tag:blogger.com,1999:blog-24636174968564965702024-02-19T07:46:41.954-05:00Functional Fitness And PerformanceExploring Functional Fitness for people in their every day lives. Functional Fitness is a continuum from being able to perform comfortably all of the tasks we all face in our everyday lives on to performing extraordinary well at more grueling tasks.
Anonymoushttp://www.blogger.com/profile/10100481442931816615noreply@blogger.comBlogger71125tag:blogger.com,1999:blog-2463617496856496570.post-24234422706437820672017-01-26T11:27:00.002-05:002017-01-26T11:27:47.666-05:00Is There an Ideal BMI for Performance<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
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<span style="background-color: white; color: #333132; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Body Mass Index, or BMI, is an almost two hundred year old concept that roughly establishes a ratio between a person’s height and body weight. Historically considered an important health marker, current research raises questions about the efficacy of BMI as a health marker- most famously when pro boxing superstar Evander Holyfield was found to be technically “obese” according to BMI metrics. Most glaringly BMI focuses solely on scale weight, neglecting body composition- the amount of muscle vs. fat present in a body.</span></div>
<br /><span style="background-color: white; color: #333132; font-family: Arial; font-size: 16px; vertical-align: baseline; white-space: pre-wrap;">BMI by itself may not be a great predictor of health, but that’s not to say it’s altogether useless, it simply needs to be examined in relation to other metrics. This article is not going to discuss the pros or cons of using BMI as a proxy for Body Fat percentage or health status. Instead, we’re interested in looking at how BMI relates to performance. Since BMI is just a ratio between weight and height for any given height, a higher BMI means a higher weight. Since we can’t do much to change our height, the practical variable of interest for us is weight.</span><br />
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<span style="background-color: white; color: #333132; font-family: Arial; font-size: 16px; vertical-align: baseline; white-space: pre-wrap;">Read more: </span><br />
<span style="background-color: white; color: #333132; font-family: Arial; font-size: 16px; vertical-align: baseline; white-space: pre-wrap;"><a href="http://morningchalkup.us12.list-manage.com/track/click?u=2590f9a5c5961923b49f0256e&id=d8193e9b00&e=9391ccc56e" style="font-family: "Times New Roman"; font-size: medium; text-decoration: none; white-space: normal;"><span style="color: #3d5ba9; font-family: Arial; font-size: 16px; vertical-align: baseline; white-space: pre-wrap;">"Is There an Ideal BMI for Performance?" by Beyond the Whiteboard</span></a></span>Anonymoushttp://www.blogger.com/profile/10100481442931816615noreply@blogger.com1tag:blogger.com,1999:blog-2463617496856496570.post-73648857460806770092014-11-10T12:19:00.001-05:002014-11-11T10:52:26.529-05:00Thrusters, Beyond The BasicsThe Thruster is a quintessential Crossfit movement. We are going to take a look at standards and ways to increase speed and efficiency.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5hVOZ1N00-4W7tCb6QQZ9vUOToaX7KEyITVEMJjnBcwYhegFGAXuOlJAkgmu4EGjesLcHPcNxVUm-sSxLT0-SsJFQ-noqsGKBAm_GJTvxd14PdPV6bH892KLdZVCT3_Iiya1rWZnXkXU/s1600/ThrusterBottom_Web.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5hVOZ1N00-4W7tCb6QQZ9vUOToaX7KEyITVEMJjnBcwYhegFGAXuOlJAkgmu4EGjesLcHPcNxVUm-sSxLT0-SsJFQ-noqsGKBAm_GJTvxd14PdPV6bH892KLdZVCT3_Iiya1rWZnXkXU/s1600/ThrusterBottom_Web.jpg" height="228" width="320" /></a></div>
1. Your feet should be shoulder-width apart, your lower back tight and extended. A somewhat wider stance will lessen the range of motion somewhat and potentially save your quads, some. Make sure if you use a wider stance that you can still safely get below parallel.<br />
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2. Your throughout the squat portion your elbows should be in the front rack position with the the barbell racked <b><u>on your shoulders </u></b>with your hands just outside of shoulder width. Once you come out of the squat and extend your hips the elbows begin to transition under the bar, ultimately coming directly under the bar at the top of the movement. <br />
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3. Keep your chest up, back muscles tight and your head in a neutral position, looking straight ahead.,<br />
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4. Lower your hips descend into a below-parallel squat.<br />
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5. From the bottom position, utilize your stretch reflex (Stretch shortening cycle) to help you explode back to the start position as hard as you can, aggressively extend your hips, knees and ankles (Triple Extension) to build momentum to simultaneously press the bar over your head.<br />
