed & Endurance

1)       5 X 50m striding pace (70% max with 30sec interval)
2)       5 X 400m striding pace (80% max with 5min interval)
3)       10 X 50m sprinting pace (100% max with 5min interval)

Option C – Endurance and Stamina

1)       1 X 1.6km jog (50% max)
2)       5 X 50m striding pace (70% max with 30sec interval)
3)       1 X 1.6km jog (50% max)
4)       5 X 50m striding pace (70% max with 30sec interval)
5)       1 X 1.6km jog (50% max)

Option D - Fartlek Training 

1)  Warm up with a steady jog for 10 minutes 
2)  Run hard, for 75 seconds
3)  Jog for 150 seconds 
4)  Run hard for 60 seconds 
5)  Jog for 120 seconds
6)  Repeat point (2), (3), (4) & (5) for 4 times
7)  Cool down at a steady pace for 10 minutes

Remember to warm-up and cool-down adquately before and after each session.

Have fun!

yours in sports & fitness,
Albert.

berdytan@singnet.com.sg

+65 91110270

Most of us would know what emotional eating is and you probably also realize that emotions can be the main cause of overeating. We all experience it once in a while, knowing or unknowingly.

Alternatively the better way is to use exercise as an outlet for our energy and focus that provides remedies to many of the emotions that trigger eating. You can decide which exercises you do, where you exercise and for how long, and the list goes on. Work out in the living room, or at the park or in the gym. Break a quick sweat in 15 minutes, or walk for an hour. Unlike some areas in your life, this choice is yours.

What does food provide when you’re emotional? For most, it’s comfort. Why not turn to a friend or family member instead for that comfort. Exercising in a group when stress and emotional gives you that much needed interaction with others plus benefiting from the exercise.

So remember. The next time you are feeling emotional, don’t just open the fridge and find your favorite junk foods to console you. Think about some exercises that you find comforting instead.  “Comfort exercises” are your favorites, the ones you always enjoy. They should be activities you look at as FUN, not as work and the great thing is that you can have a different comfort exercises and activities as well, it can be yoga, pilates, dancing, running playing a sport or simply just working out at the gym. Discover what exercises you truly enjoy and replace it with the unhealthy overeating habit.

Join me in one of my wide variety of fun classes or simply start or customize a private class with your buddies and family members today.

Email me at berdytan@singnet.com.sg or call me at +65 91110270 to find out more.

Yours in sports & fitness,

Albert Tan.

Now that we’ve covered the before workout aspects, lets look forward to what we can do after the workout for better results.

When your workout’s over, generally there are 3 main things we’ll need to do:

1) Stretch

2) Eat

3) Rest

The stretch, after a hard workout our body is all tense from the numerous muscular contractions that happened during the workout. Without a proper stretching regime, our body will stiffen up and losses it’s flexibility over time. So remember to stretch from head to toe all the major muscle groups in the body especially on areas that were working hard during the workout.

The best cool-down stretching regime I love would be the buddy stretch at the end of a hard workout. Those of you who have done personal training sessions with me would have experienced it before. It’s one of the best ways to release tension in the body and help maintain and improve general overall flexibility.

The thought of what to eat sets in even before the end of a workout for some of us but hold your rational and don’t end up eating all that junk thinking that your workout was enough to cover the sin. Our body need good quality, easily digestible and nutritious food especially after a workout. Go for a balance potion of fruits, meat, nuts, grains and vegetables cooked healthily.

As for rest, make sure you have at least 6 hours of undisturbed sleep and you should be fine. Keep these simple guidelines in mind and you’ll go a long way with your fitness training reducing the risk of injuries and burn-out.

With that, I hope you’ll be looking forward to your next workout. If you have no clue or want to know more about what you should do. Call me at +65 91110270 or email me with your questions to berdyatn@singnet.com.sg.

Wishing you a great fulfilling day ahead!

Yours in sports & fitness,
Albert!

Your workout shouldn’t start only when you walk into the gym. It actually begins several hours before. In this article we look at some key points to take note prior to a cardio session and prior to a strength workout. One of the main focus is on balancing the energy you take in from your food with the energy you put out from your workout. You will have to plan ahead if you are aiming for some impressive results.

Have a smashing day ahead!

Yours in sports & fitness,
Albert Tan.

