personal training 4 all

you're not serious are you?

Originally published April 1995

Who said athletes were just dumb jocks, incapable of any coherent musings? Take a look at these excerpts from “THE BOOK OF SPORTS QUOTES” compiled by by Jonathon Green and Don Atyeo, published by Omnibus Press 1979.

“Tom”.
Tom Nissalke, US basketball coach, 1976. Asked how he pronounced his name.

“Joe, you never heard such cheering” Marilyn Monroe to her baseball star husband Joe Di Maggio on their return from Korea.
“Yes I have.” Joe Di Maggio

“Hello there, Beatles. We oughta do some road shows together, we’ll get rich.” Cassius Clay, world heavyweight champion, 1964. Greeting the Beatles.

“When I was a kid I used to buy bubble gum to get those neat little football card pictures. Now I am one.”
Roger Staubach, pro football star, 1973

“He doesn’t know the meaning of the word fear. Of course, there are lots of other words he doesn’t know either.”
Sid Gillman, pro football coach, 1963. On one of his rookies.

“Brains? There’s a lot of players who think manual labour is the Spanish president.”
Tommy Docherty, soccer manager, 1968

“Better make it six, I can’t eat eight.”
Dan Osinski, baseball player,1965. Asked by a waitress whether he wanted his pizza cut into six or eight pieces.

“There’s this interior lineman who’s big as a gorilla and as strong as a gorilla. If he was as smart as a gorilla he’d be fine.”
Sam Bailey, college football coach, 1972. On a recruiting prospect.

“Boys, I have only two words to say to you. Just two words. Believe in yourself.”
Bernie Burke, college ice-hockey assistant coach.

it just doesn't seem to add up!

Originally published June 1995

Sometimes in sport, what comes out of the mouth doesn’t quite make sense. Try some of these classics :

“This game is eighty percent mental and if you can conquer it mentally you’ve got half of it beat.”
Betty Richardson, amateur golfer, 1976.

“That’s a very good sign - it means you’re getting your second wind.”
Angelo Dundee, US boxing manager, 1965. To a fighter who complained, after eight rounds, that his legs were killing him.

“I am convinced that my idea will make Knieval’s stunt look like a Sunday afternoon outing.”
Walter Cornelius, British stunt man, 1971. He planned to be catapulted across the River Nene wearing a Batman suit and powered by a giant rubber band.

“Sure I was a 97 pound weakling - when I was four years old.”
Paul Anderson, US weightlifter, 1975. Now weighs 373 lb.

“I was in a transom.”
King Levinsky, heavyweight contender, 1935. Explaining his poor showing against Joe Louis.

“There’s too much singing.”
Sonny Liston, world heavyweight champion, 1963. Walking out of a performance of the musical ‘Flower Drum Song’.

“Ninety percent of baseball is half mental.”
Jim Wohlford, baseball player.

“Madison Square Garden is one very big word.”
Franklin Jacobs, world indoor high jump record holder, 1978. Explaining his nervousness before a New York meet.

“You just have to treat death like any other part of life.”
Tom Sneva, US racing driver.

“Come on, I’ve only got 20 years!”
Spectator at Marion State Correctional Institution, Ohio, 1977. Urging the contestants of a boxing championship on to more spectacular things.

“We finished last with you, it’s a cinch we can finish last without you.”
Bill Veek, sports entrepreneur and baseball owner, 1951.

“Whoever stole it is spending less money than my wife.”
Ilie Nastase, tennis player, 1978. On failure to report theft of his American Express Card.

All quotes are from “The Book of Sports Quotes” compiled by Jonathon Green and Don Atyeo, published by Omnibus Press 1979.

are you working too much? rest and recovery-essential training tools

Originally published November 1995

The major objective of training is to improve performance.  The general approach for the inexperienced athlete is a well known adage : “If a little is good, then more is better”. Well known that is, to those concerned with treating injured athletes!

A training session is only effective if it requires the body to adapt to it and allows this adaptation to occur. When training many people consider only the amount of work done, not what happens in between these exercise sessions. Rest and recovery techniques are critical to the success of any training program - long and short term.

Although not to scale, the diagram The Compensation Cycle accurately depicts the four general stages involved in training :

As can be seen from the diagram, a training session acts as a stimulus for adaptation (called overcompensation) by fatiguing the body and causing the Normal Biological State to fall below it’s normal level (level II). In reaction to this fatigue, the body compensates (level II), reaching an Enhanced Biological State (level III). Without further stimulation it returns to it’s initial level (involution : level IV).

Rest and recovery allows the body to repair the physical trauma of training and the compensation stage to proceed to an overcompensation. It is only when in the Overcompensation (preferably) or Involution stages that another training session should occur. Training causes the body to drop below it’s present state, resulting in a net decline overall unless performed during these stages. Monitoring your physical and mental responses will help define these stages and your tolerances.

Ensure you include prescribed rest sessions in your training schedules.
Rest : You’re maximizing your training !

 

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    Regards Kym

how to warm-up. prepare yourself for activity with system

Originally published November 1995

The warm Up System

1. INCREASE CORE BODY TEMPERATURE : General exercise to raise a “sweat”. Jogging, running, jumping, skipping etc...Best to keep aerobic in nature in order to conserve energy and avoid production of, or build up of lactate. Look for perspiration and redness of face as general indicators. Duration depends on individual degree of fitness and environmental conditions.

2. INCREASE BLOOD FLOW TO SPECIFIC AREAS ABOUT TO BE USED : General exercise using specific muscle groups. e.g. Arm-swings, partner activities, push-ups, squats, jumps, callisthenics..as appropriate. Look for perspiration and redness of area as general indicators.

3. GENTLE STRETCHING OF APPROPRIATE MUSCLE/MUSCLE GROUPS :
Find comfortable stretch position and maintain for approximately 20 seconds. Extend range of stretch gradually. Ensure a comprehensive range of exercises is completed, generally either in order head to feet or visa-versa. Concentrate on major muscle groups involved in the activity.

4. GENTLE MOBILIZATION OF JOINTS TO BE USED : Requires appropriate movement of relevant joints. General nature initially, moving towards more specific movements depending on degree of fitness.

5. SIMULATION OF MOVEMENTS : Increasing in intensity and range of movement. Extent, intensity and range of activities dependent upon fitness of individual and activity itself. Mimic individual and collections of movements as occur in game. Graduate from simple to complex movements and increasing in intensity.

 

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how to achieve results faster - keep records!

Originally published April/May 1996

The number and extent of benefits possible from maintaining a record of training and performance are substantial and often not immediately recognized.

Its motivating to see how you’ve improved, comparing the sets, reps, and resistances now to those used initially. Maintaining training details increases the awareness of often overlooked subtle changes. The reward of such awareness provides evidence of progress, and encourages you to continue, thereby assuring ‘exercise adherence’. Factors such as your subjective feelings, how quickly you recover, new found levels of strength, recovery, endurance and energy become more evident when recorded “on paper”.

Journals clarify what and how results were achieved. They serve as a permanent record of what was done to achieve a particular result, including the little touches, changes in approaches and subtleties which are are often forgotten. As such they can be used to repeat or enhance results.

Training diaries are a useful tool in avoiding overuse injuries and overtraining, particularly when used in conjunction with an appropriate monitoring process. They can be used to help identify factors which may have contributed to injury. A training and performance history provides an invaluable reference of established capacities when resuming from injury or sickness.

Routinely logging and reviewing training and performance helps create a comprehensive, structured and written approach which maximises the effectiveness and efficiency of your program.  When combined with regular physical evaluation, record keeping helps assess the appropriateness of the process used. This improves the chances of achieving your fitness objectives.

