Random Thoughts on Sports Performance Training: Installment 39
Written on June 29, 2022 at 10:21 am, Eric Cressy
It’s time for this month’s installment of my random thoughts about sports performance training. In light of this week’s $ 50 discount (ending Sunday night) sale on Mike Boyle’s outstanding assets, Complete youth trainingI thought I would focus this version on training young athletes.
1. Warm-up is also important in youth sports.
If you have read this blog over the years, you will surely appreciate that I am a great advocate for high quality. Foam As a way to optimize subsequent performance and reduce the risk of injury. However, I must admit that much of my writing on this subject has been focused on more advanced – and older – populations, whether in baseball, strength training, or any other athletic discipline. In the meantime, some of the youth sports warm-ups you’ll see are far from widespread – and if they really exist.
Fortunately, I now have the opportunity to revise this supervision by highlighting a recent meta-analysis, “Effectiveness of the Warm-Up Intervention Program in Preventing Sports Injury in Children and Adolescents”. You can check the full text Here. A brief summary of a ton of hard work by Ding et al. Across 15 carefully selected studies of 21,576 athletes (ages 7-18), a 15-20 minute warm-up injury reduced by 36%.
Beyond the obvious benefits of staying healthy, what is interesting to me about these results is that a variety of warm-up initiatives have worked to reduce these injuries. In older, more trained populations, there is an increase in body temperature and, as a result, greater benefits from tissue extensibility. Conversely, in a younger, more untrained population we see in this meta-analysis, you probably get more long-term protection from injury because warm-ups provide real training effects: improved balance, added strength, optimized landing mechanics, and a host of other factors. Host.
It makes me think that we can always benefit from “microdosing” important training initiatives with our athletes, and warm-up is one way coaches can do that. It’s interesting to consider whether the benefits would have been pronounced if the drills had been done at different times, but adaptation is adaptation, and warm-ups are probably the best way to ensure accountability in a group environment.
2. Ground-to-standing transitions may be the least hanging fruit for young athletes.
The closest friend of my childhood grew up on a farm. I will never forget the first time I went to help him with ballet straw; We basically walked / ran around a huge field for six hours, picked them up on the back of a truck and piled them up.
I haven’t bothered to look at the weight of each so far, but apparently it’s between 40 and 75 pounds. And, it will explain why my whole body was in pain for about a week. Perhaps surprisingly, that same friend was a good three-time athlete and a state champion in wrestling. Clearly, the farm has taught him how to work consistently. However, I can’t help but think that the reality is that most physical work – from feeding hay to feeding animals, digging – involves everything from low to high energy transfer – which is not very different from many athletic endeavors. . If you don’t live on a farm, what are some good ways to challenge this dynamic in training outside the Turkish get-up?
As you can see, these patterns can be trained at low and high speeds with and without external load.
3. Global energy can be a way to access other patterns and reduce injury risk.
In another recent study, The relationship between hip strength and pitching biomechanics in adolescent baseball pitchers, Albiero et al. Has provided some interesting results which are not entirely surprising. Now, please note that I don’t think some non-weight-bearing dynamometer energy tests provide the most accurate reflection of effective carrying for performance, but in this particular study, they help verify things we probably already know:
Improved hip extension strength in a thrower (traumatically) improves hip extension in pitching delivery.
B. More hip extension strength is associated with an increase in hip-shoulder dislocation.
C. Good hip-shoulder separation helps athletes translate the pelvic floor rotation rotation rotation to the upper extremity.
d Not surprisingly, previous studies have shown that hip-shoulder dislocation increases were previously associated with higher pitching velocities and decreased humeral rotation torque and valgus elbow load.
Message to take home? Young pitchers need to be strong in hip extensions to stay hard throw and stay healthy – and this benefit will probably be delivered through the effect of hip extensions on the hip-shoulder separation “setting up”. There is definitely a point to reduce the return on hip extension rom / power and although these benefits will not be offered on advanced pitchers.
Closing Thoughts
I can continue the lessons I learned about training young athletes (and I may be at a later date), but in the meantime, I strongly encourage you to check out Mike Boyle’s resources, Complete youth training. I love this product as an energy and conditioner trainer and guardian. Mike has done a great job of outlining the problems of the current youth sports landscape, including practical solutions to these concerns. You can learn more – and get a 50 discount at midnight on Sunday – Here.
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Today’s guest post comes from Crazy Sports Performance Coach, Ethan Dyer.
The current sports performance training meta as it relates to unilateral pressing and rowing practice is to lean on retro variations by default. This is because the expansion bias associated with this movement usually allows for greater energy production.
One problem with this is that wire exercises will always be harder to load than most stresses and rowing where dumbbells or kettlebells (and of course barbells) are involved. So, if 90% of the time we assume that cables are a weak choice when prioritizing loads, what can we use a cable press or a cable row to achieve? I would argue that the best answer is to place a dent in the hip range to improve field mobility.
With a split-stance reverse wire row, for example, the concentric part of the movement tends to favor the external rotation in the front buttocks. The real activity of rowing is pulling us Away from Our front. The flip side of this is when we find the internal rotation towards us during a split-stance ipsilateral row; The predominance of centralized activity draws us In Buttocks in front of us.
The same argument applies to pressing. An inverted split-stance only during the press, for example, the activity takes us to the front buttocks (IR), where an ipsilateral press takes us out of the front buttocks (ER).
Now that we have established what we can achieve with these movements in terms of rotation, we can make programming decisions based on the athletes we have in front of us. It is important that we put these decisions in stark contrast to table range-of-motion measurements based on their work and performance (which can tell us how they will progress on the field).
Now that we have established what we can achieve with these movements in terms of rotation, we can make programming decisions based on the athletes we have in front of us. It is important that we put these decisions in stark contrast to table range-of-motion measurements based on their work and performance (which can tell us how they will progress on the field).
If we have a left-handed calf who struggles to find the IR at their glove-side hip after a front foot injury, a left-handed press only on the opposite side and a right-hand only ipsilateral row may be useful weapons. If we have a receiver or attacker who struggles to juggle and change direction at high sprint speeds, reverse rowing and leaning on ipsilateral pressure / can be a useful strategy to keep them away from the buttocks.
