Fitbit Fitness trackers P1

Welcome to 5.14 fitness, 

Hi everybody. It was addressed in the last post how and why their has been a lack of posts. I apologise for it myself!

So, in this post I will shortly talk about my interest in the Fitbit ftiness trackers. Fitbbit is a company who sell fitness bands ( like smart watches ) products that are for tracking and viewing your fitness. Fitbit currently sell 4 products, I believe ,  and they all range in price. 

The first tracker, the Fitbit flex, is about £35 I think, and it has the most basic features of the 4 due to this price. However, it is still a nifty device and the features are Ideal for somebody who wants to keep track of their exercise and sleep. The trackers can pick up on how many steps you have walked, for how long, at what time etc... The tracker keeps a basic, yet accurate, recording on what you do in the day. It will log if you go out for a run, and the band will allow you to see how you did and how to improve.

I believe that the watch pairs to your device ( phone etc) and from there you can view your data 

The band also tracks your sleep and can wake you up without making a noise, which is very handy.

The band looks stylish and sleek, as you can see on the right. 

The next trackers, the Fitbit charge, is about £60. This tracker has the same features as the flex, however it has a few new things. First of all, it has a display on it which tells the time and gives data whilst you are on the go. It can track calories burned , active minutes steps climbed and many more. It has caller ID so links with your phone just like a smart watch. It is more accurate than the flex and also has a extremely long battery life.

Both these products come in a variety of colours, and they both look really nice to have on your wrist. They are cheap and stylish, and perfect if you are somebody who exercises regularly and wants to track your fitness.

Next post I will talk about the other two products, one of which is the tracker I think is the best and the one I am most likely to buy. 

Thanks for reading, please like and subscribe!

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Sorry + current ab workout

Welcome to 5.14 fitness,

I apologise for no posts of late, but unfortunately due to circumstances this will be a repeating issue over the next year, with myself and will both occupied with school work and exams. 

However I thought I would do a very quick post on my current workout:

For abdominals 5 sets of 

25 reps crunches 

25 reps left/right side crunches

25 reps right/left some crunches

25 reps bicycle reverse crunches 

25 reps Russian twists 

25 reps jackknives

25 reps leg raises 

1 min held leg raise 6 inches from floor 

Thanks for reading, please visit again and check out other posts, if you have any questions or post requests do not hesitate to contact us, remember to plus one everything, comment and follow- work hard and peace!

Jason 

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How can Training be Adapted to Suit a Hockey Player- Requested Post

Welcome to 5.14 Fitness,


This is a question I have been asked so I thought I would produce the answer in the form a post, apologies for lack of posts, I think its been around two weeks since the last one and that's simply because we have just got back to school and trying to sort out our personal lives. Sorry not sorry!


How can training be adapted to suit a hockey player?


In hockey, for a player to improve their fitness they have a wide variety of training methods to choose from in order to improve different aspects of their game. The most important areas in hockey are cardiovascular fitness ( to be able to keep running across the pitch and use a variety of different muscles throughout the game without getting tired)  and muscular strength, which is used to generate speed when chasing after the ball and power when so the keeper is unable to save the shot.

Interval training is intense work (in the case sprints) followed by a rest within the session to allow for recovery, before working again. This can be adapted to suit a hockey player to work for longer with shorter rest times as this is a more game like scenario and will improve cardiovascular fitness- so performers can work to their highest level for the full duration of the match. However this method of training, with more work time and more rest time can improve speed and power, this in hockey so they can chase after the ball and get to it before the opponent does.

Continuous training is running/working at a steady pace over a long distance or period of time without any breaks or rests.  This type of training is used by those trying to improve cardiovascular fitness and muscular endurance as it is a form of aerobic training (where you exercise for long amounts of time and need to breathe); it will help with aerobic sport, in this case hockey, as it is a sport that cannot be performed in one breathe and goes on for a long amount of time. Therefore having good cardiovascular fitness and muscular endurance is key is key, so this type of training will help the performer keep working and not getting too tired.

Fartlek training is a form of training where you work continuously but vary the pace of work at different stages to allow for rest. So you could jog a certain distance, run at 50% of your maximum speed, and then run at 75% and then sprint before walking again and restarting the process every certain distance. This could help improve cardiovascular fitness, speed and power; it also has the practical implication that in hockey you do not always stay at the same speed and that you vary your pace depending on different requirements during the match. So you may sprint forward whilst you are attacking and then jog back into position once the attack is over.

