tag:blogger.com,1999:blog-3618754393602471192024-03-13T17:58:02.282-07:00EVERYDAY-ATHLETICSFor the athletes of LIFE.Alex JDhttp://www.blogger.com/profile/14076073698279211597noreply@blogger.comBlogger13125tag:blogger.com,1999:blog-361875439360247119.post-13891543948927686622020-08-22T10:00:00.001-07:002020-08-22T17:25:36.039-07:00The Barbarian Squat<div class="p1">
<span class="s1">One of the best exercises for building quick muscle is the heavy club Barbarian Squat. Simply stated, it’s a full body complex which addresses the legs and glutes like a squat, the traps and back like a deadlift, the shoulders like a pull over and front raise, the arms like a curl and extension, and the core like a medball floor routine.</span><br />
<br /></div>
<div class="p1">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://1.bp.blogspot.com/-utM83prToMQ/WeEQRReryaI/AAAAAAAABXU/xEOzatIuWzYXCC4oZhAi4bcJREqDT_MHACLcBGAs/s1600/BarbarianSquat.jpg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1121" data-original-width="727" height="320" src="https://1.bp.blogspot.com/-utM83prToMQ/WeEQRReryaI/AAAAAAAABXU/xEOzatIuWzYXCC4oZhAi4bcJREqDT_MHACLcBGAs/s320/BarbarianSquat.jpg" width="207" /></a></div>
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
Few things hit everything like the <a href="https://youtu.be/1R4rxrH5ur8">Barbarian Squat.</a><br />
<div>
<br /></div>
</div>
<style type="text/css">
p.p1 {margin: 0.0px 0.0px 11.0px 0.0px; line-height: 13.0px; font: 11.0px Verdana; color: #666666}
span.s1 {font-kerning: none}
</style>
<br />
<div class="p1">
<span class="s1"><br /></span>
<span class="s1"><br /></span>
<span class="s1"><br /></span>
<span class="s1"><br /></span>
<span class="s1"><br /></span>
<span class="s1"><br /></span>
<span class="s1"><br /></span>
<span class="s1"><br /></span>
Work the Barbarian into your program on your back or leg day if you’re into training body splits. If you train full body complexes every session, use the Barbarian at the beginning to ensure your arms don’t fatigue due to core exhaustion from other movements.</div>
Alex JDhttp://www.blogger.com/profile/14076073698279211597noreply@blogger.com0Victoria, BC, Canada48.4284207 -123.365644417.078317847379076 -158.5218944 79.778523552620925 -88.2093944tag:blogger.com,1999:blog-361875439360247119.post-79125979580944964392016-12-27T23:38:00.001-08:002016-12-27T23:38:53.623-08:00How to Perfect Your Swing<div>Are you looking to perfect your swing?</div><div><a href="https://youtu.be/MREl6TiFVvQ">https://youtu.be/MREl6TiFVvQ</a></div><div>Are you lost in regards to what exercises to do?</div><div>Do you find yourself getting worse with every adjustment you make?</div><div>When you perform any previously learned motor skill, your brain is retrieving stored information that its already learned. This information is stored in the brain and not in the muscles.</div><div>Think software instead of hardware. When you start to perform that learned skill, the brain retrieves that information to make all the necessary muscles move without you having to think about all of the muscles that are being used. This learned program also makes specific muscles fire in the sequence necessary to perform effortlessly, consistently and with power.</div><div>Research shows us that the key lower body muscle involved in the swing is the gluteus maximus otherwise known as your ass.</div><div>The key upper body muscles involved in the swing are the pectoralis major (chest), latissimus dorsi (back), core and forearm muscles.</div><div>More specifically in regards to the core, the external and internal oblique muscles rotate and side bend the trunk. These muscles also contribute to spinal stability.</div><div>The external oblique is the most superficial muscle of the three flat abdominal muscles which also include the internal oblique and transversus abdominis.</div><div>However, in order to increase overall swing power, the entire body should be trained so as to help the body work together more efficiently.</div><div><br></div><div>For more tips visit our page and contact us.</div>Alex JDhttp://www.blogger.com/profile/14076073698279211597noreply@blogger.com0tag:blogger.com,1999:blog-361875439360247119.post-79684188953168768572016-09-20T07:36:00.001-07:002016-09-20T07:36:37.597-07:00Shoulder Rehabilitation<div>
The shoulder is one of the largest and most complex joints <span style="font-family: "helvetica neue light" , , "helvetica" , "arial" , sans-serif;">in the body and is formed where the upper arm bone fits into </span><span style="font-family: "helvetica neue light" , , "helvetica" , "arial" , sans-serif;">the shoulder blade area relatively loosely like a ball and socket.</span></div>
