by Fitman007 | Jan 10, 2018 | Training Tips
If you have ever felt back pain, or pelvis instability, you may be simply ” out of whack” The most common mis-fire…
Glutes that don’t fire in sequence resulting in the low back muscles “taking up the glutes’ workload slack.”
Just like a car engine and its pistons, there is an ideal firing order for the muscles in a movement sequence.
For example, as we walk, the following is the muscle firing sequence that propels us forward. To get an idea, imagine that your right leg is in the back position of your of your gait.1st muscle to fire: Right Hamstrings 2nd muscle to fire: Right Glutes 3rd muscle to fire: Left back erector muscle (the ~ 1″ muscle that lies alongside your spine) 4th muscle to fire: Right back erector muscle (the ~ 1″ muscle that lies alongside your spine). Let’s get our glutes firing so we can walk, jump and run without disfunction.
by Fitman007 | Jan 9, 2018 | Training Tips
Happy New Year.
Part of anyone’s health program should incorporate a great flexibility program.
In doubt? This may help to understand why.
The effects of being inflexible.
Inadequate flexibility will have a negative effect on the body in 3 significant ways:
1. Joints require movement through a full range of motion to maintain the health of cartilage and other structures within the joint with increased blood supply and nutrients to joint structures with increased quantity of synovial joint fluid (oil in the crank case). This effect can be particularly noticeable in weight bearing joints such as the hips and knees.
2. Muscles that are inflexible tire more quickly, causing opposing muscle groups to work harder. Muscle fatigue can lead to muscular injuries and the inability of the muscles to protect joints from more severe injuries. For example, the hamstrings play a role in stabilizing the knee and preventing ACL tears.
3. Decreased flexibility may also lead to abnormal stress on structures and tissues distant from the initial site of inflexibility. One example of this is that tendonitis in the knee can be related to calf tightness.
Additional benefits of a regular stretching routine.
1. Increased neuromuscular coordination
2. Return of muscle to natural resting state
3. Modifying blood pooling, recirculation.
Adding regular massages into your training regime will aid in recovery and joint mobility
by Fitman007 | Jan 9, 2018 | Remedial Massage
I love a brand new year, getting in-touch with our inner self.
One of the powerful tools that can promote many health benefits is massage, especially if you love training.
Massage is generally considered part of complementary and alternative medicine. It’s increasingly being offered along with standard treatment for a wide range of medical conditions and situations.
Studies of the benefits of massage demonstrate that it is an effective treatment for reducing stress, pain and muscle tension.
While more research is needed to confirm the benefits of massage, some studies have found massage may also be helpful for:
• Anxiety
• Digestive disorders
• Fibromyalgia
• Headaches
• Insomnia related to stress
• Myofascial pain syndrome
• Soft tissue strains or injuries
• Sports injuries
• Temporomandibular joint pain
Beyond the benefits for specific conditions or diseases, some people enjoy massage because it often produces feelings of caring, comfort and connection.
Despite its benefits, massage isn’t meant as a replacement for regular medical care. Let your doctor know you’re trying massage and be sure to follow any standard treatment plans you have.
Some forms of massage can leave you feeling a bit sore the next day. But massage shouldn’t ordinarily be painful or uncomfortable. If any part of your massage doesn’t feel right or is painful, speak up right away. Most serious problems come from too much pressure during massage.
The take-home message about massage
Brush aside any thoughts that massage is only a feel-good way to indulge or pamper yourself. To the contrary, massage can be a powerful tool to help you take charge of your health and well-being, whether you have a specific health condition or are just looking for another stress reliever. You can even learn how to do self-massage at home. Speak to me further when you next visit.
by Fitman007 | Oct 19, 2017 | Training Tips
The benefits of spine mobility work.
The alternating pressures push and pulls fresh nutrients and waste products in and out of the discs. They also do other, less obvious things, such as stimulating the healing processes at a cellular level and teasing out tight muscles and ligaments.
Gently mobilizing the spine opens up the lower back, just like pulling out a concertina. Sitting compresses the spine, its due time we allowed gravity to do its thing. It separates the jammed lower vertebrae and takes you out of your habitual stoop. It is a brilliant combination, and really – so simple. You can hold onto a rail or a chair to execute this daily.
by Fitman007 | Aug 10, 2017 | Training Tips
Why do I love strength training?
Not only is it my personal therapy before hitting my private clients, but it’s important training for my physical being. It stimulates my mind, it builds a strong athletic body and it raises my metabolism which means my body processes food at a higher rate. Food is energy that my body requires to perform to its optimum. Finding the correct balance of nutrition is the most important part to increasing your metabolism whilst sustaining energy levels and promoting fat loss. Strength training with weights is one fabulous way to increase your metabolism in time. Why? and How? The indirect effect of strength training is it helps you build muscle which in turn does help increase your metabolism. Muscle burns a much higher percentage of calories at rest, whereas body fat is much lower calorie expenditure on a daily basis. So no matter what your goal is in relation to fitness, having a fast metabolism is a benefit to you achieving your goals. Happy Thursday facts.