There are many ways of keeping records, each with its own benefits. Gym cards / Programs are used at most centres. They are simplistic, easy to use and portable. They usually record only basic information such as weight used, numbers of sets number of repetitions but do help you stay on track by following the program in sequence. Usually they are kept on file at the centre. Training Diaries are more comprehensive, including aspects such as exercise intensity, mental attitude and appetite, whilst monitoring other lifestyle aspects such as mood, diet, rest and sleep. They include provision for physical evaluations, goal setting and summaries. Computers provide the additional capacity to plan periodized workouts which may be edited and printed out as required either daily or weekly. Computer programs also allow manipulation of data which combined with powerful graphic capacities help the review and fine tuning of programming. They allow for recording of almost limitless training variables and are usually quite simple to use.

Whichever method you chose, the reward for the little extra effort to maintain an accurate log of your activity should be repaid many times over, through the efficient and effective realisation of your fitness objectives.

 

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afl - the preparation of a modern elite footballer

Originally published July 1996

Football like many sports in the 90’s has taken a quantum leap forward. Restructures, attendances, marketing, television, merchandising and a host of other activities have moulded the game into a strong and commercially viable entity, utilising and reflecting modern principles. 

Player preparation has kept pace with this change. Searching for a competitive edge has seen the evolution of creative and innovative administrations and coaches who accept methodologies other than the those of traditional football approaches. Unable to match the huge budgets, research and resources of other sports, football preparation has profited by applying their findings. The use of specialists in each of these areas now ensures these findings are applied appropriately.

Preparation is no longer the sole responsibility of the coach but rather coaching teams. These include the involvement of other professionals including assistant coach/s, development coaches, skill coaches, specialist coaches, physical educators, strength and conditioning specialists, applied psychologists, rehabilitation professionals, sports medicine professionals, physiotherapists, nutritionalists, running coaches, water rehabilitation specialists, video technicians, statisticians, masseurs, trainers and others.

Preparation has moved towards more humanistic and individual methods. Training is no longer at 5.30 each night for everyone regardless. With the greater availability of coaching and training personnel, players can attend sessions at times that compliment work, study and lifestyle requirements. Injury prevention, management and rehabilitation issues in addition to an individuals age, build and match requirements plays key roles in what is done and who is expected to participate in the various sessions. No longer the blanket more is better approach.

Training plans are created on a periodized yearly, monthly, weekly and sessional basis but can often be interrupted by game reschedules. As a overview refer to Chart 1.
Chart 1 : The annual plan

Generally training sessions of the same nature are conducted two nights apart, (e.g. Skills Tuesday and Thursday, Weight work Monday and Friday). A diversity of approaches still exist, reflecting the strategy and expectations of the club and coaching staff, as would be expected. As such there is no such thing as the program to condition an elite level footballer. Skills, strength, fitness, rehabilitation and review sessions are some of the expectations required on both group and individual basis.

Restructuring football in Victoria has included the introduction of an elite underage competition, the VSFL U18s, which provides a development environment for talented young players. The structures of the AFL models are mirrored through the utilisation of specialists, approaches toward the development of skills and physical conditioning. A deal of the core preparative work, particularly in conditioning and skill areas is now being completed in these developmental stages.

The blanket application of resistance and training techniques observed overseas during the 1970’s and 80’s resulted in many injuries. This was due primarily to a lack of attention to technique and the absence of adequate long term strength conditioning. With the general development occurring earlier now and a greater understanding of the nuances involved in their use, these methods are now more appropriately applied.

The nature of Australian rules requires the development and refinement of all aspects of conditioning including strength, power, endurance, flexibility and co-ordination. When coupled with the other non physical requirements co-ordination of a balanced program is difficult.

The following would serve as a basic model only. Each of the aspects of Strength, Endurance and speed would be initiated and completed according to the strategy of the particular club.

For example Strength may form a greater proportion of the Preparatory phase of training (Off or preseason). Maximum strength development may be restricted, allowing the conversion to power/muscular endurance to occur earlier in the program. These decisions are part of the art of juggling the various requirements and may be influenced by individual and or team objectives.

strength training principles

Originally published July 1996

Effective strength programs require the following principles :

1. PROGRESSIVE LOAD INCREASES :
    Load increases in an undulatory manner stimulate the neuromuscular system. The unloading phase (easy or low load phase following second moderate micro cycle) requires a minimal reduction of 30-40% in the number of sets completed.

2. VARIETY :
    Adaptation of the neuromuscular system takes place rapidly. Hence some form of variation in one or more of the following aspects is necessary at a maximum of every two weeks :
    Load : Vary from

• Extensive
• Intensive
• Sub maximal
• Maximal
• Supramaximal

    Mode of contraction : Strength increases come faster when modes of contraction are alternated between Concentric, Eccentric, Isometric methods in the approximate ratios of 70% : 20 % : 10% respectively.

    Speed of Contraction : Adaptation increase are of a faster nature when the speed of contraction is alternated between slow, medium and fast. Slow contraction rates generally support growth of tissue whilst faster contractions favour adaptations of the nervous system.

    Exercise : Variations in the exercise itself and/or positions and grips.

3. SPECIFIC ADAPTATION TO IMPOSED DEMANDS (SAID) : The appropriate training stress must be applied in order to experience the desired effect. The training effect is therefore controlled by the method used, including attention to aspects such as :

• number of repetitions and sets
• rhythm of each repetition or set
• speed of movement per repetition
• type of exercise chosen
• percentage of 1RM used
• mode of contraction and
• frequency of exercise.

4. EFFECTIVITY : is judged by the rapid increase of strength and it’s transfer into the specific application. It appears that correctly programmed free weight training has the greatest transfer into athletic ability/application.

5. SPECIFICITY : High effectivity and positive transfer can only be obtained by specific strength training preceded by constructive general training. This requires attention to the specific muscle/s and consideration of the angles of work for such.
    This can be achieved in four major methods :

1. By reflecting the technical gestures involved
2. Performing drills with the same speed or rhythm
3. By the use of similar tension that exists in the event itself.
4. By the isolation of the muscle groups primarily involved in movement.

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    Regards Kym

using a heart rate monitor to refine your exercise program

Originally published Sept 1996

Unlike their bulky, unwieldy counterparts of the past, heart rate monitors are now sophisticated pieces of equipment, capable of providing accurate, hardcopy records of heart rates over long periods of time (up to 33 hours).

The Polar “Sport Tester” is easy to use.  A comfortable, adjustable chest band (transmitter) combines with a watch style receiver in a unit that is barely discernable. Downloading the information into a computer is simple, taking around10-20 sec and provides an invaluable visual representation of heart rate during the session under review. Various calculations are performed automatically, including the assessment of time spent below, in and above the Target Heart Rate Zone and the percentage of time spent in each. (See Table 1)

Based on expired air analysis methods, various exercise intensities are proposed to be indicative of the type of fuel source being metabolised. Whilst there is some degree of conjecture as to the exact limits of this process, effective fat utilization is believed to occur in the general population at around 55%-75% of maximum heart rate levels.

The heart rate monitor provided information used to :

1. Introduce and reinforce the process of heart rated exercise
2. Identify the outcome of specific exercises and activities on heart rate
3. Adjust and refine exercise intensities for maximal effect
4. Restructure the nature/order of exercise for maximal effect

Information was collected over four sessions on the same subject, (male, mid 40’s) who had been exercising regularly for a number of years. His traditional workout consisted of strength components (dumbell/barbell exercises or machinery) combined with “Aerobic”-type machinery, (exercise bicycles, treadmills, stepping machines, rowing machines). The subject wished to spend around an hour exercising. The major aim was to reduce body fat.

From records of the subjects resting heart rate, the exercise zone limits were established at 60%-70% of maximum heart rate (as calculated from Karvonen principles), and the unit adjusted to sample heart rate every 5 seconds. Sampled heart rate records included warm up and cool down periods.

As can be seen from illustration 1, the initial workout, whilst utilising energy, spent a significant period of time below the Target Heart Rate Zone.

The visual record reinforced to the subject exactly what happened in regard to heart rate when he exercised, and the effect of both the “rest periods” and of the utilisation of the strength component of the program.