In addition to the obvious programming effects here, there is an important excess rule that should be appreciated. It’s good to have multiple priorities in a program – the qualities you’re training for – but we get into trouble when we try to use a practice to target multiple or all of the qualities. Wire rows and presses are perfect examples.
Ethan Dyer works as a strength and conditioning coach at Cracy Sports Performance. He started as a client at CSP and eventually became an intern at CSP-MA. After another internship at Indianapolis Fitness and Sports Training, Ethan joined the CSP-MA team. He was a pitcher at Holy Cross College before moving to Indicat College and majoring in exercise science and graduating with a minor in psychology. A certified strength and conditioning coach through the National Strength and Conditioning Association, Ethan was a volunteer with both the Miracle League and the Special Olympics and has a passion for working with young athletes to help them fall in love with training while avoiding injury. You can follow him on Instagram Ethan ___ Dyer.
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Whether you practice your breaststroke at your local pool, spell your backhand on a nearby tennis court, or you just want to focus on improving your overall health and wellness, summer workouts hit a little differently. After all, what better than your quads to feel the sun and your ears filled with a pump-up mixture as you bow out more than a mile around the track? You got itIt seems to be warm air.
That said, decide on Rights Summer workouts can leave you sweating. Should you chalk up your hands and climb the rock? Or, should you paddleboard on a great summer sunset?
Fortunately, we are here to give you summer workouts that will tone you up and never let you down. So, lace up those sneakers, crank up the 90s mix and get started.
# 1 Swimming for strength
Whether on the beach or in the pool, swimming is one of the best ways to lose the heat of summer. From freestyle to backstroke, from butterflies to breasts, swimming has everything you need to improve your strength and cardiovascular health.
In fact, swimming can be one The best Exercise for surrounding health.1
Plus, you’ll be getting rid of clutter you don’t need in the Michael Phelps competition. All you need is a pair of goggles, a swimsuit and the desire to turn any water into your personal workout room.
With that said, let’s go Dive Among the few swimming workouts designed to enhance your cardio- and fun- this summer.
Water workout
Depending on the type of water, swimming allows you to focus on specific muscle groups and objectives.
Do you want to build endurance with cardio? Power your way through the pool. Want to build strength while developing your back and legs? Try to focus on your backstroke.
Here are the best swimming workouts for each type of water:2
It laps up at the pool – This workout assumes you are swimming in a 25-meter pool. (If your pool is small or large, you need to adjust accordingly). First, swim 200 meters at the stroke of your choice. Then, swim another 200 meters in a different stroke. Repeat until you swim four strokes for a total of 800 meters.
Swim against the current of the sea – Here’s how to lift your swimming session up a notch: If you’re near the ocean, you have the opportunity to use the ocean currents as a barrier. To get started, jog for ten minutes on the beach. Then, sprint into the sea, swimming as hard as possible against the current for four minutes. Take a minute to rest. Then, swim hard against the current for another four minutes before resting for another minute. Repeat for twenty minutes.
A Lake Race Challenges a Friend – Swimming in the lake combines the comforts of the pool with the occasional roughness of the sea. Use lake features to your advantage Challenge a friend to the top five lake sprints. Caught? Each race has different rules you have to follow. For example, if your first race is a “backstroke only”, your next race may be limited to butterflies. You can even limit your next nation to “just weapons”.
The muscle groups that affect swimming include the following:
Upper body:
Biceps
Deltoids
Pectoral
Triceps
Wrist Flexors
The following parts of the body:
Calf
Hamstring
Glutes
Quads
Be careful when swimming though, because you can get seriously injured if you don’t swim in the right shape.
Swimming outside lets you feel the wind and sun as you walk through the sparkling blue waters.
However, if outdoor swimming is not an option, consider an indoor pool. Some fitness centers include traditional gyms With Swimming pool. That way, you can break down a sweat lifting weight before it cools down with a few simple laps.
Train on Trail # 2
Trail running combines the thrill of running with the adventures of nature. It’s a game that demands attention and perseverance but rewards you with glorious scenery and the scent of pine trees swaying in the wind towards the end of summer.
This is one of the best summer exercises you can do for both your physical and mental health.3
Here’s what you need to do for miles on mountain trails, sandy beaches, and interesting backroads:
Trail shoes – While it may seem obvious that you will need shoes, running shoes require a different type of running shoes than other running activities. Look for shoes that have awesome traction and maximum cushioning. That way, your body will stay stable while you run over the roots and jogging among the junipers.
Hydration waste – One of the primary benefits of walking is its solitude. Some runs can take you miles away from civilization when you travel through really great terrain. However, this means you need to be prepared বিশেষ especially when it comes to hydration. Hydration vests provide you with adequate water while keeping your form smooth and unloaded by water bottles.
Navigation and first aid equipment – A compass, GPS, and first aid kit are required to run the trail. Because trails can sometimes be confusing. One moment you’re dashing through the dogwood, and the next moment, you’re completely sidetracking with a small cut in your ankle. Like hydration vests, navigation and first aid equipment can help you prepare for the unexpected.
Now that you know what you’ll need to jog through even the toughest terrain, let’s explore one of the best trail running workouts: Inverted Pyramids.
Inverted pyramid
Although its name sounds like the beginning of an archeological search, the inverted pyramid is nothing more than an old one. In fact, it’s one of the top ways to build overall speed and endurance, which newcomers and advanced trail runners alike love.
The workout involves running a series of breaks. Start by running long breaks before reducing their length in the middle of the workout. Then, recreate their length until you run long breaks to finish the workout.
How many reps should you make? Here’s an example of an inverted pyramid workout routine for the summer:4
Two 800-meter runs at 5K speeds
Two 400-meter runs at miles
Two 200-meter races at 800-meter speeds
Two 400-meter runs at miles
Two 800m runs at 5K speeds
While trail running is perfect for them while anyone takes a fantastic approach to boosting their heart rate, it can be helpful for beginners to start building their cardio in a gym.
