Posts Tagged ‘cardiovascular endurance’

My wife and I have been looking for a short but fun get away this summer. We just came from Niagara-on-the-Lake last Thursday, rested at home for a day, and took a 3-hour road trip to Tobermory and Collingwood last weekend. This time we are hoping for a Fitness filled adventure!

Read about the FITT Principle here

Since we didn’t want to drive for four hours, we joined a bus tour under ShengNuo tours. The tour guide translated his script to both English and Chinese at the start but for the most part of the trip, everything was in Chinese. That was fine for us as long as we get in our destinations! He also gave us some flyers that we told us to review so we don’t miss out.

Flowerpot Island

We went to ride the Glass Bottom Boat Cruise to Flowerpot Island on our first day after a long 3-hour ride. On the way to the island we spent around 15 minutes at a shipwreck. The boat had a small section where you can see the Lake floor through the bottom of the ship — don’t expect the whole boat to have a glass bottom!

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We arrived at the Flowerpot island with just enough time to hike the trail (about 25 minutes one way to the lighthouse), take pictures, hangout and enjoy the scenery. The island was named after two limestone rock formations that is shaped like flower pots. Get your selfie sticks ready for the awesome view!

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The trail at Flowerpot Island was fairly easy and it’s something the whole family can enjoy. Both kids and even the elderly can follow the trail up to the lighthouse. There are some areas which are very rocky and some requires climbing up a rock, but there are lots of friendlier shortcuts. If you’re planning to wade in the water make sure you bring a pair of swim shoes as the smooth rocks on the floor of the Lake can be very slippery. It was also breezy cold when we went (at around 23C) and we only saw a few people who dared to swim. Before approaching the lighthouse, there is a cave that can be climbed easily through steep wooden stairs. You’ll get rewarded by a majestic view of the green canopy over the island that merges with the fresh blue lake.

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We spent a few hours in the island before taking the jet boat back to the port, so we went to our 3 other destinations the day after.

Inglis Falls at Owen Sounds

We first visited the Inglis Falls – we thought our tour guide made a mistake because we knew it was the Owen Sounds Falls, but he was right! It was named after the Inglis family who owned a factory in the area. There was not so much to see apart from the Falls and we spent only 15 minutes in that location. There is a 10km river trail available that we didn’t go through because it was not in our itinerary. Also there’s a lot of big mosquitoes in this area because of the stagnant river water near the dam so be prepared especially if you go there with kids.

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Georgian Bay Trail

Next stop was the Georgian Bay trail. This is another spot that you might not want to miss at the Bruce Peninsula. It’s included in UNESCO’s list of nature reserves which means that you’ll see nature’s pure beauty and wonder. Get your cameras ready for this one!

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There are a lot of trail options available but since we have one more destination (and we have a few seniors with us), we took the shortest route. It took an easy 40 minute hike to reach the Georgian Bay and a few more minutes with some rocky climbs, you’ll reach the Grotto. The Grotto is another rock formation shaped like a cave from years of erosion. Stretch your tired back, legs, and feet while you enjoy nature’s wonder. It is highly recommended to check this place out!

Click here to read How to Stretch Properly

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Scenic Caves Adventure Resort

Last stop, but definitely not the least! We went to Scenic Caves Adventure resort. It’s a big compound that encloses a nature trail and mountain hike featuring the Caves, a panoramic view of the bay from the longest suspension bridge, an adventure play area for kids, and a lot more! This was the longest and may be the hardest trail of our weekend. It involves a lot of steep climbs and a few slippery rocks. You’ll surely feel your Heart Rate go up a dozen notch! (Need a Heart Rate Monitor when you workout?) You’ll be rewarded with an awesome experience so get ready to hike!

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This adventure trail is best captured with a handy GoPro. Get your GoPro from Amazon here.

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All in all, my Fitbit Charge registered 16,905 steps. Scenic Caves is still designed to be enjoyed by the family and there are stairs and occasional rail handles. If you have any heart conditions this might not be for you as the steep climb could really boost your heart rate. Elderly people who have difficulty walking can stay in the Souvenir Shop or by the man-made lake.

After a two long days of hiking, we just felt like getting a massage to release those tightened trigger points in our sore muscles. And guess what, we found this gem from the Scenic Caves!

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It’s the Relaxus Harmony Roller — an innovative tool for self myofascial release for your neck pain, tight shoulders, sore legs and back. It’s easier to use on smaller areas of your body like your neck and shoulders and is more portable than the foam roller.

Get your Harmony Roller from Amazon

Going to the Flowerpot Island, Georgian Bay, and Scenic Caves was absolutely worth it and a must try if you’re looking for a family friendly adventure!

