San Diego Figure Skating Communications
Fitness Training Considerations
Introduction to the concept of a General Fitness Training Program
The goal of this article is to provide athletes and parents with guidelines to separate the well intended information, given based on little factual basis, from the training provided by well qualified professional individuals with the proper academic credentials and certification.
The first rule of physical fitness is to make sure the programs or exercises in which you are involved are safe. Safety is always a concern when exercising. By following proper instructions, watching out for others, drinking plenty of fluids, and working out with a friend you can eliminate most safety risks.
Additional considerations include:
*DO NOT begin a physical
exercise program before talking to a physician,
For further information about Army
Fitness Standards and safety measures, please
Source - GoArmy
A well balanced basic diet is essential to being successful in any fitness program. Diet combined with exercise are the key to fitness and sports training regimes. There is a need for competitive athletes to maintain their body fat below 10%.
The most serious obstacle to sticking to a fitness or training program is related to mental and emotional barriers. Extreme cases, such as anorexia or bulimia, require professional medical treatment. More common issues are generally not that hard to overcome once they are recognized. A balanced diet should not be a short-term ordeal that ends at some point that is discontinued when you don't think you need to control your excessive consumption of "junk food". A balanced diet should be part of family meal preparation and part of a lifestyle.You want to achieve real results, stick to a routine and diet and see it through. Success is accomplished by being persistent and patience.
Nutrition is extremely important for young developing bodies. The following topics should be considered in meal planning for the entire family:
Dietary changes may take 6 months to completely reverse years of poor eating habits. The first and most important step of training is to consistently consume enough energy and nutrients to support the body's energy and nutrient requirements. Failure inevitably results to a poor outcomes when experiencing competition stress. Attempting to change just before the competition is just wishful thinking.
The amounts and timing of consuming food and fluids should insure that muscles have enough energy and nutrients for growth and increasing physical strength during training sessions. The alternative is use stored body energy reserves because the athlete hasn't eaten enough. Getting enough nutrition on time isn't easy to accomplish because most athletes have terribly hectic schedules. It requires anticipation and planning to create a balanced schedule, for all of the daily activities, to ensure food is consumed when it's needed. Inhaling a burger and milkshake does not a realistic way consume nutrition. This should be a relaxing experience.
Affect of Sleep on our Bodies
Getting the proper amount of sleep is as important as the athletes diet and training. Irregular hours to initiate sleep and arise fully rested are factors resulting in sleep deprivation.
A comprehensive training program for athletes from the age of 7 can be safely used develop a strong musculoskeletal system that can help them improve their health and fitness and also withstand the rigors of sport participation; however, such a program should be a medically approved and supervised. There is a high possibility for over doing a good thing and causing injury to developing growth points.
Altitude Affects Our Bodies
The following internet links have been gleaned from personal communications
combined with information from public institutions and athletic organizations/
associations that have a web presence with information concerning team and
individual sports programs:
All materials are copy protected.
The limited use of the materials for education purposes is allowed providing
credit is given for the source of the materials.