The top gym has a treadmill and elliptical layout designed to train new trail runners for their long runs in the wild. There are even some gyms Movies Where runners can watch movies while making cardio. Talk to you soon Chest trembling Experience
To avoid confusion, keep your airpods and listen to our summer Playlist. One of the advantages of running a trail is that during the summer months you can easily fit it into your schedule. It can be a morning or evening workout as long as you get the time.
# 3 Pose on a paddleboard
Standup paddleboard yoga (SUP yoga) has gained widespread popularity in recent years. Because this exciting summer workout combines the meditative, original-sculptural practice of yoga with the fun, revitalizing movement of paddleboarding.
Here’s what you need to do to perfect your downhill dog while feeling the gentle rolling waves of the lake:5
Paddleboard and paddle – Although any paddleboard SUP will do for yoga, the most yoga-friendly paddleboard is wide and cushioned. These are also stable so that you do not fall into the mid-leg extension of the water. You will also need a paddle of the right size.
Protective fittings – In addition to a personal flotation device (PFD), you will need sunscreen, a whistle and sunglasses. The last thing you want is for the authority to drag you to the paddleboard for not having a PFD. Also pierce the August sunny board when you don’t want to be a crisp burn.
A paddleboard or kayak anchor – Paddleboard anchors are especially helpful for group yoga sessions. An anchor keeps your paddleboard in place so that you do not move toward the sunset in the middle of the squat pose.
The cost of a paddleboard largely depends on its size and construction. If you’re just starting out, it might be best to rent a paddleboard before buying one, as they can sometimes be expensive.
SUP yoga exercises
The most effective SUP yoga exercises include intense body surface movements and prolonged core-strengthening exercises.
First, increase your heart rate by paddling in your yoga position in the following ways:6
Paddle 70 percent of your strength for six minutes
Paddle 75 percent of your strength for three minutes
Pedal the “sprint” at 90% of your strength for one minute
Paddle at 25 percent of your strength for three minutes
Once you reach your yoga place by raising your heart rate, jump to your favorite yoga posture. Some popular SUP yoga poses and workouts include:
Hello sun
Board
Dog down
Cobra
Side stretched
Seated twist
Respecting your planks on a paddleboard in the middle of a lake is a great way to connect your body and mind to nature. These steps can be daunting to try on your own, so you may want to take them Group exercise classes To help you learn the correct form. Learning to take workout classes for newcomers also makes learning less scary because you are learning with other people.
However, some summer days can bring thunderstorms in the form of Kansas. On that rainy day, practice your posture in a heated studio.
Better? A Practice your posture Jim Including a heated studio. That way, you can use the free weights in the training area before you find your free flow in the yoga studio. To maximize your gym time, ask Siri or Alex “Jim near me“The less travel, the more time in the gym.
Strengthen summer workouts with Choose
Summer is a season of warm weather, soothing vibrancy and festive celebration. It’s also a season of amazing workouts.
What better way to enjoy the stunning summer weather than to break a sweat than to do these three summer workouts?
That said, sometimes, you’ll want to feel the positive vibe of summer in a gym that radiates kindness, authenticity and cleanliness. In those days, your choice was simple: Choose.
A fitness center that combines the luxury of a resort with the capabilities of an entertainment center, Chuze offers the facilities and classes needed to jumpstart your summer training program.
Whether you’re looking for free weights or a pool to practice your freestyle, Chuze can help you meet your fitness goals and feel the summer sun-inside and out.
Reviewed:
Annie Choose is vice president of fitness at Fitness and oversees the group fitness and team training departments. He had a 25+ year career in club management, personal training, group exercises and coach training. Annie lives in San Diego, CA with her husband and son, and enjoys hot yoga, snowboarding and everything.
Source:
NIH. Effects of regular swimming exercises on the physique, strength and blood lipids of middle-aged women. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4625655/
Men’s Journal. 9 best swimming workouts for summer. https://www.mensjournal.com/health-fitness/9-best-swimming-workouts-for-summer-20150626/
PubMed Central. Atmosphere, Landscape and Nature: The Wellness Experience of Off-Road Runners. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6388409/
Out. Try this fun inverted pyramid workout to build mylar speed. https://www.outsideonline.com/health/running/training-advice/workouts/try-this-fun-inverted-pyramid-workout-to-build-miler-speed/
REI. Stand up paddle board (SUP) yoga. https://www.rei.com/learn/expert-advice/sup-yoga.html
Men’s Journal. 3 ways to work on stand-up paddleboard. https://www.mensjournal.com/health-fitness/3-best-ways-to-work-out-on-a-stand-up-paddleboard/
Fitness trackers have been around since Thomas Jefferson started tinkering with his watch to count his steps.1 With the exception of calorie-conscious founding fathers, wearables like the Fitbit and Apple Watch have become commonplace for many practitioners over the past decade. Even if you haven’t yet purchased a dedicated fitness tracker, your phone is probably counting your steps right now.
Considering how ubiquitous wearables have become, let’s take a closer look at the health benefits of fitness trackers and how these convenient devices can align your workout routine.
# 1 Maintain the motivation to exercise
While some of us have hard-wired workout machines that don’t miss a single day in the gym, many others need extra accountability to maintain a healthy exercise schedule. A wearable fitness tracker can be like a small coach that you wear on your wrist, reminding you to stick to your fitness goals.
These bits of motivational data include:
Monitor your daily steps
Calculate your calorie burn
Recording your workout performance
Studies have shown that motivation and accountability are the most reliable benefits of using a wearable fitness tracker.2
Whether you exercise in the morning or in the evening, completing any workout is a rewarding experience, but there is something more satisfying about moving to the end of a session (whether you are exercising or joining yourself) Group exercise classes) And having your fitness tracker tells you that you have lost your previous best speed. In addition to inspiring you to reach your goals, Fitness Tracker also helps answer the question, “How many repetitions should I do?”
