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Fitness Yourself

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João Vieira Santos
João Vieira Santos

I'm a sports enthusiast and you're likely reading this and feeling you're one too. Whether you're a runner, a biker, a team player or an athlete of any other sport discipline, have your ever felt you would wish to do more? Have you ever set challenging goals which you've felt couldn't be reached? This talk shares with you an experience into the world of running and a set of achievements reached using a DIY methodology. You're targets are within you're grasp, provided the proper motivation and the confidence that there are social assets and community tools to assist you in getting there. Regardless of the sport discipline, you can fitness yourself... for yourself... and by yourself!

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João Vieira Santos SHIFT 2010 Fitness yourself http://spinacare.files.wordpress.com/2007/02/bigstockphoto_morning_run_29393.jpg
What are Fitness pitfalls?
Pills? http://bpsoshmhd.files.wordpress.com/2009/01/pills.jpg
Time? http://champinside.files.wordpress.com/2008/10/hourglass.jpg
Public Health 4 “F”s • Fundament • Fitness • Fun • Friends
Challenge based learning
Challenge Learning Challenge based learning Action
Challenge Learning ? Action
Challenge: how to start running? http://www.watersideinfo.com/images/running.jpg
How to start running? You will need: • Basic motivation • Sports clothing • Heart rate monitor (optional) • Friends to suffer with you
New challenges?
Challenge: how to race? http://correrporprazer.files.wordpress.com/2009/03/0000000219_303.jpg
How to race? You will need: • Read sports magazines • Check online race calendars • Monitor athletes’ blogs • Collect brochures at end of races!
How to race? You will need: • Read sports magazines • Check online race calendars • Monitor athletes’ blogs • Collect brochures at end of races! http://www.runnersworld.com
How to race? You will need: • Read sports magazines • Check online race calendars • Monitor athletes’ blogs • Collect brochures at end of races! http://www.sportlife.com.pt
How to race? You will need: • Read sports magazines • Check online race calendars • Monitor athletes’ blogs • Collect brochures at end of races!
How to race? You will need: • Read sports magazines • Check online race calendars • Monitor athletes’ blogs • Collect brochures at end of races! http://www.atletas.net
How to race? You will need: • Read sports magazines • Check online race calendars • Monitor athletes’ blogs • Collect brochures at end of races!
How to race? You will need: • Read sports magazines • Check online race calendars • Monitor athletes’ blogs • Collect brochures at end of races! http://www.correrporprazer.com
How to race? You will need: • Read sports magazines • Check online race calendars • Monitor athletes’ blogs • Collect brochures at end of races!
Challenge: how to avoid injuries? http://fitnessnyc.files.wordpress.com/2008/12/stk62897cor_preview.jpg
How to avoid injuries? You will need: • Learn about your body • Determine your foot type Neutral / Pronation / Supination; • Buy proper sport sneakers • Feed yourself properly (optional)
How to avoid injuries? You will need: • Learn about your body • Determine your foot type Neutral / Pronation / Supination; • Buy proper sport sneakers • Feed yourself properly (optional) http://www.omundodacorrida.com
How to avoid injuries? You will need: • Learn about your body • Determine your foot type Neutral / Pronation / Supination; • Buy proper sport sneakers • Feed yourself properly (optional) http://www.calcadodesportivo.com
How to avoid injuries? You will need: • Learn about your body • Determine your foot type Neutral / Pronation / Supination; • Buy proper sport sneakers • Feed yourself properly (optional)
How to avoid injuries? You will need: • Learn about your body • Determine your foot type Neutral / Pronation / Supination; • Buy proper sport sneakers • Feed yourself properly (optional)
How to avoid injuries? You will need: • Learn about your body • Determine your foot type Neutral / Pronation / Supination; • Buy proper sport sneakers • Feed yourself properly - optional ;)
How to avoid injuries? You will need: • Learn about your body • Determine your foot type Neutral / Pronation / Supination; • Buy proper sport sneakers • Feed yourself properly (optional) http://www.correrporprazer.com
