Physical Conditioning

Introduction

The aim in physical conditioning is to better withstand the rigors of match conditions. Any individual in good physical condition has better developed reactions, better control of his muscles and better endurance; all of which promote consistency in performance. All training (including physical) should always be carefully planned so that it does not fall immediately prior an important match. It has been found for example, that a physical training program should be discontinued approximately 3 days prior a match. It can be resumed immediately after the match has ben completed. Exercises should be directed toward strengthening the muscles, proper breathing, developing body flexibility and precision of the shooting movement. The requirements of marksmanship are such that drills must consist of exercises which develop the muscles and flexor of the arms and fingers, and the muscles of the shoulders and waist.

You must accept the fact that the benefits gained from physical training will take some time (approximately 18 months) to reflect in ones match scores. Avoid heavy exercises such as serious weight lifting as it increase muscle tremor. Any form of cross training should benefit the shooter and it is recommended that each shooter cultivate an interest in a sport that will insure sufficient exercises for all around physical fitness. Besides general conditioning practices, durable muscle tension exercises of the trunk, shoulder and arm muscles make the most sense. Resistance exercises and grip exercises are in order. You should ideally train physically for about 40 minutes a day, three times a week. All physical training programs should be progressive. It is not necessary to strive for the peak condition sought by other elite athletes. It is important to also be careful when undertaking any form of physical conditioning. Whenever possible, one should consider hiring a professional person (for example a certified fitness trainer or personal trainer) to asses your ability in undertaking a physical conditioning program. Another important aspect is that many people try and get fit and are injured in the process. You must ensure that you execute any physical conditioning exercises correctly (a certified fitness professional can assist you with this) as violent and strenuous exercises which may result in injuries should be avoided at all costs. From a competitive perspective the shooter must be able to develop an adequately developed muscular system (particularly the muscles of the abdomen, arms, and legs) and the endurance to fire many shots without perceptible worsening of results. Lungs must have a high oxygen assimilation factor so that long pauses between inhalation will not cause oxygen starvation (don’t smoke as it decreases the ability to assimilate oxygen). Finally the shooter must also be able to coordinate bodily actions and thoughts. The physical training of a pistol shooter must be directed to the development of these qualities.

A major part of physical conditioning is sleep! Without sleep during the training period the shooter does not give all the organs a chance for sufficient rest. Eight hours should be the rest interval. Before matches, insomnia sometimes occurs due to excitement. Under such conditions no sleeping pills should be taken the night before a match for they work out unfavourably the next day. Short walks in the evening, warm showers or a small snack will sometimes induce sleep. We have already discussed the side affects of coffee or tea or a glass of cola in a previous article however, shooters should also realises that these substances can undermine ones sleep. Even small amounts of caffeine can affect ones sleep, especially if you are sensitive to caffeine. The really dedicated should try eliminating all caffeine-containing beverages. Alcohol may make you sleepy at first, but in the end you’ll sleep less soundly and wake up more tired. Alcohol and other depressants suppress a phase of sleeping called REM (rapid eye movement) during which most of your dreaming occurs. Less REM is associated with more night awakenings and restless sleep.

Another major part towards physical conditioning and sleeping is eating healthy. Eating can also interfere with a good nights sleep. For example eating big dinners will prolong digestion and this will interfere with a good night’s sleep. Ideally one should eat the biggest meal before mid-afternoon and have a light evening meal. If you include some chicken, extra-lean meat or fish at dinner you will help curb the craving for mid night snacks. Certain foods can contribute to sleep problems: Dishes seasoned with garlic, chilies, cayenne or other hot spices can cause nagging heartburn or indigestion. If you can avoid spicy foods at dinner. Gas-forming foods and hurried eating also cause abdominal discomfort, which in turn interferes with sound sleep. Limit your intake of gas-forming foods to the morning hours, and thoroughly chew food to avoid gulping air. A high-carbohydrate snack, such as crackers and fruit or toast and jam, triggers the release of a brain chemical called serotonin, which aids sleep. And although the traditional glass of warm milk, a protein-rich beverage, probably doesn’t affect serotonin levels, the warm liquid soothes and relaxes you and makes you feel full, which might help facilitate sleep. Midnight snack cravings also ruins ones sleep. To avoid this try eating more during the day, and stop rewarding your stomach by feeding it every time it wakes you up. Instead, read a book, drink a glass of water or ignore the craving. It takes up to two weeks to break a midnight snack habit.

Exercise and sleep. Exercise is a stress reliever and stress is a common cause of insomnia. Often, relieving tensions and anxieties eliminates sleep problems. A study from Stanford University found that healthy adults with mild sleep problems who exercised twice a week for at least 40 minutes per session fell asleep faster and slept about 45 minutes longer than people who didn’t exercise. Physical activity also helps you cope with daily stress and tires the body so it is ready to sleep at night. Vigorous exercise should be done no closer to bedtime than six hours; mild exercise should be done no closer to bedtime than four hours. A final comment is to try and avoid sleeping pills. They are a temporary fix, but a few simple dietary and lifestyle changes could do wonders for your long-term snooze control and your shooting success.

In closing try and consistently exercise a little more often, maintain healthy eating habits and combine this with some good sleeping habits and your scores (and your health) will benefit in the long term.

Good Shooting,

Dieter