Jennifer Ellison Brown: Principles of training and conditioning

first_img Training must be varied to avoid tedium (boredom). This is done by using a variety of different training methods to keep the enthusiasm and motivation. For example, follow a long workout with a short one, a high intensive session with a relaxed one, or a high-speed session with a slow one. Varying training methods also helps to avoid injuries. The body needs time to recover and adapt to training. Therefore, the stress placed on the body must be gradual or progressive. If the stress is built up too quickly, the risk of injury is great; also, if the challenge is too difficult, it could lead to demotivation. The body training threshold informs us when training is at the optimal level. Progressive loading, with the right amount of rest period for recovery, should result in performance improvement. Fitness cannot be stored for future use. It will disappear if training stops. It takes only three to four weeks for the body to get out of condition. For example, strength training makes the muscles thicken. This is called hypertrophy. If the training stops, the muscle shrinks, leading to atrophy. Therefore, to maintain any improvements, exercise or training has to be repeated regularly. Principle of progression Principle of specificity Principles of training Principle of reversibilitycenter_img This is choosing the right training for the sport or precise exercise for specific muscle groups. The type of training or exercise must be right for the type of improvement we need. Training should focus on the physiological and the psychological factors special to the activity for which the person is being trained. For example, sprinters must include a lot of speed work in their training to develop their fast-twitch muscle fibres. Training is a process based on principles which try to improve physical fitness and motor skills. It involves a balance between work, rest and recovery. Without proper rest, over training and burnout can occur. This, in time, causes performance and motivation to decrease. We all have some natural ability in sport. However, ability alone is not enough. Therefore, for steady progress and to avoid injury, the basic principles should be followed in planning an effective training programme. These five principles are designed to guide the achievement of fitness in a safe way. – Specificity – train for our own particular sport. – Progression – increase training gradually. – Overload – work harder than normal. – Reversibility – we lose fitness if we stop training. – Variation – make training interesting. The body will adapt to extra stress, therefore allowing the systems to work harder than normal will increase fitness. This is done by basing the training on the FITT principle, which is increasing Frequency, Intensity and Time for the Type of activity or exercise. For example, running more times per week, completing the run in a shorter time or increasing the distance, will aid in improving aerobic fitness. Each method will overload the aerobic system, which will gradually adapt to cope with the overload, hereby improving fitness. Principle of  variation Principle of overloadlast_img read more

Delhi govt blames rain for delay in CWG projects

first_imgWith just 25 days to go for the Commonwealth Games (CWG), the Delhi government is again set to miss its deadline for the completion of various projects. This time, the government is blaming the slow progress on the rains. The latest deadline set by the state government expires on September 15, but the works seem far from completion. However the state government defended itself blaming rains in the capital and again refused to take responsibility for the debacle in the making. When Headlines Today posed some blunt questions to Delhi PWD Minister Raj Kumar Chouhan, he hinted at the deadline being missed once again. “Normally it doesn’t rain so heavily in September. We should have completed the work by now, but we are facing difficulties because of rain,” Chouhan said. “Rain doesn’t see any deadline, be it September 10 or 15. It is difficult to do construction when it is raining,” the minister added. On the other side, CWG organising committee chairman Suresh Kalmadi termed the rain as a challenge. He however was confident about the success of the Games. “There were many challenges for the Commonwealth Games. Rain is also a challenge. It has been raining heavily. But we are confident that we will meet this challenge also. Everything will be fine,” Kalmadi said.last_img read more

Navios Containers Buys Five Rickmers Ships

first_imgzoom Navios Maritime Containers has closed its private placement and the acquisition of five container vessels and rights to the remaining fleet of Rickmers Maritime Trust.The company raised some USD 50.3 million of gross proceeds by issuing 10 million shares at a subscription price of USD 5.00 per share.Navios Containers used the proceeds from the private placement to acquire five 4,250 TEU vessels from Navios Partners for a total purchase price of USD 64 million.Recently acquired by Navios Partners from Rickmers Trust, the ships are employed on charters with a net daily charter rate of USD 26,850. The charters expire in 2018 and early 2019 and are expected to generate USD 45 million of EBITDA, assuming expenses approximating current operating costs and 360 revenue days per year.The transaction was partially funded through USD 40 million in proceeds raised through the private placement and the balance in the form of a USD 24 million credit by Navios Partners for a period of 90 days at L+375 bps.Additionally, Navios Containers is in advanced discussions for an up to USD 40 million loan from a commercial lending bank.Furthermore, the company informed that it acquired all the rights under the acquisition agreements entered into between Navios Partners and Rickmers Trust to purchase the remaining nine vessels in the original 14-vessel container fleet.The acquisition of the nine additional vessels “is subject to a number of conditions, and no assurance can be provided that the acquisition will close at all or in part.”last_img read more