# 2 Keep track of heart rate
But Huh, Speedster – be slow there. Sometimes, trying to beat your best can mean pushing yourself out of healthy things. You also need to be aware of your heart health. One of the other benefits of fitness trackers is that you can use them as a heart rate monitor. Your tracker will let you know that you’re going too hard বা or not hard enough.
Your wearability probably counts for you, but as a reminder, your maximum heart rate is determined by subtracting your age from 220.3 So, for example, if you are 40 years old, your maximum heart rate comes to 180.
The basic guidelines for a healthy heartbeat during exercise are:
Moderate intensity: 50% – 70% of your maximum heart rate.
High intensity: 70% – 85% of your maximum heart rate.
As you approach each workout, remember that listening to your body is important. Fitness tracker is a useful tool, but You In the end you have to judge which level of exercise is safe and healthy for your body.
# 3 Sleep schedule monitoring
Our fitness tracking devices don’t stop working because we’ve finished the exercise. Wearable fitness trackers can also be used to record our sleep schedules. Most devices do this by measuring different metrics, such as your heart rate and nighttime movement. They can then evaluate whether we are getting enough sleep – and whether that sleep is restful or adequate.
Paying attention to your sleep habits is an often overlooked part of a healthy lifestyle. And if you’re wearing a fitness tracker, it can hold you accountable when you get out of bed for that midnight snack.
# 4 Calorie counting and sticking to the diet
All wearable fitness trackers এবং and even most phone-calorie-counting programs যা monitor your body’s metrics to determine how many calories you’re burning at any given moment. Although it is good to know how many calories you have Burned During exercise, knowing how many calories you are burning is equally effective — especially if one of your fitness goals is to lose weight.
Fitness trackers can help dieters keep track of what they eat. Many offer barcode scanners that will input calories directly into your tracker from the package’s health information.
Plus, don’t forget about water! Fitness trackers can also be used to log water consumption so that exercisers stay hydrated. Remember, our healthy hydration levels are:4
About 92-124 oz per day
# 5 Monitoring the condition of the treatment
Fitness trackers can be more than just counting your personal high scores or calories. Indeed, their medical condition can have a very real impact on them. Many fitness tracking devices can:
Send irregular heartbeat alerts to people with a heart condition (useful for people monitoring their RPE vs. heart rate)
Monitor glucose levels (when combined with other devices) for people with diabetes
Send warnings if you have an accident while exercising
Stay connected to Choose Fitness
A. Choose, We believe technology can be a useful tool to help our exercise community get the most out of their workouts. So we created Ichus Fitness experience. There are plenty of virtual classes available, from cardio kickboxing to meditation — you can customize your complete wellness experience. Our dynamic platform even syncs with your Apple Watch for advanced fitness tracking.
And don’t forget about the Choose app — your pocket-sized fitness pal. Since we have different facilities in different states, it is easy to find “iChuze” Jim near me”And to further motivate you to work, we have one Playlist You can hear.
With a little high-tech to track our data, we choosers can focus on really important things: your body, mind and heart.
Reviewed:
Annie Choose is vice president of fitness at Fitness and oversees the group fitness and team training departments. He had a 25+ year career in club management, personal training, group exercises and coach training. Annie lives in San Diego, CA with her husband and son, and enjoys hot yoga, snowboarding and everything.
Source:
Forbes. Thomas Jefferson tracked his steps long before the Apple Watch.https://www.forbes.com/sites/theodorecasey/2021/02/25/thomas-jefferson-tracked-his-steps-long-before-the-apple-watch/?sh=4b8b68a332e4
American Journal of Medicine. Is there any benefit to patients using wearable devices like Fitbit or Health app on mobile? A systematic review.https://www.amjmed.com/article/S0002-9343(19)30553-4/pdf
Mayo Clinic. Exercise intensity: How to measure it.https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise-intensity/art-20046887
Mayo Clinic. Water: How much should you drink each day?https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256#
Just as there are many benefits to warming up before a workout, there are also many benefits to cooling down. But you should also be tactful about how to cool down after a workout, so be sure to do those cool down stretches. Whatever your cool down routine, you should be calm.
When you finish your cool down after a rigorous practice (you are doing it yourself or by joining Group exercise classes), You may start to feel your calf muscles tighten, your shoulders stiffen and your glutes tighten. While some may choose cold ice baths to relieve pain and discomfort, keeping your body warm can help relax your muscles and help with post-workout recovery.
If you are lucky enough to rest in the sauna, you may be able to prevent elastic tissue damage and pain.
But how long should you have a sauna?
Generally speaking, you should probably keep your sauna sessions between 10 and 20 minutes.1 Much more than that, and you run the risk of dehydration. However, sauna use may vary for each person, so let’s take a closer look at the factors that can affect your post-workout post-heat recovery.
Things that affect your ideal sauna time
After a hard workout, many people relax and help them recover through a sauna session. But how long should you have a sauna? Here are some reasons to consider maximizing your recovery:2
Experience – The first thing you should consider when deciding how long to stay in a sauna is how accustomed you are to the heat level. Typically, saunas can be between 150 and 195 degrees Fahrenheit, which can affect your body. For example, five minutes is a good starting point for those who are new to steam sauna recovery. On the other hand, if you are an experienced sauna user, you can get more benefits in the long run. Some experienced users enjoy 45 to 50 minute sessions.
Age – Although young people may prefer to use a sauna, it is better to limit their time in the sauna and keep them on the bench below where it is not heated. 10 minutes is probably a good limit for a baby, even if they are experienced sauna users.3
Hydration – By far, the biggest risk from saunas is dehydration and dizziness. The heat of a sauna makes you sweat and loses body moisture. If too much moisture is lost, you run the risk of dehydration. Be sure to hydrate both before and after your sauna session and listen to your body. If you start to feel light-headed, it is best to end your session early.
Health – Used properly, you can experience the benefits of physical and mental health. In fact, in a 2019 study, sauna use was associated with improved mental health and 83.5% of respondents saw an improvement in their sleep.4 That said, people with certain medical conditions may want to avoid sana. Recent cardiac problems such as myocardial infarction or unstable angina pectoris may be the reason for being completely away from the sun. In addition, if you are pregnant, it is best to avoid the sauna.
