My Start To Jogging/Running

Welcome to 5.14 fitness, 

Hi guys, today I will be writing about how I am starting to go running. 

It is the start of the holidays for myself, and I have six weeks of no school or work. This means I will not be out and about as much as usual, and therefore I need to stay in shape . My schedule will be completely thrown out the window foe these six weeks as various different things happen, so I need something that I can do early in the morning that purely keeps me fit. I usually play football or walk around a lot however now I will probably be lazing about most days. So, I need to focus more on cardio and fat-burning exercise so I can then not feel bad about lying around a majority of the time. I will also be eating a lot more, so need to balance that out with more exercise.
Due to all this, I have decided to go out for a run 4 times a week in the morning.

Running is something that I have only done once before. It was about 7 months ago, and I went out for a 25 minute run in the early morning. After that, I didn't do it again purely because I did not have the time . I could not afford to wake up early as I needed the sleep but now I have plenty of time to run when I wake up. I am running because it is something which is the most traditional and trust-worthy way of staying in shape and I want to also get better at ling distance. Running is the perfect form of exercise as it focus' primarily on maintaining a healthy weight and staying fit.  

I have a cousin who , a little obsessively, goes cycling and running for hours every day. I have already said a bit about him in a previous post but he has really inspired me to go running as it feels satisfying and professional. My cousin feels great and does so much work that he is good enough now to compete in competitions. His achievement and commitment has really driven me to take up running and be good at it. He used a range of apps but mainly Strava. I have done a review post on Strava if you want to check it out , but to put it briefly, it is an app/website where you record your runs , plan routes, and  talk and compete with other runner or cyclists in your area. It is great and I will be using it in my runs. 

My first run will be  in two days time and my next post will talk about that but also other stuff I have not been able to fit in today, like how running fits in with my workouts and the benefits etc..

Thank for reading, please subscribe and like (we will like and subscribe back) . Thanks again and peace! 

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Back to Basic #2

Welcome to 5.14 Fitness, 

This post continue from the previous back to basics, expat get the foundations of activity and exercise.

Stages of participation:

Foundation- beginner, first time 

Participation - non competitive, school clubs

Performance- competitive, tournaments

Excellence- Olympics, the best 

Categories of influence ( remembered as CHIPS R):

Culture: race, age, gender, religion 

Health: illness, health problems 

Image: fashion, media

People: peers, family, role models

Socioeconomic: costs, status

Resources: access, time, location 

Health related fitness components of exercise: (Big Fat Maureen Munches Cakes)

Body composition- the percentage of body weight that is fat, water, muscle or bone 

Flexibility- amount of range possible at a joint

Muscular strength- amount of force a muscle can exert

Muscular endurance- using muscles many times without tiring 

Cardiovascular fitness/ endurance- exercising the entire body over a period of time 

Skill related fitness components of exercise: (P CRABS)

Power- ability to perform strength activities quickly, strength x speed 

Balance- ability to keep the body's centre of mass above the base of support 

Coordination- ability to use 2 or more body parts at the same time 

Agility- ability to change position quickly and control the movement 

Speed- ability to perform a movement quickly or cover a distance in a period of time 

Reaction time- time taken between the presentation of a stimulus and a movement 

Methods of training (more posts to follow in detail soon!)

Fartlek 

Continuous 

Circuit

Weight

Interval 

Cross 

Principles of training (RIPS FITT)

Reversibility, rest, recovery 

Individual needs

Progressive overload

Specificity 

Frequency 

Intensity 

Time

Type

This post will be continued ...

Thanks for reading hope you enjoyed, check out other posts for more info, please plus one and comment and follow us- work hard and peace!

Jason 

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My Goals - May Update

Welcome to 5.14 fitness,

Hi guys, I apologise for the long absence but both Jack and I have had two weeks of exams so have not had the time to post. 
However, these exams are now over and we are reading to get back to business, and I am starting by updating on my goals and routines. 

It has been a while since I last updated on this, and I have changed my schedule quite a bit. As you might tell, I am not a hard-core fitness fanatic that will push to extremes to get results. Instead, I workout 6 days a week and eat healthily. My workouts are all usually an hour long but may be less or more depending on the time I have. 