Illustration 2, records the second session, where the exercise pattern was repeated, with exercise intensity adjusted to levels which were estimated to bring the response into the Target Heart Rate Zone.

Effectively, this transposed the original record ‘upwards’, as modified intensities resulted in higher heart rate responses. As can be seen, the Target Heart Rate Zone was in fact overshot in many instances.

In the third session, (illustration 3), the subject was asked to attempt to maintain heart rate within the calculated Target Heart Rate Zone, by adjusting the intensity of the exercise gradually. This was simple to achieve, as he was now familiar with the process and could regularly and instantaneously monitor his heart rate from the watch, which displayed it continuously.

This resulted in less time spent above the Target Zone, where the subject felt discomfort and more significant periods of time spent in the Target Heart Rate Zone. At this stage the subject's motivation began to improve significantly.

With the intensities of the exercises now identified, the program’s order was adjusted and the volumes adjusted (illustration 4).

The exercise bicycle’s steady climb component was replaced by a more constant and thus appropriate selection, the strength aspect was eliminated (as the subject’s priority was to lose body fat) and the duration of some of the exercises increased. The subject found the intensities well manageable but challenging. The resultant analysis reinforced his feelings, with a flatter, more constant heart rate curve, now more consistently in the Target Heart Rate Zone.

This has resulted in a more effective use of workout time. From an initial 85% (55 min 45sec) of time spent below optimal heart rate for his desired outcome, the subject now spent only 33%(19min15sec), remembering that these times include warm-up and cool down periods. More importantly, his workout now resulted in 45% of the workout completed in the Target Heart Rate Zone and 22%manageably above it compared to his initial12% in and 3% above. 

TABLE 1

Summary of Sampled heart rate data

               Time   %Above  %In   %Below  Time In   Time Below
Session 1   65:20       3      12       85       0:07:20     0:55:45
Session 2   63:25     18      31       51       0:19:35     0:32:05
Session 3   58:40       2      34       64       0:19:50     0:37:30
Session 4   57:40     22      45       33       0:25:25     0:19:15

 

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    Regards Kym

expectations

Originally published Sept 1996

Every four years, as the Olympic Games, arguably the World’s most important sporting event, takes place, an interesting phenomenon occurs. Casual observers (as the majority of us are), become armchair experts.

Our interest in the event and its associated personalities increases. This interest is both fuelled by and satisfied through an almost saturated media coverage. However, the  coverage is quite often presented by journalists who too are expected to become experts each four years. This often results in unrealistic expectations of our athletes.

Great expectations are placed on those who will represent ‘us’. Our national self worth is often tied vicariously to the performance of these ‘heroes’. But what are these expectations built on?

Possibly factors such as those which accompany the “Greg Norman phenomenon” where support and favouritism is bestowed because of past performance and the individual’s familiarity to us. We like the athlete. We want them to perform well. They performed well two years ago, four years ago...they won then, they can do it again. But how many individuals defend their titles at four year intervals?

In track cycling it was almost a fait acompli that excellent performances at World Championships would be repeated, resulting in Gold medal performances. Shane Kelly would win the1000m time trial. The sprint final would be contested by two Australians, Gary Neiwand against Darryn Hill, yet neither made the final. Was it their failure or our unrealistic expectations? Perhaps it is our ‘ignorance’ as spectators that was the cause of our disappointment.

Results are dependent on a wide range of factors (see article on Elite Level Preparation) including the athlete’s capacities, stage of preparation, and their own expectations at that particular competition. Many of our athletes were sent to gain experience, which should auger well for Sydney in 2000, but should not be seen as a guarantee of medals.

We often ignore the opponent, who is also looking to perform at his/her maximum. Team composition and other factors such as injury, personal crisis, inherent retirement, financial rewards, appeal of fame, capacity to cope with pressure and internal and external expectations can result in performance variation. Performances at pre-games events do not ensure success at the highest level.

Athletes competing at this elite level have a myriad of factors to cope with. They are usually young people far from home having to adapt to travel, acclimatisation, security limitations, interruption to routine, different food and performing in different season from their normal annual competition. Many are required to work with the National coach instead of their familiar regular coach.

There are many factors that influence performance that the general public are not privy to. Many years ago, I heard Dr John Boas (Jumps coach of Los Angeles silver medalist Gary Honey) speak of the difficulties a highly scheduled TV event brings to the athlete. At LA, following a short warm-up at a nearby venue, the athletes were required to remain in a very confined space prior to their event for quite long periods of time. This was a radical departure from a normal preparation, not inducive of excellent performance. It also presented an ideal opportunity for the more experienced athletes to play some mind games with their less experienced colleagues.

As we become more aware of the difficulties faced by our international representatives and the mammoth effort required to even qualify for such events, lets hope we can be more realistic in our expectations.

elite level performance training

Originally published Sept 1996

Preparation for an athlete aiming to compete at an elite level competition such as the Olympics is a carefully planned operation, yet still open to unexpected “glitches” such as  injuries and health problems. The aim of any such plan is to produce maximum performance on the required day, often years in advance of the present. The Melbourne Cup serves as a useful analogy. It’s the race everyone wants to win, competitors are prepared to the minute and it’s usually the only time that true capabilities and form are shown.

Nothing is left to chance. Addressing all aspects required for high level performance, training objectives and strategies are planned for the short, intermediate and long terms. They include consideration of Performance, Tests and standards, Physical, Technical, Tactical and Psychological outcomes. This process of training over various time frames or periods, each with their inherent specific objectives is known appropriately as Periodisation.

The training cycle is based on the concept of a cybergenic system, in which a training load or stimulus is ‘applied’ to the athlete. The response to that stimulus is evaluated, which impacts on the application of the next stimulus or load. Training is regulated by feedback as to how each athlete copes with that training stimulus. The coach “feeds” the system, providing a plan and structure often in consultation with the athlete whose adaptation to, and ultimately whose performance against, these objectives feeds back into the system, regulating it’s progression.

In such a long term preparation, an athlete will incorporate various developmental phases designed to improve and enhance their specific capacities. As such, preparations are not necessarily performance focussed, and at times will be more process versus outcome based (eg an athlete may focus on100m and 200m preparation to develop maximum speed although their longer term objective may be a 400m event). Often the aim of a particular period of training is to improve weaknesses. The completion of physical performance tests or high level competitions may leave the athlete fatigued and in need of recovery and regeneration. An emphasis on improving a particular weakness may make performance sub-standard, yet provide valuable feedback on progress towards the particular objective being emphasised. Further, it may place the athlete in a position where competition is not a high priority or may be missed, although this is not common at international level, as competition provides invaluable exposure and practise in the  competitive environment.

Physical, Technical, Tactical and Psychological outcomes all follow basic progression through stages of Preparation/Introduction, Consolidation/Refinement and Mastery. Like any skill, each individual progresses at various rates, which will limit his/her performance at any point in time. An individual may progress rapidly in the physical components of their event, but may struggle technically or tactically. This requires adaptation of the program to redress the limiting weaknesses.

Around competition, the athlete attempts to “Peak”, (to produce their peak performance). This is usually accomplished by a reduction in volume of the overall training load, usually accompanied by an increase in it’s intensity.

Matveev (1965) found only 15-25% of performers participating at the Olympics or World Championships had their best performances coincide with the major championships. Most produced best performances prior to or following . Although the understanding of preparation of a modern athlete is now more complete, many athletes still fail to produce their ultimate performance ‘on the day’. Individualisation is all important.

Performance is still dependent upon individual psychological and physiological abilities, diet, regeneration and skills. High levels of performance are dependent upon the organism’s adaptation to the stressors it is exposed to.

Basic Olympic periodized plans are usually either monocyclic or bicyclic over the four years (the term of an Olympiad). In a monocyclic preparation training factors are increased progressively in a step wise fashion each year. The disadvantage of this system is that it places the athlete under a continuous elevation of stress, without unloading periods where great adaptation and regeneration occurs.