<div>
This gives the shoulder a wide range of motion, <span style="font-family: "helvetica neue light" , , "helvetica" , "arial" , sans-serif;">but also makes it vulnerable to injuries such as:</span></div>
<div>
Tears in the rotator cuff which is a collection of muscles <span style="font-family: "helvetica neue light" , , "helvetica" , "arial" , sans-serif;">and tendons that surround the shoulder.</span></div>
<div>
Impingement</div>
<div>
Dislocation</div>
<div>
Osteoarthritis</div>
<div>
Rheumatoid Arthritis</div>
<div>
Tendonitis</div>
<div>
Bursitis and all kinds of things that ends in itis….</div>
<div>
The best prevention is a comprehensive </div>
<div>
exercise program that works the shoulder complex <span style="font-family: "helvetica neue light" , , "helvetica" , "arial" , sans-serif;">in its entirety.</span></div>
<div>
Whether you play high level sports, are recovering from an injury</div>
<div>
or simply want to prevent any the examples shown <a href="https://youtu.be/0ZPloPpIAm4">here</a> <span style="font-family: "helvetica neue light" , , "helvetica" , "arial" , sans-serif;">are just some of the many you can learn.</span></div>
<div>
For more on pain relief check out</div>
<div>
“<a href="https://youtu.be/DT77sOs9Q2s">Prevent Lower Back Pain</a>”</div>
Alex JDhttp://www.blogger.com/profile/14076073698279211597noreply@blogger.com0tag:blogger.com,1999:blog-361875439360247119.post-83790176640631163952016-08-22T05:45:00.001-07:002016-08-25T22:45:03.213-07:00Prevent Lower Back Pain<div>
“Prevent Lower Back Pain”</div>
<div>
Sciatica is the technical term for a herniated disc in the lumbar spine that can put pressure on spinal nerve roots, causing pain in the posterior chain.</div>
<div>
Kinetic aquatic therapy provides assistance and resistance when needed to improve flexibility and relieve such pain.</div>
<div>
<a href="https://youtu.be/DT77sOs9Q2s">https://youtu.be/DT77sOs9Q2s</a></div>
<div>
<a href="https://youtu.be/DT77sOs9Q2s">Try these bilateral & unilateral</a> forward flexion stretches for the hamstrings.</div>
<div>
Please note focus should be on balance and quality of movement.</div>
<div>
A gentle overhead stretch and extension with the hips locked can also be performed to relieve tension in the affected area.</div>
Alex JDhttp://www.blogger.com/profile/14076073698279211597noreply@blogger.com0tag:blogger.com,1999:blog-361875439360247119.post-23629592079178208872014-09-30T13:55:00.001-07:002014-09-30T13:55:38.782-07:00Bodyweight Training 101This post will be highlighting one of the simplest methods for training and conditioning, bodyweight training. This method is definitely not something new or trendy, as it goes back thousands of years. Simply stated, bodyweight training is any exercise that involves using the body as the means of resistance to perform work against gravity.<br />
<br />
With over 200 bones and 600 muscles in the body that work in accordance with each other, it just makes sense for anyone looking for a strong and balanced physique. Although walking could be considered a bodyweight exercise, let's be a little more creative here.<br />
<br />
Calisthenics, pushups, chin-ups, plyo-metrics, yoga... see where I am going with this?<br />
<br />
Sure traditional free weights and machines can make an individual stronger, but one advantage of bodyweight training is that you can do it almost anywhere. Most bodyweight exercises are "closed-chain" exercises which include multiple joints as the resistance is moved away, from or toward an anchored body part. By allowing the individual to work in a 3-dimensional or multi-planar environment to overcome the force of gravity, it is head and shoulders above a single-joint exercise such as a bicep curl.<br />
<br />
The main disadvantage for bodyweight training is that it is perceived too easy for advanced trainees and too difficult for beginners. One can argue that speed of contraction, rest intervals and volume can make the "elite" beg for forgiveness as well as isometric and eccentric work can help the beginner progress to the next level.<br />
<br />
From the ancient Greeks and Romans to the gymnasts and military of today... we have proof that bodyweight training is highly effective. Why wait... weight... to try it?Alex JDhttp://www.blogger.com/profile/14076073698279211597noreply@blogger.com0tag:blogger.com,1999:blog-361875439360247119.post-12804680245146471012013-03-31T18:06:00.002-07:002013-03-31T18:06:30.087-07:00Golf injuries<i><b><span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><span style="font-size: small;">The 3 main reasons for gol<span style="font-size: small;">f injuries are:</span></span></span></span></b></i><br />
