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first_img STRENGTH TRAINING This is used to develop strength, power, muscular endurance, and speed. Methods used include weights and plyometrics. Weight training Using weights as a form of resistance training, ( either free weights or weights in machines). Any weight-training programme can take account of your current state of fitness – the amount of weight, the number of repetitions, and the recovery periods can all be adjusted to progressively load muscles. Training for strength involves high resistance (weights) and few repetitions. Training for muscular endurance involves low resistance and many repetitions. Plyometrics This is a series of explosive movements designed to improve muscular power (explosive strength). This involves rebound jumping (on to and off boxes), bounding, leaps, and skips, press-ups with claps, hopping, throwing, and catching a medicine ball. Exercises that involve the contraction of muscles from a stretch position are known as plyometric. Plyometric training puts great stress on the muscles and joints and should only be attempted as part of an organised training programme. CIRCUIT TRAINING This involves a number of different exercises at work stations, which affects the different components of fitness. A circuit usually involves six to10 exercises or activities that take place at the stations. Circuits should be designed to avoid working the same muscle groups at stations that follow one another. The number of work stations, repetition, and the rest periods should add up to 15-20 minutes for one complete circuit. Repeat three to six times, depending on their length. Circuits can be designed for a particular sport. For example, a skill circuit can be constructed for games players wherein exercises can be replaced by short skill practices. FARTLEK TRAINING The name Fartlek comes from Swedish meaning ‘speed play’. It involves ‘run as you please’, alternating fast and slow effort over varied terrain such as grass, sand, flat, hills, etc. Fartlek training doesn’t precisely control the work and rest periods. This is very good for game players since games have many changes in speed. The mix of fast and slow work can be changed to suit the sport and energy system. It is used to improve aerobic and anaerobic fitness, depending on how the training is done. There are a wide variety of training methods based on the ways in which the body adapts to regular exercise. All the methods can be adapted to suit particular training programmes.center_img CONTINUOUS TRAINING This involves the aerobic system and improves endurance. The aerobic system includes the heart, lungs, and vascular system. Activities such as brisk walking, jogging, running, dancing, cycling, swimming, and rowing are ideal examples of aerobic training. The oxygen demand must be matched by oxygen intake. Continuous means you do not stop to rest. It is submaximal, meaning you do not work flat out. This type of training should last for at least 12 minutes in order to achieve adaptations. The intensity of training can be judged from the heart (pulse) rate. Therefore, if you train within certain target heart rate training zones during aerobic exercise, the most efficient gains in aerobic fitness will be achieved without starting to work anaerobically and developing an oxygen debt. This is dependent on age, gender, and resting heart rate of the individual. The target heart training rate zone is worked out by subtracting your age from 220 and then aiming to keep your heart rate between 60% and 85% of this maximum figure. For example, for a person of 45 years who wants to exercise for 20 minutes, three times per week: Max Heart Rate = 220 – 45 = 175 60% of 175 = 105 85% of 175= 150 approximately. Therefore, the person should aim for a target heart rate of 105-150 beats per minute during exercise. INTERVAL TRAINING This involves exercising at a certain rate (work interval) for a certain time then resting for a certain period (rest interval) in order to recover and then repeating the process. Sessions of interval training can be organised into sets with longer rest intervals between sets. For example, running 200 metres in sets of six with a one-minute jog round between each one then resting for a longer period of 10 minutes before repeating the whole process another two times. Both the aerobic and anaerobic systems can be improved using this method. The length of the rest-recovery period depends on how hard you exercise (intensity) during the work interval.last_img read more

