ciref_fl

CARDIOVASCULAR ENDURANCE
The word "aerobic" refers to a state of physical well-being in which the heart and lungs combine to provide life-giving oxygen and nutrition to the body's cells. The heart, lungs, and circulatory system transport the gases and nutrients which reach every body cell. In these cells, the complicated process of energy conversion takes place and waste products are discarded. We breathe and our hearts beat continuously many trillions of times during the course of our lives . The more efficient our system, the greater our capacity to perform mechanically.
The efficiency of the cardiovascular system is improved by the things that improve general health. These include diet, weight control, appropriate rest,
and exercise. Several changes take place in the cardiovascular system once aerobic conditioning begins. For example, stroke volume will increase after regular intervals of physical conditioning . This means that every time the heart beats, more blood is made available to the circulatory system .

The heart will be able to beat fewer times to accomplish work at the same rate . The amount of work accomplished is dependent upon the amount of time expended. Both at rest and against a given load, the heart rate is lower as one's stroke volume increases . Another important effect of conditioning is that more oxygen can be taken from the hemoglobin (the iron- containing pigment in the red-blood cell that carries oxygen from the lungs to the tissues) . Tissue oxygenation is also improved by increasing the number and density of capillaries in the muscles being worked . Even in sedentary individuals, these aerobic effects can begin to be realized after as little as 3 weeks of regular aerobic exercise .

FLEXIBILITY
Flexibility is the ability to move without restric- tion during a normal range of movement : it is the quality of being bent without breaking. It is mea- sured by the range of motion present through the connective tissues of ligaments and tendons that surround the joints between the bones and other parts of the body . Natural flexibility decreases with age. A child's body is flexible because the skeleton contains more cartilage, the bones are soft, and the muscles, ligaments, and tendons are more elastic. The loss of flexibility from childhood through adulthood cannot be avoided . However, it can be delayed by regularly performed exercises that stretch and improve the range of muscle and joint move- ment. Adults who maintain their flexibility through stretching exercises feel better, have more energy for everyday activities, and are less susceptible to injuries during sports participation .

SKILL DEVELOPMENT
Being skilled in sports implies the ability to excel. Time, distance, and accuracy objectively measure skillful performance . Competition is also a measure of skill ; as are coordination, balance, and speed.
Skill also can be expressed in terms of grace, beauty, and aesthetics . The ballet dancer, eques- trian, basketball player, and gymnast perform with varying degrees of artistry . While these qualities are not easy to measure objectively, they represent true forms of physical and artistic skill. Thus, many athletic skills are both physical and artistic.
Skillful physical performance is also the result of neuromuscular coordination . Finely-tuned coor- dination can be both inborn and acquired . Certain voluntary and involuntary movements can be de- scribed as being clumsy, awkward, and poorly coordinated . On the other hand, trained and coordi- nated movements are usually graceful and precise. Young children playing active physical games during a school recess exhibit a wide variety of inborn neuromuscular coordination.

MUSCULAR STRENGTH AND ENDURANCE
Physical strength is achieved through muscle development. Muscular strength is defined as the force or tension of a muscle group which can be exerted against a resistance in one maximal effort. Muscle strength and increase in muscle size are acquired by muscles working against a resistant force which is gradually increased as the muscles become stronger.

A strength conditioning program usually con- sists of progressively resistive weight exercises

As one develops strength and endurance, partic- ipation in aerobic and sports activities becomes easier . Strength gains can be specifically oriented toward sports performance by focusing on exercises that simulate movement patterns used in the skill of a particular sport . Most exercise physiologists feel that it takes from 6 to 12 weeks of progressive, organized, muscle-resistance exercise to build up an optimum level of strength for the performance of many competitive sports activities. For outdoor seasonal sports, the program can be combined for maintenance-conditioning during the sport season and for strength-conditioning during the off-season

Muscle Soreness
Muscle soreness is common to beginners in a strengthening program. Two types of soreness can result from muscle strain : acute and delayed.
Acute muscle soreness is often caused by inadequate blood flow . Tension created in a muscu- lar contraction occludes blood flow to the muscles being worked thereby causing ischemia.
Delayed muscle soreness is usually caused by a disruption of the connective tissues . This form of soreness is commonly noticed between 24-48 hours after exercising.

You may have heard the phrase, “The mind is the body’s most powerful muscle.” While the brain technically isn’t a muscle, that powerful saying has a lot of truth to it.
In fact, training your brain is one of the most effective ways to improve your athletic performance and gain an advantage over the competition.
Here’s why:
Sports and athletic endeavors aren’t just about well your muscles perform. Most sports rely heavily on your mental abilities as well.