The American College of Sports Medicine (ACSM) defines aerobic exercise as “any activity that uses large muscle groups, can be maintained continuously, and is rhythmic in nature.” It is also defined as exercise that increases the need for oxygen.

Other commonly used names for aerobics exercises are:

Cardiovascular exercise, cardio, cardio respiratory

Examples of common aerobic exercises includes:

Walking, jogging, running, dancing, skiing, rollerblading, bicycling, swimming, aerobics classes (both land and water), rowing, stair climbing, etc.

Benefits of Aerobic exercises:
Aerobic exercises use continuous, rhythmic activity to strengthen your heart and lungs (which make up the cardiovascular system). When you exercise, the muscles demand more oxygen-rich blood and give off more carbon dioxide and other waste. This makes your heart beat faster to keep up.

• Reduced body fat and improved weight control
  
• Lower resting systolic and diastolic blood pressure
  
• Increased HDL cholesterol (the good cholesterol)
  
• Decreased total cholesterol
  
• Improved glucose tolerance and reduced insulin resistance
  
• Decreased clinical symptoms of anxiety, tension and depression
  
• Increases maximal oxygen consumption (VO 2max)
  

The more oxygen you are able to consume, the more you are able to exercise at higher intensities.

• Improvement in heart and lung function
  
• Increased blood supply to muscles and ability of them to use oxygen
  
• Lower heart rate and blood pressure (including resting heart rate)
  
• Increased threshold for muscle fatigue (lactic acid accumulation)
  

Frequency:

Aim for a minimum of 3 days per week with no more than 2 days between sessions. Gradually work your way up to 5 or 6 days per week. Frequency is especially important when it comes to weight loss. The more you exercise, the more calories you will burn. Do not forget the importance of rest and recovery- give yourself at least 1 to 2 days off each week.

Intensity:

The recommended range is 60-85% of your maximum heart rate. This range is called the target heart rate (THR) zone. You can use your THR, the “Talk Test” or Perceived Exertion to make sure you’re working out in a good range (not too easy, not too hard). If you can comfortably answer a question during exercise, while still feeling like you’re exerting yourself, you’re in a good calorie-burning range. This range is ideal for the general health benefits that come with exercise, and for weight loss. See below for an explanation of how to monitor your intensity.

The recommended time for most people ranges from a minimum of 20 minutes (for simple general health benefits), up to about 60 minutes. Exercise duration should be built up slowly over time. The further you go over 20 minutes, the more calories you are burning, and the more weight you will lose. This 20 minutes does not include a warm up and cool down, which should be included in every exercise session. For example, you might warm up for about 5 minutes, do 20 minutes in your target zone, and cool down for another 5 minutes. Of course, you might not start an exercise program with a lot of endurance, but you’ll slowly build up. Aim for reaching this time 3-5 days a week.

Type:
Any activity can count as cardio/aerobic exercise as long as it meets the 3 requirements of frequency, intensity and time, you can sustain your target heart rate for at least 20-60 minutes, and do the activity several times a week.

Tips To Get The Most Out Of Your Workout

• Choose an activity you enjoy. You are more likely to stick with it.
  
• Warm up for at least 5-10 minutes before starting your activity.
  
• Start slow and listen to your body. Go at a pace that feels good to you.
  
• Cool down at least 5-10 minutes at the end of your activity.
  
• Vary your exercise program to avoid boredom and plateaus.*
  

Hitting plateaus is normal, especially if you have been doing the same routine for awhile. You should change your exercise routine at least every 6-8 weeks (if not all the time). Changing your routine is crucial to keeping your body/muscles surprised and constantly adapting. They’ll have to work harder, you’ll be challenged, and you’ll burn more calories and build more lean muscle in the process.

1. Change the type of exercise you usually do (for example, start running instead of swimming or divide your time between the two activities).
2. Change the duration of your exercise. Try to increase your minutes or occasionally have a shorter (but more intense) workout.
3. Change the intensity of your workouts. This is something you can adjust on a daily basis. This includes working at an incline or harder level, sprint work, distance work, maintaining intensity, or interval work (shifting between fast and easy/recovery intervals).
4. Change all three (or a combination of two) of the first examples for added variety.

