Breaking a sweat and gettting back in the game

For many athletes breaking a sweat is as important as eating a balanced meal, but is it really true that if you are not breaking a sweat than you are not training properly?
Training should be regulated on a micro- meso- and macro cycle. This entire means is that your training program should be structured. Each day should have some form of variability. A Micro Cycle can be a four week training program. This is just one of the building blocks of a good training program. Each training day should in turn be different. It is also important to control the amount of exercises and the number of repetition and sets you perform within a training day. It is advised that you perform exercises of different nature within your training program for the best results. By changing the day to day exercises you are exercising different muscle groups and toning your whole body.

A Meso Cycle can be different training seasons, such as the off-, pre- and in-season. The training programs for these seasons will vary according to your specific sport and your personal preferences. In the off-season you will want to build muscle and therefore your repetitions will be less but the amount of weight you push can be heavier. This will also be a good time for YOU to get fit. An endurance activity 3 times a week can aid in accomplishing that goal. I recommend you vary this aspect of your training by doing the following:
Ø Running
Ø Rowing
Ø Boxing
Ø Swimming
Ø Aqua Aerobics
Ø Cycling
Ø Paddling
Ø Or a combination

These exercises will all give you the desired result. Try to do at least 30-60 min of aerobic exercise 3 times a week. If you so desire you may even do this training everyday but vary the intensity from one day to the next, go slow one day then increase your speed the next day. You can even do that on the same day, run fast for 15 min and than slow down for the next or do it vice-versa.

For the pre-season the training should be more sport specific but endurance training can still be done for the first part of the pre-season. Here the focus should be on developing your skills and starting on your anaerobic fitness as well. You can also now increase the number of repetitions you do and decrease the amount of weight used. This is so that you can develop lean muscle mass and decrease the amount of body fat that you may have. Your sport training would now be underway and you will most likely be training more frequently than in the off-season. Depending on what sport you do perform you must also incorporate that into your daily training program so that you can be ready when the time comes.

A Macro- Cycle is a whole planned year training program. It is all the seasons combined.

The benefits of training frequently are vast:
Ø Decrease in blood pressure
Ø Decrease in Resting heart rate
Ø Decrease in Body Fat
Ø Increase in Muscle definition and muscle strength
Ø Increase in general health
Ø Increase in energy
Ø Better sleep regulation
Ø Increase in Aerobic and anaerobic capabilities
Ø Better sporting performance
Ø Physical and Mental awareness
Ø Increase levels of LDL
Ø Decrease levels of HDL
Ø Better sugar regulation
Ø Appetite regulation
It is worth while breaking a sweat when you can as often as you can, your body WILL love you for it!

Regards Chrysilla Stander
Netball and Rugby Enthusiast
Netball and Rugby Player (Provincially)
Netball Coach and Referee

If you need any more information on this Blog do no hesitate to contact me, if you need information on Netball or Rugby I would love to answer your Questions.

Thank you for your time in reading this I really hope that you can take something from it! ☻