STRETCH
Since Mon/Wed/Fri are devoted to PT, it is wise to
devote at least 20 minutes on Tue/Thu/Sat to stretching.
You should always stretch for at least 15 minutes
before any workout; however, just stretching the previously
worked muscles will make you more flexible and less
likely to get injured. A good way to start stretching
is to start at the top and go to the bottom. Stretch
to tightness, not to pain; hold for 10-15 seconds.
DO NOT BOUNCE. Stretch every muscle in your body from
the neck to the calves, concentrating on your thighs,
hamstrings, chest, back, and shoulders.
NUTRITION
Proper nutrition is extremely important now and especially
when you arrive at SWCC. You must make sure
you receive the necessary nutrients to obtain
maximum performance output during exercise and to
promote muscle/tissue growth and repair. The proper
diet provides all the nutrients for the body's needs
and supplies energy for exercise. It also promotes
growth and repair of tissue and regulates the body
processes. The best source of energy for the SWCC
student is carbohydrates. The best source of complex
carbohydrates are potatoes, pasta, rice, fruits, and
vegetables. These types of foods are your best sources
of energy.
Carbohydrates, protein, and fat are the three energy
nutrients. All three can provide energy, but carbohydrate
is the preferred source of energy for physical activity.
It takes at least 20 hours after exhaustive exercise
to completely restore muscle energy, provided 600
grams of carbohydrates are consumed per day. During
successive days of heavy training, like you will experience
at SWCC, energy stores prior to each training session
become progressively lower. This is a situation in
which a high carbohydrate diet can help maintain your
energy.
The majority of carbohydrates should come from complex
carbohydrate foods that include bread, crackers, cereal,
beans, peas, starchy vegetables, and other whole grain
or enriched grain products. Fruits are also loaded
with carbohydrates. During training, more than four
servings of these food groups should be consumed daily.
Water intake is vital; stay hydrated. You should
be consuming up to four quarts of water daily. It
is very easy to become dehydrated at SWCC, so it is
extremely important to hydrate yourself. Drink water
before you get thirsty!!! Substances such as alcohol,
caffeine, and tobacco increase your body's need for
water, so, if you are going to drink, do so in moderation!
Too much of these substances will definitely harm
your body and hinder your performance. Supplemental
intake of vitamins, as well, has not been proven to
be beneficial. If you are eating a well balanced diet,
there is no need to take vitamins.
TRAINING TABLE CONCEPT
