Having been invited to lead last week our now non funded Green Gym Group, with certified coach withdrawn, because of local council cuts,I am possessed and obsessed with all things fitness.
Our group is currently 17, if perfect attendance, and with life stuff can be 12 and lower.Eleven ladies and six men.
As we have no certified/qualified coach and entry assessment requirements, it has to be run as a group of friends with a common interest, meeting to do some exercise.
We had a coffee/meeting after our one hour session last Friday 1000 and considered and rejected the idea of an application for available funding.
All too fussy to formalise stuff, secretary, treasurer, etc., we just want to get on with the business of fitness and interacting.
There is of course the opportunity through democratic aspirations for those that wish to give back something to the group.Providing attendees have an opportunity to have input.
It is all about serving the group and the group’s sustainability, enjoyment and what and indeed why they attend.When formal and through the assessments and coach, he of course knew peoples reasons,medical issues, and aspirations, so he could tailor and cater for a diverse range of abilities from new starters to the core original members.The group has been established for around ,at least , 5 years.
Anyway that is the background and I have gone off on one again.🙈
I think we have an original member who is the natural group leader.Predominantly ladies and loves to organise so she looks a winner.
It can be a burden on one and I am overjoyed to help with the cardio and strength exercises and devise programmes so we are ready to deliver a Spark in the Park⚡️.
I have listed 70-90 appropriate exercises to formulate these weekly programmes to cover, warm up, dynamic stretching, the cardio and strength session itself and warm down stretching.
I want to draft a group mission statement and propose a starting mantra for discussion and agreement by the current group.Of course as a detail , all accept that they are responsible for themselves.
In this mission statement yet to be written, it will contain what our aims and interests are and how we conduct our sessions.
Going to post this, so I do not lose it.Going to come back and list all the stuff I have learned on here. I hope I can get the opportunity to support others to take flight, just like I have received on this forum.
So what have I learned🤔so much.
Of course we are all different and have different needs.This is what I found.Being retired and with a slow trot and plenty of time is a factor.
- delayed reaction before you get sufficient oxygen to match your running effort.
-general adaption syndrome ( gas), slow & steady, work at a modest adaption rate.
- quality sleep, hydration and nutrition are a must in your preparation.
- your body will amaze you so pamper it.
- Get Fit in 6mins,HITT,will increase your explosive power and VO2 max.
- all breathing forms are needed.
- all footfall forms are needed.
- there are no limits to our capabilities or choices.
- fitness is fickle hard earned and quickly lost.
- fitness has to be a way of life.
- general rule on strength exertion, exhale and inhale on return.
- abdominal breathing and modest fasting, extended night or shortened meal day, accelerates the bodies repair mechanisms.
-warm up should include dynamic stretching also.
-loading in all forms, quicker pace eg. demands greater warm up.
- stretching and all preparation is the key to recovery.
- strength exercises before long runs impacts negatively on performance.
-static stretching before runs also negative impact, first have to use and contract your muscles.
- mixing cardio and strength is not a negative.
- all movement is good and too heavy weights give no additional benefit.
None of this meant to be contentious, just my personal findings.
💥👊💥🏃♀️🏃♂️💥☄️☄️
week3run1 ✅. 3 x 17 mins with 1 min walks. 
How did your parkrun or (not)parkrun go?