Challenge: how to get a training plan? http://www.sports-council-wales.org.uk/resource/16832.27909.file.eng.jpg
How to get a training plan? You will need: • Check race training guides • Go to MyAsics training webpage • Setup your profile and targets • Invite your friends to join (optional)
How to get a training plan? You will need: • Check race training guides • Go to MyAsics training webpage • Setup your profile and targets • Invite your friends to join (optional) http://www.myasics.co.uk/uk/programs/index.php
How to get a training plan? You will need: • Check race training guides • Go to MyAsics training webpage • Setup your profile and targets • Invite your friends to join (optional) http://www.myasics.co.uk/uk/programs/index.php
How to get a training plan? You will need: • Check race training guides • Go to MyAsics training webpage • Setup your profile and targets • Invite your friends to join (optional) http://www.myasics.co.uk/uk/programs/index.php
How to get a training plan? You will need: • Check race training guides • Go to MyAsics training webpage • Setup your profile and targets • Invite your friends to join (optional)
How to get a training plan? You will need: • Check race training guides • Go to MyAsics training webpage • Setup your profile and targets • Invite your friends to join (optional)
Challenge: how to track your performance? http://nikerunning.nike.com
How to track performance? You will need: • The basics: clock + Google Maps • Nike+ iPod Sport Kit • Nokia Sports Tracker • Garmin Forerunner 305
How to track performance? You will need: • The basics: clock + Google Maps • Nike+ iPod Sport Kit • Nokia Sports Tracker • Garmin Forerunner 305 http://nikerunning.nike.com
How to track performance? You will need: • The basics: clock + Google Maps • Nike+ iPod Sport Kit • Nokia Sports Tracker • Garmin Forerunner 305 http://nikerunning.nike.com
How to track performance? You will need: • The basics: clock + Google Maps • Nike+ iPod Sport Kit • Nokia Sports Tracker • Garmin Forerunner 305 http://nikerunning.nike.com
How to track performance? You will need: • The basics: clock + Google Maps • Nike+ iPod Sport Kit • Nokia Sports Tracker • Garmin Forerunner 305
How to track performance? You will need: • The basics: clock + Google Maps • Nike+ iPod Sport Kit • Nokia Sports Tracker • Garmin Forerunner 305 http://sportstracker.nokia.com/nts/dashboard/index.do
How to track performance? You will need: • The basics: clock + Google Maps • Nike+ iPod Sport Kit • Nokia Sports Tracker • Garmin Forerunner 305 http://sportstracker.nokia.com/nts/dashboard/index.do
How to track performance? You will need: • The basics: clock + Google Maps • Nike+ iPod Sport Kit • Nokia Sports Tracker • Garmin Forerunner 305
How to track performance? You will need: • The basics: clock + Google Maps • Nike+ iPod Sport Kit • Nokia Sports Tracker • Garmin Forerunner 305
How to track performance? You will need: • The basics: clock + Google Maps • Nike+ iPod Sport Kit • Nokia Sports Tracker • Garmin Forerunner 305 http://connect.garmin.com
How to track performance? You will need: • The basics: clock + Google Maps • Nike+ iPod Sport Kit • Nokia Sports Tracker • Garmin Forerunner 305 http://connect.garmin.com
How to track performance? You will need: • The basics: clock + Google Maps • Nike+ iPod Sport Kit • Nokia Sports Tracker • Garmin Forerunner 305
How to track performance? You will need: • The basics: clock + Google Maps • Nike+ iPod Sport Kit • Nokia Sports Tracker • Garmin Forerunner 305
Next steps?
Let’s go!?? Thank you! joao.vieira.santos@vodafone.pt http://www.esportesite.com.br/wp-content/uploads/2008/07/20080703193657_atl.jpg
SHIFT 2010 / Fitness Yourself Resources •Online & Social: • http://www.atletas.net • http://www.correrporprazer.com Magazines: • http://www.omundodacorrida.com • http://www.runnersworld.com • http://www.calcadodesportivo.com • http://www.sportlife.com.pt • http://pernasparaquetequero.blogspot.com •Training, Gear and Performance: • http://www.myasics.com • http://nikerunning.nike.com •João Vieira Santos • http://sportstracker.nokia.com • joao.vieira.santos@vodafone.pt • http://www.garmin.com/products/forerunner305 • http://connect.garmin.com • joaogsantos • http://www.zonefivesoftware.com/SportTracks • http://www.rubitrack.com • http://www.montebellosoftware.com • joao_guerra_santos