Circuit training is a variety of different activities, performed at stations, that are selected to increase the performer’s fitness. This can be adapted for a hockey player by choosing activities that will help the performer in the game. For example they may start off doing shuttle runs to improve speed and cardiovascular fitness/muscular (as this helps the performer when they dribble with the ball and can keep fulfilling their role the entire match); have a short rest then do push ups to increase strength and power (for when they shoot) after the next break they will do another activity focusing on the power/speed like squat, this process will then continue with the performer picking activities that will improve the skills/areas of fitness most needed  for hockey: cardiovascular fitness, muscular endurance, muscular strength, power, balance and agility. After each activity has been performed a circuit is complete, they then have a longer rest before completing the circuit again and this process happens 2/3 times with each circuit consisting of around 8 activities.

Weight training is a form of interval training using weights to create a resistance for the muscles to work against. This type can be adapted to hockey by using low reps and heavy weights to increase power by targeting arms, so the performer can hit the ball harder helping them pass harder without getting it intercepted or shoot harder and make it more difficult for the keeper to save it so they are more likely to score. But also lots of reps with light weights can increase cardiovascular fitness/muscular endurance which is needed to keep working the entire match, so that they have more energy than the opposition helping them become more successful.  

Cross training is a form of training that uses two or more different types of training in order to improve different areas of the performer’s fitness. A hockey player might use both fartlek training, to improve cardiovascular fitness/ muscular endurance so they can work out their best for longer, but the performer may also use weight training to improve strength/power their shot power which will allow them to hit the ball harder when shooting, this is a form of cross training that is suitable to hockey as it improves two areas that necessary to the sport.

Thanks for reading, please visit again and check out other posts, if you have any questions or post requests do not hesitate to contact us, remember to plus one everything, comment and follow- work hard and peace!

Jason

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My Start To Jogging/Running Week 2

Welcome to 5.14 fitness,

As you can see from my previous posts, I had decided to go running four times a week whilst I am on my six week holiday. The reason for this was to have an exercise which I could maintain and fit into my schedule as it gets jumbled around and becomes hectic due to the holiday. I wanted to do something that makes you feel good and helps as I will be eating more and being active less. Running was what I decided on doing, and I have done exactly that.

So, after my first week of running I went on holiday for a week. During this week, I decided to do no running or training at all. I know this is bad, but the reason behind it was that I wanted to enjoy my holiday. I knew doing training would only make my time for relaxing not relaxing and would make me unhappy. I didn't want to have the weight of having to workout on my mind, so that I could fully enjoy every precious minute of holiday. Also, I had not stopped training for more than 3 days for a year prior to this holiday, so thought I had earned 7 days off.

Anyway, when I came back from holiday I felt very bad physically  as I had eaten a ton of unhealthy food on holiday. I was eating double my usual intake and so afterwards I was quite worried as I had been so unhealthy. Therefore, I decided to amp up the running for a week to make up for the excess food and little exercise. I ran immediately the day after and surprisingly, felt very good whilst doing it. I ran 5k and actually rarely had to stop. I managed to pace myself more and could keep on going for big distances. At some points it felt as though I could carry on running forever, however I stopped for my body's sake. 

The rest of the week was very good, and I did see improvements in a short distance of time. I varied the routes so that it was not as boring, however I still did not enjoy it.
I will be honest, I hoped to enjoy the runs more. Beforehand, I hoped running would be something I enjoyed, as I have still yet to find a individual form of exercise that I like doing. With running, It is ok once I am doing it ;however, the morning and night before a jog I don't like the feeling of knowing I have to get up and run ( if that makes sense ). Hopefully, that will surpass and I will carry on. The weeks following have all been good, and I have never faltered on a run. I have got lost sometimes however!!

Overall, Running has been a very good from of exercise and it has felt very good to complete runs and feel professional. It has improved my fitness levels and I hope I will carry on doing it. I recommend trying it out as all you need is the great outdoors( or a treadmill). Get strava on your phone and you will be good to go and track your results.

