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Training Instructions
If you have not been physically active
for a long period of time and also to
avoid health risks you should consult
your general physician before starting
to exercise.
Everyone, or almost everyone, is fascinated by
the champions/athletes among us. We dream
away when we have one look at a trained
body, full of muscles, in movement, and hope
that one day we also have an athletic body
like that. It’s then that we realize that
exceptional performances need exceptional
talents, but also daily training, well organized
and planned within the smallest detail.
If we compare the genetic inheritance of great
athletes to the genetic inheritance of the sporty
amateur in general, we only can determine
small deviations, which can’t explain the
difference in performances.
However if we compare the trainings, we do
see great differences. In general, athletes on a
higher level do not only had years of training,
they also benefit from the help of a
professional coach and have adapted their
lives to their physical condition. Their training
program is outlined and planned within the
smallest detail and is being regularly evaluated
in order to check if the preset goals are being
achieved.
The sporty amateur who wants to improve his
performances usually starts training without a
plan. Sometimes he copies the training
program of a well known athlete. This usually
slows down his progress and often leads to
strain the muscles and sometimes the cardio-
vascular system. A special, optimal training
program, suitable for everyone, would be
wishful.
The incredible complexity and the different
adapting processes which our body has to go
through every training, don’t allow us to use
such a training program. Whether you train on
muscle development, power, endurance,
speed, flexibility or a better coordination of
your movements, everyone starts with different
initial conditions.
The goal of each training program is to
improve your performances. You don’t need to
become a top athlete, you also can train to
lose weight or just to feel better. The optimal
performance can be for example, run 5
minutes longer than before at the same tempo
and without interruption, or do more push-ups
than the day before.
The research on the influence of a sporty
training on our body has made lot of progress
in the last several years. Even if some
questions are still unanswered, the knowledge
we achieved from the sporty science and
related fields, have proven their use in practice
and serve in the first place our top athletes.
This doesn’t mean we can’t use the basics of a
training for top athletes for every individual
which practice a sport and who wants to
improve his performances.
Evaluation of your physical condition
For each level of your training program
(development of the muscles, endurance,
flexibility, speed, coordination of your
movements), we recommend you to find out
through some tests on which level you find
yourself. But first we recommend you to
consult your physician in order to set up a
health report:
•
Are you older than 35 years
•
Have you not been exercising for a long
time
•
Do you have overweight
•
Are some movements not suitable for you
•
Do you have to take medicines
•
Are you suffering from a serious disease or
are you having breathing difficulties
•
Do you have a metabolic disorder (ex.
Diabetes)
•
Do you have any infections
•
Do you have a fever as a result of any
disease
•
Do you have an infectious disease
•
Are you having problems with your organs
•
Do you suffer from hyperventilation
•
Are you having any respiration diseases
•
Do you have any pain while breathing
•
Or do you have a poor physical condition
If your medical health is satisfactory, you can
begin to set up your training program. But
before you start, make sure you know your
initial capacities – or a diagnose–so it is easier
to determine your goals. Only then you can
set up a training program which will match your
goals.
•
Diagnosis
•
Determine your goals.
•
Organization (long, mid-long, short term)
•
Evaluate
1. Diagnoqtique
entretien
préliminaire
et évaluation
Du niveau
2. Détermination des
objectifs et
des pronostics
Fixer le but à atteindre et
établir un plan
chronologique réaliste
3. Organisation
Prévoir des entraînements
à long, moyen et
court terme.
4. Contrôle
Vérification des résultats
obtenus en contrôlant
l’efficacité de
l’entraînement
au moyen de tests répétés
Programmation
Optimale
de
L’entraînement
Summary of Contents for Space Run
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