MISSION VIEJO NADADORES MASTERS |
BUILD |
Continuing in a Tradition of Excellence in a Positive and Confidence Building Environment |
December 21 , 2005. - - - - By: Coach Mark
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December 21 , 2005. - - - - By: Coach Mark |
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Greetings
In
This Update:
1.
SPMA MEMBERSHIP
2.
GOT POUNDS?
3.
POLAR BEAR
4.
USMS LCM TOP TEN
5.
WORDS FROM COACH
(ONE HOUR
USMS POSTAL SWIM COMING IN JANUARY)
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2006
SPMA Membership
DUE
NOW
PLEASE
MAIL OR TURN YOUR FORMS AND MONEY IN AS SOON AS
POSSIBLE.
Do
not wait until JAN 1.
You
may risk missing issues of our magazine and newsletter and (NO SWIMMNG WITHOUT
YOUR CARD)
We
have only 45 swimmers with their money and forms turned
in!
http://www.spma.net/regform.htm
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What to Lose Those
Extra
Join
us at the pool for some good all Aerobic
Exercise.
Aerobic
exercise metabolizes calories and raises the metabolic
rate.
The
heart rate needs to be raised to a comfortable level for 20 - 30 minutes at
least 3 times per week.
By
exercising aerobically, calories will be burnt at a rate of 300 + per hour
depending on your weight and fitness level.
If
you consider that just 1 pound of body fat has approx. 4,100 calories, then you
can get a rough idea, of just how long it will take to shed those extra pounds
permanently.
Look
again at how long it took to put them on, normally years or a complete lifetime
of your own bodily abuse.
(3
weeks for some during the holidays)
Now
comes the debate of how hard to work.
Personally
I recommend that you work at a level that you know that you can maintain for a
minimum of 20 to 30 minutes.
The
debate comes in, when various fitness bodies suggest training at a high heart
rate 75/90 % of max, for short periods or 55/80 % of maximum heart rate for
easier longer periods.
I’m
no scientist, but I have used several training methods, and have found like most
things in life, it may work for one person but not necessary for
another.
In
short we use many different methods, unless you are a complete beginner to
fitness, in which case I would recommend training at a steady pace for as long
as comfortably possible.
Aerobic
exercise will also raise the metabolic rate for approx. 24 hours after you have
finished training. This helps to burn up extra calories and prevents the
metabolic rate declining.
Don’t
delay – start now – and lose those extra
pounds!
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Polar
Bear Club Swimmers!
Check
the web calendar for all workout times updates.
No
Workout this Friday evening, Saturday, and
Sunday!
Merry
Christmas!
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2005
USMS LCM TOP TEN
You
can now view our individual team members and relays that made the top ten on
our
Bulletin
board. (look under swim meets)
http://www.mastersmvnswim.org/phpBB2/login.php?sid=aaab0f0d7d6a6fc7fc6d54818bb94305
Congratulations
Swimmers for an outstanding year!!!!!
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HAVE
YOU SET YOUR 2006 GOALS?
Helpful
Goal Setting Tips:
1.
Technique: What do you need to get better
at?
2.
Attendance: How many days a week will you come to
practice?
3.
Work Habits: How hard will you work every time you come to practice? –
will you be consistent in your training?
4.
Mental Prep: Are you prepared for the daily challenges that will keep you
from coming to practice? – Willing to do harder sets?
Are you prepared to succeed? – Are you prepared to fail? – Are
you having fun?
5.
Health: Are you eating right? – Getting enough sleep? - Are
you staying organized at home/work to minimize
stress?
Without
having set goals, what are you working toward? Below are some types of
goals you should think about.
Short
Term – Daily
Mid
Season – Week to Week
Long
Term – End of season/year
Now
take the time to think about your goals. Write them down somewhere and
change them when needed.
Good
luck in 2006 – Hope you have a great year!
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Challenge 
Achievement Recognition
“It’s
never too late to
be what you might have been” -George
Eliot
SWIMMING
FOR LIFE!
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Cell: (949)
233-6521
Check
the Web site frequently