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

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My start to Jogging/Running - Week 1

Welcome to 5.14 fitness, 

As you can see from my last post, I had decided to go running four times a week whilst I am on my six week holiday. The reason for this was to have an exercise which I could maintain and fit into my schedule as it gets jumbled around and becomes hectic due to the holiday. I wanted to do something that makes you feel good and helps as I will be eating more and being active less. Running was what I decided on doing, and I have done exactly that.

My first run, about three weeks ago, gave me a  good start to running. I ran 3.4 miles ( a little over 5k ) and did it on a route which I made on Strava . This allowed me to not worry about the route I was taking and just focus on the running. I ran a lot faster than I thought I would, which is probably thanks to Insanity. I went uphill quite a bit which I admit was a bit of a mistake, but overall I did quite well. 

The benefits I felt on this first run were pretty good. First of all, when I got back I felt very happy and good , due to how hard I had worked an what I had done. It made me feel more confident about myself and , most of all, allowed me to enjoy my day more. I also managed to see more of where I live. There are places which I ran through that I had never been before, and it was cool to discover these new areas. It was also good to post my results on Strava, so that others can see it. It was good to compare my results to other people and more notably, my pro cousin. 

The time for my first run was not brilliant, and the worst of all my runs by a long shot. This was probably because I took at easy, as on your first run you should not push yourself to hard. It is important to ease yourself into these things sometimes. I didn't experience any injuries and although it wasn't enjoyable, the run was definitely beneficial.
Over the course of the next week, I ran 4 more times and Improved greatly each time. This was because I pushed myself more and paced myself better. I took slightly different routes every time to make the run more interesting. 

My last run that week was a 5k run, and I performed very well in it. I completed 5k in 21 minutes, which gave me an average pace of 7:08 minutes a mile. For a beginner, I found this was very good and gave me a boost in confidence for more upcoming runs. I also had a 200ft elevation gain, which made things a lot harder of course. 

Add me on Strava - Will Henry Roberts

Next post I will talk about my second and third weeks and more about results etc..
Sorry about lack of posts, it has been poor I admit but I will try to post regularly on a Friday or Saturday now.

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

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New workout day 1 analysis

Welcome to 5.14 Fitness,

Is post will go over the day 1 of 14 day workout I am completing whilst I am on holiday in Turkey, there are 3 days worth of exercise that will be repeated over and in a cycle. So on the fourth day of the two weeks I will be performing day 1 routine again.

Also remember that if you are trying this workout yourself remember it is designed for my ability and towards my goals. My goals are trying to improve my cardio vascular fitness in order to get ready for the football season but also to gain some in the legs and upper body as well as definition and strength in the core. 

I run for 20 minutes as a pulse raising activity and a sort of warm up for the rest of my routine to get my blood flow increasing and muscles warmed up. I also start off slower and gradually get faster until I sprint for the last minute also as a form of warming up but also to vary my speed and to make my body work a little harder and push my self further I order to give it my full efforts. This routine is also used by the England national football team, so if it's good enough for them it's good enough for me!

The majority of the workout is then using the free weights targeting my upper body in particular my arms. I work through a variety of different weights and reps in order to warm up and gradually work up but also to get a balanced workout so it improves many areas not just one, ie bulk as well as definition. I also work in a pyramid styled way of training to warm up and cool down so there is less chance of me pulling a muscle of getting injured.

To finish off I always like to bench a little bit to work on arms and chest and also a bit on the core, I only  bcnh light weights to try to tone the areas not to build tones of muscle mass, this is often a high intensity exercise and brings a nice close to the workout. I keep to working in reps of 10 and then doing 3 sets and working up in woe that's as I said previously I like to warm up and use different weights and to get different results. I like to bench as is the fastest way to get result in the targeted areas as your body is working hard to control the movement of the weights but also keep it stable so it works the muscles a little harder than cables and targets a wider range of muscles. It is also one that I always find gets me really motivated and pumped and it also comes with a few bragging rights.

So this is why I have chosen the actovitoes I do in the first day of the workout more posts in the series to follow, pleas come again, like, follow, plus one, thanks for reading - work hard and peace!

Jason

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My routine ( 1 year of blogging )

Welcome to 5.14 Fitness,

I know this post has been a long time coming but you ha to understand one thing, we are bad bloggers. We never upload pictures, post frequently or even stick to what we say. Yet still you keep coming back and listen to what we have to say and give us this amazing feedback and or this we are ever so greatful. I has also been a year since I started this blog and we have smashed all targets I had set for this site and despite the stats falling in the last few months, due to our poor efforts we have had a very successful year and there will be a Then and Now post to follow. 

