Top articles:
Food rotation - Follow this principle and start losing weight now.
Aerobic training - Get fit and feel great!
EFT - How could tapping stop this ladies 6 year neck pain & IBS
Signed up for the newsletter yet? Confirm your subscription and receive a bonus information guide on a choice of four topics.
one2one nutrition news
The first article today details rotating your foods. As creatures of habit we all like to eat the same or similar meals day in day out. This is not so bad if you are sure you are eating the right meals for your body but most people are not.
Even when you are eating the right foods it is important to try to rotate what you are eating so in any one week you can go two days without consuming any one specific food or food group.
Read the first article today to follow this principle using the system I have set out and watch your body transform over the weeks to come.
The second article follows on from learning to run last week. This is about other forms of aerobic exercise and what to do once you have established the ability to run.
The final article is a link through to the EFT website. Most people do not believe the mind nor emotions are connected to your physical body. This is a little ironic as most people understand the placebo effect which is the other side of the same coin.
The article details the effect of EFT on a six years neck pain and also on IBS. When EFT works on physical symptoms it is something that transforms your view point on how the body works. I would encourage you to try this for yourself and see how it affects you.
If you would like further support in achieving your health and fitness goals then consider some personal training in London (Clapham) or metabolic typing on line.
Hope you are well
Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
On line metabolic typing, fitness training and emotional freedom technique (EFT)
London personal trainer
Rugby fitness training information and coaching
Showing posts with label aerobic training. Show all posts
Showing posts with label aerobic training. Show all posts
Thursday, 29 May 2008
Tuesday, 19 February 2008
Fitness for rugby Part 1 - Aerobic training
Fitness for Rugby - Part 1 - Aerobic training
Rugby fitness training - Aerobic endurance
The purpose of aerobic endurance training is to increase your aerobic fitness to improve your on field performance. Aerobic fitness is made up from two main components.
Aerobic Power.
Aerobic power is the ability to produce the maximum amount of energy using oxygen from the air. It is critical for effective performance as it supplies the majority of energy production at certain points of a game and is crucial in the recovery processes from anaerobic periods of play.
Lactate tolerance.
Lactic acid is the by-product of the chemical reactions performed during intense exercise. the build up of lactic acid interferes and impairs the muscles ability to contract. Lactate tolerance is the ability to continue exercising despite the prescience of lactic acid in the muscles. Lactic acid interference is the the main fatiguing factor for most team sports.
Training techniques.
For a rugby player it is prudent to focus your aerobic training exclusively to jogging unless injury prevents this. The focus of the training is to develop the aerobic power and lactate tolerance of the muscles.
The purpose of aerobic endurance training is to increase the athletes aerobic power and his lactate tolerance. This increases the amount of energy produced by the aerobic slow system and adapts the body so that it can continue to exercise despite the presence of lactic acid.
The aerobic training employs four main methods to target your fitness. These are:
Steady Pace
The most common way you would perform aerobic training. The aim of the technique is to maintain the same speed for the entire duration of the run. Most people do this then dramatically increase the speed at the end of the run. It is an effective method for developing basic levels of aerobic power but in general the least effective and most people do this incorrectly.
Interval training
Interval training refers to performing fast jogging for a set period of time followed by a period of lower intensity then a return to the fast jogging. This process is repeated as required. The lower intensity intervals can be either jogging at a slower speed (recovery) or stopping the exercise (rest).
It is a powerful method for developing aerobic power and enhancing lactate tolerance.
Special Endurance
These routines are designed specifically to mimic the demands encountered in your actual matches on a saturday. It uses a combination of movement speeds and movement types arranged in an order that reflects the exercise work-relief ratio encountered in a game.
The training has the athlete either standing still, gentle jogging, cruising (sprinting but not at full speed) and full out sprints. In addition to this the athlete performs lateral running and high intensity static exercise to mimic engaging in the rucks and mauls. A powerful method to develop the specific demands of a game.
Combining the techniques
When and how to combine these different techniques depends upon the laws of periodization. Aerobic training is just one of the different training areas any serious rugby player should focus upon.
The mains areas to focus upon are agility, sprint training, plyometrics, resistance training, aerobic fitness, core and flexibility. The combination of these based upon your specific needs will produce dramatic results.
To optimize the benefits from training any conditioning routine must be backed up by nutrition. The most effective sports nutrition system in the world is metabolic typing. It is used by many professional teams.
It is based on discovering your unique nutritional needs. The final aspect of performance is ensuring the mind is tuned for success. This can be done by using Emotional freedom technique (EFT). A powerful psychological method.
Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
London personal trainer
Rugby fitness training.com
Rugby fitness training - Aerobic endurance
The purpose of aerobic endurance training is to increase your aerobic fitness to improve your on field performance. Aerobic fitness is made up from two main components.
Aerobic Power.
Aerobic power is the ability to produce the maximum amount of energy using oxygen from the air. It is critical for effective performance as it supplies the majority of energy production at certain points of a game and is crucial in the recovery processes from anaerobic periods of play.
Lactate tolerance.
Lactic acid is the by-product of the chemical reactions performed during intense exercise. the build up of lactic acid interferes and impairs the muscles ability to contract. Lactate tolerance is the ability to continue exercising despite the prescience of lactic acid in the muscles. Lactic acid interference is the the main fatiguing factor for most team sports.
Training techniques.
For a rugby player it is prudent to focus your aerobic training exclusively to jogging unless injury prevents this. The focus of the training is to develop the aerobic power and lactate tolerance of the muscles.
The purpose of aerobic endurance training is to increase the athletes aerobic power and his lactate tolerance. This increases the amount of energy produced by the aerobic slow system and adapts the body so that it can continue to exercise despite the presence of lactic acid.
The aerobic training employs four main methods to target your fitness. These are:
Steady Pace
The most common way you would perform aerobic training. The aim of the technique is to maintain the same speed for the entire duration of the run. Most people do this then dramatically increase the speed at the end of the run. It is an effective method for developing basic levels of aerobic power but in general the least effective and most people do this incorrectly.
Interval training
Interval training refers to performing fast jogging for a set period of time followed by a period of lower intensity then a return to the fast jogging. This process is repeated as required. The lower intensity intervals can be either jogging at a slower speed (recovery) or stopping the exercise (rest).
It is a powerful method for developing aerobic power and enhancing lactate tolerance.
Special Endurance
These routines are designed specifically to mimic the demands encountered in your actual matches on a saturday. It uses a combination of movement speeds and movement types arranged in an order that reflects the exercise work-relief ratio encountered in a game.
The training has the athlete either standing still, gentle jogging, cruising (sprinting but not at full speed) and full out sprints. In addition to this the athlete performs lateral running and high intensity static exercise to mimic engaging in the rucks and mauls. A powerful method to develop the specific demands of a game.
Combining the techniques
When and how to combine these different techniques depends upon the laws of periodization. Aerobic training is just one of the different training areas any serious rugby player should focus upon.
The mains areas to focus upon are agility, sprint training, plyometrics, resistance training, aerobic fitness, core and flexibility. The combination of these based upon your specific needs will produce dramatic results.
To optimize the benefits from training any conditioning routine must be backed up by nutrition. The most effective sports nutrition system in the world is metabolic typing. It is used by many professional teams.
It is based on discovering your unique nutritional needs. The final aspect of performance is ensuring the mind is tuned for success. This can be done by using Emotional freedom technique (EFT). A powerful psychological method.
Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
London personal trainer
Rugby fitness training.com
Sunday, 17 February 2008
One2one nutrition newsletter Feb 14th
Top artices:
Watch my pod cast explaining the science of metabolic typing.
Aerobic training - So many benefits and so easy to do.
30 tips to lead a happy life.
Signed up for the newsletter yet? Confirm your subscription and receive a bonus information guide on a choice of four topics.
One2one nutrition news
The first link today is to a video of me discussing metabolic typing which I recorded for a Pod 3 TV recently. The full 30 minute pod cast will be available to download for free in a few weeks time. You can watch a 5 minute video high light of this on my website by clicking the first link. It is also available on You tube.
The second article follows on from the learning to run article last week. Running is of course a form of aerobic training. However it is not the only method and the article today discusses this point and shows how easy it is to do and why it is so beneficial. Aerobic training is done in all my personal training sessions here in London.
Do not be mistaken, there is absolutely no one who should not be doing aerobic training in some
form to some extent. The benefits are just too great to miss out on. It is more effective than drugs on a host of health issues and is great fun. Stop the excuses if you are not doing any at the moment and use this article to inspire you onto a short easy routine.
The final article is a favourite of mine which I have run in the newsletter before. Ultimately everyone's goal is to be happy. These effective tips allow you to analyze your own life to see how you could be happier. It is thought provoking stuff.
