Fitness

[Rosie]

at top speed heartrate tops about 190-200
and I run for about 20 mins at least 3 times a week
resting heartrate is about 75ish
recovery rate which is another measure is also really bad- 5 mins plus to get back to 75

If I ran slower I could probably run for longer than 20 mins but it's so boring...and slower's not the aim.
last week I did 4 consistent 10min miles in a row which for me was fantastic but it made me feel really nauseous & dizzy so I'll wait for a while b4 doing tht again

I did the bmi test & I'm in the 'average-good' category

Originally posted by Syltiz
Whatever you end up doing, it should be measurable. By that I mean you should be able to tell the good it is doing your body otherwise you will get demotivated.

Essentially, you should aim to be lean - for a lady that means around 16-20% body fat. Athletic woman are very lean at around 12-15% body fat. Obviously the less fat you are carrying around the quicker you will be.

The other measurable is heart rate - which measures how "conditioned" your heart (which is just a muscle really) is. The more conditioned your heart, the fitter you are and the harder/longer you can perform for. Your resting heart rate should be sub-70 at least, but in the 50s for someone looking to be athletic. Heart rate is also important during excercise, as too low a heart rate and you are wasting your time and too high a heart rate and you are damaging your heart. I see so many people trying to get fit/lose weight and they burn themselves for 5 minutes doing nothing but harm as their heart rate is far too high, when they should be doing say 20 minutes of intense but safe training at an appropriate heart rate.

The interval training mentioned above is very good for paintball, as it teaches your body to perform, recover, perform, recover etc etc.

 

[robtattoo]

I've spent the past 2 years, dotting around divs1 & 2 and to be honest, I'm as fit as a butchers.......slab.

Whilst physical fitness is hugely important, I believe that mental toughness is far more important, as your self belief & determination will let you carry on, long after your body has told you to quit (about 5 mins for me!)

Look at two of the UK's top players (in my opinion & no offence intended here) Ledz & Moomin. Neither could be described as sylphs yet both have achieved the highest level of play in the UK.

 

[Rosie]

Originally posted by robtattoo
Look at two of the UK's top players (in my opinion & no offence intended here) Ledz & Moomin. Neither could be described as sylphs yet both have achieved the highest level of play in the UK.

yeah I get that, but their technical skills ie snapshooting etc more than make up for that, I'm not a good technical player & I don't have much opportunity to train so I need an edge

 

[Syltiz]

Originally posted by Rosie
at top speed heartrate tops about 190-200
and I run for about 20 mins at least 3 times a week
resting heartrate is about 75ish
recovery rate which is another measure is also really bad- 5 mins plus to get back to 75

If I ran slower I could probably run for longer than 20 mins but it's so boring...and slower's not the aim.
last week I did 4 consistent 10min miles in a row which for me was fantastic but it made me feel really nauseous & dizzy so I'll wait for a while b4 doing tht again

I did the bmi test & I'm in the 'average-good' category

190-200 is probably slightly too high. The general rule of thumb is 220-age=A. Max heart rate = A x 90%. Everyone is a bit different but this forumula is a guidline. I am not going to get myself into trouble by trying to guess your age to work that out for you


You really need to design a program by taking your measurments as you are now, comparing to your ideal measurments and then working the plan to get rid of the difference. If you want to lose weight then you really should be doing 3 to 4 sessions of cardio a week of minumum 30 minutes max of 60 minutes. If your weight is fine and you just want to develop some muscle and fitness then your 20 minutes is fine but maybe add a light weight session once a week.

Be carefull with the BMI reading though as it is not flawless - it does not take into account fat versus lean tissue so it can give you wierd results. Body fat testing is accepted as the best method.

 

[andy2818]

i do press ups followed by sit ups qnd then a mile and a half in 9and a half minutes is this suttible training or i i wasting my time on this and need to do somthing else in place ie swiwwing or boxercise

 

[SteRoberts]

ive started building on a core fitness down the gym 2 or 3 times a week.

Ive just started playing in div 3 (masters) player, but i dont think being a low div team is an excuse for being unfit, im still quite unfit but getting there slowly.

My exercise involves many things from running machines, x-trainer, rowing machine (fkin good 4 ye but hurts), bikes, free weights, press ups, sit ups.

I think the idea is to keep the body guessing by varying it a bit, then it thinks its on mastermind and loses fat and stuff with the stress .

 

[john251282]

Originally posted by ladyboy
Just been chatting to a friend in the know and swimming with "fartlek" training applied would be the best all round for our beloved sport.

I am not sure how you have decided you friend is "in the know" but fartlek is normally designed to help with middle to long distance running. However it does depend slightly on which type of fartlek training you are using. Which has no point in paintball unless you are using a special fiend that is 2000m long.

Swimming is an excellent exercise for just about anything. There are various short sprint techniques that would probably be good

Oh and max heart rate is normally estimate as 220-age. However you should try to keep it at about 80-90% of that as there is little point pushing your heart to near failure point.

You can take this to be accurate as I am a professional strength and conditioning coach and have numerous qualifications including a degree, so I feel I can call myself an expert in this field.

 

[Dave S ECI]

Hill Sprints.

 

[john251282]

Hill sprints if done incorrectly can cause damage in the joints but generally they are fairly good

 

[mikey601]

hill sprints are fine for building muscle mass, but for building on the twitch muscles which you need to sprint faster, just start at 1 point and sprint, obviously time urself then do it over and over and over and over (you get the point) again.