<br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><span style="font-size: small;">- P</span>oor posture</span></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><span style="font-size: small;">- L</span>ack of flexibility</span></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><span style="font-size: small;">- P</span>oor swing mechanics. </span></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><br /></span></span>
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">The most common injury sites for golfers
are the low back, shoulder, knee, elbow and wrist. Golfers who have low
back pain demonstrate a decrease in range of motion for hip internal
rotation on the lead leg (left leg for a right-handed golfer) and lumbar
extension and decreased activation and/or timing of the abdominal
obliques, erector spinae and knee extensors.</span></span> </span></span><br />
<br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">The golf swing requires the spine to rotate, bend laterally and extend. A good golf swing uses the left side of the body as much as the
right. The hips initiate movement into the ball. The feet pushing
against the ground cause a ground reaction force that sequentially
travels up through the hips, the trunk and finally out the arms.</span></span><br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-CHdWIp93o8M/URPzCnoKjKI/AAAAAAAAAJQ/yzdQPnhKsyI/s1600/golf_spine.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-CHdWIp93o8M/URPzCnoKjKI/AAAAAAAAAJQ/yzdQPnhKsyI/s1600/golf_spine.jpeg" /></a></div>
<br />
<br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><b><i>Difference pros <span style="font-size: small;">vs.</span> amateurs </i></b></span></span></span></span></span></span></span><br />
<br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">The
most noticeable difference between pros and amateurs is trunk rotation.
Trunk rotation and flexibility are enormously important in golf. Older
and less skilled players tend to use less than half the trunk rotation
of younger or more skilled players. In order to prevent injury in the first place, we need to ask
ourselves, "Where do golfers become inefficient and thus injury prone?"
The answer is when restrictions limit the potential energy stored for
elastic recoil; and/or forces are dissipated improperly.</span></span></span></span></span> </span></span><br />
<br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Underlying it all is posture. Proper posture ensures that the muscles of the body are optimally aligned at the
proper length-tension relationships. Proper muscle balance allows for
efficient functioning of force couples and joint motion. The ability of
the nervous system to properly recruit all muscles in all planes of
motion is called neuro-muscular efficiency<span style="font-size: small;">.</span><span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><span style="font-size: small;"> </span>The
root cause of poor swing mechanics is often a result of a physical
restriction or mechanical dysfunction<span style="font-size: small;">.</span> </span></span></span></span></span></span><br />
<br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><b><i>The Answer </i></b></span></span></span></span></span></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"><br /></span></span></span></span></span>
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">To avoid injury and/or poor performance<span style="font-size: small;">,</span> <span style="font-size: small;">a proper<span style="font-size: small;"> </span></span>conditioning and flexibility routine is vital.</span></span><span style="font-size: small;"> </span>The
problem is that all depending on how severe the pain is it can be
difficult to stretch or strengthen efficiently. Exercising in the water
is very safe, as the buoyancy of the water will help to support weak
muscles and decrease joint stress while it can also provide resistance
to strong muscles. </span></span></span></span>Alex JDhttp://www.blogger.com/profile/14076073698279211597noreply@blogger.com0tag:blogger.com,1999:blog-361875439360247119.post-92083024853067234322013-03-03T15:21:00.000-08:002013-03-03T15:21:12.782-08:00Coordination TrainingCoordination is often described as an efficient interaction of different
muscle groups and movements. Most daily activities require at least a
minimal amount of coordination. Dance and athletic pursuits require even
