Developing, Maintaining or Returning to fitness is a lifetime challenge and there is no easy path or quick fix. There are of course a million different theories, approaches and opinions when it comes to sustaining an overall level of ‘good’ condition.
What we want to talk about today is ‘Deceptive Exercise’. These are the sports and activities that when done in a certain way might trick you into thinking your making a heavy contribution to your fitness but actually are not. Here are just three of them (hopefully it doesn’t shock you too much).
* Tennis – So often it is played as doubles which means there is limited movement / running and therefore minimal opportunity to accelerated one’s heart rate. In addition, rallies are often short so break time exceeds playing time.
Why Not Try – Playing more singles and if you are an intermediate player get your hands on some ‘low compression’ tennis balls. These softer balls move slower through the air, bounce at a lower height and help drastically increase rally time (therefore reducing ball pick up and break time).
* Surfing – The image of surfing is of a healthy lifestyle, tanned bodies, broad shoulders and flat stomachs. However, the only real part of surfing that is giving a beginner or intermediate surfer a proper workout is the paddling. So if you are walking through the water, paddling for 20 metres and then sitting on your board for a further 15 minutes waiting for a wave, it might feel great but it’s doing wonders for your blood pressure not your heart rate (and therefore fitness).
Why Not Try – On flat days go for a paddle from one end of the beach to another. If you are a competent enough surfer, ride the waves you catch as far in as possible to actually lengthen the paddle back out beyond the breakers. Implement some sprint paddling to get the heart rate up at least 5 times during a session perhaps.
* Touch Footy – When I play touch footy I feel that I get anything from a killer workout to light run depending on any number of factors. These may include: Number of substitutes in your team (more or less break time), quality of opposition and where you spend most time on the field (standing out on the wing or running ’round like a maniac in the thick of the action).
Why Not Try – To be realistic about how much you got out of your game. If you had no subs, a tough opposition and spent most of the time scrambling up the middle, then go enjoy your post match beverage. However, if you had 5 subs, your team had the ball the entire game and you stayed on the wing waiting to unleash your Campo-esque ‘goose-step’, then in recognition that it wasn’t the world’s greatest workout, perhaps run a few slow laps of the park at the end of the game to top up your exercise for the evening.
We could of course go on…However, the bottom line is that so often in sport and exercise you can often make the activity as hard or as easy as you like, and easily convince yourself it was a huge workout. Be realistic over the break and don’t just assume that because you played a game it equalled a great session of exercise. Be a bit more sensitive to the differences between a tough game and an easy game, compensate accordingly with less or more exercise and you should start to see personal fitness results improve or if not at least be maintained over the silly season 🙂
Today will be our last blog for 2011. From all of us at Teachers In Sport we would like to wish you the best for the upcoming school holiday period and of course Christmas. It has been a pleasure bringing you our weekly blog and hearing your comments.
We look forward to introducing you to many a fantastic TPL course in 2012 to help you improve your PE Teaching and Sports Coaching.
Merry Christmas,
Teachers In Sport