Aerobic Training
The second part of the training will be Aerobic Training. This part can be divided into two ways of performing, one by cycling and another by jogging. Both of these are great examples of exercises to truing your aerobic fitness. You can do just one of them once per week or you can alternate if you are bored of one of these exercises in some way.
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Cycling
Cycling is really good to improve your aerobic fitness since a big range of muscles are being used and in a continuous process. Even though it is very similar cycling there are some reasons a forward should choose this over running. According to www.bike-riding-guide.com he main reason is that forwards need really good strength on the joints, mainly on the knee joint, to push in the rucks and mauls, and cycling focuses more on that joint rather than the whole body so if you want an improvement on your knee joint you should cycle rather than run. Another reason for you to choose cycling over running is if you have any problem in your pelvis, cycling is healthier since you are sitting and your pelvis isn't supporting so much weight.
Cycling is really good to improve your aerobic fitness since a big range of muscles are being used and in a continuous process. Even though it is very similar cycling there are some reasons a forward should choose this over running. According to www.bike-riding-guide.com he main reason is that forwards need really good strength on the joints, mainly on the knee joint, to push in the rucks and mauls, and cycling focuses more on that joint rather than the whole body so if you want an improvement on your knee joint you should cycle rather than run. Another reason for you to choose cycling over running is if you have any problem in your pelvis, cycling is healthier since you are sitting and your pelvis isn't supporting so much weight.
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Running
Running has similar impacts on your aerobic fitness as cycling but there are some reasons why backs should choose running rather than cycling. The number one reason I found is that, according to www.bike-riding-guide.com, running stabilizes "the ankles and pelvis muscles the joints", so it stabilizes all joints in general, which is what a back needs to run and move quicker and with more precision to escape from all the players trying to tackle them. If you are injured in the back, a very common injury in rugby players, running is better than cycling since while cycling you are constantly curved and while running your back is straight and in fixed position while the pelvis does all the work.
Running has similar impacts on your aerobic fitness as cycling but there are some reasons why backs should choose running rather than cycling. The number one reason I found is that, according to www.bike-riding-guide.com, running stabilizes "the ankles and pelvis muscles the joints", so it stabilizes all joints in general, which is what a back needs to run and move quicker and with more precision to escape from all the players trying to tackle them. If you are injured in the back, a very common injury in rugby players, running is better than cycling since while cycling you are constantly curved and while running your back is straight and in fixed position while the pelvis does all the work.
Cycling for a sub 16 (Example using averages)
Distance: 25/30 km Time taken (bad; average and good): 100 mins; 70 mins; 45 mins (following calculations at www.livestrong.com) Where to: While cycling you have to take some places into consideration as it you can't go everywhere with your bicycle, please check this website for more information: www.bicyclenetwork.com.au/general/ride2work/93148/ Materials: Bicycle, appropriate shorts, t-shirt, cycling shoes or normal trainers and also a music player for entertainment. |
Running for a sub-16 (Example using averages)
Distance: 7 km Time taken (bad; average and good): 45mins, 36 mins and 28 mins (according to www.lazyrunner.com) Where to: You can run almost everywhere. To plan your running route you can use this website: www.runningmap.com Material: Normal sports wear; T-shirt; shorts; running shoes; probably a music player for entertainment etc. |
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Work Cited
Websites
Cycling & running explanation:"Everything You Need To Know AboutBicycles and Bicycling." Bicycles and Bicycling. N.p., n.d. Web. 7 Jan. 2014. <http://www.bike-riding-guide.com>.
Cycling estimated time: "Tips and advice to help you live better."LIVESTRONG.COM. N.p., n.d. Web. 5 Jan. 2014. <http://www.livestrong.com>.
Cycling routes: "Plan my route - Bicycle Network." Plan my route - Bicycle Network. N.p., n.d. Web. 7 Jan. 2014. <http://www.bicyclenetwork.com.au/general/>
Running routes: "Map your running routes. Plan routes before, or create route maps in real-time using iPhone and GPS. | Running Map."Map your running routes. Plan routes before, or create route maps in real-time using iPhone and GPS. | Running Map. N.p., n.d. Web. 7 Jan. 2014. <http://www.runningmap.com>.
Running estimated time: "Lazy Runner Home." Lazy Runner Home. N.p., n.d. Web. 7 Jan. 2014. <http://www.lazyrunner.com>.
Images
Cycling: "Tuscany Cycling Holidays - Gusto Cycling Tours." Tuscany Cycling Holidays - Gusto Cycling Tours. N.p., n.d. Web. 6 Jan. 2014. <http://www.gustocycling.com>.
Running: "A Pilgrim's Progress." : Five More Great Things About Running. N.p., n.d. Web. 6 Jan. 2014. <http://eric-carpenter.blogspot.pt/2013/12/five-more-great-things-about-running.html>.
Websites
Cycling & running explanation:"Everything You Need To Know AboutBicycles and Bicycling." Bicycles and Bicycling. N.p., n.d. Web. 7 Jan. 2014. <http://www.bike-riding-guide.com>.
Cycling estimated time: "Tips and advice to help you live better."LIVESTRONG.COM. N.p., n.d. Web. 5 Jan. 2014. <http://www.livestrong.com>.
Cycling routes: "Plan my route - Bicycle Network." Plan my route - Bicycle Network. N.p., n.d. Web. 7 Jan. 2014. <http://www.bicyclenetwork.com.au/general/>
Running routes: "Map your running routes. Plan routes before, or create route maps in real-time using iPhone and GPS. | Running Map."Map your running routes. Plan routes before, or create route maps in real-time using iPhone and GPS. | Running Map. N.p., n.d. Web. 7 Jan. 2014. <http://www.runningmap.com>.
Running estimated time: "Lazy Runner Home." Lazy Runner Home. N.p., n.d. Web. 7 Jan. 2014. <http://www.lazyrunner.com>.
Images
Cycling: "Tuscany Cycling Holidays - Gusto Cycling Tours." Tuscany Cycling Holidays - Gusto Cycling Tours. N.p., n.d. Web. 6 Jan. 2014. <http://www.gustocycling.com>.
Running: "A Pilgrim's Progress." : Five More Great Things About Running. N.p., n.d. Web. 6 Jan. 2014. <http://eric-carpenter.blogspot.pt/2013/12/five-more-great-things-about-running.html>.