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6. Finish in a standing, fully extended, position. As the barbell raises above your head, stick your head through the arms (as in any overhead movement, press, push press, push jerk, etc.), finish with the barbell over and slightly behind your head, ears to biceps, with your shoulders stacked over your hips and your hips stacked over your ankles. Really concentrate on full-extension, a powerful opening of the hips, transferring that power through your torso to your shoulders, ultimately to the bar, using that power to jump the bar up.<br />
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7. Smoothly lower the barbell, in one continuous motion and descend into another squat to begin the next repetition. To speed the repetitions actively pull the bar down to your shoulders.<br />
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<b>Thruster Efficiency and Speed</b><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjw0OcRYLGqr0_fuV1sn7wq9vkn9Kuf3giKbyT84wsWkrGQRBtVez65gPkZz4YCdIu-bnaSJdy1NmvuzQ_IxQLipcgyQKLGQVHBQrRrmllzjBw-EJVfW6wB2cViQ0m6lr4tVJ_zF-7sIcI/s1600/CrossFit-Squat-Clean-Thruster-2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjw0OcRYLGqr0_fuV1sn7wq9vkn9Kuf3giKbyT84wsWkrGQRBtVez65gPkZz4YCdIu-bnaSJdy1NmvuzQ_IxQLipcgyQKLGQVHBQrRrmllzjBw-EJVfW6wB2cViQ0m6lr4tVJ_zF-7sIcI/s1600/CrossFit-Squat-Clean-Thruster-2.jpg" height="213" width="320" /></a></div>
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<b>Clean into Your First Rep</b><br />
Always clean into your first rep. This is allowed in most competitions(Check your specific rules). This eliminates you having to pick the bar up to your shoulders, and then having to do a negative(eccentric movement) down to your squat position. Consider a 'short' clean (a clean wherein the bar is pulled only so high as to be able to be received just a few inches above the bottom of your squat.)<br />
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<b>As in the Front Squat stay back and Drive Through your Heels</b><br />
Just like in the front squat you want to stay back and drive up through your heels. Being too far forward will cause you to lose your balance and generate lateral/forward momentum on the bar. The idea is to keep the barbell moving straight up and down inline with your base of support (mid-foot/back 2/3 of the foot). Any lateral or forward movement will cause your body to rock forward and back, leading to a very inefficient movement pattern. Keep that bar path in a straight line over th back 2/3 of your foot.<br />
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<b>Use you hips and legs, NOT your arms</b><br />
Engage your hips and generate power to move the bar up. Try to build momentum through rapid extension of your hips as you come up out of the bottom of the squat.<br />
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You can lift much more with your legs than your arms.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghDIvOJsvvhNi-5_C7aEkM228uA1kwHDAEuNw-2hwibJbgv9Ozx-714LX5SJRHOUMzLKHfb4nnHS5_dQ5ykhM0nqLof-wBXCordRTEtrqoAiwN0bbOpO6546Hpj14Sm2fiBwYJLH95m5E/s1600/rorym_Games2010_Kepler_HeavyThruster.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghDIvOJsvvhNi-5_C7aEkM228uA1kwHDAEuNw-2hwibJbgv9Ozx-714LX5SJRHOUMzLKHfb4nnHS5_dQ5ykhM0nqLof-wBXCordRTEtrqoAiwN0bbOpO6546Hpj14Sm2fiBwYJLH95m5E/s1600/rorym_Games2010_Kepler_HeavyThruster.jpg" height="320" width="213" /></a><b>As in the front squat keep your elbows up</b><br />
If your elbows are down during the squat, then all the weight from the bar will be pulling you down, and rotating your torso forward making it much harder to stand up. Keep your elbows high, your back tight and your chest up to create a solid upright base for the bar.<br />
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As the bar settles into rack position loosen your fingers and let the bar rest into your shoulders. Keeping too much of a grip on the bar can wear out your forearms and contribute to forward leaning. As the bar rises off of the shoulders tighten your grip to maintain stability at the top.<br />
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As you rise up your elbow position may drop into a partial rack (1/2 rack or 1/4 rack) to facilitate press. <br />
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<b>Ensure that he bar lands on your shoulders</b><br />
If the bar is not solidly on your shoulders through the squat and extension you are bleeding power.<br />
When the bar is supported in your hands you are recruiting muscles from the forearms, arms, shoulders and back. These are relatively small muscles and will tire quickly. <br />
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When you have the bar at the top think to yourself how it will come down. You want the bar to come down and land on the deltoids with your elbows up. Your arms and hands are just there to guide the bar into it's correct position on the shoulders. One way to ensure this happens is to keep your elbows in front and high, not down and out, as you guide(or pull) the bar to your shoulder.<br />
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<b>Actively pull the bar back down</b><br />
Actively pull the bar down to your shoulders and let the weight of the bar take you down into your squat. You want to preserve and use as much stored energy from the bar coming down from the top in your rebound out of the bottom of the squat.<br />