This post will be my gym routine that I am following for the course of two weeks whilst I am in Turkey (there is 3 days worth of routines that are repeated throughout the course of the programme):

Day 1:

Tredmill- 0:10 mins, 10 hz/ speed setting

Tredmill- 10:13 mins, 10.5 hz/ speed setting

Tredmill- 13:16 mins, 11 hz/ speed setting

Tredmill- 16:19 mins, 12 hz/ speed setting

Tredmill- 19:20 mins, 15hz/ speed setting

Bicep curl- 12 reps, 3 sets, 5 kg 

Free weight shoulder press- 12 reps, 3 sets, 10 kg 

Single weight tricep curl- 12 reps, 3 sets, 5 kg

Bicep curl- 7 reps, 3 sets, 10 kg

Free weight shoulder press- 10 reps, 3 sets, 12 kg 

Single weight tricep curl- 7 reps, 3 sets, 10 kg

Bicep curl- 5 reps, 3 sets, 12 kg 

Free weight shoulder press- 5 reps, 3 sets, 14 kg 

Single weight tricep curl- 5 reps, 3 sets, 12 kg

Bicep curl- 7 reps, 3 sets, 10 kg 

Free weight shoulder press- 7 reps, 3 sets, 12 kg 

Single weight tricep curl- 7 reps, 3 sets, 10 kg

Bicep curl- 12 reps, 3 sets, 5 kg 

Free weight shoulder press- 12 reps, 3 sets, 10 kg 

Single weight tricep curl- 12 reps, 3 sets, 5 kg

Bench- 10 reps, 3 sets, 20 kg

Bench- 10 reps, 3 sets, 30 kg

Bench- 10 reps, 3 sets, 40 kg

Bench- 10 reps, 3 sets, 20 kg

Weighted crunches with incline- 25 reps, 3 sets, 0 kg

Weighted crunches with incline- 12 reps, 3 sets, 5 kg

Weighted crunches with incline- 12 reps, 3 sets, 7.5 kg

Weighted crunches with incline- 12 reps, 3 sets, 10 kg

Weighted crunches with incline- 25 reps, 3 sets, 0 kg

Day 1 analysis and day 2 to follow in the next few days 

Thanks for reading, this is my actual work out, as you probably know after a year of saying it please come again, follow, plus on everything- work hard and peace!

Jason

Ps to finish off the post and to mark a year or the site I added a cheeky pic of how I looked  when I first started blogging

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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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Cardio- What To Do? Part 3

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 Cycling and swimming.

Swimming 

Cardiovascular exercise refers to the kind of workout that gets your blood pumping, raises your heart rate, boosts your lung capacity and burns calories. Swimming achieves all four of these with the added benefit of weightlessness that reduces impact on your joints. Cardiovascular exercise is only as good as the effort you put into it. Finding the appropriate pace while swimming can ensure maximum cardiovascular benefits.


Swimming can not feel like much of a workout whilst performing it, due to the fact it makes you pretty weightless and you move quite fast without much force. However, the movement you go through to propel yourself forward during front stroke and backstroke requires energy from your muscles and this means your body  sends more oxygen and blood  to your tissues. In other words, your heart pumps faster, which in Cardio is always a good sign that you are burning calories and getting fit. You burn about 240 calories per 30 minutes swimming, which isn't bad at all. 

Swimming is something that you can do quite easily. Either go to your nearest pool or utilise the earth by going to the sea or a lake. Although this might cost money and be cold, it would be effective if you want to train for a triathlon or some kind of swimming event. Getting into swimming could be something that benefits you as you could discover a real talent and compete in events. The world is your oyster! 

Cycling

Cycling is much like running, so be sure to check the previous post about that. Cycling is something, I admit, that I do not really do at all. I am not very good on a bike, and so I am writing this not on experience. However, I do have a cousin who is a cycling enthusiast, he competes in competitions and trains every day with expensive gear. From what I can clearly see from him, cycling is something that comes with great enjoyment. Getting on your bike and cycling through the countryside is something that can be very peaceful and satisfying. The wind on your face and the places you can go is appealing for many. Unlike running, Cycling can get you places and you can visit towns and city's during your cardio.


