As we are all trying to find ways to stay active while not being able to go to gyms, clubs and in-person classes your coaching staff and fitness director - we've named ourselves TeamFitness - have decided to put together exercise information, workouts, nutrition tips and challenges to help you stay motivated, connected and moving.
This inaugural edition of the Pinks Stay Strong™ newsletter includes links to a weekly exercise move challenge; nutritional information, explanation about the body's energy systems and how to train them, and a workout of the week.
We don't know how long our season will be delayed, but we will provide you with resources to help you restart strong.
If you have any questions about the workouts or information, please leave them in the comments section so our answers can help others as well.
This inaugural edition of the Pinks Stay Strong™ newsletter includes links to a weekly exercise move challenge; nutritional information, explanation about the body's energy systems and how to train them, and a workout of the week.
We don't know how long our season will be delayed, but we will provide you with resources to help you restart strong.
If you have any questions about the workouts or information, please leave them in the comments section so our answers can help others as well.
~Your TeamFitness
Coaches Anita, Oden, Pat, and Fitness Director Suzanne Frank
How to Exercise Your Body’s Energy Systems
By Coach Anita
Energy System Training Workouts link
The body has three diverse energy systems that are used based on the
type and intensity of the activity. Understanding what our energy systems are and how we can train
them allows us to perform better in our sport.
1. Immediate energy. The ATP-CP (adenosine triphosphate-creatin phosphate) system* is the immediate energy system that allows you to snatch a child out of harm's way, throw a fastball,
or react immediately to a given situation that requires movement. It's the energy system we use in
our start sequence. It allows for just a few seconds of muscular work performed at 95-100% effort.
2. Short-term energy. The Anaerobic Lactate system** is the main energy system that allows you
to walk as fast as possible up a 100-yard hill, or pass your hill walking buddy with a 60-second burst
of speed. This system engages for efforts between 1-3 minutes at 85-95% effort.
3. Long-term energy. The Aerobic system*** supplies the energy necessary to walk, run, cycle, and paddle - essentially to move - continuously. Any activity that is sustained for longer than 3-5 minutes relies primarily on the aerobic system.
*also called the Creatine Phosphate energy system, Oxidative Independent energy system, PCr energy system, Alactic energy system, Start-Up energy system.
**also called the Lactic Acid energy system, Oxidative Independent Glycolytic energy system, Linking energy system, Medium energy system.
***also called the Keep Going energy system, Oxidative Dependent energy system, Long-Term energy system.
The energy systems are not turned on and off like a light switch, with one being on while the others are off. Rather, as one is using up its available fuel another is kicking in, so it looks like a series of hills overlayed and spaced out horizontally on a graph (with energy systems on the vertical Y axis and time on the horizontal X axis). While one energy system will be dominant in a situation, both aerobic and anaerobic energy systems are always working, regardless of the intensity or type of activity.
Lactic acid is often associated with the burning sensation in exercising muscles that eventually require a decrease in intensity or cessation of activity. However, the body produces lactic acid in light to moderate activities as well. At lower intensity levels, there is not significant accumulation of lactic acid and the body is able to oxidize (use for energy) it in muscles or the liver.
Lactic acid is not a waste product. The production of it at higher intensity levels allows you to work out harder than you can sustain at the aerobic level. Training the lactate system can result in lower lactic acid production (so it doesn't accumulate to the burning stage), increases in your tolerance level, and quicker removal of it at all working intensities. This allows the body to work at increasingly more intense paces and for longer duration.
Even though dragon boat races typically fall within the 3 minute range, aerobic system training is as necessary as training for the anaerobic (i.e. immediate and short-term) energy systems. Aerobic training enhances (anaerobic) strength training by facilitating more effective and quicker recovery. The aerobic system is the predominant energy system engaged at rest, during mild to moderate activity and during recovery from anaerobic efforts. Training the aerobic system at varying intensities and duration develops the capacity to sustain efforts for longer.
Table adapted by Chan and Humpharies (2009) from Fox E. L. et al, The Physiological Basis for Exercise and Sport, 1993.
Training the anaerobic systems (ATP-CP and Anaerobic Lactate) through cardio activities
(running cycling, stair climbing, rowing machine, paddling) can be uncomfortable. This is the
work you do because it will make you stronger and better able to perform on the boat. Start with training
a maximum of one of these systems a week. Adjust the workout to the level of work at which you can
begin. With increased training, be sure to allow 24-48 hours between these types of training sessions.
Aerobic conditioning at the 50-70% maximum heart rate level can be performed more frequently.
Training the anaerobic systems (ATP-CP and Anaerobic Lactate) through cardio activities
(running cycling, stair climbing, rowing machine, paddling) can be uncomfortable. This is the
work you do because it will make you stronger and better able to perform on the boat. Start with training
a maximum of one of these systems a week. Adjust the workout to the level of work at which you can
begin. With increased training, be sure to allow 24-48 hours between these types of training sessions.