Varieties of saunas
Aside from the reasons mentioned above, the type of sauna you are using should also be considered. Different saunas produce different levels and heat, which can affect your body’s response:2
Traditional sauna – Most of the recommendations have been prepared in a traditional, dry-heat bath. In these saunas, you reach maximum sweating in 15 minutes, so you may not need to stay long. But if you are experienced and well hydrated, you can enjoy long sessions. (Note: A Finnish sauna is considered a kind of traditional sauna.)
Infrared sauna – As the name implies, this type of sauna uses infrared heat. You can follow the same basic guidelines when using infrared saunas, these saunas will not be as hot as traditional varieties. This means you are less at risk of dehydration, so you can spend more time on this type of massage. However, there is still a recommended duration of use of infrared sona, which is 45 to 50 minutes.
Steam chamber – These are sometimes called “wet gold”. You need to take the same precautions here as the traditional saunas. However, keep in mind that steam makes the heat more intense.
Sauna health facilities
Although it has been found that saunas can benefit your mental well-being, a 2001 meta-analysis also looked at the potential physical benefits of using a sauna. Soaking in a bath for 10 to 20 minutes after a workout can be helpful for:3
Cardiovascular and muscle health – When you immerse your body in heat, your blood flow increases, which can support healthy blood pressure and help move blood through your sore muscles to improve oxygen levels. For example, you may find that your muscles relax after spending some time in bed.
Lung health – Sun baths can increase lung capacity and function, especially for those who have asthma, bronchitis or runny nose. So, if you find that you are breathing heavily after your eight-minute mile, you may want to go to the sauna to strengthen your lungs.4
Pain and mobility – For people who deal with joint discomfort, 40% to 70% of people who bathe in saunas regularly experience less pain and better mobility.5
Leather – The steamy environment of a sauna can help refresh and hydrate your skin. Sweating can also provide detoxifying benefits to keep post-workout breakouts at bay.
Choose to optimize your fitness routine
Taking a bath for 10 to 20 minutes after each workout can help maximize your recovery and make your body feel optimal. Also, it feels as comfortable as listening to your favorite Playlist.
So look aside Jim near me, You should consider searching for saunas nearby. A. Choose fitness, We maximize your workout from warm-up to cool-down. Our gym has a variety of facilities, including Infrared saunas And Steam chamber. And after you stop bathing, you can give us fuel at Choose mixed Smooth bar.
Join the community today.
Reviewed:
Annie Choose is vice president of fitness at Fitness and oversees the group fitness and team training departments. He had a 25+ year career in club management, personal training, group exercises and coach training. Annie lives in San Diego, CA with her husband and son, and enjoys hot yoga, snowboarding and everything.
Source:
Harvard Health Publishing. Sauna Health Benefits: Are saunas healthy or harmful? https://www.health.harvard.edu/staying-healthy/saunas-and-your-health
Saunaverse. How long can you stay in a sauna?https://saunaverse.com/how-long-can-you-stay-in-a-sauna/
American Journal of Medicine. Advantages and risks of sauna bathing.https://www.sciencedirect.com/science/article/abs/pii/S0002934300006719
Time. The sauna is stronger than ever in bathing. https://time.com/5354994/saunas-health-benefits/
Middle Eastern medicine. Advantages and risks of sauna bathing. https://www.middleeastmedicalportal.com/benefits-and-risks-of-sauna-bathing/
Complementary therapy in medicine. A hot topic for health: The results of the Global Sauna Survey. https://www.sciencedirect.com/science/article/abs/pii/S0965229919300998
BBC News. Why Finland prefers saunas https://www.bbc.com/news/magazine-24328773
When your doctor tells you that you have high blood pressure, the news can come with all sorts of recommendations, such as avoiding stress, eating healthy foods and exercising — as you guessed.
But what does exercise have to do with blood pressure and what activities help the most?
Simply put, high blood pressure occurs when your blood pressure is consistently above normal.1 If it is too much, it can compromise your heart rate and cause some heart disease, such as high blood pressure and heart attack. The good news is that there are ways to keep blood pressure normal. Lowering blood pressure begins with a healthy diet, exercise training (such as aerobic exercise) and regular blood pressure monitors. But as your heart achieves fitness through physical activity, it pumps blood more efficiently through your body, ultimately lowering your blood pressure levels.
Fortunately, a variety of exercises can help lower blood pressure — meaning you can choose the type of movement you enjoy the most. Regardless of the activity you choose, aim for at least 30 minutes each day and prepare to practice to improve your heart health.2
# 1 walking
You may not think of walking as exercise, but it is one of the most natural and accessible forms of physical activity available.
To get started, all you need to do is choose the path of your choice by wearing a pair of comfortable and supportive shoes. If you face adverse weather, you can hit the treadmill, an indoor track or a turf field instead.
Walking satisfies two indicative factors for blood pressure-lowering exercise. These include:2
Increase your heart rate and breathing rate
Remove sustainably for at least 30 minutes
If you want to sweat or add extra challenge, bring a pair of light dumbbells to pump. Or, just increase your speed and focus on the feeling of your muscles contracting and relaxing.
# 2 Running
Regardless of your speed, running can be an amazing way to increase your heart rate, exercise your lungs and strengthen your heart. At the same time, you will also employ large muscle groups in your legs.
For all these reasons, running can be a great activity to help lower your blood pressure.2
Wondering where to run? Depending on where you live, you may have several options:
On soft-surface trails and crushed gravel paths
On a treadmill
On paved roads or sidewalks around you
Track or indoor turf field
Overall, running is more of a high-impact activity than walking এবং and if you’re new to this type of exercise, it may take some time to work your patience. Try walking and running for a few minutes alternately until you can run for long distances. The good thing about running is that as long as you have a route, you can easily fit it into your schedule. It can be a morning or evening workout.
