EasyVigour Trainer is for Everyone...
Whatever your fitness level, the same principles will apply in terms of getting the
maximum benefit for the minimum effort and least stress:-
- If you want to live
longer and stay healthy, then low-level exercise, using mostly walking may be
sufficient. A quote from
Runner's World suggests you could gain another 4 to 12 years
depending upon how hard you exercise.
- If you are an occasional
"social" sports person, or hiker, you will want to stay injury free:
perhaps some hill walking and gentle jogging, perhaps even kicking a ball around,
combined with a basic Pilates or Yoga program would help tremendously. The
EasyVigour Trainer concepts discussed
below will give you a safe and efficient way to lift your performance.
- If you love the challenge of racing and bettering your
times in some sort of endurance sport, then you will want
quality recommendations as to scheduling, and high intensity training routines.
- If you
are a full-time competitive athlete, You will be looking
for a high intensity training workout, and
you take exercise to the maximum that your
mind and body will allow! The same EasyVigour Trainer
concepts will provide you with the knowledge to achieve this too.
- If you are recovering from a heart attack,
or need a gentle exercise build up program to help manage your congestive heart
failure, then again, their is a gentle program that avoids high intensity training routines
for you to try (but please - under
the supervision of your cardiac management specialist).
EasyVigour Trainer can offer you this!
Remember, EasyVigour Trainer is the only free Fitness and Race
Build up Scheduling Software available on the Web
Let's get into the specifics!
|What EasyVigour will give you:-
- Some basic questions to help you decide how much time you can allocate to training.
- A detailed plan which:-
- Will help you to communicate (or should that read negotiate?) your work out scheduling
with your spouse or partner.
- Can be altered with just a very few mouse clicks.
- Can be easily adapted once you are "up and running". For example, each
week gives you prioritization to tell you which work out session can be
Modern scientific advice upon:-
What EasyVigour will not give you:-
- Weekly scheduling of aerobic workouts tailored to your chosen goal.
- Carefully calculated heart rate targets and speed targets.
- A disciplined but gentle approach. For example:-
- You will be reminded warm to up and "ease into the speed" for every interval session.
- Once weekly stretching is scheduled.
- Most weeks have a "gym session" scheduled
- Immunity from injury.
- The developer recommends that you seek medical and other professional advice specific for your needs.
- Do make sure that you apply sound nutrition, body posture and technique for your sport.
- Common sense and experience.
Please do use common sense.
Please do join a club.
The EasyVigour "Rules of Thumb" to get you started.
The EasyVigour software and exercise manual will help bring
to you a list of "rules of thumb" which athletes, their coaches, and research
scientists have discovered. These "rules of thumb" are still being refined.
They are the secrets that win gold medals for the physically gifted. They are
also the secrets that can help you to win gold in all aspects of your everyday
life- whatever level you choose to exercise, why not tap into the secrets? This book will help you!
- Why "Rules of Thumb" and not "Principles"?-
- "Principles" are guidelines in the process of schlerosing.
"Rules of Thumb" are guidelines that can be adapted and improved when new
knowledge becomes available.
STAGING:- Develop one Race Day Skill at a time!
On race day, the top athlete’s body needs to provide strength, flexibility, and
agility; long slow endurance, (so called "fat burning" pace), "up-tempo" pace,
and race speed; possibly with sprint ability added in to be able to spring past
a competitor. Fortunately, to a large degree these performance characteristics can
be trained in sequential fashion.
- First rule of thumb:
- "Once you have peaked a physical performance component with a given number
of monthly sessions, you can cut the number of monthly sessions to 30 or 50% of your
peak number of monthly sessions. (Provided each session is of a similar duration and
intensity).Your performance level for that particular component will stay with you for
quite a period of time."
From the above rules of thumb, you can see that you need to do your strength
development and slow distance work early, and then reduce these
by up to 67% during the "up-tempo" and race-speed development phases of your build up.
- Second rule of thumb:
- "The period of peak physical performance maintenance is longest for the
exercise with the lowest exercise intensity (approximately three months for 'long slow
distance'), and shortest for the exercise with the highest input intensity (approximately
seven days for one minute sprints)."
Table 1. Gives more detail:
|Table 1: - Performance Characteristics: Time to build up to Peak and Time to hold Peak.
|Performance Characteristic||EasyVigour Session Types
||Time to build up to near peak performance.
||Time period that peak performance will hold.|
|Gentle, or "Base" intensity (heart rate averages about 60 to 70% of maximum,
breathing hardly increased) ||Overdistance
||6 months ||3 months|
|“Up Tempo” or "Sublactate" intensity (heart rate at 70 to 85% of maximum ||
Intervals and Uphill Intervals (duration from 2 to 8 minutes). ||12 weeks ||6 weeks|
|Maximum sustainable pace for 40 minutes (heart rate at approx. 90% of maximum)||
Time trails and Races ||6 weeks ||3 weeks|
|Lactate generating pace (90 to 95 % of maximum heart rate, sustainable for 10 to 100 seconds).
||McMaster Taper Intervals (60 secs. duration.)||2 weeks||1 week|
|ATP burning pace (sustainable for 10 seconds maximum) ||Nearest fit in EasyVigour schedules
is “15 sec. Sprint Intervals”- EasyVigour is first and foremost for endurance athletes
||6 days ||3 days|
Chart 1 graphically demonstrates race performance build up.