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<b>Maintain Continuous and Fluid Movement </b><br />
In one sense the thruster is a combination of a front squat into a press. In another it is a different movement because it is one fluid movement from the bottom of the squat to the overhead position and back again. As you actively pull the bar down form the top your body should already be moving down into your front squat position. <br />
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<b>Breathing</b><br />
Thrusters have a tendency to bring you to the red-line and potentially gas you out faster than any other movement. Don't forget to breath, and incorporate your breathing into a steady rhythm.<br />
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Try to breath on each thruster. <br />
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There are several options for breathing. But above all else try to <u>resist putting the bar down to breath</u>. Better than putting the bar down is to breath in your front rack position at the top. The problem with this is that each time you do it you will be breaking up the continuous flow of the thruster from the top smoothly into the bottom of the squat. You want to preserve and use as much stored energy from the bar coming down from the top in your rebound out of the bottom of the squat.<br />
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The next option would be to inhale on the way down, and exhale at the the top of the press. At moderate weights this is feasible without too much loss of core tightness. As you breath out imagine you are breathing out through a too small straw in order to maintain pressurization.<br />
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The third option is to breath and/or briefly rest at the top of the thruster when the arms are fully locked out. Pause for an extra second when the bar is overhead. Take a breath there, before actively pulling your bar down. This will be faster than bringing the bar to the shoulders in rack position where you may be tempted to take more then one second to breathe and you will have lost the bars momentum on the downstroke.<br />
<i><br /></i><b>Rest and Pacing</b><br />
Many of us like to speed through thrusters, but too fast or getting out of rhythm will cause you to lose your breathing cycle and become rapidly gassed out. Find a rhythm that allows you to both breath and maintain good position. Use as much stored energy from the overhead position to drive you into the bottom of the squat and rebound out of the bottom.<br />
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Look at Rich Froning in 14.5, he keeps a steady almost methodical pace, taking short pauses when the bar was overhead. <a href="https://www.youtube.com/watch?v=nj4xTjXVPMw" target="_blank">Rich Froning in 14.5</a><br />
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<b>Wear your weightlifting shoes if you have them!</b><br />
These will help you maintain a more upright posture and help to avoid rolling forward, which presents problems not only in the squat but as you begin to propel the bar overhead.<br />
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<b>Ground to Overhead</b><br />
When the workout includes ground to overheads (GTO) most athletes think either clean and jerk or snatch. The snatch requires a powerful 2nd pull every time and may tend to wear you out faster than the other possibilities. The clean tends to have a pause upon receipt of the bar in rack position. Consider using the thruster.<br />
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Any thoughts or comments on this post? Please post in the comments section!<br />
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<br />Anonymoushttp://www.blogger.com/profile/10100481442931816615noreply@blogger.com0tag:blogger.com,1999:blog-2463617496856496570.post-43223161945614148412014-01-02T17:26:00.001-05:002014-01-02T17:29:37.479-05:00A Great Post from Kimmy G. at Crossfit Center City<h1 style="background-color: white; border: 0px; color: #0f2c71; font-family: Bebas, Arimo, Helvetica, sans-serif; font-size: 28px; font-weight: 500; letter-spacing: -0.25px; line-height: 32px; margin: 0px 0px 5px; padding: 20px 0px 5px;">
Kimmy</h1>
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<b>I Can’t Believe I’m Telling You This</b></h2>
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<b><i>By Kimmy G.</i></b></div>
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Reasons not to write this: 5,173,174,545,478,190,364</h2>
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<strong style="border: 0px; margin: 0px; padding: 0px;">Reasons to share my story: 1</strong></h2>
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<strong style="border: 0px; margin: 0px; padding: 0px;">Reason</strong>: I’m not the first person to lose 100lbs – especially not today with everything out there. But my situation is mine and if, by sharing it, <span style="border: 0px; margin: 0px; padding: 0px; text-decoration: underline;">I can help even one other person</span> look at food or exercise or their general health and well-being differently, then it’s worth the embarrassment of my before pictures.<br />
