Energy System

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Recreational athletes body types and energy system demands

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Recreational athletes body types and energy system demands

When working with recreational athletes, it's important to understand their body type and the energy demands of their training and competitions. In a future post, I want to write about the protein demands for different sports. Still, it's critical to understand how to exercise's frequency, volume, and intensity impact the macronutrient (protein, carbohydrate and fat) intake requirements.

No one diet is right for everyone. The right diet should be based on many individual factors. The food we eat contains information that speaks to our genes, not just calories for energy. Science tells us that obesity is ultimately the result of a hormonal imbalance, not a caloric one. It's not about "eating less". It's about eating more of the right foods that nourish and fuel the body and mind. It's not about "moving more," it's about how movement supports your health and encourages positive adaptation, not fatigue.

Team Sustain: Sport of Fitness: MAX Weights Method - Part 4

Team Sustain: Sport of Fitness: MAX Weights Method - Part 4

In the 5/3/2/1 method, we start with loads just under 5RM and attempt to add 2-3% more weight every set, performing 1 fewer repetitions every set until you achieve a new 1RM. This progression has the advantage of teaching the skill of expressing your true maximum in a 4-week block.  We cannot go from a block of performing 3-5reps per set (MAX Weight PART 3) and expect to perform well in a 1RM until we have allowed the body to recruit higher-threshold fibres.  Therefore, we will slowly increase the percentages of each set from week-to-week with the aim of increasing your 1RMs by 2-3% in 5 weeks from now.