I mix together weight training, high intensity interval training and circuit training to formulate my workouts, and I base them around my day to day life,  I often have limited time, and so my free time is taken up by these workouts which makes them a lot less enjoyable! I only have a small amount of space ( my bedroom ) and so all my workouts can be done anywhere - trust me when I say that, my room is tiny.  
Last time I updated, I told you about my new weights plan and my full schedule. I have now changed that slightly, as I now have access to a gym once a week. This means that on a Wednesday I now do weight lifting and can work on areas I could not before. I have also introduced an extra abdominal workout so that I do it four times a week now. 

Here is my full schedule:
Monday- 40 mins Insanity followed by 20 mins Weightlifting
Tuesday- 25 mins cardio followed by 20 mins Abdominal workout followed by 10 mins chest workout
Wednesday 45 mins weight lifting followed by 20 mins Abdominal workout
Thursday- 40 mins Insanity followed by 20 mins Weightlifting  
Friday- 25 mins Abdominal workout 
Saturday- 45 mins weight lifting, 20 mins Abdominal workout
Sunday- Rest

As you can see, I still do Insanity twice a week which is incredibly effective and is very intense. It burns a lot more than regular cardio and trains all aspects of your body also. I hope this update tells you a little more about what I do- next time I will talk about the results of it. 

Thank for reading, please subscribe and like (we will like and subscribe back) . Thanks again and peace! 

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Back and Back to Basics #1

Welcome to 5.14 Fitness,




 I have to apologise for the absence of posts recently, I think it has been over two weeks since the last one, however I am sure you can appreciate that both myself and Will have both just finished our exams for the year so we have been busy revising. So we apologise but we will try to get things back to routinely fashion as soon as possible.

This post will be the first in what is going to start as a four part series that will recap the basics of fitness and physical activity.

Definitions:

Heath is the complete state of physical, mental and social wellbeing not merely the absence of sickness or infirmity 

Fitness is the ability to meet the demands of your environment 

Exercise is a form of physical activity that maintains or improves fitness 

Performance is how well an activity is completed 

Categories of benefits of exercise:

Physical, eg increased health

Mental, eg relieves stress 

Social, eg new friends are found 

Purposes of iniatiatives: 

Get people involved 

Keep people involved 

Provide a path to the elite level 

3 sporting agencies:

Sport England 

Youth Sport Trust

Governing Bodies ( eg FIFA, NBA, PGA, RFU, ECB)

Roles for people to remain involved in sport:

Performer who needs to be fit, motovated and have knowledge of the sport

Coach who needs to have good knowledge of the sport, the ability to analyse and to be a good motivator

Official who needs to be calm, have good knowledge of the sport and be confident 

Volunteer who needs to be enthusiastic, organised and committed 

To be continued.....

Thanks for reading, please come back against well as plus one the blog and the post, comment, follow the blog and follow me- work hard and peace!

Jason

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Cardio - What To Do? Part 4

Welcome to 5.14 fitness,

Today I will be carrying on a series of posts about Cardio and the different ways to do it.

Almost every sport has cardio implemented, whether it is running in football or swimming in water polo. This cardio is key in order to become a healthier, fitter and thinner person. It is important that Cardio is done ,as without it, a good measure of health can not be achieved. Sport is the perfect way to do Cardio, but there is other ways that can sometimes be more effective ( Jogging for example). The important rule here is: Cardio is key. Aerobically exercising : Getting your heart rate up, sweating and breathing like hell is important for us! Today I will be writing about  team sports. 

There are countless sports that involve you working as part of a team. Whether it is football, rugby or netball, these sports almost always require you to run and  get fitter. This is a great way to do cardio and the choice of sport to do is endless.
First of all, Team sport gives you other people that will cheer you on and make you strive to work and get better. Unlike in individual sports, team sports mean that you have people to rely on. This means there may not be as much pressure, and if you are not particular skilled it is not the end of the world. However, it also means others rely on you, so you have to be ready to step up and not be scared of letting others down. 
Having other people helping you can make you feel so much better, and it also makes the cardio a lot more fun. Running around with friends, striving towards one goal ( to win ) is a great way to make Cardio enjoyable and also more rewarding. There is nothing better than the feeling of success, especially after you have fought hard to earn it with other people. 

Team sports require skill more than other cardio like Running. When jogging, it does not matter whether you are good or bad, just as long as you are getting your heart pumping. Sport however, requires you to be good if you want to succeed. Therefore, you need to think carefully at what your goals are. If you are just aiming to lose weight and want nothing else, then other cardio methods are probably more worth your time. If you are looking to improve and get better at a sport, that is also a major bonus. 

