Conditioning for Umpires
Before starting any exercise & nutrition program
you need to consult with your physician first.
First consult with your Doctor
Don’t diet just quit eating crap.
Start slow – create a base
3 times a week to maintain
4-5 times a week to improve
Let yourself Rest! Listen to your body
Hire a trainer to get started
Anaerobic & Aerobic Exercise:
Anaerobic - Glucose from muscle used – Lactic acid by product – Weight lifting
Increase lean body mass i.e. metabolism.
Aerobic- means “in air “ glucose from fatty tissue is used – Running (12 to 20 minutes)
Burns more calories and elevates metabolism for 20-30 min after exercise.
Regular low impact & low intensity exercise:
Regulate Workout through Target Heart Rate
60 - 70% of max heart rate for 15 to 20 min for optimum fat burning
70 - 80% of max heart rate for 20 min or more for cardio vascular results
Strengthen the core muscle groups:
Chest, abs, upper & lower back, glutes and quads
High Reps (10-15) @ Lighter weights
Form is critical
REST between workouts! Time for recovery critical to preventing injury.
Warm Up &Stretch!
Start all workouts with at least a 10 minute warm up
Cool Down 10 minutes
Stretch immediately after cool down (Never stretch cold!)
Hold each stretch for 10 sec – DO NOT BOUNCE!
Must be realistic
Short term and long term