more. Coordination exercises differ from those seen in typical strength
training and flexibility programs. They usually require simultaneous
use of at least two muscle groups. Some coordination exercises also
enhance agility, which is the ability to react quickly without losing
balance or distorting postural alignment.<br />
<br />
The myths and falsehoods associated with coordination training are plenty. I’ll outline the ‘Top 3′ here:<br />
<ol>
<li>Coordination is a singular element that is defined by a universal ability or lack of ability</li>
<li>Coordination cannot be trained nor taught</li>
<li>Coordination-based stimulus should be restricted to pre-adolescent children</li>
</ol>
<b>The Characteristics of Coordination </b><br />
<br />
Largely considered a singular facet of athletic ability, it is not
uncommon to hear coaches, parents or trainers suggest that a given young
athlete possess ‘good’ or ‘bad’ coordination. This generalization does not reflect the true nature of the beast, or
specific features that combine to create coordination from a
macro-perspective. Coordination, in fact, is comprised of several
different characteristics:
<br />
<ul>
<li>Balance – a state of bodily equilibrium in either static or dynamic planes</li>
<li>Rhythm – the expression of timing</li>
<li>Movement Adequacy – display of efficiency or fluidity during locomotion</li>
<li>Synchronization of Movement – harmonization and organization of movement</li>
<li>Kinesthetic Differentiation – the degree of force required to produce a desired result</li>
<li>Spatial Awareness – ability to know where you are in space and in relation to objects</li>
</ul>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-k8TgUPg4FUg/URL9wbJUxlI/AAAAAAAAAIo/KEGoHDAaHLo/s1600/kids-jump-rope.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-k8TgUPg4FUg/URL9wbJUxlI/AAAAAAAAAIo/KEGoHDAaHLo/s1600/kids-jump-rope.jpg" height="150" width="200" /></a><a href="http://2.bp.blogspot.com/-WyPLdnYqKG4/URL90PlHjmI/AAAAAAAAAIw/Qv8GN7XA6uU/s1600/Team-CrossFit.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-WyPLdnYqKG4/URL90PlHjmI/AAAAAAAAAIw/Qv8GN7XA6uU/s1600/Team-CrossFit.jpg" height="133" width="200" /></a></div>
<br />
<br />
<b>Is it Possible to Teach Young Athletes to Be Coordinated </b><br />
<br />
The answer, in short, is yes.<br />
Coordination ability is not unlike any other bio-motor – proficiencies
in strength, speed, agility and even cardiovascular capacity (through
mechanical intervention) can be taught, and at any age.<br />
During the formative
years of growth, it is imperative that young athletes be introduced to
all types of stimulus that fuel improvement to the elements of
coordination listed above. This is one of the very critical reasons
that all young athletes should play a variety of sports seasonally and
avoid any sort of ‘sport specific’ training.
Unilateral approaches to enhancing sport proficiency will meet with
disastrous results from a performance standpoint if general athletic
ability, overall coordination and non-specific load training is not
reinforced from a young age.<br />
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-Y2DCp_FXPMo/URL9cqokTpI/AAAAAAAAAIg/EpzZjRrzIvE/s1600/senior-fitness2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-Y2DCp_FXPMo/URL9cqokTpI/AAAAAAAAAIg/EpzZjRrzIvE/s1600/senior-fitness2.jpg" height="200" width="132" /></a></div>
<b>Are Some Young Athletes Too Old?</b><br />
<br />
Now, while there is truth to the matter that many of the sensitive
periods for coordination development lay during the pre-adolescent phase
of life, it would be shortsighted to suggest that anyone post puberty
should not be exposed to this type of training.<br />
Firstly, much of the training of coordination takes the form of
injury preventative. Any sort of ‘balance’ exercise, for example,
requires proprioceptive conditioning and increases in stabilizer
recruitment. With ‘synchronization of movement’, large range of motion (ROM) and mobility
work is necessary. ‘Kinesthetic differentiation’,
involves sub-maximal efforts or ‘fine-touch’ capacity which is a
drastically different stimulus than most athletes are used to.<br />
<br />
<br />Alex JDhttp://www.blogger.com/profile/14076073698279211597noreply@blogger.com0tag:blogger.com,1999:blog-361875439360247119.post-4592405169865064622013-02-24T15:19:00.000-08:002013-02-24T15:19:50.869-08:00A better athlete (part 2): Injury PreventionOften when people get injured in the gym, on the court, or on the field,
it’s because they’re over doing a single activity. Whether it be
running, squatting, cutting, or jumping, your body is easily worn down.