Bicyclic preparations present training loads in an undulatory manner, incorporating unloading phases, with reduced stress placed on the athlete at specific stages.

Most elite performers’ careers would span two Olympiads, and would often follow a monocyclic preparation for the first, followed by the more technical and appropriate bicyclic preparation for the second Olympics.

In a typical bicyclic preparation for a seasoned athlete, the first year after an Olympic preparation is used to provide the basis for the second year. It provides in part a ‘rest’ from which the athlete can recuperate from the heavy stress placed upon the organism during the Olympic year preparation.

The second year of the bicyclic preparation has provision for a number of high performance competitions (often including a World Championship), which allows for the assessment of the athlete’s ability at this stage. This assessment would include consideration of (1) whether the performance and objectives of each of the factors were met and (2) whether adaptations and/or corrections need to be made.

The third year again ‘unloads’ the athlete, in preparation for the Olympic year, although the level of work would usually be higher than that completed during the first year. The volume of work may be high, but the intensity and number of stressful competitions are lower to enhance a relative regeneration phase.

The fourth year attempts to maximise the athlete’s performance through the wisest utilisation of the athletes talents and knowledge. High intensity training, well chosen high level competitions and a usually lowered volume of work combined with a tapering period are standard practise. Significant gains are often made, as may be evidenced with athletes such as Cathy Freeman, with performance often dramatically improving  as all aspects of the planning schedule mesh.

 

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    Regards Kym

sports bras : essential equipment for active women

Originally published Sept 1996

The female breast is composed of glandular tissue, fatty tissue and small amounts of connective tissue called Coopers ligaments which support and shape the breast. There is no muscle which provides support. The small amounts of Coopers ligaments are the only means by which the breast is held loosely together and by which it it is attached to the chest wall. Exercises involving impact, such as running causes the breasts to bounce and stretch with each footstrike. This can cause the ligaments to tear. Damage may still be done, without consciously feeling pain. If this connective tissue tears the breast will sag.

A sports bra is considered as a custom designed piece of equipment which controls breast movement during physical activity, minimising it’s potentially damaging effects on breast ligaments. A sports bra supports and contains the breast, significantly reducing bouncing or vigorous movement. An everyday bra provides little support and breast bounce is not reduced. Crop tops are not sports bras, and also provide only minimal support in moderate to high impact activities.

Generally Sports bras are perceived as more robust than their everyday counterparts. They wear and wash better, don't ride up at the back or fall off your shoulders and are often available in larger sizes.

Like any other piece of equipment, the Sports bra exhibits a number of carefully considered features that enhance both form and function. Most feature high tech materials such as Coolmax to wick away moisture from the skin and extra support fabric which helps keep the breast in place and provides greater support.

Padded shoulder straps help ease neck and shoulder strain. Limited stretch in the straps restricts bounce in the breast. A crossover back design enables free arm movement, whilst preventing shoulder straps from slipping and allow the sports bra to be worn under T back active wear and tops.

Bra binding stops the elastic from biting, while cotton lining over seams prevents chaffing. Moulded cups avoid nipple irritation and create a smooth line under active wear. Mesh inserts offer greater support and air circulation. Underwire models are available which provide even greater support.

Different degrees of support are required depending on the impact level of the activity, the higher degrees of impact requiring greater support. Berlei provides a basic guide to the impact encountered, and have Sports bras specifically designed for each level of activity.

Low impact : walking, weight training, yoga, golf
Medium impact : skiing, squash, volleyball, cycling
High impact : running, aerobics, jogging, basketball, tennis, horse riding

health - the foundation of fitness

Originally published Sept 1996

A well known truism states that there is nothing more precious than your health. Often it’s only in it’s absence that one becomes fully aware of it’s importance.

Make no mistakes, health is the basis upon which fitness depends. It requires as much, if not greater attention and priority than is devoted to fitness. Modern pressures to look good and perform well in all areas of our lives lead many to seek immediate solutions. The supportive mechanism to it all is our health, so often ignored. The quick fix is like trying to run before you can walk, bound to result in frustration and failure.

Health requires more than merely the absence of disease and needs to be developed from an early age. It commands an appreciation of the basic qualities of life, and incorporates both physical and mental aspects. Living in a highly paced society requires coping strategies for the demands imposed on us each day. The human body is a complex, interdependent system and as such depends on the components of the system being in balance. Maslow’s Hierarchy of Needs places food, air and water as the basis upon which all other needs depend. These are necessary prerequisites for good general health, as too are rest, shelter and clothing.  Without them, life cannot be sustained for any significant period of time.

Whilst most Australians have access to abundant supplies of food, air and water perhaps we could reassess the qualities of each. Is clean air preferable to polluted air? Are some foods more necessary or beneficial than others? How important are the methods of preparation and storage to food’s qualities? Of what quality is the water we drink? Choice and information proliferate. Variation in food preparation and presentation abound, with methods such  as dynamic, biodynamic, organic, processed, reconstituted, frozen, freeze dried, dried, fresh and vacuum sealed, amongst others. What do they mean and how do they impact on our health? We need to actively seek information on health, nutrition, exercise, stress management, and the achievement of balance.

Those who are supposedly concerned with their health and fitness have been known to jeopardise it by training whilst injured or ill. Prolonged diets of fast food, high levels of stress, and late nights can be sustained for a period of time, but will eventually result in failure of the system. Often this is the result of misguided enthusiasm, subservience to a routine, lack of knowledge or the age old “it won’t happen to me” syndrome. One’s health is easily taken for granted.

Often individuals initiate an exercise program as a panacea for all ills, without consideration as to the state of their general health. This is an attempt to instigate a course of action without the basics being in place, and analogous to attempting to build a major structure on weak or unstable foundations. It begs the question, should we get healthy to exercise, or exercise to get healthy? Clearly the former should take priority.

Ensure you are as structurally sound as possible. Common postural and structural deviances may not be painful, yet still be present. Assessment and corrective measures as implemented by a relevant health care professional will help prevent these conditions from being exacerbated, resulting in injury. Appropriate amounts of rest and recovery, attention to diet, appropriate clothing which provides either ventilation or warmth and a sensible progressive program of exercise should enhance well being and health, not detract from it.

Obtain the advice of a health care professional and use the application of some common sense before initiating any major changes. Before starting an exercise program obtain a medical clearance and obtain some professional guidance as to the most appropriate forms of exercise for you.

 

***For more posts relating to fitness and physiology see fitness / physiology articles)***

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If you'd like to ask a question please e-mail me at questions@personaltraining4all.com

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    Regards Kym

 

stress : not all bad news

Originally published Sept 1996

The images and definitions that surround the concept of stress often casts it in an evil and sinister light. Terms such as worry, apprehension, anxiety, distress, tension, pressure, and burden are common associations. However it is not stress, but rather how we respond to it that leads us to these negative connotations.

The stress response is designed to help deal with life threatening situations. It’s a physical preparation of the body that increases our chances of survival.  Prehistorically, when confronted by a dangerous animal, our ancestor’s body would react instantly, either to fight the beast, or to take flight from it. This reaction has thus been dubbed the “fight or flight mechanism”.  The physical reactions of the body that take place under stress are designed to prepare the body for action. These include :

• Increased sympathetic nervous system activity
• Increased body metabolism evidenced through elevated:
  • heart rate
  • blood pressure
  • breathing rate
  • oxygen consumption
  • cardiac output
• Increased muscular tension
• Increased mental activity
• Decreased perception of fatigue
• Increased blood flow to major muscle groups involved in fight or flight
  
  • (chest - breathing, arms/legs for fighting, kicking, running)

The response continues to this day, and therefore the presence of these factors helps us identify situations in which we are “under stress”. In everyday situations, control of stress is therefore focussed towards controlling these factors, usually by decreasing them to more normal levels.

