1.

PRINCIPLES OF TRAINING

When you approach your multisport training, the best way to answer your questions is to
better understand the principles behind the work you are putting in to improve. These are
many basic principles of exercise or sport training you will want to keep in mind:
Individuality
Everyone is different and responds differently to training. Some people are able to handle
higher volumes of training while others may respond better to higher intensities. This is
based on a combination of factors like genetic ability, predominance of muscle fiber types,
other factors in your life, chronological or athletic age, and mental state.
Specificity
Improving your ability in a sport is very specific. If you want to be a great pitcher, running
laps will help your overall conditioning but won’t develop your skills at throwing or the
power and muscular endurance required to throw a fastball fifty times in a game.
Swimming will help improve your aerobic endurance but won’t develop tissue resiliency
and muscular endurance for your running legs.
Progression
To reach the roof of your ability, you have to climb the first flight of stairs before you can
exit the 20th floor and stare out over the landscape. You can view this from both a technical
skills standpoint as well as from an effort/distance standpoint. In order to swim the 500
freestyle, you need to be able to maintain your body position and breathing pattern well
enough to complete the distance. In order to swim the 500 freestyle, you also need to build
your muscular endurance well enough to repeat the necessary motions enough times to
finish.

Overload
To increase strength and endurance, you need to add new resistance or time/intensity to
your efforts. This principle works in concert with progression. To run a 10-kilometer race,
athletes need to build up distance over repeated sessions in a reasonable manner in order
to improve muscle adaptation as well as improve soft tissue strength/resiliency. Any
demanding exercise attempted too soon risks injury. The same principle holds true for

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strength and power exercises.
Adaptation
Over time the body becomes accustomed to exercising at a given level. This adaptation
results in improved efficiency, less effort and less muscle breakdown at that level. That is
why the first time you ran two miles you were sore after, but now it’s just a warm up for
your main workout. This is why you need to change the stimulus via higher intensity or
longer duration in order to continue improvements. The same holds true for adapting to
lesser amounts of exercise.
Recovery
The body cannot repair itself without rest and time to recover. Both short periods like
hours between multiple sessions in a day and longer periods like days or weeks to recover
from a long season are necessary to ensure your body does not suffer from exhaustion or
overuse injuries. Motivated athletes often neglect this. At the basic level, the more you train
the more sleep your body needs, despite the adaptations you have made to said training.
Reversibility
If you discontinue application of a particular exercise like running five miles or bench
pressing 150 pounds 10 times, you will lose the ability to successfully complete that
exercise. Your muscles will atrophy and the cellular adaptations like increased capillaries
(blood flow to the muscles) and mitochondria density will reverse. You can slow this rate of
loss substantially by conducting a maintenance/reduced program of training during
periods where life gets in the way, and is why just about all sports coaches ask their
athletes to stay active in the offseason.

Missed sessions cannot really be made up within the context of a single season. They are
lost opportunities for improvement. Skipping your long ride on weekend A means you can’t
or shouldn’t go as far as originally planned on weekend B (progression & overload).
Skipping your Monday swim means your swimming skills and muscles won’t be honed or
stressed that day (specificity). Missing a week due to a vacation sets you back more than
one week (adaptation and reversibility). Apply these principles to your training to get a
better understanding of your body and how to achieve success.

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FITT principle

The FITT principle is a tried-and-true method of putting together an efficient workout plan.

It’s especially useful if you’re someone who thrives on structure, as you can think of the
components as a set of rules to follow.

Frequency

This refers to how often you exercise. The point is to meet your goals without overtraining
the body.

When it comes to cardio: As a general rule of thumb, aim for a minimum of three cardio
sessions per week. If you’re looking to lose weight, you might increase this number to five
to six sessions.

When it comes to strength training: It’s recommended to do some sort of strength

training three to four times per week. Strength training can involve the use of weights
(even bodyweight workouts), resistance, barbells, or machines.

Also includes rest days: Also account for rest days when putting together your plan. It’s
important to give your muscles a chance to recover.

Intensity

 This refers to how difficult an exercise is.

 Start at a level that feels comfortable, and then gradually increase the difficulty as
your strength and endurance builds.

With strength training, there are three primary methods you can use to measure intensity:

 amount of weight lifted

 number of repetitions completed
 number of sets

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Time

This refers to the duration of each exercise.

