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Are you driven enough for your resolution?

 

Hello guys!

Are you driven enough for your resolution?

We at Functional Basics  hope that you have had a great christmas eve and New Year. We ourselves had a wonderful time with  family and friends that we don’t usually have time to meet that much, wich whas very nice!

We are a little curious! Have you heard of new years resolution? Ofcourse you have! 😀 But have you made one yourself this year? If not maybe we can help.

One thing that is clear is that many people don’t achieve their resolution.  As a matter of fact, 80% fail their resolution already in Febuary!!!  One thing is clear. They who fail don’t want it that badly.  It is known that motivation don’t cut it, motivation comes and goes. What you need is a drive, when you are driven nothing can stand in your way.

How can we at Functional Basics help you to become driven? We believe that if you know what is happening inside your body and muscles we feel a higher happyness when it comes to exercise.  when we know how we acctually shall train to truly gain results, a drive occur inside of us.

In our courses we don’t just give you a training program, we also explain what is happening in our muscle and why it is happening. This is something that we believe will rise your driving.

First of all find a fundamential why to exercise, what do you want the most?  Write it down on a paper! Then let us find a how and a what together!

Best regards

Robin and Martin

maybe the best shoes out there.

My old shoes were so bad that I got huge blister under my feets, so therefore I decided to buy new running shoes. I reasently bought my own Asics Noosa FF. I was very exited because I knew that is was a quality shoe and could not wait to try them on. First of all they look so freakingly nice that I could use them everyday. I wanted to test them properly for my selfe and decided to run 10 km, that is concidered a normal run. I ran on 49,31 and afterwards I felt exausted and I realy went for it. But my feets were like i just have had a powerwalk. I was amazed how much shoes can help us perform and how important that it is with proper high quality shoes

ASICS Men’s Gel-Noosa Tri 10 Running Shoe,Indigo Blue/Flash Coral/Flash Yellow,10 M US

Maraton under 2 hour still impossible?

Meet Eliud Kipchoge the man that scientists say is the best fit for the task!

We have for long said that running a marathon under 2 hours is impossible. This maybe we will change our mind

Here is why Kenyans is known for crushing marathons.

Kenyans are known for pushing the limits for marathons.
How are they doing what everyone else seems to struggle with?
Find it out here…

Red Bull Steeplechase Knockout Marathon

Red Bull Steeplechase, absolutely amazing! A 21 mile knockout marathon in the English country side.

Want entry? https://www.redbull.com/gb-en/events/steeplechase


Want entry? https://www.redbull.com/gb-en/events/steeplechase

Don’t get stuck in a rut 

Get out of the rut!
Not everyone’s willing to put in the legwork to become the best that they can be. Some people simply settle for a healthy enough lifestyle, and some can’t even be bothered to do that.

Frankly, it’s each to their own, but the reality is that many of us are also feeling trapped; we struggle to take the next step, reaching out for anything that could help us go on.

Solution
You may not be able to be the best in the world, but we all have the power to be best that we can be. If you find yourself stuck in a rut and you’ve no idea how to proceed, what you must do is look within yourself. The solution to your predicament is not somewhere out there in the world, but inside you. You need to ask yourself “why?” – Why do you want to improve yourself? What drives you? If you are able to find that fundamental answer, then it’s your way out and onto the road to success.
You don’t have to rely on external factors when the necessary motivation is found within yourself – the motivation that allows you to take the pain required to reach your goals and end up where you want to be.

Start with why
That being said, finding the answer can be tricky. Let me tell you how I did it.
The knowledge base for training was poor around the parts where I lived. When I realised this, I wanted to change it. I wanted to help my fellow athletes perform better, to reach their goals.
I started out with a group of fifteen people before I launched functionalbasics.com. To me, it was remarkably fulfilling to help other people chase their dreams. The website was essentially born of a desire to help educate people. Having finished an appropriate education, I began to write about what I had learned.
I expect there are more people out there, though, who are stuck in their training because they don’t know how to proceed. People that want more and are willing to work a little harder and take that next step. That’s where I come in. This is why I do it and why I don’t get stuck.

