2km for Time
April 11, 2011
2.0 km for time
2000/20=100 laps
Cones of 20m marks and time them, each person needs to complete 100laps of the 20m mark, come down and touch the mark. No foot taps or turning around before the marker.
Note down your times. Plug them in the comments section.
5-50+1k Circuit
April 8, 2011
Here is the Circuit for this week:
50 reps of 5 exercises followed by 5x200m runs.
- Squats
- Burpees
- Push Ups
- FlutterKicks
- Skipping
For the Squats, the hips must come down below the knees. For the Burpees, the chest must come down to the ground, legs fully extended. For the Push Ups, the chest must come down to the ground. For the Flutter Kicks, start with 2 legs above your head, a drop of the left and the right leg to count as 1 rep. Skipping is Single Skips.
A very simple program to test the heart and lungs. All you need is 2 markers marking 20m and a skipping rope. Voila, time yourself at the start and have a bash.
Post up your time.
Are You Fit?
January 23, 2010
Fitness refers to ability of the body to function with vigor and alertness. But do we know if we are really fit? How do we tell?
You might want to look at your exercise habits, if there are any. If there aren’t any exercise routines to examine, no fitness. Everyone, no matter what their age, benefits from exercise. It keeps our bodies conditioned, our mental sharpness working at top speed, and thanks to the physical aspect, we get a boost to our cardio health, extra calorie burn, and more oxygen to those cells!
Fitness requires us to examine more than just our exercise routine. The mere definition of fitness refers to the body’s ability to meet physical stresses. That includes coping with our day to day life, getting from the beginning of the day to the end, without being worn completely out. In order to be truly fit, we find ways to rid ourselves of built up stress, the kind that begins to affect our muscles, muscle tone, and composition.
Everyone should aim at performing exercises that are the optimal for improving your level of fitness and increasing your functional strength effectively. Some popular activities that increase cardiovascular fitness include running, swimming, jogging, dancing, cycling, and very brisk walking. Of the examples provided, walking seems to be the most popular Australian activity although; its intensity is nowhere near enough to raise your basic metabolic rate significantly over a longer term.
Functional Strength is the strength to perform daily tasks that incorporate a select range of muscles including pulling, pushing and lifting. Functional strength requires specific functional training with weights that will improve the balance and harmony of your muscles and allow you to move a weight more efficiently.
If you were given a checklist to mark off the definitions above, do you have all the boxes marked off? If you have not, then it should be your goal to sharpen every aspect of your physical capabilities.
Maximize your true potential.