This week I took my first visit to Sweden in my role as coach of the Swedish national rugby team. A 4 hour visit to the country hardly allowed me to get a feel for the place but it was productive. More importantly it allowed another country to be ticked on my face book travel map. I am up to 30 countries visited now.
If you would like further support in achieving your health goals then consider my personal training in London (Clapham) or metabolic typing on line.
Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
On line metabolic typing, fitness training and emotional freedom technique (EFT)
London personal trainer - Personal training London
Rugby fitness training information and coaching
Watch my pod cast explaining the science of metabolic typing.
Aerobic training - So many benefits and so easy to do.
30 tips to lead a happy life.
Signed up for the newsletter yet? Confirm your subscription and receive a bonus information guide on a choice of four topics.
One2one nutrition news
The first link today is to a video of me discussing metabolic typing which I recorded for a Pod 3 TV recently. The full 30 minute pod cast will be available to download for free in a few weeks time. You can watch a 5 minute video high light of this on my website by clicking the first link. It is also available on You tube.
The second article follows on from the learning to run article last week. Running is of course a form of aerobic training. However it is not the only method and the article today discusses this point and shows how easy it is to do and why it is so beneficial. Aerobic training is done in all my personal training sessions here in London.
Do not be mistaken, there is absolutely no one who should not be doing aerobic training in some
form to some extent. The benefits are just too great to miss out on. It is more effective than drugs on a host of health issues and is great fun. Stop the excuses if you are not doing any at the moment and use this article to inspire you onto a short easy routine.
The final article is a favourite of mine which I have run in the newsletter before. Ultimately everyone's goal is to be happy. These effective tips allow you to analyze your own life to see how you could be happier. It is thought provoking stuff.
This week I took my first visit to Sweden in my role as coach of the Swedish national rugby team. A 4 hour visit to the country hardly allowed me to get a feel for the place but it was productive. More importantly it allowed another country to be ticked on my face book travel map. I am up to 30 countries visited now.
If you would like further support in achieving your health goals then consider my personal training in London (Clapham) or metabolic typing on line.
Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
On line metabolic typing, fitness training and emotional freedom technique (EFT)
London personal trainer - Personal training London
Rugby fitness training information and coaching
Friday, 8 February 2008
Four key areas of exercise
The four key areas of exercise
If you already follow an exercise routine or you are about to embark upon a new one; to ensure it’s success you must include the four key elements that come under the term ‘exercise’. Each of which play a vital and essential role on your health.
Cardiovascular (aerobic) training.
This refers to repetitive movements performed over an extended period of time, such as running, walking, rowing, cycling. Such exercises cause an increase in heart and lung activity.
The result is improvement in the whole cardiovascular system which expresses itself as an increase in our fitness, energy levels and the overall health of the body. The key element of aerobic exercise is ensuring your are getting at least slightly out of breath and varying the training programme to ensure you continue getting fitter. Performing aerobic exercise uses up calories and can positively aid fat loss, if done as part of a complete exercise and lifestyle programme.
It can be described as performing a movement between 1 – 20 repetitions, so that fatigue is induced. These exercises can use body weight e.g. press-ups, squats, dumbbells and weights machines. The benefit of such training is improved muscle tone in women, increased muscle size in men and positive effects on bone density. An unpublicized benefit is its long term effect on increasing your metabolic rate (the number of calories burnt per day). This corresponds to the amount of muscle tone you have. Through effective resistance training we can also improve our functionality allowing us to stay active whatever age we are.
Flexibility training.
This refers to the different types of stretching and is a key element in both preventing and rehabilitation after injury. It also plays an important role in creating good health by removing toxins from the body. When you are flexible you are much more likely to want to be active. Staying injury free not only makes you more functional, but also allows you to be more productive when exercising. Flexibility comprises static stretching, the traditional holding movements as seen in yoga, when cooling down etc and active flexibility, which is controlled movements to loosen up the body and increase muscle length.
This is the strengthening of the muscles that support the spine. A type of resistance training, it is classified on it’s own due to its importance to your overall health. A strong core is the basis of strength within the body. It allows optimal movement patterns to be used which prevents injury and promotes well-being. It is essential to ensure that the core muscles are both working correctly and then ensuring they are strong.
To optimize your health you need to be doing all of these exercise types every week. It does not require vast amounts of time, nor much in the way of equipment. Ask yourself how your exercise routine is set out at the moment. If you are just beginning on a routine, maybe start with one training type at a time and introduce the others as soon as possible.
If you would like to discover more about Exercise then consider my on line Exercise and metabolic typing course or you can work with me face to face through Personal training London (Clapham).
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