Joints, ligaments, muscles and tendons throughout your body are under a
tremendous amount of stress though repeated movement, and it’s important
to give them the occasional break. By mixing up your routine you give
the over-used parts of your body a chance to rest and the under-used a
chance to strengthen and catch-up. By cross-training you can become a
healthier, more complete athlete.<br />
<br />
<b>Prevention & Rehabilitation</b><br />
<br />
Overuse injuries are the
curse of an athlete's life. Nevertheless, injuries aren't inevitable.
Most overuse injuries can be prevented or at least prevented from
returning. Most of them can be blamed on three factors.<br />
<br />
1. Inadequate recovery (see previous blog post)<br />
2.
Biomechanical irregularities<br />
3. Muscular imbalances<br />
<br />
Since I already spoke about the importance of proper recovery in a previous post I will address the other two.<br />
<br />
Whether it is a problem with your pedal stroke, gait, or swing... these problems are only magnified when doing specific exercises in the water. One of the main features of aquatic exercise is that it allows you
to exercise without the jarring and jolting experienced when training on land. It is estimated that body weight is compounded up to five times during the heel
strike when running or jogging.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-T7QKuUzwyR0/URLD3-_iSpI/AAAAAAAAAII/0sTIth6Qs3Y/s1600/runnerForweb.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-T7QKuUzwyR0/URLD3-_iSpI/AAAAAAAAAII/0sTIth6Qs3Y/s1600/runnerForweb.png" height="151" width="200" /></a><a href="http://2.bp.blogspot.com/-HmhtEyvp28M/URLD5kaWkJI/AAAAAAAAAIQ/ciicyPDOkKw/s1600/cycle.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-HmhtEyvp28M/URLD5kaWkJI/AAAAAAAAAIQ/ciicyPDOkKw/s1600/cycle.jpg" height="139" width="200" /></a></div>
<br />
<br />
<br />
While working in a vertical position in the deep end of the pool you can mimick the pedal stroke or running pattern backwards with resistance thus stretching the overworked muscles, strengthening the weaker muscles, resulting in improved performance. If one leg does not have the same range of motion then that leg can get more work uni-laterally. The deep abdominal muscles work to improve your posture so less energy is being wasted, giving you the edge in endurance sports.<br />
<br />
Traditional treatment of most injuries and strains common to athletes,
includes rest and restriction of movement. This method of treatment is
prescribed to ensure the affected muscles, joints and tendons are not
stressed which can result in further injury. Aquatic exercise will allow the use
of the affected area without placing undue stress which will result in worsening the
injury. This will speed up the healing process and reduce the
amount of strength and flexibility lost during the rehabilitation
process. <br />
<br />
Of course, your immediate goal with any injury is to resume normal
training as soon as possible. But if you can't resume normal training
immediately, your best option is to adopt a modified training program
that allows you to maintain sport-specific fitness without
exacerbating your injury or prolonging the recovery process.Alex JDhttp://www.blogger.com/profile/14076073698279211597noreply@blogger.com0tag:blogger.com,1999:blog-361875439360247119.post-16075904196393451862013-02-11T09:54:00.001-08:002013-02-18T09:57:03.985-08:00A better athlete (part 1) active recoveryIf you are serious about your health and exercise routine, you don't want to waste time doing anything that can throw you off your ultimate goal, whatever that may be. Sometimes doing too much of a good thing (your usual exercise routine) is the problem.<br />
<br />
You reach a plateau.<br />
<br />
You push harder with more intensity and increased frequency yet still no improvement.<br />
<br />
It is an irrefutable but too often overlooked fact that workouts help you achieve athletic conditioning only when followed by rest and recovery-promoting activities. Periods of outright rest are, of course, essential, but the person that performs active-recovery workouts between most pairs of key workouts will become fitter than the person that does not, provided he or she has gradually worked toward being able to handle the frequency of training involved. While the person that does not perform active-recovery workouts gets more rest than the person that does, it's actually the latter that gets more recovery. It may be counter-intuitive, but it's true nevertheless that in the context of a rigorous training program, light workouts accelerate recovery beyond what happens during outright rest by just slightly increasing the body's need for recovery.<br />