# 3 Swimming
If you are looking for ways to lower your blood pressure which is also gentle in your joints, swimming may be a suitable option. When swimming, you can increase your heart rate while protecting your knees, ankles and back.
Since you can change your stroke, swimming itself provides a world of diversity.
There are four major swimming strokes:3
Breaststroke
Butterflies
Backstroke
Freestyle
If you are unfamiliar with swimming strokes, you can still enjoy pool exercises. Move or swim as you see fit — or try raising your heart rate by aqua jogging.
To juggle an aqua, fasten a flotation belt around your waist and move at a brisk pace. You will have the advantage of running on the ground without putting pressure on your joints.
# 4 Weightlifting
Weightlifting is not only a form of strength training, but also resistance training. With the right approach, weightlifting can be a great way to lower your blood pressure. However, keep in mind that the goal is to exercise your heart — that is, you will want to use weightlifting as a form of cardio activity rather than energy-building.
Instead of the maximum amount of weight you can lift for a given exercise, choose more repetitive and lighter weights.
Handheld weights such as dumbbells, kettlebells and velcro arm weights are suitable for light-weight, high-repetition sequences such as:
If you’re not sure where to start, you can start with team training where you can develop some guidance from a trainer in your gym and a series of thirty-minute weight-lifting exercises. With an instructor, you can work your way up from slow to moderate-intensity exercise. If necessary, you can increase the number of repetitions or the size of the weight to add more intensity.
# 5 Dance
Want to lower your blood pressure while jamming to your favorite tune? Like dance classes, or group training sessions Zumba class Which includes music and dance moves, offering a fun way to break a sweat (or break-dance) and boost your heart rate.
You can set a timer and dance with the exercises on your go Playlist In the house. But if you want a little more guidance, consider finding a group class at your gym or community center. Sometimes, following the lead of your enthusiastic gym instructor is the way to find motivation and strength.
Bring a friend and a fun outfit, and your thirty-plus minutes will fly by the activity.
# 6 Trying a new game
The exercises listed here are a great place to start – but don’t be afraid to try something new. As long as one activity raises your heart rate, it is a major option to help lower your blood pressure.
Better yet, recreational sports offer a great way to exercise, have fun, And Stay inspired Check out your city’s recreational leagues for sports that keep you moving, such as:
Tennis
Soccer
Agatbhatraf
Rowing
Volleyball
Unless you’re on the move several times a week, these team activities can help you find your way to fitness — and maybe even make some friends along the way.
It is important to remember that exercise alone is not enough. It is not harmful to consult your doctor if you need blood pressure medication to lower your blood pressure levels.
Find fitness and community with Choose Fitness
Of all these exercises, there should be the best exercise for you that helps you reach your goals. When exercising consistently, it usually takes one to three months to notice a difference in the number of your blood pressure until you reach your target heart rate.2 To further strengthen your fitness efforts, however, you can rely on a reliable resource – a high-quality gym.
When you sign up for a membership Choose Fitness, you will have a built-in fitness support system that you need to work consistently. If you are afraid to try these new games by yourself, you can too Group exercise classes, So you are not afraid. And being in a workout class for newcomers helps you gain confidence because you’re with other newcomers like you. Since we work in different states, you can easily search “choose” Jim near me“
Also, you can choose our new and well-maintained equipment to become a well-oiled fitness machine. From individual cardio sessions to group training circuits on the rowing machine, there will be exercises of your choice to lower your blood pressure and gain.
Join Chuze Fitness and discover a community that brings you back to the gym day after day.
Reviewed:
Annie Choose is vice president of fitness at Fitness and oversees the group fitness and team training departments. He had a 25+ year career in club management, personal training, group exercises and coach training. Annie lives in San Diego, CA with her husband and son, and enjoys hot yoga, snowboarding and everything.
Source:
AHA Journals. Aerobic exercise lowers blood pressure in resistant hypertension. https://www.ahajournals.org/doi/10.1161/hypertensionaha.112.197780
Mayo Clinic. Exercise: A drug-free procedure to reduce high blood pressure. https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/high-blood-pressure/art-20045206
The world of swimming. Comparisons and contrasts: Four major swim strokes. https://www.swimmingworldmagazine.com/news/comparing-and-contrasting-the-four-main-swimming-strokes/
CDC. Symptoms and causes of high blood pressure. https://www.cdc.gov/bloodpressure/about.htm
Whether you are working or joining yourself Group exercise classes, Most of us know by now that every healthy workout should start and end with active stretching. But, our bodies have different stretches like muscles – and then some! And using dynamic warm-ups and cool-down stretches and figuring out when to do them is crucial to optimizing your warm-ups and cool-downs.
Maybe you’re wondering how to loosen your buttocks before diving into your workout. Or maybe you’re trying to figure out how to alleviate post-workout cramps during your cool-down. For this, we need to lean towards the difference between static vs. dynamic stretching. Dive into it.
Define dynamic and static stretching
Whether you’re starting your fitness journey or a fitness pro, including stretches in your workout routine can help your athletic performance, reduce the risk of injury and improve your flexibility. But what is the difference between dynamic stretch versus static stretch? Let’s explore:
Dynamic stretch – Dynamic stretches are movements that mimic the tasks you are about to perform during your workout. For example, if you’re doing light jogging somewhere before you start your daily race, you’re actually doing a dynamic stretch. Using these controlled movements will warm up your muscles and prepare you to do your best.
Static stretch – On the other hand, static stretches are when you move a muscle as far as possible without hurting yourself, then hold that position for a certain length (usually 45 seconds to one minute). Bending down to touch your toes is probably the first stretch they taught in an elementary school gym class, and it’s a static one.
Ideally, your workout would look something like this:
5-10 minutes of dynamic stretching
Main Exercises / Activities
Cool-down of 5-10 minutes so that includes static stretching
Now, let’s push further and learn how to best incorporate these movements into your routine.
Warming up with dynamic stretching
If you want to perform your best during your workout, it is best to start with dynamic stretching vs. static stretching. Numerous studies have shown that dynamic stretching improves athletic performance.1
You can think of stretching your dynamics as a rehearsal for your actual workout.