More Related Content

Fitness Yourself

  • 1. João Vieira Santos SHIFT 2010 Fitness yourself http://spinacare.files.wordpress.com/2007/02/bigstockphoto_morning_run_29393.jpg
  • 2. What are Fitness pitfalls?
  • 5. Public Health 4 “F”s • Fundament • Fitness • Fun • Friends
  • 6. Challenge based learning
  • 7. Challenge Learning Challenge based learning Action
  • 8. Challenge Learning ? Action
  • 9. Challenge: how to start running? http://www.watersideinfo.com/images/running.jpg
  • 10. How to start running? You will need: • Basic motivation • Sports clothing • Heart rate monitor (optional) • Friends to suffer with you
  • 12. Challenge: how to race? http://correrporprazer.files.wordpress.com/2009/03/0000000219_303.jpg
  • 13. How to race? You will need: • Read sports magazines • Check online race calendars • Monitor athletes’ blogs • Collect brochures at end of races!
  • 14. How to race? You will need: • Read sports magazines • Check online race calendars • Monitor athletes’ blogs • Collect brochures at end of races! http://www.runnersworld.com
  • 15. How to race? You will need: • Read sports magazines • Check online race calendars • Monitor athletes’ blogs • Collect brochures at end of races! http://www.sportlife.com.pt
  • 16. How to race? You will need: • Read sports magazines • Check online race calendars • Monitor athletes’ blogs • Collect brochures at end of races!
  • 17. How to race? You will need: • Read sports magazines • Check online race calendars • Monitor athletes’ blogs • Collect brochures at end of races! http://www.atletas.net
  • 18. How to race? You will need: • Read sports magazines • Check online race calendars • Monitor athletes’ blogs • Collect brochures at end of races!
  • 19. How to race? You will need: • Read sports magazines • Check online race calendars • Monitor athletes’ blogs • Collect brochures at end of races! http://www.correrporprazer.com
  • 20. How to race? You will need: • Read sports magazines • Check online race calendars • Monitor athletes’ blogs • Collect brochures at end of races!
  • 21. Challenge: how to avoid injuries? http://fitnessnyc.files.wordpress.com/2008/12/stk62897cor_preview.jpg
  • 22. How to avoid injuries? You will need: • Learn about your body • Determine your foot type Neutral / Pronation / Supination; • Buy proper sport sneakers • Feed yourself properly (optional)
  • 23. How to avoid injuries? You will need: • Learn about your body • Determine your foot type Neutral / Pronation / Supination; • Buy proper sport sneakers • Feed yourself properly (optional) http://www.omundodacorrida.com
  • 24. How to avoid injuries? You will need: • Learn about your body • Determine your foot type Neutral / Pronation / Supination; • Buy proper sport sneakers • Feed yourself properly (optional) http://www.calcadodesportivo.com
  • 25. How to avoid injuries? You will need: • Learn about your body • Determine your foot type Neutral / Pronation / Supination; • Buy proper sport sneakers • Feed yourself properly (optional)
  • 26. How to avoid injuries? You will need: • Learn about your body • Determine your foot type Neutral / Pronation / Supination; • Buy proper sport sneakers • Feed yourself properly (optional)
  • 27. How to avoid injuries? You will need: • Learn about your body • Determine your foot type Neutral / Pronation / Supination; • Buy proper sport sneakers • Feed yourself properly - optional ;)
  • 28. How to avoid injuries? You will need: • Learn about your body • Determine your foot type Neutral / Pronation / Supination; • Buy proper sport sneakers • Feed yourself properly (optional) http://www.correrporprazer.com
  • 29. Challenge: how to get a training plan? http://www.sports-council-wales.org.uk/resource/16832.27909.file.eng.jpg
  • 30. How to get a training plan? You will need: • Check race training guides • Go to MyAsics training webpage • Setup your profile and targets • Invite your friends to join (optional)
  • 31. How to get a training plan? You will need: • Check race training guides • Go to MyAsics training webpage • Setup your profile and targets • Invite your friends to join (optional) http://www.myasics.co.uk/uk/programs/index.php
  • 32. How to get a training plan? You will need: • Check race training guides • Go to MyAsics training webpage • Setup your profile and targets • Invite your friends to join (optional) http://www.myasics.co.uk/uk/programs/index.php
  • 33. How to get a training plan? You will need: • Check race training guides • Go to MyAsics training webpage • Setup your profile and targets • Invite your friends to join (optional) http://www.myasics.co.uk/uk/programs/index.php
  • 34. How to get a training plan? You will need: • Check race training guides • Go to MyAsics training webpage • Setup your profile and targets • Invite your friends to join (optional)
  • 35. How to get a training plan? You will need: • Check race training guides • Go to MyAsics training webpage • Setup your profile and targets • Invite your friends to join (optional)
  • 36. Challenge: how to track your performance? http://nikerunning.nike.com
  • 37. How to track performance? You will need: • The basics: clock + Google Maps • Nike+ iPod Sport Kit • Nokia Sports Tracker • Garmin Forerunner 305
  • 38. How to track performance? You will need: • The basics: clock + Google Maps • Nike+ iPod Sport Kit • Nokia Sports Tracker • Garmin Forerunner 305 http://nikerunning.nike.com
  • 39. How to track performance? You will need: • The basics: clock + Google Maps • Nike+ iPod Sport Kit • Nokia Sports Tracker • Garmin Forerunner 305 http://nikerunning.nike.com
  • 40. How to track performance? You will need: • The basics: clock + Google Maps • Nike+ iPod Sport Kit • Nokia Sports Tracker • Garmin Forerunner 305 http://nikerunning.nike.com
  • 41. How to track performance? You will need: • The basics: clock + Google Maps • Nike+ iPod Sport Kit • Nokia Sports Tracker • Garmin Forerunner 305
  • 42. How to track performance? You will need: • The basics: clock + Google Maps • Nike+ iPod Sport Kit • Nokia Sports Tracker • Garmin Forerunner 305 http://sportstracker.nokia.com/nts/dashboard/index.do
  • 43. How to track performance? You will need: • The basics: clock + Google Maps • Nike+ iPod Sport Kit • Nokia Sports Tracker • Garmin Forerunner 305 http://sportstracker.nokia.com/nts/dashboard/index.do
  • 44. How to track performance? You will need: • The basics: clock + Google Maps • Nike+ iPod Sport Kit • Nokia Sports Tracker • Garmin Forerunner 305
  • 45. How to track performance? You will need: • The basics: clock + Google Maps • Nike+ iPod Sport Kit • Nokia Sports Tracker • Garmin Forerunner 305
  • 46. How to track performance? You will need: • The basics: clock + Google Maps • Nike+ iPod Sport Kit • Nokia Sports Tracker • Garmin Forerunner 305 http://connect.garmin.com
  • 47. How to track performance? You will need: • The basics: clock + Google Maps • Nike+ iPod Sport Kit • Nokia Sports Tracker • Garmin Forerunner 305 http://connect.garmin.com
  • 48. How to track performance? You will need: • The basics: clock + Google Maps • Nike+ iPod Sport Kit • Nokia Sports Tracker • Garmin Forerunner 305
  • 49. How to track performance? You will need: • The basics: clock + Google Maps • Nike+ iPod Sport Kit • Nokia Sports Tracker • Garmin Forerunner 305
  • 51. Let’s go!?? Thank you! joao.vieira.santos@vodafone.pt http://www.esportesite.com.br/wp-content/uploads/2008/07/20080703193657_atl.jpg
  • 52. SHIFT 2010 / Fitness Yourself Resources •Online & Social: • http://www.atletas.net • http://www.correrporprazer.com Magazines: • http://www.omundodacorrida.com • http://www.runnersworld.com • http://www.calcadodesportivo.com • http://www.sportlife.com.pt • http://pernasparaquetequero.blogspot.com •Training, Gear and Performance: • http://www.myasics.com • http://nikerunning.nike.com •João Vieira Santos • http://sportstracker.nokia.com • joao.vieira.santos@vodafone.pt • http://www.garmin.com/products/forerunner305 • http://connect.garmin.com • joaogsantos • http://www.zonefivesoftware.com/SportTracks • http://www.rubitrack.com • http://www.montebellosoftware.com • joao_guerra_santos