It does not take much to start doing  team sports. The amount of variety to choose from is amazing ; there will certainly be one for you. Just get online and search up what sport you want near where you live, and there will be a whole host of options. You will find places to go to play these sports, and if you are good you can be picked to play in a real team. It is a common misconception that you have to be world-class to play in any team at sports. In fact, it is the opposite. There are hundreds of leagues for hundreds of types of people. Just get up, go to a session, and there will normally be teams that you can be placed in where you will be surrounded by people of a similar ability. Don't be scared to go out there and investigate what you can do. 
If you are interested in hockey, look up hockey near your area and go to a session. If you don't like it, try something else!

Sport makes you run, which is Cardio. There is little point in me going on about how it can help the body, I am sure you already know the benefits! Join a team, have fun, and strive to get better.

Thank for reading, please follow and like (we will like and follow back) . Thanks again and peace!   

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Principles of Training

Welcome to 5.14 Fitness,


Guys it is still exam season so the excuse behind the lack of posts is that we are temporarily occupying our time in alternative ways. However I can promise daily diaries will return next week.


This is a GCSE PE worksheet used in schools


By using the principles of training as a framework we can plan a personal training programme that uses scientific principles to improve performance, skill, game and physical fitness. A successful training programme will me individual differences which are personal fitness needs based on age, gender, fitness, and the sport for which we are training. A successful training programme will also include exercises in the correct heart rate  target zone. The principle of specificity shows that training must be matched to the needs of the sporting activity to improve the specific component of fitness in the body parts in the sport uses. Once the type of method of training has been selected to suit the needs, progressive overload should be adopted to gradually increase how hard you work over time. This is not to be confused with overwork which can result in injury Lack of, or prolonged breaks, in training can result in reversibility where any adaptations taken place during as a result of training will be reversed once you stop. In planning a programme, use the FITT principles to add detail is important. To decide how often you train is considered frequency and relates to how often you train. the intensity,or how hard, you work each session can increase as you get fitter. Similarly the length of time, how long per session can increase to overload the body. You should also consider the principle of moderation. It is important to have rest periods which allow the body to repair and recover so you can work at a high enough level on the next session


to be continued


This is not my own content, thanks for reading, please follow , comment and plus one, rememeber to come back again and top work hard- peace!


Jason

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Benefits Of Running

Welcome to 5.14 fitness,

Today I will be posting something a little different - the benefits of running. I found an article which sums up the rewards of this form of exercise extremely well. Here are the six benefits given from www.active.com. 

Improve Your Health

Believe it or not, running is actually a great way to increase your overall level of health.  Research shows that running can raise your levels of good cholesterol while also helping you increase lung function and use.  In addition, running can also boost your immune system and lower your risk of developing blood clots.

Prevent Disease

For women, running can actually help to lower your risk of breast cancer.  It can also help reduce the risk of having a stroke.  Many doctors today recommend running for people who are in the early stages of diabetes, high blood pressure, and osteoporosis, and it is proven to help reduce the risk of having a heart attack.  By helping the arteries retain their elasticity and strengthening the heart, your chances of suffering a heart attack can be significantly reduced.

Lose Weight

Running is one of the best forms of exercise for losing or maintaining a consistent weight.  You will find that it is a leading way to burn off extra calories and that it is the second most effective exercise in terms of calories burned per minute, following only after cross country skiing.

Boost Your Confidence

Not all of the benefits of running are physical.  Running can provide an noticeable boost to your confidence and self-esteem.  By setting and achieving goals, you can help give yourself a greater sense of empowerment that will leave you feeling much happier.

Relieve Stress

Stress can actually cause a number of health and mood problems.  It can also diminish appetite and sleep quality.  When you run, you force your body to exert excess energy and hormones.  Running also helps to reduce your chances of developing tension headaches.

Eliminate Depression

When you are depressed, the last thing you likely want to do is to get up and go for a run.  Yet you will find that after only a few minutes of running, your brain will start to secrete hormones that naturally improve your mood.  In fact, there are few things in the world that can better or more rapidly treat depression than exercise such as running.

There you are, six reasons why running can change your life for the better. Thanks for reading, please like and subscribe, and peace!

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