In a sporting situation, control of stress is equally important. The level of stress or tension required to perform optimally varies according to both the demands of the sport and the nature of the individual. Some sports requiring gross motor co-ordination (use of whole body) often find performance is better if the participants feel aggressive, powerful and motivated. Examples would include weight lifting and athletics (particularly events such as shot put). The athletes “psych” themselves up, increasing stress and tension to provide maximum alertness, aggression and output from their body. Other sports, which require finer motor control, find too much stress can have a negative effect. These sports require a low, controlled, steady heart rate, steady breathing and relaxed muscles. Good examples would be pistol shooting, archery, lawn bowls. Aggression and high levels of tension detract from the control and “touch” required and can lead to mistakes. Individuals within each sport also vary in the amount of tension required to perform optimally.

An important concept to understand is illustrated by the Arousal or Performance curve.

The athlete’s level of arousal or tension is plotted on the horizontal axis. An associated level of performance is plotted on the vertical axis. Too little stress (tension or arousal), results in poor performance due to boredom, lethargy, and disinterest. Too much stress results in poor performance due to restlessness, agitation or over excitement. The ideal situation is to learn how to optimise stress which will result in peak performance.

Stress is required to perform optimally, but of equal importance is a capacity to control stress to avoid under or over arousal. The athlete needs to have identified what level of stress is required to perform optimally (often a result of trial and error), and then to learn techniques which allow him/her to control their state of  arousal. ie to psych themselves up or to calm themselves down, in order to achieve their optimal arousal state.

The principles used by athletes can be incorporated into both your training and every day life. A general awareness of both positive and negative effects of stress is important, so try to identify situations that impact on you. Look for signs as outlined above (increased heart rate, breathing rate, muscular tension, etc). Over time try to identify the level of stress associated with your optimal performance state.

Relaxation helps you cope with daily pressures and therefore improves your ‘sociability’.
It helps you control nervousness, tension and apprehension before competition (an interview, or important presentation etc), allowing you a degree of mastery over difficult situations. Some other benefits attributed to relaxation are that it improves concentration, assists sleep, helps improve body awareness, prepares for mental imagery, and reduces recovery time.

Learn a complete system of arousal control including a relaxation technique. The SASI Psych Sport Psychology Basic Training Program is an excellent resource. Relaxation techniques range from the simple “take a couple of deep breaths” to more sophisticated and involved procedures. You can choose from a number of techniques including progressive dynamic muscular relaxation, visualization, exercise, massage, sleep, yoga, Tai chi, relaxation tanks, music, and specialised guided relaxation tapes. New technologies incorporating lights, colors and integrating the various methodologies are available. Effective relaxation requires both physical and mental components. Some take time to learn, others provide more immediate benefits. Most methods require some practice: however, the effects do tend to become almost cumulative.

 

***For more posts relating to fitness and physiology see fitness / physiology articles)***

***To see an index of all other articles click here)***

If you'd like to ask a question please e-mail me at questions@personaltraining4all.com

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    Regards Kym

training in the gymnasium : an overview

Originally published Sept 1996

On an initial visit to most gymnasiums, almost endless permutations and combinations of exercises, weights, machinery and options confront a potential client. It’s the intention of this article to present some general guidelines and information in order to avoid common pitfalls.

Results are specific to the demands being placed on your body. The approach taken to your fitness program will determine the results. Training with heavy weights may make you bigger and stronger but not necessarily help you to reduce your body fat.

Ensure you set your objectives clearly. What exactly is meant by the following common terms : “tone up”, “lose weight”, “get fit”, “build up”? For example, generally to “lose weight” means the client wishes to lose body fat (It’s a nice way of saying it). It’s possible to lose body fat, yet gain body weight. Be clear about what your objective is.

Be realistic in your expectations. It’s taken you this long to get into this “out of condition” state, it’ll take some time to get “into condition”. Basically, don’t expect miracles overnight.

Results are reversible. Stop training and the gains you’ve made will begin to disappear.

Check techniques regularly. It’s easy to start doing an exercise incorrectly, which can place undue stress on muscles and connective tissue which may result in injury.

Be aware of your limitations. Always err on side of not doing enough, rather than too much. This applies to the selection of resistance, numbers of exercises, repetitions, number of sessions per week. You can always do more next time, but an injury may set you back significantly.

Try to approach things gradually. Temper your enthusiasm. Allow time for your body to adapt to the changes you are demanding of it through exercise. Most people end up sore in the initial stages of a program, which can deter them from continuing. You can minimise this by being less aggressive in your approach. Take a little more time to get into a regular routine.

Look for subtle changes. Look for little differences to reinforce progress. Changes such as looser clothing, that you are coping with the program more easily, having to tighten another hole on your belt, feeling more energetic, being less tired or capable of concentrating longer will help to reinforce progress long before you achieve longer term goals.

Use Dumbells / Barbells for most athletic situations. DB’s and BB’s  allow greater movement variety. They utilise stabilising muscles, unlike machinery which control and restricts movement through their design.

Don't expect continuous gains. Often the rapid gains noticed initially are a result of enhanced body awareness or nervous system adaptation. This is particularly applicable to strength training. Programs need to be varied often to ensure adaptation occurs.

Expect enthusiasm to vary, and your training objectives to change. Accept that you are human, and that conditions change. At times your priorities change, or outside influences make training difficult. Try to resume as early as is applicable.

***For more posts relating to fitness and physiology see fitness / physiology articles)***

***For more posts relating to training principles see training principles articles)***

***To see an index of all other articles click here)***

If you'd like to ask a question please e-mail me at questions@personaltraining4all.com

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    Regards Kym

jump rope - add portability, fun and variety to your exercise program inexpensively

Originally published Sept 1996

Interest in jumping rope has experienced a major resurgence with the popularity of alternate forms of fitness. Blue collar and urban “grunge” type activities, which can be completed simply and with little specialised equipment or expense have assisted this development. This, combined with a groundswell from primary and secondary school students participating in the successful ‘Jump Rope for Heart’ program has exposed a new generation to the benefits of this versatile activity.

The Jump Rope for Heart program, conducted by the National Heart Foundation, is a fun, healthy and challenging program for schools which has helped raise over $30 million for the fight against heart disease and stroke. Appropriately cardiovascular development is one of the major benefits of  skipping or jumping rope. It is not however the only benefit.

Jumping rope is inexpensive and portable, it provides diversity and challenge to your exercise routine.

Jumping rope is:

• a good activity for developing and improving cardiovascular circulation, agility, strength, flexibility,  co-ordination, rhythm and balance.

• fun - you can perform many tricks and interesting variations which prevent it from becoming boring

• a lifelong activity - people of all ages can do it.

• an individual or group activity - it can be done alone or with friends and family.

• an indoor/outdoor activity, able to be performed in a limited space.

• an excellent foundation for sports skills.

• challenging as a self-testing activity - it is simple enough to challenge a six year old, while complicated enough to extend a well coordinated athlete.

• an excellent opportunity for creativity.

• a type of exercise which offers rapid progression, immediate satisfaction and improved self image.

Jumping Rope can be used to achieve a variety of results. As with all forms of exercise these results depend on the equipment used and how it is used.

Jumping Rope can be used

• as a program in itself (usually to the accompaniment of music).

• as a warm-up activity

• within a workout for specific purposes (aerobic fitness, co-ordination...)

• as part of a structured program such as Boxercise.

Different routines provide infinite challenges.

Ken Solis’s excellent book, “Ropics : The Next Jump Forward in Fitness” outlines 34 Rope Jumping techniques. These vary from simple, low impact techniques such as windmills, figure eights and swing wraps which are completed with both feet remaining on the floor at all times, through to intermediate skills such as skier, twists, half twists, and jog steps. Advanced techniques such as step throughs, straddles, scissors, heel touches, crossovers, are explained along with routines integrating 180 degree turns and double turns.

Ropes are available in a wide variety of forms, made from plastic, leather, cotton or woven synthetic, and in segmented / beaded,  with and without swivels and bearing mechanisms. Weighted ropes are available which provide a challenge for the most well conditioned athlete.