<br />
A general "rule of thumb" regarding your active recovery workout is that you should finish the workout feeling better than you started.<br />
<br />
Many professional football players do pool resistance exercises to actively recover from their on-field practices and traditional weight room training. It is a scientific fact that exercise in the water actually speeds up recovery by increasing circulation. Improved circulation means moreblood flow and delivery of nutrients to stressed or damaged muscle tissue.<br />
<br />
<div style="text-align: center;"><span style="color: red;">BETTER RECOVERY = A BETTER ATHLETE</span></div><div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-KQSW_o_KJMY/UREqBzmCVCI/AAAAAAAAAH4/HW87tOVy8Mg/s1600/sstmaster.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-KQSW_o_KJMY/UREqBzmCVCI/AAAAAAAAAH4/HW87tOVy8Mg/s1600/sstmaster.jpg" height="188" width="320" /></a></div><br />
Alex JDhttp://www.blogger.com/profile/14076073698279211597noreply@blogger.com0tag:blogger.com,1999:blog-361875439360247119.post-59536396917194324542013-02-08T14:15:00.000-08:002013-02-11T08:06:03.217-08:00Aquatic Exercise and Back PainThe special properties of water can provide you with excellent benefits if you are trying to heal a back injury. Being in water provides a safe environment for working out your muscles and stretching your body. It also allows you to do more than you would on land by eliminating the constraints imposed by gravity. <br />
Water exercise is done in shallow, mid-deep and deep water, depending upon your level of conditioning and the goals of your workout.<br />
<h3> </h3><h3>Muscle Strengthening</h3>Water exercise can strengthen back, ab and hip muscles, all key for a healthy spine. The flow of water resists movement, and functions similarly to weight training: it gets your muscles strong.Being immersed in water places pressure all over your body. To build strength, you must work your muscles against this pressure. <br />
<h3> </h3><h3>Increasing Joint Range of Motion</h3>The buoyancy of the water helps take the load off your joints. It creates a significant degree of weightlessness, allowing you to perform movements with ease. To develop range of motion, the goal is to take each body part through its full path of motion. However, even with the weightlessness provided by the water, it is best to begin gently and slowly to avoid re-injury.<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-j_Usm890C0w/URMJ1NXMkZI/AAAAAAAAAJA/pQXHz_pFnrc/s1600/lower-back-pain.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-j_Usm890C0w/URMJ1NXMkZI/AAAAAAAAAJA/pQXHz_pFnrc/s1600/lower-back-pain.jpg" height="200" width="162" /></a></div><h3> </h3><h3>Core Stabilization </h3>The pool is a great place to work on low back and core strengthening. Exercises that work the hips are good for stabilizing the low back. Balance exercises in the water will cause all muscles in your trunk to work to hold you upright.<br />
<h3> </h3><h3>Stay Fit While Your Heal Your Back Injury</h3>Has your doctor or physical therapist advised you to avoid weight bearing and/or high impact exercise until your back heals? Many active people who are injured fret over lost time at the gym. But by substituting your normal routine with water workouts, you can minimize the loss of fitness due to the reduced activity. You can also use the opportunity to get strong in the right places, such as ab, back and hip muscles. Deep water exercises wearing a flotation device and using other pieces of aquatic equipment can help you continue to get strong even through periods of reduced activity. Because you are not doing weight bearing exercises when you workout in the water, the chances of aggravating your injury is greatly reduced.Alex JDhttp://www.blogger.com/profile/14076073698279211597noreply@blogger.com0tag:blogger.com,1999:blog-361875439360247119.post-14617262307315359242013-02-04T06:31:00.001-08:002013-02-04T06:40:28.705-08:00Physiological Effects of Exercise in the WaterAquatic training provides an
exercise modality for fitness and rehabilitation. The properties of
water provide support, resistance and assistance in a training program.