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Optimum massThe mixed smell of iron, sweat, and rust wasn’t really lovely but I guess my olfactory nerves eventually got accustomed to it. I first took up Weight Training class as my second P.E. of choice, thinking that improving my anaerobic capacity would be of more benefit for me since I have asthma. I thought that getting stronger first would be better for me, before I undertake physical activities that require more aerobic component (The next P.E. I was thinking of taking was Swimming. If you’ve read Part 1, you’ll know why). However – having no background in sports training – it was in that class that I was first able to understand, apply, and experience the Principles of Training.


Here are some of the Principles of Training that would help you train better as well:

  • Individuality. I knew how un-fit I was and I wanted to improve and get stronger. This principle may be one of the most gracious – it implies that each person or athlete has their own individual differences, and the training program must consider those differences. What worked for one person might not work for another. You can’t simply copy what the other person does in the gym and expect the same results in the same time. For a long time -and even until now – coaches have been implementing a ‘one size fits all’ approach to training, sometimes even copying the training program of a winner’s team. This might result to undue load and stress to the athlete.

    Physiological, social, and psychological differences must be considered before doing a training program. I learned about the different somatotypes or body types – the endomorph, mesomorph, and ectomorph. I was somewhere in between an endomorph and a mesomorph, so I should not expect to look skinny like an ectomorph, and I ought to capitalize on my own somatotype. I also realized that I work out better when I am on my own, or at least have my personal space in the gym. Some people won’t work out without a ‘workout buddy’ or a ‘spotter’ – for me, I am able to focus more when there’s no one looking.

    An individualized training program will help the person or the athlete achieve improvements in strength and performance more efficiently. If you are training with a group of people, modifications can be incorporated for your individual needs. Last but not the least, be realistic and set goals according to your individuality.

  • Specificity. This is also known as the SAID principle – Specific Adaptations to Imposed Demands. This simply means that our bodies adapt to the specific mode of training and stress that we put into it. If you swim, you’ll get faster and stronger at swimming but you won’t be improving at another skill, say, throwing. This means that you have to work the same muscle groups that work for the movement or skill that you want to improve. Also, you have to be specific to the type of training that you will be doing, if it will be aerobic or anaerobic in nature.

    For me, I didn’t improve much of my aerobic capacity when I started because I just focused on lifting weights and training for Powerlifting. If you’re just doing weights at the gym, you won’t develop your legs or any other part of your body if you just do bicep curls.

  • posterior chain

  • Progressive Overload. This may be my ‘favourite’ principle among the list. It suggests that to see improvements in training, a person must exceed the level of stress applied to the body that he/she is accustomed to. You must do more than what you are used to doing so that you will see the results you want to see. Challenge yourself every workout. Give your maximum effort, and may be even a little more. But as much as overloading our system is important, we should remember to do it progressively. The body adapts to the gradual increase of stress placed on the body during training. Additional load can be applied either to Volume – the amount of repetitions that you do the exercise; or the Intensity – the amount of effort to maximal that you apply to do the exercise.
  • Detraining (Reversibility). Our body is designed very well to adapt that it even adapts even if we do nothing! This principle is sometimes referred to as the “use it or lose it” principle. Studies show that athletes who stop their sports and training eventually loses the fitness and skill components over time. You lose fitness when you stop exercising and how quickly you lose fitness depends on factor such as your fitness level when you stopped, how long you’ve been exercising, and how long you stopped. For conditioned athletes, studies show that they become detrained after three months of not exercising. However, for sedentary and beginning athletes, studies shows that stopping exercise only after two months brought them back to their original fitness level!

    All of us has reasons to stop exercising or training for a while. This principle reminds us to take it easy whenever we go back to training. During college and being part of the Powerlifting team, there were many times that I had to stop training for a few weeks and even a couple of months because I needed to study for an exam or finish a paper. This principle works with progressive overload because I had to go back to lighter loads and progress again before training for another competition. The good news according to research is that athletes and more trained individuals are able to retrain faster even after a long break.

  • Recovery. Last but definitely not the least is the Principle of Rest and Recovery. This principle of rest applies to both the short rest needed in between exercise sets and the longer time intervals of several hours up to 2 days after an intense workout. Our bodies need time to recover from the loads and stresses of training and even competition for it to adapt. The body repairs and strengthens itself during this time out period – muscles add up (or enlarge) fibers, additional neurons get recruited, and the capacity of your heart and lungs improve. Apart from the physiological, this principle also allows for psychological adaptations.

     

    powerful recovery

     

    Exercise or any physical work damages and breaks down the tissues in our bodies, and intense activity depletes energy stores. Overtraining and not giving the body enough time to repair these tissues and replenish lost energy would then be detrimental to training and might even result to injury. There are times that we can get too hyped up to work out, join races weekly, and cause our body to be overtrained. Remember that Recovery is as important as training – it is during the Recovery period that your body gets stronger and adapts to the stress of training.

  • Applying these Principles of Training definitely helped me improve my strength and performance in my sport. I was able to know if I’m doing too little or too much, and which exercises and type of training would be the best for my sport. Considering these things is important in making an effective training program and achieving fitness and athletic goals.

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