Cautions

• Check with your doctor first if you have a chronic condition, is overweight, a smoker, or if you are middle aged or older and have never exercised.
  
• Instead of trying to exercise through an injury, give it time to heal.
  
• Reduce exercise intensity in response to very hot or humid environments or to altitudes above 5,000 ft.
  
• Especially when it’s hot or cold outside, drink water before, during and after exercise to stay hydrated.
  
• Avoid strenuous aerobic exercise during viral infections such as the flu or upper-respiratory tract infections.
  
• Avoid continuing exercise if you experience chest discomfort, lightheadedness or dizziness.
  

There are various types of training methods, depending on personal preference. Use each of the methods periodically to add variety to your workouts.

• Continuous Training: This is the most common method of sustained aerobic exercise for fitness improvement. There are two types:

• • Intermediate Slow Distance-generally 20 to 60 minutes of exercise designed to improve cardio respiratory fitness and reduce body fat.
    
  • Long Slow Distance- 60 or more minutes of continuous aerobic exercise, typically used to train for sports such as long-distance running.
    

• Interval Training: Repeated intervals of exercise (such as jogging or running) interspersed with intervals of relatively light exercise (such as walking). The idea is to add intensity in short bouts that you could not sustain throughout the entire session. This type of training provides a means of performing large amounts of high-intensity exercise in a short period of time. (If you consistently keep a moderate intensity during your cardiovascular conditioning, your body adapts over time, and you’ll find yourself on a plateau.) When designing this type of workout consider:

• 1. Length of the work interval
     
  2. Intensity of the workout
     
  3. Duration of the rest interval
     

These elements will vary depending on your current level of fitness. Through regular training, you can work up to longer work intervals with shorter rest intervals in between.

• Circuit Training: Takes the participant through a series of exercise stations (which could also include strength training), with relatively brief rest intervals between each station. The purpose is to keep the heart rate elevated near the aerobic level without dropping off. The benefit of circuit training is that it is a complete workout- both cardio and strength, which saves time. The number of stations may range from 4 to 10.

Here is an example of a beginner circuit training workout
Warm-up / Stretch
Circuit 1x (10-12 repetitions)
1. Squats with Swiss ball
2. Elbow to knee crunch
3. Reverse flies w/ Swiss ball
4. Hamstring flexion w/ Swiss ball
5. Lower back lift w/ Swiss ball
6. Push-ups w/ Swiss ball
Cool down / Stretch

• Aerobic cross training: An individualized combination of all aerobic-training methods, characterized by a variety of intensities and modes.

An example of this type of workout would be: In a 40 minute workout, warm up by jogging for 10 minutes, swim for 20 minutes, then cool down by jogging for another 10 minutes. Combining these kinds of activities into one workout at steady or various intensities is a great method of fighting boredom and plateaus.
Remember, there are many different aspects to the overall fitness of our body. So don’t just keep to one kind of training. Having variety and constantly assessing your fitness program will help you improve your fitness level a lot faster.

When in doubt, you can look for me. Email me at berdytan@singnet.com.sg or call me at +65 91110270.

Yours in sports & fitness,

Albert

Now that you’ve made up your mind to incorporate regular exercise into your healthy lifestyle, and take advantage of its numerous benefits. Lets ensure that your effort don’t go to waste and that this great positive lifestyle change is sustainable for the rest of your life.

Asking yourself the following questions can help rule out any underlying health concerns that could worsen with exercise. Answer yes or no to the following questions.

1. Has your doctor ever said that you have a heart condition and that you should only do physical activity recommended by a doctor?
   
2. Do you feel pain in your chest when you do physical activity?
   
3. In the past month, have you had chest pain when you were not doing physical activity?
   
4. Do you lose your balance because of dizziness or do you ever lose consciousness?
   
5. Do you have a bone or joint problem (for example, back, knee, or hip) that could be made worse by a change in your physical activity?
   
6. Is your doctor currently prescribing drugs (for example, water pills) for your blood pressure or heart condition?
   
7. Do you know of any other reason why you should not do physical activity?
   

If you answer YES to any of the questions on the above list, you must check in with your doctor and get cleared for exercise before you start.

The Right Gear

Many injuries and setbacks occur because people don’t take the time to get themselves well-equipped for their exercise. So make sure you:

• Wear shoes that fit well and are capable of providing the right kind of support for your activity and body type. If you’re a runner or walker, get your feet and gait analyzed, and get the right type of shoe for you.
  