An aquatic training program can decrease compression, vibration and
torsional forces that occur when training on land. The properties of
water influence the body during exercise and at rest.<i><b> </b></i>Here are just a few examples.<br />
<span style="font-family: inherit;"><br /></span>
<span style="font-family: inherit;"><span style="font-size: large;"><i><b>B<span style="font-size: large;">uoyancy</span></b></i></span></span><br />
<br />
Buoyancy
lets participants experience a partial-floating feeling when entering
the pool. The water creates pressure and pushes a person up, which is
valuable for a person who does not want to place his whole body weight
on a specific body part. The deeper the water, the less weight one has
to support with his own body. The buoyancy of water reduces the "weight"
of a person by up to 90 percent depending on body composition, muscular
structure and depth of water, which reduces stress on joints and
connective tissue. Buoyancy can be used to aid or resist exercises
depending on the desired effect. Buoyancy assists individuals with
lower-body or spinal injuries, pregnant individuals and those with
physical limitations.<br />
<br />
<span style="font-size: large;"><b><i>Hydrostatic pressure </i></b></span><br />
<br />
<span style="font-weight: normal;">Hydrostatic
pressure is the pressure exerted by the water on an object immersed in
the water. The deeper an object is submerged, the more pressure there is
on that object. Using hydrostatic pressure is used do decrease
excessive edema or swelling and is also beneficial for breathing. The
hydrostatic pressure on the chest wall resists muscles that expand the
chest for breathing, increasing the capacity<span style="font-size: small;"> </span>to inhale oxygen out of th<span style="font-size: small;">e
wate</span></span><span style="font-size: small;">r.</span><br />
<span style="font-size: large;"><b><i><br /></i></b></span>
<span style="font-size: large;"><b><i>Viscosity</i></b></span><br />
<br />
Viscosity
is resistance between the water molecules, effecting how it flows.
Water is 790 times more viscous and provides 12 times the resistance
than the air normal exercise is performed in. This provides ways to
create resistance without overloading muscles or joints. Moving through
the water, a body creates drag as water molecules attempt to "stick" to
the body, while also trying to stick to other water molecules. Because
of the water's viscosity, equipment used will increase the resistance
increasingly with size. Increasing the speed of an exercises will also
increase the resistance of the exercise.<br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><b><i>Thermal regulation through convection</i></b></span><br />
<br />
One
factor associated with exercising in water is the ability to regulate
body temperature. Optimal water temperature for aquatic exercise is
between 80 and 86 degrees Fahrenheit. Water below 78 degrees may not be
appropriate for exercise as it may impede the ability to maintain
optimal body temperature. Water temperatures above 88 degrees may be too
warm and speed up fatigue. When the body is submerged in water, heat
loss via conduction is 26 times greater compared to a similar air
temperature.<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-hT1vKWw60FA/UQ_HJYSz1cI/AAAAAAAAAG4/89B11DCM2CE/s1600/products_water_jogger_belt_exercise-fp-c796643daa497241449f72d90414d97a.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-hT1vKWw60FA/UQ_HJYSz1cI/AAAAAAAAAG4/89B11DCM2CE/s1600/products_water_jogger_belt_exercise-fp-c796643daa497241449f72d90414d97a.jpg" height="320" width="287" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-or4lUQcwQTw/UQ_HLztLE0I/AAAAAAAAAHA/glVfDtd-hyE/s1600/exercises-water.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-or4lUQcwQTw/UQ_HLztLE0I/AAAAAAAAAHA/glVfDtd-hyE/s1600/exercises-water.jpg" height="234" width="320" /></a></div>
Alex JDhttp://www.blogger.com/profile/14076073698279211597noreply@blogger.com0tag:blogger.com,1999:blog-361875439360247119.post-37268144163560592232013-01-28T09:42:00.000-08:002013-01-28T09:42:01.711-08:00Water Exercise and PregnancyAlthough
pregnancy is not the time to take up a new sport or begin an arduous
training program, moderate exercise may help in many ways. Changes in
your body may make it difficult to perform strenuous, high-impact
exercises, so performing exercises in the water would be the safest way to keep you
fit and feeling your best. Water exercise also provides numerous benefits during your
pregnancy.
<br />
<br />
<br />
<section class="section">
<div class="subHeader">
<br /></div>
<div class="subHeader">
<i><b>REDUCES EDEMA </b></i></div>
<div class="subHeader">
<br /></div>
<div class="description ">
Many
pregnant women experience slight swelling, known as edema, during
pregnancy. You may notice this swelling in the skin around your ankles,
causing a puffy appearance. Studies show that moderate exercise in water improves circulation and helps reduce edema.</div>
<b><i> </i></b></section><section class="section"><b><i>IMPROVES MENTAL HEALTH</i></b></section><section class="section"> </section><section class="section">Like
other major life changes, pregnancy can create feelings of anxiety and
stress. Other studies show that
water-based exercise may help decrease anxiety by alleviating feelings of depression and improving your overall mood. This
positive effect may help you deal with the many emotional stresses
during your pregnancy and decrease anxiety and postpartum depression.
