Warming up with a dynamic, focused routine, specifically tailored to your chosen sport.
It is a common human failing to look very hard – maybe too hard – at something and still fail to see what’s staring you in the face. This may explain why coaches and athletes have continued to keep faith with the old-style warm-up despite mounting evidence that it doesn’t do what it says on the tin.
It’s a given that we need to warm up before we sprint, hit a tennis ball or attempt a clean and jerk. The process prepares us mentally and physically for the task ahead. Traditionally, athletes from most sports have been used to raising their body temperature with 5-15 minutes of gentle cardiovascular (CV) work and then stretching off. As a long jump athlete, I can remember jogging a couple of laps to get really warm, then sitting and chatting for the next half an hour while supposedly stretching. By the time the session started, I’d often be cold both physically and mentally. My body would have switched off and I would be far from optimally prepared for the dynamic activity to follow; in fact I would literally have to warm up all over again.
It’s indisputable—exercise is good for you. But on a molecular level, scientists don’t really know why. Published online today in Nature, researchers show for the first time that a cellular housekeeping mechanism, called autophagy, could be the source of the beneficial effects of exercise, including protection against diabetes. Targeting the pathway could mimic the health effects of exercise—all the perks with none of the sweat—and help treat type II diabetes, the authors suggest.
I always recommend an event, to participate in, as a goal for anyone looking to improve fitness. A goal such as your local state games is a really good event. Here is the link to the Nebraska state games site http://www.cornhuskerstategames.com/
Here is the link to the Nebraska Sports Council. There is the Live Healthy Nebraska wellness challenge and other events that would make good goals.
Goals should be challenging. Enough to push you. They shouldn’t feel easy.
A few months ago, I blogged about a study that observed correlation between in-race carb intake and race time in Ironman triathletes. What was significant about that paper is that it looked at a topic that has been studied to death in the lab, and took it out into the real world. There are a lot of “problems” with the real world that make it hard to nail down causes and effects — but ultimately, the whole point of this type of research is to understand what’s happening in the real world. So these observational studies, despite their challenges, are very important.
What timing? I offered some constructive criticism to some a fellow cyclist this past weekend on safety in the group. I guess he felt offended. It’s why I don’t ride in groups much. The worst people are the ones who think they know how to handle a bike from years of experience and pull off stupid moves like trying to jump back into the group from the shoulder. That was a catastrophe costing well over $10,000 in damages.
Using a sling or cast after injuring an arm may cause your brain to shift quickly to adjust, according to a study published in the January 17, 2012, print issue of Neurology®, the medical journal of the American Academy of Neurology. The study found increases in the size of brain areas that were compensating for the injured side, and decreases in areas that were not being used due to the cast or sling.
Since I have partial paralysis in my left arm I can see how this correlates to different manners of the way I think. I am definitely a left brain person. That left arm has been broken seven times. Double the whamy.
Weight training took a different course today. I’m starting to incorporate power work with my explosive reps with weights and using plyometrics.
With the weights I use an explosive concentric move and on the eccentric I’ll lower the weight more slowly. It’s the eccentric move that hurts the most or should I say I feel it the most. Using machines, I’ll move between a different machine after I’m done with the reps, trying to work the antagonistic muscle. The workout happens really quickly, heart rate goes up, and I’m out of the gym in 40 minutes.
I’ve started applying some plyometrics. Not using any apparatus such as boxes or hurdles yet just ground level contact. To test the knee and it’s capacity to handle more force I have been jumping a bucket using one legged and two legged landings. A big improvement is that I’m not able to run up stairs two at a time. The biggest surprise is coming down the stairs two at a time. That was still nearly impossible 2 months ago.
This next phase of weight training, again, will take some time. You should never be in a hurry. Rushing or panic training leads to injuries and burnout. If you have a plan that is the best route.
This guy has some legit and understandable videos.
Tour Down Under. Love road racing. Group of guys battling out to finish within inches. INTENSE! Crash, in the video, at about 30 secs and the sprint was a battle.
You’re going to find a lot of reliable information on micronutrients here http://lpi.oregonstate.edu/infocenter/. Stuff you can use to make sensible use in your nutrition.