Choosing a rope : Ensure its made of durable materials. The rope should turn easily within the handle. Durable, inexpensive ropes are available from the National Heart Foundation (9329 8511) for $5. A cotton or woven rope lessens stings when learning new techniques.

The length of the rope is important, too short will cause you to continually trip, too long you'll be hampered by rebounds. To work out rope length : The end of the handles should just reach your armpits while you stand on the middle of the rope with one or two feet. You can shorten a rope by tying knots near the handles.

Start gradually, learn new techniques, experiment and enjoy!

Some useful resources
Ropics : The Next Jump Forward in Fitness, by Ken M Solis MD. $22.95 RRP Available from Human Kinetics (08 8277 1555)

National Heart Foundation, (03 9329 8511)

***For more posts relating to cross-training see cross-training articles)***

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If you'd like to ask a question please e-mail me at questions@personaltraining4all.com

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    Regards Kym

rewards and motivation

Originally published Oct 1996

A huge volume of work and number of theories exist relating to rewards and motivation. Trying to make sense of this plethora of information is difficult for the lay person. Even a basic understanding requires consideration of a range of factors including the nature of the activity and the individual, their stage of learning, maturation and their reasons for pursuing their objective. As with most circumstances there is not a one size fits all approach.   

The objective of this article is to present a generalised overview of rewards and motivation that will assist individuals, fitness leaders, personal trainers and coaches to improve adherence to exercise.

Motivation takes many forms, and can be achieved through a variety of means, but it is not merely arousing oneself to the theme of Rocky! Motivation helps people maintain the application to continue training.  It assists them to persevere and work harder when things are not working out. It helps an individual to perform well in important tasks. Motivation may come from a variety of sources, a common dichotomy being to categorise it as either internally or externally based.

Internal motivation (often labelled self motivation) is being able to motivate yourself towards the task or being capable of being able to draw on something yourself that makes you want to achieve. These include innate (and therefore intangible) qualities such as pride, satisfaction, desire for self improvement or love of the activity involved.

External motivation involves having someone or something outside yourself which encourages you to participate or whom urges you on. This may be a coach, personal trainer, family member, friend or the desire for something tangible such as financial rewards, medals or trophies.

Reinforcement is a neutral term referring to one of the operations that will increase the strength of a response. A positive reinforcer is any stimulus which, when it follows a response, will increase the strength or maintain the occurrence of that response (eg praise offered after a performance). A negative reinforcer is a stimulus, the removal of which increases the strength of a response (eg Not berating an individual who takes a calculated risk). When valued by the individual, reinforcements can be viewed as a form of reward for our purposes.

Rewards help reinforce progress and therefore help motivate. To be effective, a reward needs to be perceived by the individual concerned, as relevant and not too easy to achieve. Rewards fall into one of four broadly based categories, social, material, performance and internal. Social rewards include recognition of achievement and can be achieved through means that ‘socially recognize’ the individual, such as public praise, inclusion on performance boards, providing them with attention and/or approval. Material rewards include tangible objects such as trophies, medals, certificates, prizes, equipment, clothing and the like. Performance rewards are based on achieving goals such as hitting a target, improvement in time, goal achievement, correct feeling, breaking a score, beating an opponent or lifting a greater weight. Internal rewards evolve around achieving a personal goal, meeting personal performance standard and as such are more ‘internalised’.

Most people require a mixture of both internally and externally based processes. This mixture depends on both the individual and the situation. The same applies to what type of rewards (social, material, performance or internal based) are most appropriate in a given circumstance. People will invest in themselves in situations where they see opportunities to attain goals that they value. A common error that many personal trainers, training partners and coaches make is imposing objectives and rewards that they value. It’s essential that as a ‘coach’, you involve the individual both in setting their goals and objectives and in determining the reward expected upon achieving it. This process helps identify what is to be achieved and what rewards will motivate the individual to adhere to the process of achieving it. The coach’s/trainer’s role is then to provide feedback relative to the attainment of the stated goals, ie facilitate feedback by measuring progress against the goal, and reward such progress in a manner acknowledged as appropriate. When providing feedback, it’s important to ensure it is honest and accurate. Particularly with beginners, try to focus on positive reinforcers, rather than the negative aspects of their performance. As a general rule of thumb positive to negative reinforcement should be in the ratios of 10 :1 for young people and beginners, 4:1 for more serious athletes and around 1:1 but not lower for elite level athletes.

External rewards as a motivational technique rely on a coach,trainer or other influence rather than the athlete to provide the motivation. External rewards appear to work well in the short term, but when the outside influence is unavailable or as athlete needs to be enticed by progressively bigger or more impressive rewards, motivation wanes. The problem with a sole reliance on extrinsic rewards is that in the end nothing is attempted unless it results in a tangible reward. Unfortunately a common occurrence in junior sport is to put too much emphasis on the outcome (result) of an event, which stresses the participant and ultimately creates external control over the individual. Minimising a heavy dependence on external rewards and outcomes are essential to developing self motivated youths.

Self motivated task or goal orientated athletes are participating in the task for its own sake, enjoying the skill or activity and the satisfaction of doing it well. Self motivation is in part achieved through minimising external evaluation. This is extremely important to understand and apply when working with youths.

To be capable of self motivation is essential to ultimate success as there are many situations where you can’t rely on others for assistance.

Critical to developing exercise adherence are the processes of setting goals and celebrating successes. As a reward upon achieving a goal, allow yourself something you don’t normally allow yourself to do. This may be to the indulgence of something you have had to abstain from in order to achieve the objective. For some, ‘Death by chocolate’, a night out, a day off, or a couple of drinks are often ideal rewards. However these options may be perceived as a punishment to others who are committed and enjoy the workout adherence and the lifestyle that they follow. For these individuals, a new pair of exercise covers, a new gym outfit, a piece of training equipment or a new sports bag or an extension of their gym membership would be more appropriate.

A common adage states “What gets rewarded gets done”. Adherence to a regular training system usually produces changes, which come in a variety of forms. These may be visual  (you see a difference in the way you look), kinaesthic (you feel better, more energised), or noticed by others who compliment or comment which reinforce behaviour and promote continuance. As you may by now be aware, these reinforcements or rewards may be extremely valuable to some individuals and essentially worthless to others. Identify what methods of rewards are relevant to the individual concerned and use them to assist the individual to achieve their goal.

common sense training principles

Originally published Oct 1996

Physical conditioning is really no different than any other process in general principles. A real understanding of almost any process would provide you with the principles involved to be successful. By this I mean, if you understand how to successfully bake a cake, or the principles involved in the design and construction of a house, you understand how to go about physical conditioning. This appears true as the principles all seem based upon some sensible, common sense practices. And yet many people attempting to “get fit” want to deviate from principles they would not otherwise question.

Let’s explore what some of these are.

Start with end in mind. What is it you want to achieve? This principle can be encapsulated by a simple cooking analogy, KNOW WHAT TYPE OF CAKE YOU WANT TO BAKE. This is essential as the requirements and ingredients will vary depending on the type of cake you wish to cook. So too with exercising.

The process you choose and your diligence in following it determine your results. IF YOU COOK A SPONGE DON”T EXPECT TO END UP WITH A BANANA CAKE. Many people take a ‘one size fits all’ general approach, but are disappointed when they don’t achieve specific results.

Set goals and appropriate strategies to achieve them. SELECT THE APPROPRIATE RECIPE. These should be planned for the period of time you intend to spend on the project, from short to long term.  What you do and how you do it will determine the end result.

Choose an activity that interests you. IF YOU DON'T LIKE SPONGE CAKES ITS NO USE MAKING ONE FOR YOURSELF. It’s the approach taken with the selected activity that's more important than the activity itself. You may as well choose an activity or activities that you enjoy.