</section>
<section class="section">
<div class="subHeader">
<br /></div>
<div class="subHeader">
<i><b>CONDITION YOUR BODY FOR BIRTH</b></i></div>
<div class="subHeader">
<br /></div>
<div class="description ">
Bringing
a baby into the word requires physical effort. A strong abdominal area helps facilitate the pushing stage of labor and aids in relieving lower back discomfort. Improving your stamina and endurance will help your body perform well during labor and delivery.</div>
</section>
<section class="section">
<div class="subHeader">
<br /></div>
<div class="subHeader">
<b><i>ALLEVIATE JOINT STRESS</i></b></div>
<div class="description ">
<br /></div>
<div class="description ">
The
added weight you gain during pregnancy can create stress on your
joints. While exercising on land may increase the discomfort of aches
and pains in your knees, ankles and hips, the water reduces the
impact of exercise. The buoyant effect of water surrounding your body
can help cushion your movements and provide support, easing the excess
weight caused by your growing baby.</div>
</section>
<section class="section">
<div class="subHeader">
<br /></div>
<div class="subHeader">
<b><i>REGAIN YOUR PRE-PREGNANCY SHAPE</i></b></div>
<div class="description ">
<br /></div>
<div class="description ">
Staying
fit during pregnancy helps you maintain a healthy weight, keeping you
from gaining excessive amounts of fat during this time. The low-impact
effect of water exercise helps you burn calories without causing injury. By improving your muscular posture, core strength and balance you will makes your everyday activities much easier. Keeping your muscles toned and conditioned during your pregnancy can
help you quickly return to your regular exercise routine after the
delivery of your baby. Upper body strength training helps Mom maintain correct posture and in postpartum to carry the baby and or baby equipment.
Lower body strength training helps alleviate the pregnancy "waddle
walk", and with the improved circulation by being in the water, you will lower the chances of varicose
veins.</div>
<div class="description ">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-swBZ3ejtut4/UP7b5lI61aI/AAAAAAAAAGY/vxIcLK-Dh4c/s1600/water-exercise-pregnancy.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-swBZ3ejtut4/UP7b5lI61aI/AAAAAAAAAGY/vxIcLK-Dh4c/s1600/water-exercise-pregnancy.jpg" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-vL8EfP0G1Yg/UP7b-KXK8kI/AAAAAAAAAGg/THCNJ8X8muc/s1600/Physical-activity-during-pregnancy-2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-vL8EfP0G1Yg/UP7b-KXK8kI/AAAAAAAAAGg/THCNJ8X8muc/s1600/Physical-activity-during-pregnancy-2.jpg" height="175" width="320" /></a></div>
<div class="description ">
<br /></div>
</section>Alex JDhttp://www.blogger.com/profile/14076073698279211597noreply@blogger.com0tag:blogger.com,1999:blog-361875439360247119.post-25087533299818083012013-01-22T08:52:00.001-08:002013-01-22T08:57:02.746-08:00Aquatic exercise and osteoarthritis<br />
Osteoarthritis is a common cause of disability and a primary reason for
hip and knee joint replacement. Exercise is important for preventing
and/or managing the functional limitations associated with joint
disease.<br />
<br />
<div class="para">
A two-group randomized controlled trial with a convenience sample was
used. Participants were recruited from community sources and randomly
assigned to a 12-week aquatic program or a non-exercise control
condition. Data for 38 participants were collected at baseline, week 6,
and week 12 during 2003 and 2004. Instruments were a standard plastic
goniometer, a handheld dynamometer, the 6-minute walk test, the
multidimensional Health Assessment Questionnaire, and a visual analog
scale for pain.</div>
<div class="para">
<br />
Repeated
measures analysis of variance showed that aquatic exercise statistically
significantly improved knee and hip flexibility, strength and aerobic
fitness. The exercise adherence rate was 81·7%, and no exercise-related
adverse effect was observed or reported.</div>
<div class="para">
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-iy4gaSjsmT4/UP7C0BoxSOI/AAAAAAAAAGI/3geifQsoNLg/s1600/aquajogging-art-courir-eau-piscine-aquarunning_600.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-iy4gaSjsmT4/UP7C0BoxSOI/AAAAAAAAAGI/3geifQsoNLg/s1600/aquajogging-art-courir-eau-piscine-aquarunning_600.jpg" height="213" width="320" /></a></div>
<br /></div>
Alex JDhttp://www.blogger.com/profile/14076073698279211597noreply@blogger.com0