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Like anyone who struggles with anything, I had tried everything to lose weight. Well, I <i>thought</i> about trying everything – I certainly <i>BOUGHT</i> everything. And nothing ever clicked for me (except for a brief affair with Weight Watchers in the summer of 2003). I found out about “eating paleo” by online stalking Crossfit (wait, did I lose you there? I said the “C” word!) after I saw the games on tv a long time ago. I figured, what the hell. What’s another $15 handed over to Amazon.com for the Paleo Diet book in the name of “this has to work”?</div>
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I knew I was going to be turning my life upside down on September 15, 2012 when I moved from the suburbs into the city for a new job. New city. New start. New life. I hoped. But something was different. This time I did more than hope. I made a choice. But first, I acknowledged that I actually HAD a choice. It was very easy for me to play the victim in my own life for a long time. That I was helpless and powerless. That I had resigned to settling for the mediocre and that was no way to live.</div>
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<b>EAT REAL FOOD</b></h2>
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The day I moved to the city, I went 100% Paleo, cold turkey (and chicken and pork and beef and fish). <b><i><span style="border: 0px; margin: 0px; padding: 0px; text-decoration: underline;">I told myself I was going to eat this way for TWO YEARS</span></i></b>. No more bullshitting myself. A two year commitment set the tone that this was a <b><i><span style="border: 0px; margin: 0px; padding: 0px; text-decoration: underline;">LIFESTYLE change</span></i></b>. And that was the only way this was going to have a shot in hell of working. My butt didn’t get that big overnight; it wasn’t going to get any smaller overnight either. That afternoon, after unpacking I met friends at a bar to watch the Penn State game (love ya Lions!) and I ordered a side salad with a piece of grilled chicken and a beer. They got burgers and fries and beers.</div>
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<b><a href="http://crossfitcc.com/kimmy/" target="_blank">Read the FULL story Here</a></b></div>
Anonymoushttp://www.blogger.com/profile/10100481442931816615noreply@blogger.com1tag:blogger.com,1999:blog-2463617496856496570.post-40033945705002668992014-01-02T17:03:00.001-05:002014-01-02T17:04:36.183-05:00Philospohy pic post of the day...<div style="text-align: center;">
<img class="HAa Eha" height="250" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBoSe6PNWtLBtAxIR3D9kfJb4ZA64XA-gKH77NYgZjwpKPC1sOapp3hkgH1assX7lfIPkhcZICVrtB5tfAvfCoaqEcdTi3GRda5Hs0_uWR-BUu4hzGuE9Q4y79uTrTiJoLLpis_KSWTtc/w960-h600-no/IMG_32512751007054.jpeg" width="400" /></div>
Anonymoushttp://www.blogger.com/profile/10100481442931816615noreply@blogger.com0tag:blogger.com,1999:blog-2463617496856496570.post-39459620853128739442013-12-31T18:05:00.000-05:002013-12-31T18:06:39.794-05:00Rx and Movement StandardsThis is a great article and serves as a perfect follow up to Amy's article yesterday:<br />
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<a href="http://functionalandperformancefitness.blogspot.com/2013/12/holding-yourself-to-higher-standard_30.html" target="_blank">Holding Yourself to a Higher Standard</a><span id="goog_219887765"></span><span id="goog_219887766"></span><a href="http://www.blogger.com/"></a></h3>
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Maybe something to think about for the New Year.</div>
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<span style="font-size: 34px; line-height: 1.25;">Rx’d or Not quite? A gentle reminder of that definition…</span></h1>
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<span class="date published time" title="2013-11-26T14:59:01+00:00">NOVEMBER 26, 2013</span> BY <span class="author vcard"><span class="fn"><a href="http://crossfitflagstaff.com/author/lisa-ray/" rel="author" style="color: #999999; font-weight: bold; text-decoration: none;" title="Lisa Ray">LISA RAY</a></span></span></div>
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<span style="font-size: small;"><strong>Rx or, “as prescribed,” does not only refer to the weights used in a workout, it also refers to m</strong></span><strong style="font-size: medium; line-height: 24px;">ovement standards. </strong></div>
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<img alt="article 590 dan33 Rxd or Not quite? A gentle reminder of that definition..." height="640" src="http://static.tabatatimes.com/wp-content/uploads/2013/02/article_590_dan33.jpg" style="background-color: transparent;" title="Be smart!" width="428" /></div>