Aerobic conditioning at the 50-70% maximum heart rate level can be performed more frequently.
References
Brooks, D.S. (1997) Program design for personal trainers: Bridging theory into application, Human Kinetics.
Chan, A. & Humphries, S. (2009) Paddles Up! Dragon boat racing in Canada, Natural Heritage Books.
Warming Up
With Suzanne Frank
Warm Up Sequence:
- Ankle circle rotations - right ankle 5 circles going right 5 circles going left. Repeat with left ankle
- Marching in place (see first exercise on video) for 1 minute
- Hip rotations (see second exercise on video) Starting on the right with 10 rotations, switch to left. (Use a chair for stability if needed)
- Forward lunge with side rotation (see third exercise on video). Do 10 lunges (5 on each leg)
- Continue with a one minute cardio pick up - run/ jog in place , jump rope etc
- Staying Alives (fourth exercise on video ) for 45 seconds
- Y/T/W's (fifth exercise on video) hold each position for a count of 5, repeat 5 times
- Jumping Jacks - 20
- Arm Circles (sixth exercise on video) 5 on each side
- Gorilla Swings (seventh exercise on video) 10 on each side
- Half sit swings (eighth exercise on video) ensure you feel this in your ham strings . Do 5 on each leg.
Workout of the Week Brought to you by Coach Oden
Benefits of Drinking Water
By Fitness Director Suzanne Frank
Water helps to keep every system in the body functioning properly. It’s important to drink plenty of fluids when you exercise and especially when the spring and summer temperatures begin to rise. Staying hydrated is a daily necessity.
Water has many important jobs in the body, such as:
- carrying nutrients and oxygen to your cells
- flushing bacteria from your bladder|
- aiding digestion
- preventing constipation
- normalizing blood pressure
- stabilizing your heartbeat
- cushioning joints
- protecting organs and tissues
- regulating body temperature
- maintaining electrolyte balance
Signs of dehydration include weakness, low blood pressure, dizziness, confusion, or urine that is dark in color. To ward off dehydration, drink fluids gradually throughout the day.
According to Harvard Medical School from March 2020, it's not just water that keeps you hydrated. “All beverages containing water contribute to your daily needs. It’s a myth that caffeinated beverages or those containing alcohol are dehydrating because they make you urinate. They do, but over the course of the day, the water from these beverages still leads to a net positive contribution to total fluid consumption. Of course, water is always the better choice.”
Know that you also get fluids from water-rich foods such as salads and fruits.
Challenges, Accountability and Fitness Tracker
By Coach Pat
This Week's Challenge :
Quick Links:
6 comments:
This is great! Thank you Team Fitness... you are awesome!!!
Perfect timing. I've been walking a lot but wanting to do more. Just wasn't sure what. What a great program. Thank you for all your hard work! Am looking forward to getting started
Looking at the cardio workout, I need some advice. It seems aimed at using cardio equipment or running. I don't have any cardio equipment at home, and I don't run on pavement. I have a jump rope which I've been using. Do you have an estimate on what the equivalent times would be using that?
Leilani here! This is great! I will add this to my daily workouts---great to change things up.
The jump rope is a great cardio tool. Instead of distance the workouts need to be measured in duration.
The ATP-CP workouts are performed at 100% maximum effort therefore the work period is not very long. For a 30-second rest period the work would be about 10 seconds. I think this type of workout might be challenging to perform with a jump rope because of the lag due to the swing time. I would suggest doing something like high knees instead. Each effort should feel like significant work so the rest time is lower as the fitness level is higher.
I think a jump rope will work well for Lactate Anaerobic workouts. I’ve added in a work intensity percentage to these workouts. I would suggest for the first 300 meter distance workout a work period of 60-90 seconds at 80-90% intensity with 45 seconds recovery. Start at 60 seconds and add more time as you progress in the workout. For the 150 meter distance workout at 90-100%, the work period should be around 30-60 seconds with 20 seconds recovery. For the last 300 meter distance workout use a work period of 60-90 seconds at 95-100% intensity with 3 minutes recovery.
To convert the 200 meter 60-80% intensity Aerobic workout to a duration based workout, I would start with 20-35 seconds per 100 meters with 30 seconds recovery. You want to work for as long as you can at the highest level you can perform being cognizant that it’s for 20 efforts. For the 400 meter workout, there are 10 efforts. Start with 30-45 seconds per 100 meters. It is important to start where you can perform the workout now. Make modifications as necessary so that you can do the workout. It’s only through repetition and training that you build capacity.
Thank you for the very thorough explanation.
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