Keep score by evaluating your progress. As you are mixing the ingredients, A CHOCOLATE CAKE IS USUALLY BROWN. If it’s appearing purple as you’re mixing it, you’ve probably done something wrong! Check your progress against the objective you’ve set by using an appropriate method. If in doubt as to what is appropriate, ask your gym instructor.

Variety stimulates interest and creates a continually adaptive process that helps you to keep to a program and eventually achieve the desired result. Over time your requirements often change. I USED TO LIKE CREAM CAKES WITH HUNDREDS AND THOUSANDS, BUT NOW I PREFER FRUIT CAKE.

Address the core requirements needed for success. YOU STILL NEED EGGS TO MAKE A CAKE. As a starting point, consider the overall time, energy systems, resistance, duration, and speed of movement required to achieve your objective.

Gym memberships, dumbells, barbells and equipment only provide the tools. A PILE OF SUGAR, FLOUR, BUTTER, MILK AND EGGS IS NOT A CAKE. The ingredients need to be mixed in a skilful manner. Follow a procedure that uses the tools or ingredients available. Don’t expect the equipment to do the work, they are merely ingredients, it’s what you do with them that's important.
Be aware of your limitations. SOME PEOPLE NATURALLY COOK BETTER THAN OTHERS. Rates of improvement vary between individuals. Some have the genetic makeup to be fabulously successful with limited work, while others need to toil long and hard and may never reach the same level. It may sound cruel, but that’s life!

Seek advice and aspire to continue to learn. CONSIDER ATTENDING A COOKING CLASS.

Evaluate the end result and consider how you might improve the process in the future. THE CAKE DOESN'T ALWAYS TURN OUT LIKE THE ILLUSTRATION IN THE RECIPE BOOK. Sometimes you have failures, the phone went and the cake burnt, or one of the kids opened the oven door and the sponge fell. Try to determine what went wrong. Was the fault in the recipe or me or in other factors? IS THERE ANOTHER CHOCOLATE CAKE RECIPE I COULD TRY?  Is there a better way, or modifications on what seems a sound process to improve and refine the end result?

Celebrate your successes. ENJOY THE CAKE!

where to exercise - home versus gym

Originally published Oct 1996

The increased promotion of the benefits of exercise and healthy lifestyle over the past 25 years is just one factor that has resulted in more people accepting exercise as an important part of their lifestyle. It’s led to a proliferation of alternatives from which to choose. People can now exercise in an enormous range of activities and locations, with or without specialised equipment. Whilst more gyms and health clubs exist today than ever before, more equipment is also available for the domestic market, which provides an interesting dilemma. Should I exercise at home or at a gym? In this article, the various pros and cons of participating in each are examined.

Cost is usually of major consideration when it comes to the selection of an exercise process. Many people choose to ‘go it alone’, walking, jogging or following a system they’re familiar with from their youth. Some purchase a gym membership; others decide to invest in the acquisition of home exercise equipment. The costs involved vary from very little or nothing (breaking out the old tennis covers for a run, which can have disastrous consequences) through to thousands of dollars.

For the purposes of this article home workouts are assumed to involve the use of equipment and do not include participating in structured sports or activities conducted outside the boundaries of the home.

When deciding which avenue to pursue, consider the following important issues.

What is it you’re trying to achieve? Will your preference fulfil this function? It’s not much good buying a stationary bicycle if you want to build muscles! Conversely, is a barbell and dumbell set the most useful tool in trying to develop aerobic fitness? Apart from the purposes of general health requirements, there is no single piece of affordable equipment that will fulfil everyone’s needs over a prolonged time. As such, accept the limitations of any single piece of equipment (both commercial and domestic) and accept that over time your needs and requirements will most probably alter.

Your personality and general demeanour will highlight the appeal and limitations of the two choices, home or gym. Are you highly self-motivated? If not, it’s highly unlikely that you would be successful working by yourself. Would you exercise alone or prefer to be in the company of others? If you desire solitude and the capacity to control your environment a gym may be unsuitable for your needs, as it’s a shared environment. Are you likely to adhere to a program of exercise and if so have you the necessary knowledge to devise one? If not the input from health club staff or a personal trainer will be required.

What budget do you have to pursue your fitness requirements? What time do you have and when do you intend exercising? Are you easily distracted? Gyms are full of interesting people to meet and talk with. You may get a great social workout at the expense of a physical one. Will you need information, encouragement and motivation from others to reach your fitness requirements? Would variety be essential to any program you pursue? If so you may have to acquire a range of equipment in a domestic environment that could be very costly.

Gyms and Health Clubs have distinct advantages over home workouts in terms of variety (both in the amount and type of equipment and activities available), the possibility for social interaction and the professional input in terms of program preparation, monitoring and assessment.

A gym represents a significant capital outlay in equipment that is beyond the reach of the majority of us. Most include a range of pin loaded and hydraulic equipment, permanently set up free weight equipment, safety racks, aerobic equipment including rowers, treadmills, cycles, stepping machines, saunas, spas, and pools which would be unaffordable in a home set up. Many now include crèches, health food bars, and the opportunity to participate in organised social activities. The equipment and facility is maintained for you and staff are encouraged to be qualified and to stay abreast of developments in approaches to fitness. The expertise and encouragement of staff members may help you adhere to the process and therefore achieve your goals. Due to the size of most facilities it’s easy to participate with friends. Many now feature Cardio theatres that allow you to choose from a number of video, television and radio options whilst exercising which is very beneficial for those who view exercise as a chore.

For commuters gyms often provide a good way to avoid peak hour traffic. This usually means that these are the busiest times, and leads to the most common complaint levelled at health clubs, the problems created by crowds and having to wait to use equipment. Other common problems encountered include limitations on opening times car parking facilities and general accessibility and travel required. Finding the yearly membership dues can also be difficult for some, with fees ranging from a few hundred to over a thousand dollars per year depending on the facility.

With all the advantages that a commercial gym provides, why then would anyone bother to workout at home? Home workouts provide a number of very real benefits, depending on the person involved. The convenience and security of not having to leave one’s home appeals to many. Being accessible means you can exercise at any time of day or night that suits you. Travel time and expense is eliminated when working out at home. In theory you can exercise in a controlled environment that naturally you manage. You listen to your music, played at your volume, watch television, and have the environment heated or cooled to your personal satisfaction. There are no crowds or waiting for equipment and you can behave in whatever manner suits you.

Home workouts often provide a means of initiating a program for people who are particularly self-conscious or inhibited. Many people, particularly women, are hesitant about entering what they perceive as a male dominated and threatening environment. Some individuals think they won’t fit in with the crowd at the gym, or are too old, too fat, or not fit enough to participate in a public forum.

Actually adhering to a commitment to exercise in the home is probably the greatest problem in home workout processes. This can be alleviated to some degree by using a personal trainer, but this may be costly. The downside to setting up at home also includes finding an appropriate space in your home. The lounge room or rumpus room, although comfortable, is regularly used for other purposes that will necessitate relocating whatever equipment is set up there. Garages are not always ideal workplaces, often requiring additional insulation and ventilation to provide a comfortable environment. Purpose built facilities are costly and would beg the question if you are going to that amount of expense, mightn’t it be better to attend a gym? Foldaway machines usually end up either permanently put up or permanently put away. This highlights a common occurrence - what seemed like a solution to your exercise needs often end up gathering dust under the bed, in a wardrobe, spare room or garage. Adjustable barbells and dumbells require continuous interruptions to your program, which at times can be annoying but may allow you some rest if required! It’s often not much fun being on your own, and you will be required to provide whatever maintenance is required on the equipment.

The best solution if you can afford it is probably a bit of both. Utilise whatever facility or option is most applicable and convenient at the time. Constraints on time and finances, busy schedules and circumstances outside our control often conspire to make exercise adherence difficult, yet these may be overcome if your options remain open. If this is not possible, and your circumstances required a choice, I’d opt for a convenient Health Club.

guide to gym etiquette 1

Originally published October 1996

A gymnasium is an environment where a number of people interact, sharing time, space and equipment. Rules which help make the environment safe and workable are usually displayed prominently. There are however a number of often unwritten rules and procedures, often only learnt through experience, that make the environment more comfortable and friendly. 

