Fitness Card for Lifelong Training and Improvement

Having systematically run several quarter marathons (Outdoor 10.5 Kilometre Distance Run) in temperatures ranging from 5°C to around 40°C with varying humidity, sun ultra violet index factor & variable wind conditions spread over the several years, I have now discovered what has possibly been already documented in a wide range of e books and freely available social media content that lifelong physical training is indeed vital to demonstrate the quality of our Character not only to our loved ones but also other stakeholders around us Most of us in our early childhood days are very enthusiastic to get involved in some form of physical activity. The enthusiasm which drives personal motivation diminishes as we grow older and our responsibilities multiply. Whereas it is humanly impossible to allocate the same amount of time and mental space to physical activities in our youth, middle or matured ages of our lives, one easy reference point to monitor the consistency of our progress can be an easy to use and personally convenient system of logging our daily activities regularly on electronic smart devices. However, one major drawback of smart device produced data is the quality, timing and lack of relevance to our personalised targets which keep fluctuating driven by changing demands of work life. Besides the smart device data dumbness eventually triggering loss of interest, most users often encounter uncontrollable bottlenecks such as sickness, adverse weather, travel and other life demands which make records of smart device data of period one hopelessly incomparable to period two and other points of time in the past and the future. So how does one manage the boredom and lack of interest issues constantly pulling us back from achieving our goals despite the best of our intentions. The solution is to record and monitor data on a slightly longer basis say on a weekly or monthly basis rather than daily basis giving us ample opportunities to plug gaps and backlog in our training schedules. Smart Data recording is an easy task for most of us with basic computing skills to prepare a weekly or monthly log of regular training schedules on our smart devices having easy to access to thousands of fitness and health applications. The key to a successful personalised training schedule is not based on our computing skills and easy access to applications & artificial intelligence but rather on the data based quality of mental motivation for us to keep going in the medium to long term and support our personal efforts for mental and physical health. We must never lose sight of the fact that smart devices after all are means to an end and not an end in themselves and do require intangible management skills. With practical skills gained from regular training sessions a sample personal fitness card built on our individual training plan and regularly self-assessed by our personal standards can possibly take the below mentioned shape as indicated below in a tabular format for ease of reference. Year: 2017    Month: July      Age Group: 15-19 / 25-35 / 40-55 / 60+

Item Name of Fitness Test   Timed Individual Measurement Criteria based on Pre-Decided Distance   Personal Rating Remedial Action (Improve or Maintain)
1. Cardiovascular Endurance Yoga/Brisk Walking / Sprints / Long Distance Running / Cycling / Treadmill / Elliptical Trainer Poor/Fair/Good/Excellent Improve / Maintain
2. Muscular Endurance / Strength Training Yoga / Weights / Body Weight Training Poor/Fair/Good/Excellent Improve / Maintain
3. Flexibility Will Improve / Decline based on Achievements at items 1 and 2 above. Poor/Fair/Good/Excellent Improve / Maintain
4. Balance Will Improve / Decline based on Achievements at items 1 and 2 above. Poor/Fair/Good/Excellent Improve / Maintain
5. Speed / Power Will Improve / Decline based on Achievements at items 1 and 2 above. Poor/Fair/Good/Excellent Improve / Maintain
6. Sleep Quality Will Improve / Decline based on Achievements at items 1 and 2 above. Poor/Fair/Good/Excellent Improve / Maintain

As per Nemec et.al (2004) Jump into PDHPE p1:325-329, Lifelong popular forms of physical activity tend not to depend on high levels of skills, are mostly non-contact and generally have less emphasis on being part of team. Examples include swimming, golf, tennis, walking, cycling, weight training, yoga, running and various forms of aerobics.  Most personalised fitness cards should ultimately aim to Improve or maintain either one or all the factors given below

  • Gain Overall Fitness
  • Gain Muscle Tone
  • Increase Strength and Muscular Endurance
  • Improve Cardiovascular Fitness
  • Reduce Stress
  • Socialise and Meet others with similar interest

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