Training Program Principles for AthletesRecent Articles (show all)
By Ashley Soldera This article will outline some basic principles concerning the right kind of training program needed to be physically fit. Although there are some initial considerations such as attitude, reasons for wanting to be physically fit, and being the best at the sport you play, I will go over the importance of why warming up, working out and cooling down are important elements in an athlete's training program. To start out, all athletes should be aware of three basic elements that constitute any physical fitness program. This includes: a warm-up, workout, and cool-down. Warm-up Why warm up in the first place? It's important to stretch and limber up for at least 5 minutes before participating in the workout itself. The warm-up increases body temperature, stretches ligaments and muscles, and increases flexibility. Warm-ups have been found to prevent injury and muscle soreness, and can also be an effective motivator. If you get satisfaction from a warm-up, you probably will have a stronger desire to participate in the activity. In contrast, a poor warm-up can lead to fatigue and boredom, limiting your attention and ultimately resulting in a poor program. An example of a good warm-up would be something like 2 or 3 minutes of light jogging to increase your metabolic rate and core temperature. This should be followed by a period of flexibility exercises in which the muscles are stretched to take advantage of the increase in muscle elasticity. Finally, the intensity of the warm-up should be increased gradually by performing body movements and skills associated with the specific activity in which you are going to participate. Workout The workout itself should take about 30 minutes to one hour to complete. This part includes exercises and activities that develop muscular strength and endurance, cardio-respiratory endurance, and flexibility. Each workout is specific to the athlete's individual needs so that work and rest periods are alternated for greater gains. Cool-down Finally, the cool-down should take about 5-10 minutes after the vigorous workout is complete. This part of the training program helps return blood to the heart for re-oxygenation and allows enough blood to circulate back to the brain, heart, and intestines. Symptoms such as dizziness or faintness may occur without a cool-down period. The cool-down period enables the body to cool and return to a resting state. Although the value of a warm-up and workout period is well accepted, the importance of a cool-down period afterwards is often ignored. Again, experience and observation seem to indicate that people who stretch during the cool-down period tend to have fewer problems with muscle soreness after strenuous activity which can result from ischemia in the working tissues. Finally, all three elements of an athlete's training program should be enjoyable, individualized and consistent in an every day fashion. There is no shortcut to fitness. It takes time. You should not expect results in a matter of hours or even days! |