| Training
principles & the holistic approach |
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| Links:IntroductionTraining
preparations Types
of exerciseTraining
planners |
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The
holistic approach
The summary of all the training aspects
considered so far is to take a holistic approach to your preparation,
and it is this attention to detail and care for yourself that
must continue on the course. However we have heard of laughable
ideas, such as taking the batteries out of a TV remote control
to make you get up more often, used by people who consider this
a worthwhile method of training. A holistic approach is not
lots of little bits, as these don't add up to much. Rather it
is doing many large actions that compliment each other.
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Types of exercise to consider
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| RUNNING |
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good for aerobic & anaerobic fitness though take care
with your joints. |
| SWIMMING |
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excellent aerobic workout that does not put major stress
on joints. |
| CYCLING |
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good for strength & endurance, and useful throughout
training schedules. |
| ROWING |
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very good for aerobic endurance, stamina, and for muscle
capacity building. |
| AEROBICS |
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dependant on type of exercises, this is useful for flexibility
& stamina. |
| CLIMBING |
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this naturally enhances strength & muscle power, and
climbing skills. |
| WALKING |
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only useful as a warm down exercise, as it gives a low
level of fitness. |
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General principles of training |
| FLEXIBILITY |
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flexibility exercises are important so no muscle damage
occurs during exercise. |
| DURATION |
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the effect of aerobic exercise is optimised in training
periods of over 30 minutes. |
| TARGETS |
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always push yourself in training, which can be done by
setting goals or targets. |
| RECORDS |
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record completed exercise so that you have a diary to
discus with advisors. |
| WELLBEING |
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psychology is important in training, and you must enjoy
the exercise you are doing. |
| VARIETY |
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varying the exercise can be beneficial as different muscle
groups are exercised. |
| EQUIPMENT |
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use equipment that is designed for the type of exercises
you are participating in. |
| HEARTRATE |
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monitor your heart rate and try to keep it within the
suggested boundaries. |
| COOLING |
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warm down periods prevent cramps and enable the exercised
muscles to cool. |
| DIET |
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diet is a factor that can assist the training and provide
the energy when needed. |
| SPECIFIC |
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doing the sport you are training for, can be part of your
training programme. |
| INJURIES |
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if you injure yourself during training, take advice as
to when you can start again. |
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Timescale
It
is likely that you have booked on a course less than a year
ahead, so you must try and condense all these elements into
the time available to you. If you train hard for six to eight
weeks, then you should be able to get to about 80% of the level
of fitness, as if you had been training for over six months,
however your psychological training is likely to suffer slightly
in terms of determination and the drive to push yourself to
your limits. |