Best you can be
I’ve always said: “Be the best that you can be.”
Say you perform a sport of some kind. As you can imagine, there are some exercises that will help you improve in that sport, and there are some that are less suited to the task. You obviously want to do the right exercises for your particular sport. Doing so will increase your performance and make you better at it.
Don’t let anything stand in your way if you want something more, something bigger.
The harsh truth is that training incorrectly could potentially decrease performance instead of increasing it. For example, a sprinter wants to build muscles that are optimal for running really fast in short bursts. However, because they don’t have all the necessary information, they are thinking exercise is exercise, as do many people. So they decide to go for a 30-minute run.
Now, as a sprinter, you need your muscles to digest carbohydrates instead of burning them with oxygen, and by running for a long time you are adapting your muscles to the latter, which is not optimal. The purpose of Functional Basics is to provide you with this knowledge.
Head over to “https://functionalbasics.com/tests/cardio-test/” to learn how to increase your endurance and VO2max!

Right training
For the sprinter, running short intervals of 30 seconds, followed by a 30-second resting period is likely a better way to exercise.
Maybe you do a sport where you aren’t consistently running in a straight line? Then you might be better off running in a zigzag pattern. The more you tailor your training to suit the sport, the better you will be at it. You want to train for optimal performance!

Mental toughness

To be mentaly strong requires training, just like physical and technical training.

This book may suite you who struggle with mental training technique. And want to come in right tracks with it.

 

Regardless of your activity, position, or skill level…you cannot achieve peak performance unless you have complete and consistent control of your mind. Mental toughness is often the sole difference between winning and losing in sports, business, and personal health.  Follow the link in the picture for more information:

Floating fitness

Perfect example of balance and stabilisation.

At sea or in your own pool

Who want one?

Requirement profile for OCR

When we run an obstacle course, it is necessary to know which parameters are required in order for us to do better next time (provided we want to). There are several variables to keep in mind if we want to perform optimally, we call this “requirement profile”

Having the right mindset is relevant to training in general, not just to running obstacle courses.

Most participants seem to prefer an obstacle course with a length varying between three to eight miles (4,8 km – 12,8 km), although there are some courses long enough to equal half a marathon with some actually being the full length of one. It is paramount to figure out how long an obstacle course should be to best suit you individually, and to focus on that.

We are all beginners at some point and it is important to know that it is nothing to be ashamed of.
Quite the opposite, in fact: it is a big deal, taking the plunge, and something to be proud of.
If you are a beginner it is obviously better for you to start with shorter runs. As you progress through your training you will become better acquainted with your muscles fibers. Eventually you will be able to use that knowledge to your advantage, allowing you to plan ahead how to sprint or to set a higher overall pace for the entire race.

Ask yourself: when I am training or competing, what are my goals? Your workout should reflect a fun and achievable end-game while using the proper tools as you approach them.

We are all born with different amounts of the various muscle cell types. If you have more muscle cells like type II and IIx you can run faster and are more like a sprinter and a shorter run would be more beneficial. If you have more of type I, you are better at a longer stretch (you can read more about this in our book). Women generally have more type I muscle cells than men, but even here it varies between individuals. Most people that train regularly have an inkling of what distance works best for them.
It is a good idea to figure out what type of muscle cells you have if you haven’t already thought about it. However, if you only recently made the decision to start training it is more important to do something you enjoy rather than delving into the specifics.
To get the exact composition of your muscle cells you need to do a muscle biopsy. Each muscle needs to be tested individually and it is frankly very painful. Unfortunately, there is really no other way to determine what type of muscle fibers you are made of.
A muscle biopsy is not for everyone, nor is it necessarily something you have to do, but it may be interesting to know that these variations exist. More importantly, it is quite helpful to know that your muscles are likely better suited to a certain type of training.

For OCR your running performance is not the only parameter that determines your overall performance. It is a full body competition and you need to have a good combination of both strength and endurance.

Which are the most demanding exercises that you need to do in order to come as prepared as possible?

To perform as well as possible you need to be aware of certain factors. Primarily, you need to know your max heart rate, your fitness level (VO2max) and you lactate threshold. You can read more about those tests in the “Tests” section of our webpage: www.functionalbasics.com/tests

In your workouts, you need to alternate between strength and endurance. Also, keep in mind the importance of increasing your VO2max and lactate threshold.
The higher your VO2max level you have the faster your muscles will regenerate energy.
You should also ask yourself: how long can you hold on to a ring? How many pullups/ ring rows can I do?
Clean and deadlift are also great exercises to increase your strength and power.
There are of course many factors, but these are a handful that you may need to take in consideration.

Let’s build an Island together

Together it is more likely to continously keep up the good work, Let’s build and island together.