The Aim of This Fitness Program Is to Have Riders at Their Peak for the National Competition

NMG Squad - Fitness Training

The aim of this fitness program is to have riders at their peak for the National competition.

Use these sheets to remind you of how to work on your fitness and strength in-between our training sessions.

To maximise your effort for maximum fitness:-

 Stretch
 Aerobic exercise to warm up
 Strength train
 Stretch to cool down & relax

Stretch

A brief stretch at the beginning and end of your fitness training helps prevent injuries and contributes to your flexibility and is a wonderful way to cool down and relax after more vigorous exercise.

The basic instructions for stretching are very simple.

Get into the position, extending your muscles as far as you conformably can.
Hold the stretch for 20 to 30 seconds, breathing normally.

During the stretch, gently try to extend the position, but never go to the point of discomfort.
Try to relax as much as possible – the more you relax, the more your muscles will be able to stretch.

Shoulder Stretch - This move stretches the muscles of your shoulders and upper arms

Stand with your feet shoulder-width apart, arms at your sides.
Extend your arms straight behind your body, pulling them back and as high as you can.
Clasp your hands together if you are able to do so.
Hold for 20 to 30 seconds then release.

Quadriceps Stretch -Done with a chair

Stand next to a chair.
Holding on to the back of the chair with your left-hand bend your right knee so your leg comes up behind you.
Grasp your ankle and hold it, pointing your knee down.
Hold the stretch for 20 to 30 seconds, then release.
Repeat for other leg.

Lower Back and Hamstring Stretch- Done with a chair.

Sit forward on the chair with your feet flat on the floor. Your thigh should form a right angle with your lower leg.
Slide your right leg forward, keeping your heel on the floor, until your right knee is straight, but not locked. Your ankle should be relaxed.
Extend both arms, pointing your fingers towards our right foot.
Bend as far towards your right foot as you comfortably can.
Hold the stretch for 20 seconds, then release.
Repeat for other leg.

Lower Leg and Ankle Stretch- Done with a chair

Sit in a chair with your feet flat on the floor.
Extend your legs slightly so that your heels are 2 to 5 cms off the floor.
Flex your toes up and bend your ankles back towards you as much as you can.
Hold the stretch for 20 to 30 seconds.
Point your toes down and bend your feet away from you as far as possible.
Hold the stretch for 20 to 30 seconds.

Aerobic Exercise

Aerobic exercise is any sustained activity that elevates your heart rate. It may be brisk walking, jogging or running or any variety of sports.

It is important to your fitness program to have some form of aerobic activity a minimum of three times each week and ideally six times each week.

Start slowly with aerobic exercise and work up to higher intensity, as you become stronger and fitter. Start with ten minutes plus your warm up and cool down time and gradually increase to 30 minutes after week ten.

During aerobic activity, your body requires extra water. You are evaporating water – in the form of perspiration – to keep cool. You’re also releasing additional moisture through respiration, because you are breathing more rapidly. Your stepped up metabolism is creating waste products that need to be flushed away. Consequently, for top performance during aerobic exercise your body needs to be well hydrated.

Remember to drink plenty of water.

To ensure you are getting enough, drink at least one cup of water during the hour before your aerobic activity, then another cup or two in the 45 minutes following the activity. If your activity is over a longer period of time, drink a cup of water every hour and more if the weather is hot as your body needs to work harder to stay cool.

Warm up and Cool Down

Remember to gently stretch before you start.
Start your aerobic activity slowly as muscles work best when they are warm. They are more elastic and have a better supply of blood.
Your warm up doesn’t need to be elaborate. Just begin your exercise at a slow, easy pace, rather than at full speed. Take five minutes to reach your target intensity. This gradual transition from resting to an active stage gives your body time to adjust.

Cool Down and Stretch

It is tempting to fall into a chair after an aerobic activity. Not yet! Your body needs to cool down first and your muscles need a stretch.

When you are exercising at the proper intensity, your heart is pumping, your blood vessels are dilated and your muscles are contracting to push blood back from your extremities to your heart. If you stop too abruptly, your heart is still pumping blood out, but your muscles are not returning it. This may make you feel dizzy or faint. This can be especially exacerbated by heat, which is why a gradual cool down is especially important.

The cool down is just as simple as the warm up, only in reverse.

Over a five-minute period, slow down your pace to the equivalent of a slow walk
End your session with a stretch. Stretching is particularly import after an aerobic workout because most aerobic activities work your muscles at high intensity, but only through a limited range of motion. If you don’t stretch afterwards, you can actually decrease your flexibility.

Target Heart Rate for Aerobic Exercise

Your target heart rate is 60 to 80 per cent of your maximum heart rate, occasionally going up to 75 or 80 per cent.