 Experts recommend Trusted Source at least 150 minutes of moderate-intensity

exercise or at least 75 minutes of high-intensity exercise a week.
 This can look like 30 minutes of moderate exercise or 15 minutes of intense exercise
a day.
 Of course, you can increase or decrease this duration based on several factors,
including current fitness level, age, weight, health, and others.
 A cardio workout is recommended to last a minimum of 30 minutes. This can be
longer, depending on the exercise. A long bike ride, for example, could take up to 2
hours.
 Resistance workouts usually last between 45 and 60 minutes.
 Don’t add time to your workouts until you’re ready to do so. Once your endurance
builds, you can gradually increase the time spent exercising.

Type

 This refers to what kind of exercise you’ll be doing under the umbrella of cardio or
strength training.
 Cardio is any type of exercise that improves your cardiovascular system. This includes:
o running
o swimming
o walking
o dancing
o aerobics routines
o cycling
 Strength training is any type of exercise that tones and strengthens the muscles. It
usually results in muscular hypertrophy.

This includes:

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  the use of weights, like bicep curls and bench presses bodyweight exercises, such as:
o squats
o pushups
o pullups
o situps

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 2. CARDIORESPIRATORY FITNESS
 Cardiorespiratory fitness (CRF) refers to the ability of the circulatory and respiratory systems to
supply oxygen to skeletal muscles during sustained physical activity.
 The primary measure of CRF is VO2 max.
 V̇ O 2 max (also maximal oxygen consumption , maximal oxygen uptake or maximal aerobic capacity)
is the maximum rate of oxygen consumption measured during incremental exercise; that is, exercise of
increasing intensity.
 The name is derived from three abbreviations: "V̇ " for volume (the dot appears over the V to
indicate "per unit of time"), "O2 " for oxygen , and "max" for maximum.
 The measurement of V̇ O 2 max in the laboratory provides a quantitative value of endurance
fitness for comparison of individual training effects and between people in endurance
training.
 Maximal oxygen consumption reflects cardiorespiratory fitness and endurance capacity in
exercise performance.
 Elite athletes, such as competitive distance runners , racing cyclists or Olympic cross-country
skiers, can achieve V̇ O2 max values exceeding 90 mL/(kg*min), while some endurance
animals, such as Alaskan huskies , have V̇ O2 max values exceeding 200 mL/(kg*min).
 Regular exercise makes these systems more efficient by enlarging the heart muscle, enabling more
blood to be pumped with each stroke, and increasing the number of small arteries in trained skeletal
muscles, which supply more blood to working muscles.
 Exercise improves not just the respiratory system but the heart by increasing the amount of oxygen
that is inhaled and distributed to body tissue.
 There are many benefits of cardiorespiratory fitness.
o It can reduce the risk of heart disease, lung cancer, type 2 diabetes, stroke, and other diseases.
o Cardiorespiratory fitness helps improve lung and heart condition, and increases feelings of
wellbeing.
o Significantly, CRF can be added to these traditional risk factors to improve risk prediction
validity.
o The American College of Sports Medicine recommends aerobic exercise 3–5 times per week
for 30–60 minutes per session, at a moderate intensity, that maintains the heart rate between
65–85% of the maximum heart rate.
Cardiovascular system
 The cardiovascular system responds to changing demands on the body by adjusting cardiac output,
blood flow, and blood pressure.
 Cardiac output is defined as the product of heart rate and stroke volume which represents the volume
of blood being pumped by the heart each minute. Cardiac output increases during physical activity due
to an increase in both the heart rate and stroke volume.
 At the beginning of exercise, the cardiovascular adaptations are very rapid: “Within a second after
muscular contraction, there is a withdrawal of vagal outflow to the heart, which is followed by an
increase in sympathetic stimulation of the heart.
 This result in an increase in cardiac output to ensure that blood flow to the muscle is matched to the
metabolic needs”.
Respiratory system
 Although all of the described adaptations in the body to maintain homeostatic balance during exercise
are very important, the most essential factor is the involvement of the respiratory system.
 The respiratory system allows for the proper exchange and transport of gases to and from the lungs

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 while being able to control the ventilation rate through neural and chemical impulses.
 In addition, the body is able to efficiently use the three energy systems which include the phosphagen
system, the glycolytic system, and the oxidative system.

