Dryland: Week 1
The exercises we will use for the first six weeks of dryland will be the same. The number of reps, sets, and resistance will change week to week.
Review the order of the exercises and cardio moves. Review the videos to learn the proper form for the moves and how to incorporate the resistance loops and band. Modify an exercise if it is not appropriate for you. If you need assistance in determining a modification, please leave a question in the comments section so we can answer it for everyone.
You can download and print a copy of the workout here.
Maximum Heart Rate Calculations
by Coach Anita
There are several formulas for calculating a person’s maximum heart rate. Initially maximum heart rate formulas were based on studies of men. Now there are formulas adjusted for gender differences, some for age, and some for athletic condition. Review different calculations and determine what seems to be the best fit for you. Using six different formulas, two adjusted for gender, a 51 year woman’s maximum heart rate was calculated at 160 in the female athlete calculations and between 170-174 in calculations not adjusted for gender. So remember, the calculations are designed to be a guide to help you regulate and understand exertion while you exercise. Consider them as a tool rather than an unbending rule.
Visit this website to find more information about various formulas, and to use a calculator that compares the results based on your information.
Using the Women’s Health Research Institute calculation (the Gulati formula, which returned the lowest maximum heart rate for a 51 year old woman), here is information to assist in keeping you working within the 70-80% range during the cardio portion of dryland.
206 minus 88% of age
*Numbers are rounded except .5
Benefits of Drinking Water
By Suzanne
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
- skin hydration
Dehydration happens when you lose more fluid than what you drink. Signs of dehydration include weakness, low blood pressure, dizziness, confusion, lack of sweating, or urine that is dark in color. If you are not hydrated, your body can’t perform at its highest level. Dehydration can also make your muscle soreness more painful.
To ward off dehydration, drink fluids gradually throughout the day. Remember that you also get fluids from water-rich foods such as salads and fruit. You get about 20% of your water from the foods you eat each day.
A healthy person's water needs will vary based on the climate where you live, your health, how active you are, the season of the year, and your diet. If you drink a lot of coffee and other caffeinated beverages you might lose more water through urination. You will likely also need to drink more water if your diet is high in salty, spicy or sugary foods. More water is necessary if you don't eat a lot of hydrating foods that are high in water like fresh or cooked fruits and vegetables.
There are many different opinions on how much water you should be drinking every day. Health experts recommend eight-8 glasses a day. While the eight glasses rule is a good start, it isn’t based on solid, well researched information. It is recommended that you drink an additional 1.5 to 2.5 cups of water each day if you exercise.
The bottom line:
- Drink often enough throughout the day for clear, pale urine
- When you are thirsty, drink
- During high heat and exercise make sure to drink enough to compensate for the lost or extra needed fluids
Preparing for Dryland Training
by Coach Pat
To be ready for our first dryland workout you will want to spend an hour or so getting familiar with your bands and the exercises. Your Pink bands have different resistance amounts,the darker the color the more resistance. Your straight band is medium resistance but this can be altered based on how much you stretch the band. Less stretch is easier, more is harder.
Get to know your bands prior to doing the workout next Monday. After reviewing the tutorial videos (linked below) try a dry run of the resistance exercises in the workout. If you have not been doing any resistance exercise in the recent past you will want to start with the Xtra light band and possibly no band on some exercises. If you have been working out with some weights you may be able to move to the Light band on some exercises. Keep in mind that large mucles are stronger than small.
You should be able to complete all of the repititions (15 per set) with the last 2 reps of each set being more challenging than the first. In all cases the reps need to be done in good form and if you can't maintain form you need to reduce the resistance. Remember this workout will pay off if all the reps are completed regardless of the amount of resistance. You also want to avoid excess soreness after the workout. Some muscle soreness may be unavoidable but you don't want to be so fatiqued you can't do the next workout.
Err on the light side. As we progress we will be increasing load during the workouts. This is not just done by changing the band it will also be done by adding repetitions to the exercises. Each weeks workout is repeated three times which gives you the ability to adjust and exercise load as well.
Lets get started, view the tutorials and follow along. Then try the exercises all of them with a very light load and make sure you can complete the reps. If any exercise is really easy with the lightest band increase the load for the second set and see how it goes. Make a note, which band to use with each part of the workout. One of the reasons to practice is to be able to get the bands in the correct position for the exercise.
Please place questions in this blog so everyone can see the responses.
Video Tutorials:
Zoom Link for Workouts :
This information is constant , you can copy and put it in your calendar. It should also be available in the practice schedule on TeamSnap
8 comments:
Question for Coach Pat, is it OK to use free weights instead of the bands if we prefer it?
I will not say yes or no. I will say that changing your weight workout will shock your muscles and stop them from adapting to the workout you have become used to. So, there would be benefit to switch even temporarily to bands from free weights , just like it is nice to swap between free weights and machines. We will be supporting and teaching to the band workouts only.
This is Debbie Ploegman. Looking at the workout sheet, are we starting right away with cardio and not warming up first? I’m not familiar with written workouts so I might be reading it wrong. I will be taking it slow and listening to my body and the advice of my acupuncturist. I have been dealing with hip and shoulder issues due to falls.
This I Romney. I see the meeting ID for the Zoom meeting on 3/1 but not the password.
Debbie, the cardio moves will elevate your heart rate, mobilize your joints and warm up your muscles. There are additional stretches after the cardio portion to provide the same benefit to other joints and muscles groups we’ll be using. So that IS the warm up. Everyone should listen to their body and do what is right for you. We’re not all going to look the same, and that’s just fine. What’s work for you is work for you. See you on Monday! -Anita
This is Jetti
I work every Monday and every other Wednesday.
Not sure if Zoom will work at my house but I will definitely work out at home
Ditto. Need a password, please.
You shouldn’t need a password. Click on the link and it should take you to the room. It’s will open at 6:15pm -Anita
Post a Comment