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first_imgThe 31-year-old’s 13-year England era featured glorious highs and shattering lows and left him as one of his country’s most polarising figures.From the boy who grew up on the rough Liverpool streets of Croxteth to the man who won five Premier League titles and the Champions League with Manchester United, Rooney’s rise remains almost too perfect to be true and the England chapter of his tale is well worth reliving.Rooney is England’s all-time leading scorer with 53 goals, more than Bobby Charlton, Gary Lineker and Jimmy Greaves could muster, while his 119 appearances make him his country’s most capped out-field player ahead of the likes of Bobby Moore and David Beckham.The only blemish is his failure to transform England into a global force, but even Barcelona icon Lionel Messi has found replicating his sublime club form on the international scene harder than he might have imagined.Profile of Wayne Rooney, England and Manchester United’s record goalscorer, who is retiring from international football © AFP / Gal ROMAForever etched in the memory as the teak tough street-fighter who would crunch into a tackle with as much relish as he took from scoring with a 30-yard rocket, Rooney burst onto the England scene as a 17-year-old in 2003.His debut came in a 3-1 defeat against Australia at Upton Park and a first international goal followed against Macedonia.The sight of Rooney tormenting the Switzerland and Croatia defences in Euro 2004 promised a golden future for the player and his country, but foreshadowing the angst to come a broke bone in his foot proved fatal to Sven Goran Eriksson’s team as they lost to Portugal in the quarter-finals.Rooney went on to play in three World Cups and two further European Championships, showing boundless commitment to the England cause, even if his performances never hit the heights.– Agonising –At times that enthusiasm was to his detriment when he came back from injuries too quickly.He famously announced before the 2006 World Cup that “the big man is back” when he joined up with his England team-mates — only to flop as he played at less than 100 percent before being sent off for stamping on Portugal’s Ricardo Carvalho as Eriksson’s men suffered one of a series of agonising quarter-final exits.The 2010 World Cup in South Africa was supposed to be Rooney’s tournament after a fine campaign with United, but his most memorable contribution came at the end of a 0-0 draw against Algeria when he turned to the camera and criticised England supporters for booing their own side.England were dismal at the 2014 World Cup and his last tournament ended in misery when Roy Hodgson’s team were humiliated by Iceland at Euro 2016.Of Rooney’s seven goals at major tournaments, only one came at a World Cup, while four were when he was just 18.Captaining England 29 times, Rooney’s last appearance came in a win against Scotland in November.The great irony of Rooney’s decision to retire is it came at the moment when he looked capable of one last flourish after an impressive start for Everton following his close-season move back to his boyhood club.Southgate was convinced enough to offer him another chance.But Rooney, marching to his own drum until the end, preferred to focus on leading Everton to silverware instead.Few would deny that England’s loss is Everton’s gain.0Shares0000(Visited 1 times, 1 visits today) 0Shares0000Wayne Rooney’s 13-year England era featured glorious highs and shattering lows and left him as one of his country’s most polarising figures © AFP/File / Ben STANSALL, Ben STANSALLLONDON, United Kingdom, Aug 24 – While Wayne Rooney will never silence the cynics who carp about his lack of silverware in an England shirt, the astonishing array of records set by the striker ensure his place as one of his country’s all-time greats.Rooney’s announcement of his retirement from the international stage on Wednesday brought the curtain down on an England career that began in a blaze of hyperbole and ended with the Everton star rejecting Gareth Southgate’s offer of a return to the fold.last_img read more

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first_imgAn Indian fan wearing the Argentina jersey was singled out by the Asian Football Confederation’s Twitter account on Thursday.The fan was spotted wearing the Argentina national team’s jersey during India’s match against United Arab Emirates in Abu Dhabi.With the fan unaware of the attention he was getting as he sat with an Indian flag during the match, AFC took to Twitter to troll the young guy. “We are still 5 months away from @CopaAmerica, mate,” AFC tweeted.Copa America will be played in Brazil this year from June 14 to July 7.We are still 5 months away from @CopaAmerica, mate pic.twitter.com/9RZCOmQykA#AsianCup2019 (@afcasiancup) January 10, 2019A spirited India dominated pre-game favourites the United Arab Emirates (UAE) before going down 0-2 in their second Group A match at the Asian Cup football tournament here on Thursday.The Indians dominated the first-half and were unlucky to miss out on their second consecutive victory at the Zayed Sports City Stadium here.The Blue Tigers, who beat Thailand 4-1 in their campaign opener, will next play Bahrain in their last match on Monday.India are presently on three points from two matches, same as Thailand, with hosts the UAE currently topping the group with 4 points from two matches. The UAE had previously drawn 1-1 with Bahrain.It was a day when the Indians hit the post twice in the second-half and muffed two in the first-half.The UAE took the lead against the run of play when Khalfan Mubarak (41st minute) produced a well placed finish a short while before the break. The hosts got their second goal a couple of minutes before the end of regulation time when a long ball caught most of the Indian defence out of position and Ali Mabkho (88th) scored with a good finish.advertisementThe Indians created around half a dozen clear chances, most of which came off the woodwork but it just seemed like luck was not on their side.(With IANS inputs)Also Read | India vs UAE Highlights, AFC Asian Cup: India lose 0-2 to hosts UAEAlso Read | AFC Asian Cup: Stephen Constantine hits back at critics after India go down fighting vs UAEAlso Watch:last_img read more

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