HEART RATE/PULSE
 Your pulse rate, also known as your heart rate, is the number of times your heart beats per minute. A
normal resting heart rate should be between 60 to 100 beats per minute, but it can vary from minute to
minute.
 Your age and general health can also affect your pulse rate, so it’s important to remember that a
‘normal’ pulse can vary from person to person.
Fast pulse rate
 If your heart rate is over 100 beats per minute when you are at rest, this is considered fast.
 A rapid heart rate, also known as tachycardia, can be related to many different health conditions. It’s
normal for your heart rate to increase when you’re exercising or if your body is fighting off an
infection.
 If you have noticed a sudden increase in your heart rate and are also feeling dizzy, faint or having
palpitations (a feeling of being aware of your heartbeat, or that your heart is pounding or beating
irregularly), you should speak with your GP.
Slow pulse rate
 A heart rate below 60 beats per minute when you are at rest is considered slow (bradycardia).
 A slower heart rate can be normal for some people, including athletes, fit and healthy young adults, or
those taking medications like beta-blockers . For example, it is common for someone who exercises a
lot to have a resting heart rate of 60 beats per minute or less.
 However, if a slow heart rate is not normal for you, especially if you feel unwell with it, this could
indicate a problem with your heart. If you notice your heart rate is slower than usual, and you are
feeling faint, fatigued or dizzy, you should talk to your GP.
 Is it normal for my heart rate to speed up when I'm exercising? Yes, it’s normal for your heart rate to
increase to 130 to 150 beats per minute or more when you exercise – this is because your heart is
working to pump more oxygen-rich blood around your body.

What Things Affect Heart Rate?

Other than exercise, things that can affect your heart rate include:

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  Weather. Your pulse may go up a bit in higher temperatures and humidity levels.
 Standing up. It might spike for about 20 seconds after you first stand up from sitting.
 Emotions. Stress and anxiety can raise your heart rate. It may also go up when you’re
very happy or sad.
 Body size. People who have severe obesity can have a slightly faster pulse.
 Medications. Beta-blockers slow your heart rate. Too much thyroid medicine can
speed it up.
 Caffeine and nicotine. Coffee, tea, and soda raise your heart rate. So does tobacco.

What Is a Normal Heart Rate?

 A normal resting heart rate is usually between 60 and 100 beats per minute.
 Your number may vary. Children tend to have higher resting heart rates than adults.
 The best time to measure your resting heart rate is just after you wake up in the
morning, before you start moving around or have any caffeine.

How to Lower Your Resting Heart Rate

In general, people who are fit and less stressed are more likely to have a lower resting
heart rate. A few lifestyle changes can help you slow it down:

 Exercise regularly. It raises your pulse for a while, but over time, exercise makes
your heart stronger so it works better.
 Eat right. Losing weight may slow your resting heart rate. And studies have found
lower heart rates in men who eat more fish.
 Tackle stress. Set aside time to disconnect from electronic devices and relax each
day. Meditation, tai chi, and breathing exercises can also help.
 Stop smoking. It’s one of the best things you can do for your overall health.

HOW TO COUNTING YOUR HEART RATE/BEATS

 To check your pulse over your carotid artery, place your index and middle fingers
on your neck to the side of your windpipe.
 When you feel your pulse, look at your watch and count the number of beats in 15
seconds.
 Multiply this number by 4 to get your heart rate per minute.
There are a few places on your body where it’s easier to take your pulse:
1. The insides of your wrists
2. The insides of your elbows
3. The sides of your neck
4. The tops of your feet

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What Is Maximum Heart Rate?

 Your maximum heart rate is, on average, the highest your pulse can get.
 One way to get a rough estimate of your predicted maximum is to subtract your age
from the number 220.
For example, a 40-year-old's predicted maximum heart rate is about 180 beats per minute.
 You can learn your actual maximum heart rate with a graded exercise test. If you’re
taking medicines or have a medical condition such as heart disease, high blood
pressure, or diabetes, ask your doctor whether you should adjust your exercise plan
to keep your heart rate under a specific number.

What Is Target Heart Rate?