In terms of cardio, Cycling is very effective. Not only does it get your heart beating, it also really strengthens the muscles in your legs. As you can feel, your muscles ache when cycling, but this might hinder how effective the workout is in terms of weight loss. If your muscles get tired quick, you will go slower and thus not burn as many calories. Despite this, you will still burn a lot and become a much stronger person. 
Cycling only requires a bike and  helmet, but you can buy gear like clothes and accessories to make your ride more successful. Apps like Strava can log your workouts and activity, and gadgets can track your rides to precision. Overall, Cycling is a very effective form of Cardio.    

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

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Injuries Part 2

Welcome to 5.14 Fitness,
 
I apologies for how long it has taken me to produce this post, however we are in the process of making a lot of changes to our house and this is what has occupied the majority of my free time recently. It may be another week or so until posts can become more frequent again but when we get the chance to upload we will.


Cuts 

Cuts are also a form of soft tissue skin damage these happen due to a collision with others or with sharp objects; this could happen during a tackle of if you fall over and make contact with the ground. It will leave a mark on the surface of the skin and start to bleed, the cut should be cleaned and dressed with a plaster or bandage if it seems to get infected visit the hospital or doctor. We can try to avoid these if we remove jewellery, check to make sure equipment is safe and wear protective garments. This happens in sports such as football, rugby and cricket

Bruises

Bruises are a form of soft tissue skin damage and are obtained by making contact with the ground, other players or equipment. This is likely to be by whilst making a tackle or interception (in contact sport) or getting hit by equipment (e.g. racket sports). The impact damages the blood vessels beneath the skin causing the surface to turn blue/purple to yellow/green. We can treat this by applying ice to reduce the swelling. To avoid bruises we should wear protection (e.g. shin pads) or avoid collisions but this is not always possible in sports like rugby.

Fractures

Fractures are what we commonly known as broken bones they happen when the bone is subject to a large force or impact stronger then the bone itself. There are many types of fracture including: compound, simple, greenstick and stress. You might have a fracture if you are experiencing pain, bruising and swelling. The best way to treat a fracture is using the RICEM method, however you may also need to see a doctor so they could potentially apply a cast/sling or prescribe a form of pain relief. To avoid getting a fracture you should try to make as little impact with the ground or equipment as possible, but this is often unavoidable in contact sports such as sumo wrestling, in these sports it is important to wear all the protective items encouraged by the sport.

Dislocations

Dislocations are when the bones in a joint are knocked/moved out of place, often in the shoulder and knee. This injury is caused by a fall of knock to the joint; this could be falling off a trampoline and putting your arms out in front of you to break your fall, this could dislocate your shoulder. This is a very painful injury ( other symptoms could include swelling and joints not functioning normally) and would need to be put back into place and then apply the RICE method . This type of injury is hard to avoid but you could wear protective gear on the joints to reduce the impact on the area. This happens in sports such as gymnastics, volleyball and basketball

Abrasions

Abrasions/grazes are soft tissue skin damage and are caused when skin rubs against a rough surface; this could be due to a fall or slide tackle due to the friction on the ground. The injury comes up on the surface of the skin as the top layer of skin is removed, this can be painful at the time of the injury and dirt can get into the injury causing infection. To avoid this it should be cleaned and dressed as soon as possible, and to avoid the injury all together you should wear protective gear. To reduce swelling should apply ice and compression, but if it gets serious you should go to the hospital. Could happen in hockey or tennis

Ways to prevent injury in general include allowing the body time to have rest and recover, exercising and participating with tired or aching limbs are common way to get injured as they are no longer as elastic or flexible resulting in a loss of movement. Warming up properly is another way to avoid getting injured as muscle and tendons become more flexible but you are also more focused and alert, this all leads to greater movement. Wearing incorrect clothing can also lead to injuries for example in an F1 car you could not wear just a T shirt and shorts as they do not provide much protection from the hazards of the sport. Rules are put into sports in order to protect those taking part, like in football you have to wear shin pads in order to protect your legs and in rugby you cannot jump when someone comes in to a tackle as it is seemed to be dangerous. You also have to make sure you have the correct technique in your sport otherwise you could get injured this way, if you have the wrong technique when throwing a shot putt you could pull a muscle, if you have the wrong technique in pole vaulting you could break a bone from a fall.

