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Fitness for Polo – Featured Pro – February 2015 – Singapore

Waqas Khan is the Featured Pro of February 2015 in Singapore

Fitness for Polo – Featured Pro – January 2015 – Thailand

Ebe Sievwright (UK) is the Featured Pro of January 2015 in Thailand.

Ropes for Polo – The Basics


If you pay attention at the latest trends in gym equipment, you are going to find a big ropes folded and pilled up at any corner. This ropes are thick, heavy ropes that can vary in length. You can move them at virtually any angle to engage your entire body in an intense, toning and calorie-busting workout.

They deliver high-intensity, zero-impact conditioning with maximum results without the risk of becoming routine. Tackle them alone or incorporate them into your daily program to get your heart pumping, develop core stabilization, and increase authentic strength.

With these ropes, you want to have short and intense workouts.  These aren’t tools to use for an hour or anything like that.  Ideally, you want to do intervals of about 20-30 seconds of work and 10-15 seconds of rest for 8-10 sets.  You can start out doing 15 seconds of work and 45 seconds of rest and work up to that ideal.

While most rope exercises are thought to be upper body movements, the entire body should be utilized to increase power and efficiency. The legs and hips play a very important role in generating power into and through the arms. This is important for all movements, especially for polo. When doing the waves, be conscious of your feet, legs, hips, and shoulders. Make sure to avoid standing too stiff, and make sure that all areas of your body are active.

The basic exercises to start with are the following:

Alternating Waves (photo): Hold the ropes standing with feet shoulder with apart. Bend your legs getting a confortable position and start swinging the ropes up and down alternatively.

Double Arm Waves: Hold the ropes standing with feet shoulder with apart. Bend your legs getting a confortable position and start swinging the ropes up and down with both arms at the same time.

As with any kind of physical activity, there are always limitations.  Typically, anyone with shoulder, wrist, upper back or any other upper body injury that could limit the movement of your arms should stay away from these for the time being.

Importance of Hydration


Hydration must be part of your training. Cramps, exhaustion, difficulty moving and heat stroke all come about when you have not gradually adjusted to hot weather, are not appropriately hydrated throughout exercise or are dehydrated before starting. 
Always hydrate BEFORE – DURING – AFTER any activity
As we dehydrate our performance begins to decline and if this dehydration continues we can end up suffering a decompensation. During games or practices you burn a lot of energy, this energy gives power to the muscles, and that power it is then released as heat. The water in our bodies helps to prevent us from overheating. As we sweat the water evaporates from our skin cooling the body. During this cooling process, we therefore lose water. If this water is not replaced, it can be very dangerous because the body overheats. Losing even 2 percent of the water in the body, means a decrease in performance.
Don’t wait to get THIRSTY, because it will be too late
Thirst it’s an essential mechanism for regulating the water content in the body and is one of the first signs of dehydration. If one becomes thirsty during competition, there is little time to reverse dehydration. So don’t wait to get thirsty before drinking water. Drink more than you think you will need before an event or practice in order to ensure you are fully hydrated throughout. 
Are you dehydrated?
One of the first things you should do after a game is take a look at your urine color. The color of your urine is an indicator of dehydration levels. If your urine is a dark yellow color it may be a sign that you are dehydrated. If you don’t drink enough water, then your urine becomes over-concentrated with waste, which is why it is a darker yellow urine color.
Recommended fluids intake for competition:

1 to 2 hours prior: 500 ml water
15-30 minutes prior: 300 – 500 ml water and sports drink

Every 10-15 min: 150 ml sports drink

Immediately after and every 2 hours for 6 – 8 hours, water and sports drink.

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