Etiquette in the gym reflects similar principles to those of good manners in general society. They are based on the creation of a safe workplace and a consideration of others. Remember you are sharing an environment and selfish behaviour is considered poorly. Whilst important at all times, these guidelines are particularly applicable at busy times, where space and equipment limitations can test one’s patience.

Adhere to time limits on aerobic machinery. Demand often outstrips availability for these pieces. Be aware of the requirements of others.

Carry a towel and wipe down machinery after you’ve used it. Leave the area in better condition as you found it, or at least, in the same condition. This means replacing barbells, weight plates, dumbells.

Be aware of your surrounds. Check what's going on around you, where people are standing and exercising. Particularly when working with free weights (barbells and dumbells) check you are not putting others at risk before you move. This means ensuring adequate space in case of a mishap and carrying barbells in an upright condition rather than swinging them around horizontally. When loading and unloading barbells do it evenly and preferably with a a partner’s help. An unevenly loaded barbell falling from a rack can be a lethal projectile.

When using barbells use collars to secure the weights and use a spotter if in doubt of your capacity to easily handle the load. Ask someone to help if in doubt.

Replace equipment after use, leaving it where others expect to find it and off the floor. This leaves stations ready for the next person to use, without having to tidy up a mess first. This applies also to replacing workout program records (if you use them), at the completion of your session.

Water and sports drinks are accepted as necessary adjuncts to a workout. Glass containers pose a potential breakage danger so buy plastic containers. Dispose of waste thoughtfully. Sport bars are becoming more popular, consider others (check for crumbs etc...) and ensure packaging is disposed of appropriately. Other food is generally not accepted as appropriate within the workout area itself.

Keep your noise to a minimum. Audibly loud music or obnoxious behaviour is unacceptable in public places. If you want blaring music take a personal stereo player and headphones. So too with grunts and groans!  Ensure you are in control of machines and weights that you use. Pin loaded plates, dumbells and barbells should not be crashing into one another or the ground.

Allow others to use it equipment whilst resting between sets. If someone is occupying a piece of equipment without using it, ask politely if you could use it while they are resting. It’s considered polite to then use the equipment without wasting time and to replace the settings or weights the previous occupant had, allowing them to resume work without delay.

Civility is essential, ask if you are unsure of queuing procedures. Most times individuals waiting to use equipment will stand near to it, but it’s better to ask rather than barging in over someone who has been waiting longer than you.

Being considerate of others, avoiding confrontations and creating a safe and pleasant environment benefits everyone.

speedball - a workout with a difference

Originally published Oct 1996

For individuals seeking some variety in their exercise routine, Speedball delivers! It’s easily adapted to the user, allowing itself to be pursued as a bona fide sport in its own right, as a supplement to an established fitness program, as an excellent off season general conditioner for athletes or as a part of more comprehensive Boxacise circuit.

Speedball is an excellent warm up activity, particularly after proficiency in striking the ball has been developed.

Speedball training is recognised as one of the most beneficial fitness training methods available. This very simple but powerful piece of equipment has many unique benefits.

Speedball training combines general and specific conditioning, muscle toning and fat loss, with practical skills in a socially interactive environment. It’s a low impact, time efficient system that can be adapted to suit the user.  Speedball sharpens reflexes, improves body rhythm, relieves stress, builds greater general fitness and total body balance, whilst assisting whole body co-ordination,  bilateral development and hand-eye co-ordination. As with most activities that require continued application to become proficient, Speedball raises self esteem and an awareness of one’s own personal potential.   

Speedball has both broad appeal and application.

Children can use a lightweight speedball to help develop coordination, reflexes and strength without overtaxing body, whilst simultaneously improving their concentration span.

Many women are attracted to the positive effect Speedball has on cardio-respiratory fitness and bodyfat utilization. Many report encouraging body definition benefits, particularly in the regions of the upper arm, stomach and bust line.

For the elderly, Speedball provides an excellent method of increasing heart rate without putting undue stress on the body.

Speedball  provides disabled participants with the opportunity for a completely different program on frames designed for wheelchair access.

Speedball assists athletes by promoting strength, recovery, stamina, coordination, bilateral body development and discipline.

Although speedballs have been available in boxing for a long time (having originated in pugilistic circles), a great number of boxing champions never used them as the speedballs were often flat or not put up. (The bladders deflate due to atmospheric pressure and need to be pumped up to a firm pressure about once a month.)

Renowned athletics coach Jim Bradley is most widely credited with using the Speedball in an application outside of boxing. Bradley was in search of a training system for his athletes which could improve upper body strength and endurance. He modified a boxing speedball and developed a training method.  Some athletes to have utilized Speedball as a training aid are 1980 Moscow Olympic champion Allan Wells, and many professional foot runners, including Stawell Gift winners Ricky Dunbar, George McNeil, Paul Young and Glenn Crawford.

Boxacise licensed centres which use Speedball as part of a comprehensive training system, and associated championship events have helped popularise it’s use and rapidly raised performance standards around Australia in the last few years. Women elite performers now complete 5 strikes per second as compared to 2.530 in 1992 , the men having improved from 3.940 to 5.866. (Approx 300 hits per minute). The majority of Speedball championship competitions are open events, excepting the sprint events which have separate divisions for men and women. 

When learning to hit the ball, consider these tips :

1. Purchase a quality Speedball swivel and speedball platform which will give a true swing making learning easier. Cheap vinyl balls cannot compete with leather balls because they lack any comparable rebound capacity.

2. Acquiring skills can be made easy, faster and more enjoyable by learning from accredited coaches applying sound principles.

3. Address the ball with feet parallel, hip distance apart, eye level with widest part of ball. Stand at a distance so to touch the ball with clenched fist there is a slight bend in the elbow.

4. The ball is hit with a clenched fist to a 1 2 3 rhythm. You hit the ball, it hits the back of the back board, then the front of the backboard, then the back of the backboard again then it’s hit with the other hand. Sounds difficult but can be picked up in around ten minutes.

5. It’s a good idea to wear lightweight gloves to protect the knuckles.

A speedball training session is usually completed over 6 three minute rounds with a 60 sec break between. Competitions are conducted over various times and include freestyle events which include striking the ball with fists, elbows and other body parts including the head!

Training specifics and participation regularity depend on what you want from the Speedball. A basic exercise program for general conditioning would require participation 3 times per week over six 3 minute rounds. As greater proficiency is required, the demands increase to 4 times per week, 6x3 min rounds, at higher work rates. Elite level participation requires commitment to a minimum of 5 sessions (6x3 minute rounds) per week with high intensity work the norm (an elite male would strike the ball 850 times over three minutes). 

Speedballs are available in many sizes and specifications to suit various skill applications. 10”, 16” long strop 5 grade are accepted as the national standard.  These balls can be used without limitation on any type of swivel. A 10” ball with a strop length of 20 mm for connecting to the swivel is very fast, but when absolute speed is required, a very short strop sprint ball is used. This ball is limited to speed only applications in a forward direction and will get stuck if hit at an angle. In most Boxacise circuits the majority of balls would have long strops. 16” balls are generally used for power punching and freestyle movements.

A recent development of note is the production of a speedball counter. It is now easy to quantify speed, (measured in hits per unit time) thereby assisting motivation through setting and evaluating targets.

It must be remembered that speedball is not an immediate response exercise and that anyone taking it up must be prepared to go through initial muscle soreness to get to a point were they can hit the ball well enough for long enough to get results. This usually means you have to be prepared to train for at least three days per week for around a month. With practise and application the general participant can acquire the speed and skills of elite level participants. An elite Speedball user requires a lot of self discipline and a strong work ethic.

***For more posts relating to cross-training see cross-training articles)***

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    Regards Kym