Editor's Notes

  1. 1) WELCOME! Thank you for coming! 2) THANKS for having me, THANK SHIFT Conf for having me 3) Feel free to interrupt / INTERACTIVE 4) ASK: who’s into sports?
  2. 1) I always sported 2) Stopped in Munich + Paris / 2 years - Sedentary lifestyle - Daily routine WORK -> DINNER -> HOTEL 3) ASK: what are fitness pitfalls?
  3. No replacement
  4. The “no time to practise” excuse
  5. 1) Public Health expert: Luis Negrão 2) Fundament = Foundation = Need
  6. ...or informal learning
  7. 1) Services available around me: - Fitness centers - Freelance personal trainers => COSTS!!
  8. ...how to DIY?
  9. 1) Michael Hojnacki (+girlfriend) 2) Marathon in 4:59 minutes
  10. 1) Michael’s advice: control pulse 2) New: WORK -> RUNNING -> DINNER -> HOTEL
  11. 1) TRAINING with friends: TIME CONFLICTS 2) Participation in short races => meet lots of PEOPLE! 3) Other disciplines (take your FRIENDS!): . athletics . triathlon . cycling . street soccer / basketball . local clubs
  12. - Vitor Dias (IT + Nurse + Nutritionist) - Local / regional: races around you - Humanitary causes ~ Terry Fox support fight against cancer
  13. - Brochures... or RUN for ICE CREAMS / CHOCOLATES
  14. KNEE issue
  15. - How does your body looks like?
  16. - FOOT TYPE <-> BRANDS & MODELS
  17. - IF EXPENSIVE: find a SPONSOR - MY WIFE
  18. 1) Primary: PASTA 2) Alternatives: PIZZA
  19. 1) LISBON HM (1st): race guide 2) COLOGNE (2nd): myASICS
  20. - Pedro’s FIRST 10K - Martinslauf 2009 - Beautiful lakes: FIND NICE PLACES
  21. LAST TOPIC
  22. Nike+: - Low cost equipment - Good enough accuracy - iPod: MUSIC!!!!
  23. - MOBILE with GPS!!!! - Running became SOCIAL (Nike+ is already now)
  24. - Portability - Water-proof - HEART-RATE MONITOR
  25. - Advantages: ONLINE - Disadvantages: FEATURES, DESIGN
  26. WINDOWS
  27. MAC
  28. 1) ME: training using Music BPM! 2) NEW YORK MARATHON!