Congratulations to all recruits on another outstanding month!
Special mention to our June award winners:
Wattle Park am
Spirit of Bootcamp – Sharon Olsen
Encouragement – Justin O’Shea, Scott Ellis
Improvement – Carolyn Power
Wattle Park pm
Spirit of Bootcamp – Con Tavlaridis
Encouragement – John Boyle, Thomas Shevlin
Improvement – Saara Sarayana
Fawkner Park
Spirit of Bootcamp – David Glascott
Encouragement – Sandy Ellul
Improvement – Mona Wong
Wattle Park am – Paul Kaitu’u, Alan Morris
Wattle Park pm – Zara Fitzgerald, Grant Thompson
Fawkner Park – Thierry Morin, Betty Ngu
A small number of Living Edge recruits recently participated in Race 2 of the Rapid Ascent Trail Series at Smith’s Gully. Congratulations to all participants!
JOIN US FOR THE NEXT EVENT/S…
For information and registration is upcoming events click HERE
Be sure to join ‘The Living Edge’ team when completing your enrolment.
31 July – Anglesea – 4km/ 8km/14km/23km
4 September – Plenty Gorge – 7km/13km/18km
16 October – Silvan – 8km/15km/21km
‘All races are designed to be fun, scenic and rewarding for all runners with a friendly event atmosphere that is truly welcoming of everyone.’
Each month one of our instructors will share their thoughts/ insights by responding to a series of questions. This month ‘Kwokie’ is in the spotlight:
Favourite exercise
RENEGADE ROW PUSH-UP
This exercise engages your core and has the bonus of providing you feedback on whether you are doing it correctly. If your arm falls down hard on the ground out of the row you know you need to fix your form.
Least favourite exercise
I have no least favourite exercise. Except any exercise that you do incorrectly and could end up hurting yourself.
Put a Billboard anywhere in the world, where would you put it and what would it say
I would put a billboard on Kings Way before Flinders Street. It would say ‘There is no limit’
Workout Karaoke song Always go for upbeat music to get you motivated and add some fun to your workout. Queen – We are the Champions.
Cheat Meal – Quinoa stir-fry. Cook your quinoa with the hot water as usual. Stirfry your veggies, any meat of your choice, even eggs. Mix it all together – it tastes like fried rice!
Last movie you saw
Rambo Last Blood – Stallone looks so fit for his age. I want to be that fit too in my 6os and beyond.
Motto / Mantra
“Getting it done”
The Living Edge OBC
….is a place where I learn my limits and a place I can lean on.
Advice for your 20 year old self
Keep things simple and keep my two feet on the ground and be subtle. Make your hobby your career. In my mid 40s I am finally doing this – Making Coffee and Fitness Training – it would have been great to start this 25 years earlier!
The human body relies on 3 energy systems or mechanisms to produce energy. These three systems work simultaneously however, the relative contribution of each depends on the intensity and duration of activity undertaken.
Within the human body, our energy source comes from food. The chemicals consumed in the form of food enable the production of adenosine triphosphate (ATP), which is the body’s energy currency. ATP is the only direct source of energy our body cells can use.
The three energy systems used to produce ATP include:
The human body has a small supply of ATP and PC (a chemical that can be used to rapidly replenish ATP) stored in the muscles which can be used for short, powerful bursts of high intensity exercise lasting up to about 10 seconds, such as a 100m sprint. This system will require at least 2 minutes rest in order to replenish.
This system uses stored glucose to produce high intensity effort for short-term exercise lasting up to a few minutes. It does not require oxygen.
An example of this would be a 400m race or the first few shuttles of the OBC fitness test.
This system is limited by the production of metabolic by-products which raise the acidity levels in the body tissues.
The aerobic system lasts indefinitely and can supply energy, in the presence of sufficient oxygen, for activities of low intensity. This includes things such as a marathon or fun run. How quickly you require this energy will affect which fuel source is used. At rest approximately 2/3 of aerobic ATP generated will come from fat stores in the body and the other 1/3 will come from carbohydrates. As intensity increases, the balance will shift more toward the use of carbohydrates.
A summary of the main features of each of the three energy systems can be seen in this table: (Energy Systems | Physical Education Lessons, Health and Physical Education, Exercise Physiology, 2015)
ENERGY SYSTEMS WORK TOGETHER
Energy is derived from each of the energy systems during almost all activities, as depicted in the graph below
(How the Body Uses Energy, 2021)
Building the capacity of the aerobic system (*VO2 max) provides more oxygen to the working muscles. In turn, this enables performance of a higher intensity to be undertaken aerobically and without the fatiguing by-products of anaerobic glycolysis. It also improves the body’s capacity to recover between bouts of high intensity exercise (as measured in the summit benchmark, where multiple efforts of high intensity are required)
*VO2 max = max volume of oxygen the body can use/ kg body weight/minute
How do we train the various energy systems at OBC?
At OBC we make use of a number of specific training methods to optimise a well-rounded improvement in all 3 energy systems. Some of the more commonly used methods are summarized here:
Continuous training – this involves extended work periods in the 70-85% zone of maximum heart rate (ie moderate intensity). This improves aerobic capacity. These include our longer run sessions such as those sometimes undertaken on a Saturday morning.
Fartlek Training – this combines continuous activity with short bursts or surges of higher intensity, such as the running programs we do which include, for example, 90 sec sprints with 45 secs recovery jog, etc. This type of training targets the aerobic system as well as the anaerobic glycolysis system. Changing the work: rest ratio can change the degree to which each of these systems is targeted.
Interval training – similar to Fartlek training, interval training combines periods of work with periods of rest. The work;rest ratios are adjusted to meet the purpose of the training:
Whilst training is designed to target the development of each of the three energy systems, we must also consider the fitness components we wish to develop at the same time. In next month’s newsletter we will look at the combined effects of our other training methods in developing various fitness components such as speed, strength, power, muscular endurance, flexibility and more.
BIBLIOGRAPHY
Energy systems | Physical education lessons, Health and physical education, Exercise physiology. (2015, July 9). Pinterest; Pinterest. https://www.pinterest.com.au/pin/205406432982066490/
How the body uses energy. (2021, September 13). Metrifit Ready to Perform. https://metrifit.com/blog/understanding-energy-system-training/
Make the most of your training by:
1. Investing in your mentor. Share your goals with one another and hold each other accountable
2. Connecting with others. Be sure to join our What’s App group (Text your name and number to 0405334061- Katrina if you need the link to join) to enjoy the informal camaraderie and banter, as well as our facebook and instagram.
3. Sharing your wins. Celebrate your small successes as well as striving for your ‘big, hairy, audacious goal’ whether that be the goal of running 5km, competing in a series of fun runs or turning up to every session for the month.
PRE-EXERCISE QUESTIONNAIRES
Please ensure your pre-exercise questionnaires are kept up-to-date.
These can be ammended at any time by visiting the member’s area.