The formula for estimating your maximum heart rate

=220 minus your age in years

The formula for estimating your target heart rate

=60% to 80% of your maximum heart rate

ExampleIf you are 15 your maximum heart rate is 205 (220 – 15)

60% of 205 = 123 beats per minute

70% of 205 = 143.5 beats per minute

80% of 205 = 164 beats per minute

If you are 20 your maximum heart rate is 200 (220 – 20)

60% of 200 =120 beats per minute

70% of 200 = 140 beats per minute

80% of 200 =160 beats per minute

To measure your heart rate

Take your radial pulse at you wrist.
Watching the clock count the number of beats you feel for fifteen seconds.
Multiply this by four and you get your heart rate in beats per minute.

You can take your own simple fitness test

Find a track or road with a measured kilometre where walking is safe.
Before the test, stretch then warm for five minutes by walking at a moderate pace.
Begin the test. Note the exact time and walk one kilometre as fast as you comfortably can.
Record the time you finish the kilometre.
Cool down by walking slowly for five minutes.

Fitness Level

Age20 to 40yrsless than 7.30 minutes= excellent

7.30 to 8.59= good

11 minutes or more= poor

Strength Training

Strength training is the foundation of your fitness program. Just three 20-minute sessions a week will produce extraordinary effects. The major muscle groups in your body – your arms, shoulders, back, abdomen, buttocks and legs – will become significantly stronger. Strength training exercises build muscle and bone tissue, so your body gets leaner and healthier.

The key to success with strength training, like all other exercise, is to start at an easy level and work up slowly, but steadily.

Strength training involves using weights, your own body weight and changed positions. You don’t need to purchase special weights – cans - long narrow ones or bricks as you move to heavier weights, work just as well.

Maintain good Posture

Proper posture helps avoid muscle strain and injury when you strength train. Whether you are sitting or standing, your body should be relaxed, but straight.
Chin is tipped in, so it’s in line with our neck.
Neck is in line with your spine.
Shoulders are back, down and relaxed.
Pelvis is slightly tucked under.
Knees are neither locked nor bent.

Relax

Avoid clenching your teeth or tightening your jaw
Don’t frown
Keep your shoulders relaxed

Don’t lock your knees

Perform your lifts slowly

Most of us, unless we watch ourselves, tend to perform the lifts too quickly or speed up as the session continues. For safety and for best results it’s important to do the exercises slowly. What’s more, your muscles won’t become trained if momentum or gravity does the work.

Counting

Counting out loud reminds you to move slowly. It also ensures proper breathing. If you are counting you are not likely to hold your breath.

Sessions

3 a week of 20 minutes duration
Include 6 exercises plus a stretch

The moves

A complete move is called a lift or a repetition.
Eight repetitions make a set.
You do two sets of each exercise.
A lift takes about nine seconds, four seconds to raise the weight, one second pause, and four seconds to return to the starting position.
Stop for a few seconds to take a breath between lifts.
Rest about one minute between sets.
Start with light weights and the easiest version of the exercise.

In the beginning you’ll progress rapidly, and within a few weeks you’ll be training at the proper intensity.

You’ll be ale to perform each exercise eight times in good form, but this effort should be close to your limit.

When the eight lift is no longer a challenge, it’s time to increase the load.

Chair Stand

Equipmentone chair – no arm rests

Musclesthighs, back, abdominal and buttocks

Version 1 – Forward Chair Stand

Prepare:

Sit towards the front of the chair with your knees at a 90-degree angle and your feet flat on the floor and shoulder-width apart.
Place your left hand on your right shoulder and your right hand on your left shoulder.

The Move:

1-2-3-Up: Keeping your back straight, lean forward slightly and stand up.

Pause for breath.
1-2-3- Down Slowly return to the starting position.
Pause for breath and repeat.

Do eight reps for one set. Rest for one minute and do second set.

The key is to move slowly – don’t fall back onto the chair.

Version 2 - Reverse Chair Stand

This increases effort in two ways. Firstly in adds the weight of your outstretched arms and second it is based on a standing rather than a sitting position. As a result your abdominal and lower back muscles have to work harder.

Prepare:

Stand in front of the chair at a distance safe to sit, with your feet shoulder-width apart and your toes slightly turned out.
Extend your arms parallel to the floor with the palm facing down.

The Move:

1-2-3-Sit: Slowly lower yourself into the chair. Keep your chin up and your eyes facing forward during the move. Bend at the hips, keeping your back straight. Aim your buttocks backwards and lean slightly forward. Don’t let yourself fall into the chair. The pull should come from muscles not gravity.

