According the American College of Sports Medicine participating in regular exercise is optimal for combating cardiovascular disease and other health problems.
Up to 80% of diseases are preventable by practicing good eating habits and regular exercise. Now is the time to engage in your pre-season training. Proper conditioning is the only way to keep you ahead of the game. This means taking time off of the field to exercise.
An ideal conditioning program will include at least three days a week of cardiovascular exercise for at least 30 minutes while training in your target heart rate zone.
It also must entail resistance training for a minimum of two full body circuit workouts per week with a day or more rest in between or two upper body workouts and two
lower body workouts per week. Lastly, flexibility exercises need to be incorporated into your program.
Cardiovascular training can include biking, running, swimming, or any other activity which will keep your heart rate elevated (60%-80% of your max heart rate: MHR = 220-age)
ideally for a period of 30 or more minutes. Interval training (hills and sprints) is also good for developing endurance and improved cardiovascular function while increasing your metabolism and lung capacity which means better performance on and off of the field. Resistance training increases the size and strength of muscle and increases the strength of ligaments, tendons and bone. Enhanced muscular strength and endurance are a result. These improvements will greatly influence your physical and mental ability to perform, as well as enhancing metabolic function and decreasing the risk of injury. Exercise aids in coping with stress, and results in enhanced performance, physical well-being and appearance.
Commit to exercise today!
KEYS TO SUCCESS IN TRAINING
Commit to the process of making exercise a habit.Manage your time each day and pre-plan to engage in physical activity off the field.
Goal Setting-Have short term and long term goals in relation to your fitness level and needs.
Accountability- Have an accountability partner to whom you report your activities and success along the way.
Record your daily activities with an exercise journal or workout logbook.
Eat Healthy-Avoid refined foods and fast foods. Eat fresh fruits vegetables and lean meats.
Keep hydrated- Drink plenty of water on and off the field. Avoid too much caffeine and alcohol.
Sleep-Get adequate rest; at least six to eight hours of uninterrupted sleep a night and keep a regular schedule. The human body thrives on having a regular routine for proper biorhythms.