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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