Things that governing bodies of the sports try to prevent injury by making the competition balanced, they do this by trying to keep people that are in the same age category, similar weight and in the same gender. They do this to ensure the competition is as fair as possible so there is less chance of the participants getting injured. Equipment has to be checked to ensure it is safe to use and limit the amount of potential injuries, this could do things like putting padding on goal posts to stop people getting hurt from running into them and making sure the studs on football boots aren’t sharp so that they do not cut the opponents. Obstacles on the pitch such as litter which can cause injuries such as cuts or bruises if the participants make a collision with them. In addition the facilities also need to be checked to made sure there safe for use, for example if there are stones or glass on a volleyball court it would be deemed unsafe for use or if a football pitch is very muddy/wet or on a slope players could slide or slip which could again lead to an injury.


Thanks for 6000 views, make sure you keep checking out the blog and older posts etc, follow the blog and me, plus one everything and please comment ideas as well- work hard and peace!






Jason

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Cardio - What to do? Part 2

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  2 ways- Walking and Running 

Walking

Walking is the easiest of the three and also the most relaxing for most people. Walking is something that does not produce the best results as it does not have nearly as much intensity as running or cycling. Walking does little to raise your heart beat and wont make you lose weight as fast as other methods. However, Walking is easy and anybody can do it. Walking is integrated into our lives; we walk to get places and do work. Walking burns calories as it is engaging you muscles and is a form of exercise. Albeit not the most effective form, but nevertheless a form. 


Walking can be done easily- just get out the house and go for a stroll. If you can, walk the fastest speed possible as this will burn the most calories. Walk to the gym, or the park, or your friends house. Whatever the reason, walking at a speed is a good thing and is the perfect choice of exercise if you are incapable of strenuous activity. For example, if you are elderly, a walk can not only make you fitter but make you a lot healthier too! 

Running

Running is the most well known and an extremely good form of cardio. Running gets your heart rate up quickly and there is not many better ways to lose weight and get fit. Running only requires yourself and space, and I am sure there is plenty of space right outside your door. Whether, like most people , you get up early to run around your neighbourhood or you go for a late night jog, running is always going to be considered the go-to for cardio. 

Because of its popularity, Running has never been more amazing. There is a whole host of apps that can map your run, give you results and data, and pretty much make running as fun and effective as possible. For more information, look over some previous posts about apps like Strava and Google fit. 
There is a wide range of electronic gear to track your run and heart rate, as well as stylish clothing that makes running more comfortable. Wristbands like Fitbit track your sleep patterns also to extend the benefits of your run.  This form of cardio is perfect for those who do not have space and want results. It can be hard, yet is worth all the sweat and pain. Motivation is just a click away, there is a host of websites with helpful motivating features to encourage your run. With running, there is no excuses:  you can find the most unfit people running down your street sometimes. Whoever you are, Running , Jogging , sprinting or whatever you want to call it is just a few steps away...

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

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Injuries Part 1 (5000 views !)

Welcome to 5.14 Fitness,








So about a month and a half ago, I released a post thank you all for 3000 views of the blog, well within the 5 days prior to this post we managed to smash 5000 views! To put this in to context, we managed 2000 in less than 2 months. This is absolutely mental and we are so grateful to all the supporters of this blog. Our most viewed post has around 55 on its own, we still have 10 people who have added the blog to their reading list, this is great but if there is an area we need to improve it would be here, on Google plus my page has roughly 160 followers which is great and over 235,000 views again more following is to be targeted but we can hardly complain.




This post is not entirely a landmark post, as I know that a lot of readers prefer actual content posts so I am also adding a new back to basics post to this on injuries it should have 2 parts to this post, second past to be released a later date.




Strains

Strains are a form of soft tissue injury that we commonly get due to overstretching our muscles, when we either twist or wrench the muscle aggressively/awkwardly/too far. As a result of straining the muscle this area is likely to become weakened and stands a chance of becoming a reoccurring issue. You are more likely to avoid strains if you warm up properly to ensure muscles are elastic and limber, however if, during your activity your muscles contract and relax quickly and repeatedly strains become difficult to miss. To treat this type of injury you would apply the RICEM method, Rest Ice Compression Elevation Movement, and if it does not seem to get better after a long rest time visit a doctor.