Prioritizes your body for action through dynamic stretching:
Increasing blood flow –Good performance raises your muscle temperature Literally Warming you up leads to flexibility and more oxygen for your muscles.
Sharpen the nerves – Your nervous system sends signals to your muscles to work, so you need to warm it up too. Dynamic stretching helps prepare your brain for the movements you will make during your workout, thus improving response time.
Decreased firmness –Passive resistance from your muscles and joints can cause injuries during a workout. Dynamic stretching reduces that rigidity and leads to a wider range of motion.
Remember, you don’t want to tire yourself out during your dynamic stretching routine. For best results, repeat each movement 10-12 times and do not do anything that hurts.
Designing your dynamic stretching routine
With dynamic stretching, it is important to focus on the muscles you are going to use during your workout. Think about how swimmers wave their hands before diving into the pool for a race – they are dynamically extending their arms.
That being said, every aspect of your dynamic stretching routine should be prepared for the specific exercise you are going to do. To give you some ideas on how to prime your body for your workout, here are some of our favorite dynamic stretch picks:
The legs are shaking – Move your legs back and forth like a pendulum, either front-back or side-to-side. This movement engages your buttocks to flex and puck, preparing you to run.
Walking lungs –Place your hands on your hips, go one step further and lunge. For proper form, align your front knees with your buttocks and ankles and do not let your back knees touch the ground. The walking lungs are a great all-purpose dynamic stretch for any cardio workout or sport.
Lungs walking with torso twisting – Turning your body along with lunges connects your core and warms your spine. Relaxing your muscles is especially important if you are participating in a sport that requires lifting weights or throwing.
Squats –Stand with your legs shoulder-width apart and slowly lower yourself into a squatting position. Squats are great for warming up your whole body and are the perfect warm-up for any workout.
Cat-cow – One of our favorite yoga poses is a dynamic stretch that warms the shoulders and back. Go down around with a flattened back, then lower your head and arch like a cat, and then lift your head and lower your core like a cow. Mooing and mooing are completely optional, but they can help you relax.
You should warm up with static stretch, too?
You may be wondering if your warm-up should include dynamic stretching as well as static stretching. The more stable you are, the better you will perform, right?
Well, that’s not necessarily true.
Static stretching actually relaxes your muscles, which can reduce performance during your workout.2 Just as you don’t throw some smooth jazz to pump you up for a competition, you can’t expect the muscles to perform at their highest level as they cool down from static stretching.
However, some experts recommend incorporating some short static stretches into dynamic stretching warm-ups.3 When held for only 15 seconds or more (as opposed to 60-90 seconds we recommend below), a static stretch in warm-up can help increase your range of motion and flexibility, thus reducing your risk of injury.
Cooling down with static stretching
In contrast to dynamic stretching, which prepares your muscles for action, static stretching should be included as part of a restorative cool-down. As mentioned above, static stretching involves stretching a joint as much as possible without pain, then maintaining that position for 45 to 90 seconds. These movements help your muscles to “reset” in their pre-workout form.
The advantages of static stretching include:
The pain has subsided – No one wants to feel worse after their practice. Static stretching sends blood and oxygen to your muscles, improves recovery time and reduces painful muscle fatigue.
Tension is reduced – Sometimes, an intense exercise can make your body feel excited. Taking some time for static stretching gives you the opportunity to unclaim and relax your body.
Good balance – Since many static stretches involve holding a certain position, you are also working with your balance and equilibrium. This can have a further knock-on effect to improve your posture.
Improved performance Next time–In the long run, static stretching can help create a range of flexibility and speed, which will make you feel healthier and more fit to cope with your next workout.
Calibrating your cool down
Just as your static stretching warm-up focuses on awakening the muscles used in your workout, your cool-down should be designed to relax those same muscles. Static stretching is a great time to focus on your breathing, lower your heart rate and focus on yourself mentally.
Some of our favorite static stretches include:
Slipper stretch – It is also known as a shoulder extension or a posterior capsule extension. Bring one hand across your chest and use your other hand to gently pull towards your body. It’s a great stretch after lifting weights or playing like basketball.
Stretch the hamstrings – Place one foot in front of the ankle (you can use a lower stool or step to help). Then, bend forward from your hips until you feel your thighs stretch. If you stretch this after the race, your legs will thank you.
Quadriceps stretch – When standing, hold your ankle with one hand and pull your heel towards your buttocks. Remember to keep your back straight and your core tight. This is another good stretch after any workout below the body.
The core extends – Lay your face down, then push your shoulders and chest away from the floor. This stretch is commonly known as cobra pose in yoga and it is a great way to stretch your abdomen.
Static stretching: Not just after a workout
Sometimes, your body only calls for a good stretch. Even if you don’t just finish a workout, there are times in the day when a series of static stretching can improve your overall health and well-being, such as:
After the meeting, if you are stuck behind a desk all day
Follow a long car ride
Before going to sleep
Stretching your muscles during the day, especially if you are too busy to put pressure on a complete workout, can be important for a person’s long-term health and mobility.
The final thought on the stretch
There is a reason to include stretching in most athletic training sessions. Some of the benefits of stretching include injury prevention, increased muscle performance, improved ability to perform any physical activity, and reduced muscle tension. So don’t underestimate the power to stretch.
Warm-up and cool-down in Choose Fitness
We hope this article answers your big question about dynamic stretching vs. static stretching. But if you’re still wondering how to work out these stretches in your specific workout plan, your local Choice Fitness friendly team is here to help.
At Choose Fitness, we love to support people in our fitness community – both on and off the floor. Our team is en-chuze-iastic About sharing knowledge to help everyone do their best. We have different facilities in different states, so you can find a “choice” Jim near me“We even have one Playlist You can listen to inspirational listening.
Not that one Stretched For us Choose fitnessIt’s just what we do.
Reviewed:
Annie Choose is vice president of fitness at Fitness and oversees the group fitness and team training departments. He had a 25+ year career in club management, personal training, group exercises and coach training. Annie lives in San Diego, CA with her husband and son, and enjoys hot yoga, snowboarding and everything.