• Wear appropriate exercise clothing. Fabrics that absorb sweat and remove it from your skin are best; loose-fitting, light weight cotton is also fine. Women should wear supportive sports bras. You should not ever wear rubber or plastic suits or belts—these prevent your body from dissipating heat properly and can lead to serious health risks from overheating and dehydration.
  
• Use protective gear: helmets for biking or high-contact sports; knee and elbow pads for skating; reflective clothing and/or lights for evening exercise; sunglasses, sunscreen, and hats for outdoor exercise.
  
• Avoid things like ankle and wrist weights till your body is more conditioned. They can alter your normal movement patterns and increase the risk of injury. If you must add weight to your workout, a weighted vest helps distribute weight more evenly and allows you to move more freely and normally than weights attached to your extremities.
  

Listen to your body

A certain amount of discomfort during exercise is normal and inevitable—after all, you are challenging your body to do more than it is accustomed to. And you can expect to have some sore muscles after a vigorous workout; often the soreness doesn’t show up until a day or two later, especially with strength training.

But pain and other symptoms that occur during exercise can be warning signs that something is wrong. You should stop exercising right away if you:

• Have pain or pressure in the left or middle part of your chest, or in the left side of your neck, left shoulder or left arm
  
• Feel dizzy or sick
  
• Break out in a cold sweat
  
• Have muscle cramps
  
• Feel sharp pain in your joints, feet, ankles, or bones
  
• Notice that your heart starts racing or beating irregularly
  

If you start to experience these problems during high intensity aerobic exercise, it is best to immediately slow down. Allow your heart rate to drop gradually before stopping completely, since an abrupt stop can cause problems with blood circulation and fainting. However, in cases of severe and sudden pain, stop immediately, seek help, and follow up with your doctor.

If you do some of your exercise in the gym, whether on your own or in group classes, there are some simple precautions you can take to keep yourself safe:

• Ask the gym staff about the emergency action plan (every gym should have one and the employees should know its details) and equipment they have on hand, such as a basic first aid kid and an AED (Automated external defibrillator).
  
• Tell your personal trainer about your limitations or medical conditions.
  
• If you don’t understand the instructions given, or the proper way to do an exercise or use a piece of equipment, always ask your personal trainer. Improper technique or body position is a major cause of injury.
  

A big part of exercise safety is prevention. Just as your car will run better when you service it regularly, your body will protect itself from injury when you give it the food, water, rest, and attention it needs to operate at its best.

Till we meet again, have fun working out!

Yours in sports & fitness,
Albert

berdytan@singnet.com.sg

+65 91110270

This piece of exercise equipment is one of my personal favorite.. Ellipticals are a unique hybrid of a treadmill, stepper, bike and cross-country skier, that move your legs in an elongated oval pattern (hence the name elliptical). This low-impact machine is also easy on the knees, simple to use, and can burns big calories if used properly.

Here’s how you can get started:

• Step onto the elliptical trainer, facing the console. You may have to start pushing the pedals to turn on the monitor.
  
• Most will have a digital monitor. Follow the instructions given to either setup a pre-designed program, or start your own program (quick start button) . Notice where the controls for incline are located, as well as other important buttons for starting, stopping, and pausing for use during emergency.
  
• Push the pedals in a forward motion (they can also go backwards). It’s easier to balance when moving forward, and backward pedaling can be hard on your knees.
  
• Some machines have moving handlebars, and others have fixed handlebars. Using the handlebars will give you a upper-body workout, but it will also take some of the emphasis away from your legs and butt. If using fixed handlebars, continue to stand up straight and avoid leaning your weight onto the handlebars or console.
  
• Increase or decrease your resistance at any point, and feel free to switch between forward and backward pedaling (if your balance allows) throughout your workout.
  

Using the elliptical for endurance training.
Follow this simple program guide to improve your overall endurance with the elliptical.
The workout time will vary depending on the level you choose, but keep in mind that this is a general program and may need to be adjusted depending on your fitness level.

*This program assumes the levels on your machine go from 1-20. If this is not the case, adjust based on comfort level.

berdytan@singnet.com.sg

+65 91110270