Sunday, 15 March 2020

Reflection

Whats you're why ?


With the End goal to Improve our lifestyle or to improve in our chosen sport, what are we actually doing to improve and how is this measured. For many team sports its hard to measure improvements due to external factors affecting performance, solo sports still have so many factors out of your control. So the quickest and most simple way to measure increases in performance would be time or task based tests. 

Within sports like rugby we used test like vertical jump, 1 rep Max lifts, 20 rep max lifts, max body weight reps with and without load along with running tests. What do all these have in common with CrossFit bench marks, all movements and distances are repeatable. This makes testing fitness simple to repeat, over and over again.  

Using the above table we can then start to work through the simple changes to improve performance. Im gonna speak about Health in a simple form today and build on it over the next few weeks to make for some light reading. 


The CrossFit Health Continuum 


What you can see from the continuum is the three stages of health 'Sickness" "Wellness" and "Fitness". 

These are based on measurements which are also repeatable, to see what has improved or got worse in some cases. A blood pressure of 160/95 is pathological (sickness), 120/70 is normal or healthy, and 105/55 is consistent with an athlete’s bloodpressure; a body fat of 40% is pathological, 20% is normal or healthy, and 10% is fit.

We can often see signs of sickness in athletes before it gets to late, signs of sickness would be loss of energy and increase in food intake or caffeine based products. 

If we believe someone of poor health has a resting heart rate of around 90 BPM, Wellness to be around 70 BPM and fitness to be sub 50 BPM. Why do we choose to not back off when our resting HR increases above 70 BPM when typically its below 50 BPM. These are also simple signs of the body working to hard and over reaching, but simple to monitor with HR monitors or counting your pulse first thing in the morning. 

Simple methods to reduce HR would be to increase rest to 8 hrs and if needed increase more to help bring resting heart rate down. This is often a simple way to help reduce the demand on sugar foods to get you through a day when feeling tired and run down. 

To be continued 










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