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fit for sport > A guide for Adults with A spinAl Cord impAirment exercise nutrition psychology If you are currently taking part in exercise or sport at least three to four times per week, this Fit for Sport guide will help you understand how to adjust your training and nutrition, and how to use some psychological skills to improve your performance. No matter what level you are currently at, this guide can help you to achieve your own personal goals. Most importantly this guide will hopefully give you the confidence to lead a healthy, more active lifestyle. Good luck! Andy BArrow ParalympicsGB Wheelchair Rugby Athlete 3 x Paralympian 3 x European gold medallist “Haing played Wheelchair Rugby or many years understand the importance o training nutrition and psychology or the elite athlete Hoeer oercoming barriers to physical actiity and exercise and eating ell hae become een more important no that hae retired may not be an elite athlete anymore but still ant to maintain my health and fitness “ is this seCtion for me? fit for life > fit for life 06 4 o you want to get fitter and healthier Ho to ercome Barriers to Exercise 4 o you currently do little physical activity and exercise Physical Actiity and Exercise General Guidelines he ain omponents o itness 4 o you have limited nutrition knowledge aety Alays omes irst What ype o Exercise an o Exercise onsiderations 4 o you want to learn andor recap the asics utrition ey eatures o a Healthy iet CliCk here to view seCtion Weight anagement 3 And downloAd sepArAtely ood aety and Hygiene fit for sport > fit for sport 26 Physical Actiity and Exercise 4 o you already regularly at least three to four times per onitoring raining oad week take part in exercise andor sport ierent ports Reuire ierent ypes o itness 3 Enhancing Endurance 3 raining or trength and Poer 3 4 o you want to improve your performance triing or uccess 33 utrition 3 4 o you want to tailor your nutrition to your sport What’s ierent About ompetition 3 triing or uccess 3 4 o you want to understand how to use some utrition or the raelling Athlete upplements psychological skills to improve port Psychology ore ills or Perormance this seCtion is downloAded Goaletting he ‘ s’ triing or uccess fit for sport > > his guide has so far focused on exercising to improve your health and reduce the risk of illness. owever, if you are now taking part in exercise andor sport at least three to four times per week you may want to progress and take your sport to a more serious level. o improve your fitness andor to achieve performancerelated goals for a specific sport, your ody must e challenged, N I J or ‘overloaded’. he conse uence of U R V Y E E ‘overloading’ your ody in training is R N P T I O adaptation and improvements in function N and fitness. H B T A ou can increase the training load placed on your ody y L A S changing one or more of the following variales E H W E y E – fasterharderheavierless rest O y RA – more setsrepetitionsdistancetime PE K R y RE¡E – train more often ENRFOR E he load you use is essential to adaptation. If the load is HANCMANC he asis of a good programme needs to consider the EMENT too easy or remains constant for a long time then little or no adaptation will occur and performance will plateau. following four areas herefore, when you and your coach or personal trainer . our health design a programme you need to include a progressive, gradual increase in training load. Some people will adapt to . eeping you injury free a load uicker than others and should therefore progress . he development of ase fitness work, faster. thers may take a little longer, so do not rush it, which in turn is a prere uisite for otherwise injury and overtraining may e waiting just ememer that you must e fit, healthy and . erformance enhancement work > around the corner. injury free to enale you to train and compete. 26 27
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