Chart 1 Performance Profile during an EasyVigour Race Buildup. Early "build-up" training
emphasizes gentle "Base Intensity" workouts, while later "build-up" training emphasizes race
and sprint training.
STRESS AND REST:- Training Stress tears down. It's the Rest that
builds you up again!
If a training session has been hard enough to stimulate the body to adapt and be stronger or
faster, it will take two days of rest (or longer) for that strength or speed increase to occur,
and for your body to safely absorb another similar session. You might repeat a similar session
within that recovery period once in a while, but if you do it repeatedly, your performance will
drop off and you are heading into “Overtraining”
Third Rule of Thumb:
- “Stress the body
hard enough to bring about an improvement, then rest it on average for 2 to 4 days.”
- Fourth Rule of Thumb:
number of days you should rest can be estimated by using
the "Blood-lactate hours" of your training session (as quoted on your EasyVigour Weekly Print-outs).
Half to one times"Blood-lactate hours" gives you the time in days before you should repeat the similar
training session and expect to improve.
One to two times "Blood-lactate hours" gives you the time before you have to repeat the similar
workout in order to maintain.”
Chart 2: Performance Curve following a Workout of "Blood-lactate Hour" quotient of
4 to 5 units. Note that the rest time
before you should repeat any training of similar nature is at least 4.5 * 1/2 = 2.25
days, while the time at which a repeat session
will just maintain your performance is 4.5 * 2 = 9 days. (4.5 :Blood-lactate Hour
units would be the equivalent of a time trial lasting an hour and a quarter,
or an Overdistance session lasting 4.5 hours).
“Cross-Training” and “Recovery Sessions”
Exercise junkies (myself included) do try to break the "Stress and Rest"
rule, and with some success. Personally, I have achieved my best running times by
“Cross-Training” running with biking and roller skiing. Recently, I asked a senior
running club member why our local marathon attracted so few entrants nowadays. His
answer was this: - “no-one has the time to train like they used to, so they are
tending to go for the half marathon instead”. –True enough, (and probably leads
to a healthier and more balanced lifestyle too!) but I believe that there is
another reason: The exercise junkies are now avoiding injuries by cross training
for triathlons instead. They use “Cross-Training”, and “Recovery Sessions”.
Cross-Training (for example, run today, bike tomorrow, gym the next day) does work
to some extent. The body parts that you train are to some extent rested the next day.
But in the example just quoted, you would be wise to make the bike session gentler
(either less intense, or shorter, or both). This is summarized in the next "Rule of Thumb"
- Fifth Rule of Thumb:-
“Cross-train by doing a hard session in discipline "x" on one day, and doing an
easy to moderate session in discipline "y" the next day.”
Indeed, research indicates that people who exercise “moderately” (three times
weekly) tend to get fewer infections than those who exercise “intensely” (5 or
more times per week). EasyVigour scheduling software gives you a maximum of 4
formal session per week. It also gives you a priority order, so that you know
which sessions you can leave out if you need to. “Recovery sessions” could be
something of a misnomer, because even very gentle muscle movement produces evidence
of mild muscle damage upon blood test- but they do serve to preserve "range of movement"
in muscles that are tensing up after training. In EasyVigour weekly scheduling, "Easy"
sessions are an overflow component which you fit in around your formal sessions. In
general, if you are doing an easy session soon after a hard session, keep it down
to less than 45 minutes. Personal Note: My own easy sessions include gardening
and lawn mowing. They are not jobs I enjoy, but it does earn some appreciation
on the home front, and it does count to your total exercise program!)
Basically, you vary your intensity and or time over a 4 week period. You have a
very hard training week followed by a an easier couple of weeks. Variety is the
spice of life! But it's not just that: Periodisation is a proven safe training
method- probably something to do with the "Stress and Rest" Rule of Thumb.
EasyVigour offers three levels of 4 weekly Periodisation.
- Periodisation Tip:-
- Use a higher level of Periodisation and take a day off from your job during the
hard training week!
- Alternatively, you may have to keep rigidly to the same weekly schedule of
training sessions, and a minimal 4 week Periodisation would suit you better.
- Run Gently, Run Long
- Joe Henderson, publ. by Runner's World magazine, 1974
- Precision Training
- Jon Ackland
- Serious Training for Endurance Athletes
- Rob Sleamaker and Ray Browning, second edition,1989
- (Web site for book sales:-
- Time Saving Training for Multisports Athletes
- Rick Niles
- (Web Site:- http://www.ranfit.com/)
- How to When to Why to : A Norwegian Model training guide and programs for Cross-Country Skiers
- Torbjorn Karlsen and Ruff Patterson 1998 c/o Nordic Equipment, Inc PO Box 980250, Park City UTAH 84098
© Bruce Thomson, EasyVigour Project
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