Week 1 - Staying Fit Off The Water

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.

~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.

	ATP-CP     (immediate energy)	Anaerobic Lactate (short-term energy)	Aerobic         (long-term energy)
Dragon boating	30%	50%	20%
Distance running	10%	20%	70%
Golf swing	95%	5%	0%
Basketball	60%	20%	20%
Soccer	50%	20%	30%
Volleyball	80%	5%	15%

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.

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

Catch the video for all the moves.

Warm Up Sequence:

1. Ankle circle rotations - right ankle 5 circles going right 5 circles going left.  Repeat with left ankle
2. Marching in place (see first exercise on video) for 1 minute
3. Hip rotations (see second exercise on video) Starting on the right with 10 rotations,  switch to left.  (Use a chair for stability if needed)
4. Forward lunge with side rotation (see third exercise on video).  Do 10 lunges (5 on each leg)
5. Continue with  a one minute cardio pick up - run/ jog in place , jump rope etc
6. Staying Alives (fourth exercise on video ) for 45 seconds
7. Y/T/W's (fifth exercise on video) hold each position for a count of 5, repeat 5 times
8. Jumping Jacks - 20
9. Arm Circles (sixth exercise on video) 5 on each side
10. Gorilla Swings (seventh exercise on video) 10 on each side
11. 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 

Written Workout Link  Here 

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

A healthy person's water needs will vary based on exercise especially if you are losing water through sweat. 

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

We have developed a "Fitness Tracker" to help you with accountability. Each week you can enter the number of times you completed an item and your participation in the Challenges. Enter your name in the far left and use the same lines to record the next 4 weeks. During the training season on the water we commit to our Pink Phoenix teammates to be at scheduled practices.  That visible commitment keeps us accountable to our teammates. Use the tracker to demonstrate that same commitment and accountability to the team. Participation in the Challenges is your choice. Some will be like this week's, others will involve partnering. It will all be fun!

To help you get quickly to all the workouts, so you can bypass reading the blog every time, the links are included in the Fitness Tracker for each week. Use the PDX Pink Phoenix FB page to also talk about what you are doing.    

This Week's Challenge :   
Drink 8 glasses of water (64 oz) a day. On days you are active increase your water intake to 10 - 12 glasses per day. Record the #Days completed on the Fitness Tracker. 

Quick Links: 
Energy System Training Workouts
Warm-Up Sequence
Workout of the Week
Fitness Tracker

Pinks Stay Strong!

Read More

Week 1 - Staying Fit Off The Water

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.

~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.

	ATP-CP     (immediate energy)	Anaerobic Lactate (short-term energy)	Aerobic         (long-term energy)
Dragon boating	30%	50%	20%
Distance running	10%	20%	70%
Golf swing	95%	5%	0%
Basketball	60%	20%	20%
Soccer	50%	20%	30%
Volleyball	80%	5%	15%

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.

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

Catch the video for all the moves.

Warm Up Sequence:

1. Ankle circle rotations - right ankle 5 circles going right 5 circles going left.  Repeat with left ankle
2. Marching in place (see first exercise on video) for 1 minute
3. Hip rotations (see second exercise on video) Starting on the right with 10 rotations,  switch to left.  (Use a chair for stability if needed)
4. Forward lunge with side rotation (see third exercise on video).  Do 10 lunges (5 on each leg)
5. Continue with  a one minute cardio pick up - run/ jog in place , jump rope etc
6. Staying Alives (fourth exercise on video ) for 45 seconds
7. Y/T/W's (fifth exercise on video) hold each position for a count of 5, repeat 5 times
8. Jumping Jacks - 20
9. Arm Circles (sixth exercise on video) 5 on each side
10. Gorilla Swings (seventh exercise on video) 10 on each side
11. 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 

Written Workout Link  Here 

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

A healthy person's water needs will vary based on exercise especially if you are losing water through sweat. 

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

We have developed a "Fitness Tracker" to help you with accountability. Each week you can enter the number of times you completed an item and your participation in the Challenges. Enter your name in the far left and use the same lines to record the next 4 weeks.

Read More