Source:
Journal of Strength and Conditioning Research. Four-week dynamic stretching warm-up interventions yield long-term performance benefits.https://journals.lww.com/nsca-jscr/fulltext/2008/07000/four_week_dynamic_stretching_warm_up_intervention.36.aspx
European Journal of Applied Physiology. The effects of different periods of static stretching in a comprehensive warm-up on voluntary and emerging compression properties.https://pubmed.ncbi.nlm.nih.gov/29721606/
Frontiers in Physiology. Intense effects of static stretching on muscle strength and power: An attempt to clear the previous precautions. https://www.frontiersin.org/articles/10.3389/fphys.2019.01468/full
CSP Elite Baseball Development Podcast: Packy Nutton
June 10, 2022 at 5:21 am, by Eric Cressy
We welcome St. Louis Cardinal pitcher Paki Nutton to this week’s podcast. I have known Paki since his early teens and saw his development as a high school, college and professional college. In this conversation, he shared some great insights into the Tommy John rehabilitation process and what young players can do to take ownership of their careers.
Special thanks to the sponsor of this event, Athletic Greens. Head http://www.athleticgreens.com/cressey And you get a free 10-pack Athletic Greens travel packet with your first order.
You can follow Paki on Instagram @Packie_notton.
Sponsor reminder
This episode is for you Athletic Greens. It is an NSF-certified all-in-one superfood supplement containing 75 whole-food source ingredients designed to support your body’s nutritional needs in 5 important areas of health: 1) strength, 2) immunity, 3) intestinal health , 4) hormonal support, and 5) healthy aging. Head www.AthleticGreens.com/cressey And claim my special offer today – 10 free travel packs – with your first purchase. I use this product every day and recommend it to our athletes. I encourage you to give it a shot – especially with this great offer.
Podcast response
If you like what you hear, we’ll be thrilled if you consider subscribing to the podcast and leaving us an iTunes review. You can do that Here.
And, we welcome your suggestions for future guests and questions. Just email [email protected]
Thank you for your continued support!
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Today’s guest post comes from Crazy Sports Performance Coach, Ethan Dyer.
The Barbell Drop Split Squat is a lift we use at this time of year (the transition from spring to summer) with some of our toughest athletes at CSP. Although this can be done with a safety squat bar, goblet set-up or back squat position, this video illustrates the front loaded (front squat grip) version:
Most of the upper arms we see are stiffened by their lower body, especially in the case of internal rotation. This is usually true if they have sufficient external rotation elsewhere – sufficient range of motion on the mound to allow the position to enter and exit and generate velocity / spin, ideally without forcing unwanted consequences on the chain (e.g., excessive spine or shoulder motion).
In this case the athlete does not have ROM to go down the split squat or reverse lounge without discomfort or suboptimal mechanics, so we use drop squats instead. By momentarily lowering the weight of the front pelvis (compared to the back), he finds a position of the IR below which he would not otherwise be able to. This is a great example of how we can work with traditional output qualities without compromising on position.
An added benefit here is the jump from bizarre to concentrated adaptation and from ER to IR as quickly as possible, which we wouldn’t otherwise see in a gym – especially with the classic “lower body” lifts. Additionally, an athlete needs to work hard to develop strength – which is the type of front hip pull-back performed with hits and pitching.
All of this is combined to make a drop split squat a great choice for baseball players at this time of year. We can effectively work around dramatic ROM issues that would otherwise take months to clear up (save it for offseason), keeping our boys athletic as well as allowing them to enter and exit important positions with load / speed in the gym. If you have someone who is in-season or out for a few weeks, stick to 3-4 sets of 3-4 repetitions on each side.
About the author
Ethan Dyer works as a strength and conditioning coach at Cracy Sports Performance. He started as a client at CSP and eventually became an intern at CSP-MA. After another internship at Indianapolis Fitness and Sports Training, Ethan joined the CSP-MA team. He was a pitcher at Holy Cross College before moving to Endicut College and graduating with a major in exercise science and a minor in psychology. A certified strength and conditioning coach through the National Strength and Conditioners Association, Ethan was a volunteer for both the Miracle League and the Special Olympics and has a passion for working with young athletes to help them fall in love with training to avoid injury. You can follow him on Instagram Ethan ___ Dyer.
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CSP Elite Baseball Development Podcast: June 2022 Q&A
June 4, 2022 at 4:16 am, Eric Cressy
It’s been a while since we’ve had a Q&A feature in the podcast, so in this episode, I’ve covered three questions from our viewers:
1. A while ago, I heard you mention that you want an athlete to be tighter than being too loose. Can you explain why?
2. Is the high-low model suitable for seasoned players? Or is there a better strategy?
3. You spend a lot of time training on podcasts, but what about recovery? Is there anything in particular that makes you high?
Special thanks to the sponsor of this event, Mark Pro. Head www.MarcPro.com And enter coupon code CRESSEY at checkout to get exclusive discount on your order.
Sponsor reminder
This episode is for you Mark Pro, A state-of-the-art EMS device that uses patented technology to create non-exhaustive muscle activation. Muscle activation with Mark Pro simplifies every step of the body’s normal recovery process – similar to active recovery, but without the extra effort and muscle fatigue. Athletes can use it to ensure a more complete and faster recovery in their training or games. With its portability and ease of use, players can use the Mark Pro when traveling between games or relaxing at home. Each MLB team of players and coaches – including more than 200 Pro pitchers – uses Marc Pro. Check Mark Prok for yourself and use promo code CRESSEY during checkout www.MarcPro.com For exclusive discount on your order.
Podcast response
If you like what you hear, we’ll be thrilled if you consider subscribing to the podcast and leaving us an iTunes review. You can do that Here.
And, we welcome your suggestions for future guests and questions. Just email [email protected]
Thank you for your continued support!
Sign up today for our free baseball newsletter and get instant access to Eric Cressier’s 47-minute presentation on managing overhead athletes!
Reviewed:
