[Aerobic] [Anaerobic] [Basics] [General Training] [Nutrition & Skills Training]
Introduction to aerobic and anaerobic exercise:
Physical exercise is a great way to tone your body and lose weight. There are two basic types of exercise, aerobic and anaerobic.
Aerobic exercise promotes cardiovascular fitness by raising your pulse to a targeted level. It is recommended that you exercise at your target heart rate for thirty minutes, three times a week. Aerobic exercise strengthens your lungs, helps control weight, and increases muscle and joint flexibility, making you less susceptible to injury.
Anaerobic exercise focuses on specific muscles and their size, endurance, and strength. Weight lifting and golf are examples of anaerobic exercise. This form of exercise won't provide as many benefits as aerobic exercise, but it is a good supplement to your aerobic work-out.
Remember, there are many benefits to exercise. You may sleep better, be more alert, handle stress better, and may even look and feel better. Choose an exercise program that fits your particular needs. If you're over thirty-five or have had medical problems, talk to your doctor before beginning an exercise program.
Aerobics -
The word aerobic literally means "with oxygen" or "in the presence of oxygen." Aerobic exercise is any activity that uses large muscle groups, can be maintained continuously for a long period of time and is rhythmic in nature. Aerobic activity trains the heart, lungs and cardiovascular system to process and deliver oxygen more quickly and efficiently to every part of the body. As the heart muscle becomes stronger and more efficient, a larger amount of blood can be pumped with each stroke. Fewer strokes are then required to rapidly transport oxygen to all parts of the body. An aerobically fit individual can work longer, more vigorously and achieve a quicker recovery at the end of the aerobic session.
This should make it clear as to why attending an Aerobics/Step Aerobics class or ensuring that most of your training is Aerobic is of benefit to playing Octopush!
Anaerobic exercise focuses on specific muscles and their size, endurance, and strength. Weight lifting and golf are examples of anaerobic exercise. This form of exercise won't provide as many benefits as aerobic exercise, but it is a good supplement to your aerobic work-out.
Because in Octopush while you are involved in a push you have limited/no access to Oxygen, you often find, especially in tournament's, that you enter your anaerobic zone of performance. It is therefore prudent to do a certain amount of training in this area, for your body to become proficient at accessing stores of energy and also for you to use to the feeling of lactic acid build and dispersal.
Basics -
OK. By now you probably know the basics of a good workout:
1. Warm-up to prepare your body for exercise
2. Rev-up your heart rate with some cardio or push around some weights to increase strength
3. Cool-down to gently return your heart rate to normal
4. Stretch those muscles to help prevent injury and keep you flexible.
So how many of these steps do you do regularly? Be honest.
If you're like most people, you do a quick warm-up before jumping into your aerobic workout -- then you hit the shower in celebration of another workout in the bag. Just remember your not doing this for the sake of saying that you've been to the gym or gone swimming. It's not a status issue, it's a fitness and health issue. You don't have to do anything that's written here. However if you do, make sure its because you enjoy it, take your time and make the exercise something that will count towards your overall well-being!!
1, All the swimming training is done without fins and butterfly is included, you can give it a go, but don't do large amounts of the full stroke unless you are proficient at it. Substitute Front Crawl or Backstroke.
2, Do not train if you are ill, as this puts your body under extra strain. It is better to have a few days out than have a cold that goes on for 2 weeks, affects your chest and ears.
3, Do not continue to train if you feel any pain in your muscles. From my experience I would suggest immediately ice for 20 minutes, seek medical advice and rest it properly. My injury problems grew worse because I keep coming back too soon.
4, Two swimming sessions a week would be a good basis (on top of your playing), and these should be complimented by at least one other session of something dry such as aerobics, step, cycling and circuit training.
5, The latest thinking on cramp is that it is caused by dehydration, so if necessary drink during the session (you do sweat in the water!), and stretch the affected area.
6, Try training with a partner as this will be much easier for both of you pushing each other along.
7, If you find the swimming set too hard reduce the number of repetitions, i.e. instead of doing 4 so 3 etc., or increase the amount of rest between repetitions. The important point is to try and swim for 30-40 minutes for each session.
8, The sessions should be completed with at least a 24hr or 48hr break between each. If you are doing land training make sure you do not do this on the same day you swim.
9, At the end of the session I hope that you feel as though you have worked hard and feel good about it. Please give me feedback after a few weeks so that I can modify the programme if necessary.
10, Try to moderate alcohol intake.
The rest of this section is broken into four areas; nutrition, skills, dry training and wet (ooh err)!
Webmonkies - J&S
