Welcome to Scribd, the world's digital library. Read, publish, and share books and documents. See more
Download
Standard view
Full view
of .
Look up keyword
Like this
1Activity
0 of .
Results for:
No results containing your search query
P. 1
Training for Life Pt 1

Training for Life Pt 1

Ratings:

5.0

(2)
|Views: 104|Likes:
Published by dude02135
T-Bone's Docs
T-Bone's Docs

More info:

Published by: dude02135 on May 27, 2008
Copyright:Attribution Non-commercial

Availability:

Read on Scribd mobile: iPhone, iPad and Android.
download as PDF, TXT or read online from Scribd
See more
See less

06/14/2009

pdf

text

original

 
Training for Life. Pt 1
Res, Monday 05 November 2007 - 01:00:10[newpage=Foreword & Rest]
Forword
This article is written to help people who want to conserve their body and continue to improve on skills for as long as they live. This isnot a piece to argue the effectiveness of conformed training versus natural or creative methods. My intention is not to preach anything,but merely offer scientific theories on how the body can be maintained. The majority of what is discussed is most effective whenapplied to conventional training periods, (ex. training for 1 - 2 hour time blocks) but the knowledge can still be applied to all ranges ofpractice. I'm not claiming to be an expert on anything; this is just a collection of principles I have developed, borrowed, and studiedthoroughly. I have divided this collection into 4 principles (Rest, Fuel, Pyramid, and Variety). I call this article part 1, because for aslong as I live I will continue to grow and be able to share more things. Some things may change completely, whereas other things willbecome more precise. I hope that what I write can be of use.
Rest
Think of sleep as being a powerful thing and do it with intensity. Sleep with intensity, dream intense dreams, and then wake up andtrain intensely. Your body makes the most progress when it is asleep, so you have to consider your sleep as part of your training. Ifyou wouldn't end a training session short, then you shouldn't cut your sleep short either. How much sleep you need can vary fromperson to person, but the average adult needs 7 8 hours of sleep each night.Rest also refers to the time between training sessions. Some people can train several times a day, and almost every day. The body'scentral nervous system (CNS) is most responsible for this kind of ability. A CNS that is highly adapted to a certain exercise will befound in a person who has trained said exercise for many years. The techniques practiced over the years are now easy for theperson's body to control and therefore take little effort. For example: an advanced acrobat can back flip all day, where as a beginnermight tire from a few and report soreness the day after. It seems that in order to train more, you have to train for more; however somepeople's genetics will allow them to catch on to techniques faster than others and therefore require less work to perform. All in all,techniques that are easy for one to perform can be done more frequently than ones that require more concentration of the body.Before you start to train you should asses yourself. If you worked really hard on something the day before and are still feeling painfrom it either physically or mentally it is probably a good idea to rest on this technique. Never attempt something that is destroying youinside. One will always find that when approaching something with peace of mind they will be far more successful than by attempting itover and over again through torment.Rest with intensity until you find peace.[newpage=Fuel]
Fuel
 
Your body can't maintain itself through regular training without sufficient fueling. This fueling should begin with pure water from theearth. The answer to how much water you need to be drinking is simple more. It's important to fuel your body with water before,after, and during your training. Throw away your energy drinks and juices, because they aren't helping you. The sustenance you getfrom these products is processed materials, which are not absorbed by the body as well as natural foods. They are not a worthysubstitute for water and shouldn't be used in such a way. Start drinking more water and feel your body cleanse itself as you prepare totrain more.Before training one should consume carbohydrate and calorie enriched foods to sustain their energy. When preparing your pre-trainingmeal your primary ingredient should be fruit. Bananas, Pineapples, Papaya's, Oranges , and Berries are all rich in the kind of energy(mainly carbohydrates) you need before training. Protein is often seen as an important substance, but shouldn't be focused on asmuch as the carbohydrate content of your meal. Don't fill yourself up, but make sure you eat enough to be satisfied. If you're full youwill feel heavy when you start to train. This meal should be taken 1 (minimum) to 2 (maximum) hours before training begins. Shakesare a popular pre-training meal, because you can combine different substances with ease, and the fact that it is in a liquid form speedsup the digestive process.Here's a simple recipe for a sufficient shake:Using a blender with measurements» 1 frozen banana (you can add other fruits if you like but try to keep it at around 1 cup of total fruit)» 1 scoop of chocolate whey protein powder (you may also add in a scoop of carbohydrate supplement)» Low Fat Milk (add until total contents of shake = 2 cups/500ml)» Extra Sweetening (if you must, you can add in a table spoon of sugar, chocolate syrup, or organic peanut butter to sweeten yourshake)After training one should consume a meal similar to the pre-training meal. This meal should be larger in size, because your body ishungry from the training and will absorb food easier. Try to stay away from consuming any supplements at this point. Actually makeyourself a well rounded meal of real food complete with an adequate amount of fiber and vitamins from fruit or vegetables. Dependingon the time of day some good choices are: scrambled egg whites with whole wheat bread and a bowl of fruit salad, stir friedvegetables with chicken and rice, whole wheat pasta with meat sauce and a salad, a turkey sandwich made on whole wheat breadwith green lettuce and tomatoes, or oatmeal with an egg or two cooked in and a side of fruit. Enjoy this meal with a cool glass of water.[newpage=Pyramid]
Pyramid
A proper warm-up will efficiently increase blood flow to muscles, lubricate joints, and focus the mind. Obviously the internal changesyour body makes while gradually preparing for exercise this way will prevent many discomforts and injuries during the training session.
 
Ones training should begin by slowly rotating all of the individual joints of the body through a full range of motion. Complete tenrotations of each joint by starting with your toes and going up to your head. If you complete ten repetitions and feel that the joint hasnot exercised its full range of motion do another ten. Now complete about/up to five minutes of light cardio activity. Some examples ofappropriate light cardio are jogging, jumping rope, jumping jacks, shadow boxing, or performing a form/kata slowly. Once you feel asubstantial raise in heart rate you can move on to dynamic stretches. Dynamic stretching means to move through a full range ofmotion in a joint usually via a swinging motion. Some examples are: high kicks, knee raises, and arm swings. The stretches youchoose should reflect the kinds of movements you'll be doing in your training. After this is finished it is a good idea to do a fewadditional motions that are specific to the sport you are training in. Try to do these motions slow and controlled, so that you ease yourway in to the powerful and dynamic work you will be performing later.When put together a typical warm-up should look like this:» curl and extend the toes (rapid)» rotate the ankles» rotate and bend the knees» rotate the hips» twist the torso» arm circles» rotate elbow» rotate wrist» curl and extend the fingers (rapid)» circle the neck to the front only» lift and lower head5 minutes of light cardio» high kick to front» high kick to side» high kick to back

You're Reading a Free Preview

Download
scribd
/*********** DO NOT ALTER ANYTHING BELOW THIS LINE ! ************/ var s_code=s.t();if(s_code)document.write(s_code)//-->