 You get the most benefits when you exercise in your ''target heart rate zone.'' Usually,
this is when your heart rate (pulse) is 60% to 80% of your maximum. In some cases,
your doctor may decrease your target heart rate zone to around 50%.
 Check with your doctor before starting an exercise program.
 They can help you find a routine and target heart rate zone that match your needs,
goals, and overall health.
When you start an exercise program, you may need to slowly build up to your target
heart rate zone, especially if you haven’t exercised regularly before. If the exercise
feels too hard, slow down. You’ll lower your risk of injury and enjoy the exercise
more if you don't try to overdo it.
When you exercise, take a break and check your pulse regularly to find out whether
you’re in your target zone. If your pulse is below your target zone, step up the
intensity of your workout.

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Find your target heart rate zone

 According to Harvard Health, aerobic exercise is when your heart rate reaches

between 70 and 85 percent of your MHR.

 You’re also getting a workout when your heart rate reaches 50 to 70 percent of your

MHR.

To find your target heart rate zone, use this calculation: MHR multiplied by percentage rate

in decimals.

 So, this looks like: 195 x 0.50 = ~97 and 195 x 0.85 = ~165

 According to the American Heart Association trusted Source, the target heart

rate zone for a 25-year-old is approximately 95 to 162 beats per minute.

Blood pressure

 Your heart is a muscle about the size of your fist. It’s made up of four chambers and

contains four valves.

 The valves open and close to let blood move through the chambers and into and out

of your heart.

 According to the American Heart Association trusted Source, your heart beats 60 to

100 times per minute, or about 100,000 times per day. As it beats, blood is forced

against your artery walls.

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  Your systolic blood pressure is the top number on your reading. It measures the
force of blood against your artery walls while your ventricles — the lower two
chambers of your heart — squeeze, pushing blood out to the rest of your body.
 Your diastolic blood pressure is the bottom number on your reading. It measures
the force of blood against your artery walls as your heart relaxes and the ventricles
are allowed to refill with blood.
 Diastole — this period of time when your heart relaxes between beats — is also the
time that your coronary artery is able to supply blood to your heart.
 Your blood pressure may be normal, high, or low. High blood pressure is also
referred to as hypertension, and low blood pressure is called hypotension.
 The American Heart Association trusted Source describes the different blood
pressure ranges for adults as:

 Normal: less than 120 systolic and 80 diastolic

 Elevated: 120–129 systolic and less than 80 diastolic

 Stage 1 hypertension: 130–139 systolic or 80–89 diastolic

 Stage 2 hypertension: at least 140 systolic or at least 90 diastolic

 Hypertensive crisis: higher than 180 systolic and/or higher than 120 diastolic

 Hypotension: can be 90 or less systolic, or 60 or less diastolic, but these numbers

can vary because symptoms help determine when blood pressure is too low

Physical Exercise are used for improve Cardiorespiratory fitness:

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  Once you find an exercise you love, you’ll be having so much fun that you’ll have to
be reminded that you’re improving your health, too!

Jump Rope
Chances are, you haven’t jumped rope since 4th grade recess. If that’s the case, go get
yourself a jump rope today! This form of cardio can be done just about anywhere. Turn up
your favorite playlist and jump to the beat. Tossing your jump rope in a backpack, suitcase,
or purse will help you squeeze in your 150 minutes of exercise per week whenever you
have some spare time.

Dancing
Whether or not you think you have two left feet, dancing is a great way to blow off some
steam while also getting your cardio in. You may think that dancing’s limited to Zumba
classes, but what’s keeping you from simply dancing around your room? Crank the tunes
and dance yourself silly.

Swimming
This low-impact form of cardio is a great way to get your heart rate up while protecting
your joints. If you’re not fully confident in your swimming skills, grab a kickboard and do a
few laps. This will engage not only your legs, but your abs, too.
Cycling

There are plenty of ways to fit this type of cardio into your day. Swap your car for a bike on
your next trip to the grocery store. Switch it up and ditch the treadmill for the stationary
bike on your next trip to the gym. Bite the bullet and try that indoor cycling studio you’ve
been eyeing for the past six months, or buy a trainer so you can ride your road bike in your
house or garage.

Walking

You may be wondering if walking counts as cardiovascular exercise. Of course! This is a

great starting place for people who are new to exercise. Even a 10-minute walk can get you
on the road to improved heart health.

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