Pause for breath.
1-2-3-Stand: Slowly raise yourself back to the starting position.
Pause for breath, then repeat.

Do eight reps for one set. Rest for one minute and do second set.

Version 3 - Reverse Chair Stand Without Touching

Prepare:

Stand in front of the chair at a distance safe to sit, with your feet shoulder-width apart and your toes slightly turned out.
Extend your arms parallel to the floor with the palm facing down.

The Move:

The same as for Version 2, but lower yourself almost to the chair, rise again without touching the chair.

Overhead Press

Equipment:weights (dumbbells or cans)

Muscles:arms (triceps) and shoulders

Prepare:

Stand straight with a weigh in each hand, feet shoulder-width apart.
Hold the weights up; parallel to the floor, with the inner ends touching the front sides of your shoulders.
Your palms should face forward.

The Move:

1-2-3 Up: Push the weights straight up from the starting position until your arms are over your head. The weights should be slightly in front of your body when your arms are fully extended.
Pause for breath.
1-2-3-Down: Slowly lower the weights back to the starting position.
Pause for breath, then repeat.

Do eight reps for one set. Rest for one minute and do second set.

Notes:

Make sure the weights don’t move forward or out to the side as you perform the lift.

Bent-Over Row

Equipment:That same chair

Weights

Muscles:Biceps – front of your upper arms, back, shoulder and abdominal

Prepare:

Sit forward in the chair with your feet flat on the floor, shoulder-width apart with a weight in each hand.
Let your arms hang down at your sides, palms facing in.
Contract your abdominal muscles to keep your torso stable.
Bend slightly forward at the waist with your back straight, until your chest is just above your thighs.
Your arms will move forward slightly until they are just behind your lower legs, parallel to them.

The Move:

1-2-3-Up:Using your shoulders and upper back muscles, pull both weights straight up, as high as you can. Your shoulder blades should move closer together. Your elbows will need to bend, but most of the effort should come from your shoulders and back. Keep your wrists straight during the move. At the top of the lift, your elbows should point back – or as close to that direction as you can manage.
Pause for a breath.
1-2-3-Down: Slowly lower the weights to the starting position

Pause for a breath, then repeat.

Do eight reps for one set. Rest for one minute and do second set.

Notes:

Make sure your head neck and back are in a straight line. Don’t flex or arch your back.

Calf Raise

Equipment:Chair

Muscles:Calf muscles, ankle joints, improves balance

Prepare:

Stand behind a chair that has a back high enough for you to hold for balance.
Stand with feet shoulder-width apart and fingertips lightly resting on the back of the chair.

The Move:

1-2-3-Up: Slowly raise yourself up as high as you can on the balls of your feet
Hold for three seconds.
1-2-3-Down: Slowly lower your heels back to the starting position.
Pause for a breath, then repeat.

Do eight reps for one set. Rest for one minute and do second set.

Notes:

Check your posture and relax
Make sure your knee joints aren’t locked

Seated Fly

Equipment:Chair

Weights

Muscles:Shoulder muscles, upper arms

Prepare:

Sit forward in the chair with your feet flat on the floor shoulder-width apart.
With your upper arms against your sides, grasp one weight in each hand, palms facing your thighs.
Bend your elbows slightly. Your hands will be just in front of your hips, on the outside of your thighs.

The Move:

1-2-3-Up: Slowly lift your upper arms out to the sides, maintaining the same slight bend in your elbow. At the end of the lift, your upper arms will be parallel to the floor and straight out to the sides of your shoulders. Your forearms – still slightly bent – will also be parallel to the floor.

Pause for breath.
1-2-3-Down: In a smooth motion, lower your arms back to the starting position.

Pause for breath, then repeat.

Do eight reps for one set. Rest for one minute and do second set.

Notes:

Throughout the move, keep your elbow slightly bent.
The effort comes from the shoulder muscles.
Don’t let your arms move above shoulder height.

Arm Curl

Equipment:Weights

Muscles:Biceps

Prepare:

Stand with your feet shoulder-width apart, with your arms down at your sides holding the weights.
Palms should face in, towards your legs.

The Move:

1-2-3-Up: Keeping your elbows gently pressed against your sides, raise the weights by bringing your forearms up. The weights should move from your sides to the front of your shoulders in one smooth motion. Your elbows will bend; your forearms will rotate; and your wrists will remain straight. At the end of the move, the weights will be at shoulder height, parallel to the floor with your palms facing you shoulders.
Pause for breath
1-2-3- Down: Lower your arms, smoothly rotating your forearms so the weights return to the starting position, with palms facing in. Keep your elbows gently anchored at your sides through the entire movement.
Pause for breath, then repeat.

Do eight reps for one set. Rest for one minute and do second set.