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Brief Summary: Philosophy, Planning, Mental, Physical, Running, MarathonA Scandinavian Holistic e-Fitness Concept Lifestyle has changed in many parts of the world during the last few years. Life is quite hectic for many people, and most of the day many people stay only indoors in artificial light and ventilated air. Get outdoors more-going back to nature-and combine this with physical exercise: - this is the Scandinavian type of lifestyle. Human exposure to nature is very much underrated. This Scandinavian Holistic e-Fitness Concept also stresses the importance of "exercising" your mind and spirit in addition to your body. Ingrid Kristiansen will present her mix of all these ingredients, and she will also explain how she performed as a top international athlete while at the same time functioning as a normal mother and housewife. We believe that the challenge is to get stimulated on all important areas of our lives while making sure we are not over stimulated (stressed) or under stimulated (bored). PhilosophyOur experience is that many athletes-and many normal exercising people- are too focused. What do we mean by that? These people forget much of other parts of their lives; they forget their friends, their family, etc. All this focus can easily end up on one thing: their own ego. In the philosophy chapter we try to stress that we need both a macro as well a micro focus on life: it has to be holistic. As people we function on many levels: we have to be both externally as well as internally focused. We have to develop a good social competence, and we have to work on developing our self-confidence and well being. The challenge is to look for the positive growth factors, those growth factors that will enhance our lives. Other key concepts discussed are health, energy, the environment, comfort zones, feedback and praise, knowledge, consciousness, motivation as well as the misleading role models found in advertising and commercials. All these key concepts should be built on good values and fair play. With a solid "basement" you can start building your "house", - for example your life and/or sports career. PlanningPlanning and goal setting are not only important for athletes, they are also important for both the business world, for local and central governments and for the average person. The type of work described here is a long term "project"; it is not something you do one evening, and that's it. To be in daily contact with this work, you have to have both short term as well as long term milestones, in addition to the final goal. We will discuss how to define that plan and goal, how to reach the goal and what this type of work does for us. MentalWe are not talking about mental problems, but rather the enormous power of our thoughts. Before Ingrid started her mental training, her sports performance was only on a good national (Norwegian) level. In one season (1984-1985), this picture changed totally. Her performance improved not only to be on an international level, but she also started to break new barriers. The following years she produced at least half a dozen world records, and she won most of the races she started in. How could this happen? Most of the change was actually going on in her subconscious mind. Most of the barriers she was breaking down were barriers she did not even know she had. The power of your mind-the power of your thoughts- has enormous potentials. It is your challenge to use this potential. We will guide you through the techniques that Ingrid used. The interesting thing about these methods is that they are universal; you can use them in all different challenges of life. Key ideas presented are: our brain with its conscious and subconscious parts, how we believe the brain works, self-talk and mental hygiene, visualization, affirmations as well as the methods used to break down complexes, barriers and fears. PhysicalWe use simple examples from daily life that all of us are familiar with to explain what happens when we do something physical. The basic building blocks of physical exercise are load, rest and progression. These buildings blocks are based on the concept of adaptation where the principles of overload and over-compensation are vital. Our experience is that since very few people have knowledge about the different energy systems or "engines" in our body, these systems should be explained. During all our years as physically active persons we have discovered a natural law which is not really covered in the fitness literature. We have called it "The natural law of moderation". Briefly, the law shows that all types of activity have an optimum point where you get the maximum out of your efforts, but if you overdo it relative to your standard or level, the outcome starts to decline even if you put more into it! These factors create the basis and understanding of how to correctly prepare and follow an exercise program. RunningWe discuss running and long distance running in general. The basic quality a long distance runner needs is endurance. Even newer literature is not updated on the distribution of aerobic and anaerobic energy sources in the different distances. Newer test methods have disclosed that the older test methods have been very inaccurate and that aerobic energy has been greatly underrated. We have done some systems analysis about these systems that, when working together, create the final performance for you. These systems are the mental/nerve system, the central system (the heart and lungs), the distribution system and transport carrier (the blood vessels and the blood), and finally, the peripheral system, (the working muscles). We will discuss the different training methods and how the different systems respond to the training methods. A sensitivity analysis is done to show you the sensitivity of your aerobic energy systems relative to the anaerobic systems. If you work too hard there is a general risk that you will actually lose some of your fitness. This is because anaerobic energy systems start to function in your muscles if you push too hard. The anaerobic lactic acid system "starts a fire in your engine room" and partly strangles the dominant and important system: one of the aerobic energy systems. MarathonWe will present the major challenges we face in a marathon such as limited oxygen supply, dehydration, muscle cramps and stiffness and a general lack of carbohydrates in the last part of the race. We feel there are many myths and misunderstandings around marathon training: there is an over focus on running too many, too long runs.One of the basic principle of exercise physiology is the overload principle. It is important to have enough "overload" on the main bottleneck: the heart. With too much volume at too low an intensity there will be very little overload on the central system, (the heart), but you will be very exhausted and "empty". The right training mix is important, and all training for a marathon should be aerobic only with no anaerobic training. We give some general advice both to the casual runner as well to the elite marathon runner. Thank you to Alan Traister, he has helped us with the English language in this chapter! |
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This is
actually a life management concept, valid both for the top athlete as well
as the casual jogger. It is electronically presented to you, and we are able to
support and guide you electronically on a global scale.