The recovery process is just as important as the workout itself. There are several reasons for this. One, it helps to prevent injury.
Your muscles need time to heal. Every time you exercise, your muscle tissue is experiencing tiny little tears. It’s a crucial part of getting stronger and bulking up.
If you choose to work through the pain and don’t give your body enough time to recover, you’re just asking for an injury. A lack of proper recovery is one of the most common causes of muscle tears and serious injuries. So, don’t push it.
Secondly, you need to replenish your store of energy. Muscle glycogen, which is basically the stored form of carbohydrates, is used when you exercise. It’s you’re muscle’s energy supply. During the recovery phase, you can restore your muscle glycogen supply for the next workout.
There are several ways to promote healing and properly recover. The easiest is to just take some rest days. Give specific muscle groups a day or two to recover before you push them any further. You can also avoid intense cardio or not work out at all a few days a week. Just stagger your exercise days to give your body all the time it needs.
Post-exercise stretching is another great idea. While most of us know to stretch the muscles to prevent injury before a workout, not too many people will go to that extra trouble after an intense exercise session. However, a few minutes of stretching can aid the recovery process significantly and improve your athletic performance the next time you’re on the field. If you’re looking for a more intense recovery technique, consider getting a massage. Soft tissue massages can make a huge difference in recovery time. Many athletes swear by them. Massages from a professional masseuse can help to realign muscle tissue, reduce inflammation, and get rid of tightness. Plus, it improves the circulatory system. After intense exercise, lymphatic fluid builds up in the muscles. It’s a common cause for muscle stiffness and cramps. Massages can mobilize the lymphatic fluid, essentially flushing it from your system.

It all starts in the morning. Instead of chowing down on sugary cereals and unhealthy fast breakfast foods, you need to eat a healthy supply of carbohydrates, proteins, and fats. A hearty breakfast in the morning provides plenty of fuel for your muscles while also giving you the energy to start our day.

When you’re planning your meals, it’s important to avoid simple sugars and simple carbs. Instead, go for healthier alternatives like complex carbohydrates.

Simple carbs, like high-fructose corn syrup and many ingredients in junk food, are notorious for causing that dreaded mid-day crash. That’s because the carbs are broken down very easily in your body. This results in a rapid blood sugar spike.

You’ll experience a quick boost in energy but unfortunately, it won’t last. After a few hours, you’ll feel lethargic and weak, which isn’t great for athletes who want to push the limits.

Complex carbs like whole-wheat foods, wholesome vegetables, legumes, and more, break down a lot slower. This regulates your blood sugar and keeps your glycemic index relatively low. So, you’ll have a steady supply of energy throughout the day.

Knowing when to eat is also important. It’s recommended that you eat 3 to 4 hours before you hit the gym. A high-protein meal with complex carbs will fuel your workout. After you’re done, eat again.

The goal of your post-workout meal is to replenish nutrients you lost and speed up the recovery process. As we mentioned earlier, you lose a lot of stored energy during your workout. Plus, your muscles experience small micro-injuries.

To support your body, eat plenty of protein and complex carbs. Ideally, you’ll want to eat up to 80 grams of carbs and 40 grams of protein. It can be a bit less if your workout wasn’t super strenuous. Generally, a 2:1 ratio of carbs to protein can do the trick.

The importance of hydration
Drinking enough water each day is crucial for many reasons: to regulate body temperature, keep joints lubricated, prevent infections, deliver nutrients to cells, and keep organs functioning properly. Being well-hydrated also improves sleep quality, cognition, and mood.
Experts recommend drinking roughly 11 cups of water per day for the average woman and 16 for men. And not all of those cups have to come from plain water; for example, some can come from water flavored with fruit or vegetables (lemons, berries, or orange or cucumber slices), or from coffee or tea.
But it’s best to stay away from sugar-sweetened beverages when trying to stay hydrated.

Is crucial that our goals are realistic, achievable and sustainable. Whether your goal is to swim more laps, lift a certain amount of weight or run a specific distance, set an obtainable goal and gradually work to improve.

If you plan to begin exercising regularly or want to begin a new program, you should meet with your primary care provider first and discuss your options. Also, take the time to learn the proper techniques required for your sport or program. Working with a personal trainer or signing up for a class are often safe and enjoyable ways to start a new activity.

It is important to warm up before physical activity because research has shown that a heated muscle is less likely to be strained. To accomplish this, CIREF recommends some light walking or jogging before you start your exercise and then again afterward to help your muscles cool down slowly. Another important way to prevent injury is to increase your flexibility. This can be done by stretching before and after a workout, but it is best to do so once the body is already warm.

Don’t push yourself too hard too fast. Getting in shape or learning a new sport takes time. We need to allow for adequate time to gradually increase training levels so that our bodies have time to adjust to the stresses on our bones, joints and muscles. For instance, when running, increase mileage gradually and give yourself plenty of time to recover between workouts.

Listen to your body.

Adjust your activities if your body is showing signs of too much stress. While a mild and short-lived muscle ache is generally considered ‘good pain,’ pain in your joints is not normal and is a sign that you should cut back.

Follow me

Contact +1 561 873 4539