Sprains

Sprains are another form of soft tissue injury but this time effecting joints rather than muscles (strains). This happens when ankle or wrist joints are twisted suddenly, this could be whilst changing direction or landing heavily. This tears the ligament (attaches muscles to bones)at the joint , sprains can sometimes be avoided by strengthening that area by weight training ,more exercise targeting this area or more vitamin D and calcium which strengthens bones and joints. To treat this type of injury you would apply the RICEM method, Rest Ice Compression Elevation Movement, and if it does not seem to get better after a long rest time visit a doctor.

Tennis Elbow

Tennis elbow is an injury that we get from overusing the elbow joint, the tendons become weak from overuse. This injury often occurs from playing too much tennis (hence the name) but could be from any racket sport or activity similar, often by using an incorrectly sized racket, leaving you with an inflamed and sore elbow. You are more likely to avoid this injury if moderate the amount of time you spend playing the sport and by making sure the equipment you are using is the correct size. To treat this type of injury you would apply the RICEM method, Rest Ice Compression Elevation Movement, and if it does not seem to get better after a long rest time visit a doctor.

to be continued.....


Thanks for 5000 views next landmark being 10,000 so make sure you keep checking out the blog and older posts etc, follow the blog and me, plus one everything and please comment ideas as well- work hard and peace!




Jason

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My Goals Update + New Weights Workout

Welcome to 5.14 Fitness, 

Today I will be posting about how my workouts are going and how I have achieved my goals. 

As I have said, I planned to do Insanity 3 times a week followed by 20 minutes of weight lifting. On the other 3 days, I planned to do weight lifting followed by an abdominal workout. Instead, I have been doing something a little different but still has the same results hopefully. I have also introduced a new weight lifting workout that I will share with you. 

I still follow that basic plan I set, however I have made a few differences to fit in with my schedule. Here is my full week plan:

Monday- 40 mins Insanity followed by 20 mins Weightlifting
Tuesday- 45 mins Weightlifting followed by 15 mins Abdominal workout
Wednesday 25 mins cardio followed by 20 mins Abdominal workout
Thursday- 40 mins Insanity followed by 20 mins Weightlifting  
Friday- 25 mins Abdominal workout 
Saturday- 50 mins Weightlifting  
Sunday- Rest

As you can see, I have 3 core workouts: Cardio, Abdominals and Weightlifting. I do 3 of each every week in order to focus on all the groups. I make sure that I do not have 3 days in a row of weights, as it is important to have a recovery period for your muscles to grow. As I often do not have time for Insanity on Wednesdays like I planned, I do a 25 minute cardio circuit training video which I found on Youtube.
I am still focusing on my Triceps and Biceps and looking to lower my body-fat percentage like I wanted to. This plan Is what I am trying to do every week, however sometimes there are complications and I try my hardest to make up for them. I will post now and again to say if this plan is working and If i am doing too much or too little ( I don't know yet!). I you have any improvements to my plan, I would love some feedback.  

Now onto my new Weightlifting plan. It is called The Ultimate 6-week Home Workout. I am doing it because it only requires dumbbells and a bench, which is what I have. There are 3 parts to it : A legs and shoulders day, a chest and back day and an arms day. I am currently only doing the arms day 3 times a week . I am replacing the other days with arms as I am focusing on that group. 
I do this workout 4 times a week- the full thing on two days and half on the other two ( 3 in total ) . I ma starting straight away on week 2 as week 1 looks a bit to easy. 
Here it is:

Week 1-2       Week 3-4      Week5-6

Standing Biceps Curl                       

2*X 6-8            3 X 8-10       4 X 10-12

Overhead Triceps Extension            

2*X 6-8            3 X 8-10       3 X 10-12

Incline Curl                                      

2 X 6-8            2 X 8-10       3 X 10-12

Weighted Bench Dip                        

2 X 6-8            3 X 8-10       4 X 10-12

One-Arm Incline Preacher Curl                

2 X 6-8            3 X 8-10       3 X 10-12

Lying Triceps Kickback                  

2 X 6-8            3 X 8-10       3 X 10-12

Reverse Curl                                   

3 X 6-8            2 X 8-10       3 X 10-12 

I will keep you updated on this workout. Thank for reading, please subscribe and like (we will like and subscribe back) . Thanks again and peace! 

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