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<span style="font-family: Times, Times New Roman, serif;">As a person who truly loves the sport of CrossFit and understands what it takes to be an athlete at the top of this sport, I take the term “Rx” extremely seriously. It’s actually sacred to me. Yep, <em>sacred</em>. Rx or, “as prescribed,” does not only refer to the weights used in a workout, it also refers to movement standards, i.e. hips below parallel on every type of squat; every wallball making contact with its intended target, every pullup showing the chin above the bar and full elbow extension at the bottom; every handstand pushup showing control and balance at the top of the movement, every Jerk stood completely up before the bar is dropped from overhead lockout…I could write an entire article on standards alone (not a bad idea), but you get my point. When someone comes up to the board and says “Rx” when clearly I know that their workout was not done completely “Rx,” I do my best to not make that person feel badly but still to inform them of what was NOT Rx about their workout. If this has ever been you, do not take offense to this. It is my job as your coach to instill good habits in you, and it is also my job to protect the man or woman working very hard next to you who DID do a fully Rx workout. Just because you did the Rx weight but couldn’t get your hips below parallel on your back squats means that you in fact, did not do an Rx workout. So keep this in mind before you give your coach your WOD score – and in choosing your appropriate weight for the workout.</span><br />
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<span style="font-family: Times, Times New Roman, serif;"><a href="http://crossfitflagstaff.com/rxd-quite-gentle-reminder-definition/" target="_blank"><b>Read the full article HERE</b></a></span></div>
See also<br />
<h3 class="entry-header" style="background-color: #ff9900; border-bottom-color: rgb(0, 0, 0); border-bottom-style: solid; border-bottom-width: 1px; font-family: 'Trebuchet MS', Verdana, sans-serif; font-size: large; margin: 1px 0px 10px; padding: 3px;">
<a href="http://crossfitoneworld.typepad.com/crossfit_one_world/2013/02/scaled-rxd-and-alj.html" target="_blank">SCALED, RX'D, AND "ALJ"</a></h3>
Anonymoushttp://www.blogger.com/profile/10100481442931816615noreply@blogger.com0tag:blogger.com,1999:blog-2463617496856496570.post-82722674113112477952013-12-30T09:56:00.000-05:002013-12-30T09:56:09.758-05:00Top Articles of 2013<table border="0" cellpadding="0" cellspacing="0" class="MsoNormalTable" style="text-align: left;">
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Anonymoushttp://www.blogger.com/profile/10100481442931816615noreply@blogger.com0tag:blogger.com,1999:blog-2463617496856496570.post-19492931046843857092013-12-28T00:08:00.001-05:002013-12-29T20:36:15.817-05:00Quite Possibly the Best Article on Hypertrophy/Strength that I've read this year<h3>
<b>Why Bodybuilders are More Jacked Than Powerlifters</b></h3>
<br />
<div style="text-align: center;">
<a href="http://www.t-nation.com/free_online_article/most_recent/why_bodybuilders_are_more_jacked_than_powerlifters" target="_blank"><img alt="Why Bodybuilders are More Jacked Than Powerlifters" border="0" src="http://www.t-nation.com/img/photos/2011/11-679-05/tom-platz-fred-hatfield.jpg" width="280" /></a></div>
<br />
In Neuromechanics of Human Movement, Roger Enoka (Enoka, 2008) lists eight potential neurological areas for non-hypertrophy related strength gains:<br />
<br />
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Enhanced output from supraspinal centers as suggested by findings with imagined contractions<br />
Reduced coactivation of antagonist muscles<br />
Greater activation of agonist and synergist muscles<br />
Enhanced coupling of spinal interneurons that produces cross-education<br />
Changes in descending drive that reduce the bilateral deficit<br />
Shared input to motor neurons that increases motor unit synchronization<br />
Greater muscle activation (EMG)<br />
Heightened excitability and altered connections into motor neurons<br />
<br />
<br />
<br />
<br />
Read the full article <a href="http://www.t-nation.com/free_online_article/most_recent/why_bodybuilders_are_more_jacked_than_powerlifters" target="_blank">HERE</a><br />
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<a href="http://www.t-nation.com/free_online_article/most_recent/why_bodybuilders_are_more_jacked_than_powerlifters">http://www.t-nation.com/free_online_article/most_recent/why_bodybuilders_are_more_jacked_than_powerlifters</a>Anonymoushttp://www.blogger.com/profile/10100481442931816615noreply@blogger.com1tag:blogger.com,1999:blog-2463617496856496570.post-16847922737728156802013-12-23T19:51:00.002-05:002013-12-23T19:57:21.472-05:00New Years GoalsGenerally I dislike New Year's resolutions.<br />
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I think goals should be a year round thing. The constant striving to better myself is what keeps me going. I think that if you stop striving you start dying...a little at a time. I much prefer life long goals and a constant stream of smaller mid-term and shorter term goals. <br />
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As I write this it is December 23rd. <u><b>Make the goals now and start tomorrow (better yet NOW)</b></u>. If you're not reading this until January 1st the same advice applies, make long term, mid term and shorter term goals now and start <b>today</b>. Constantly re-evaluate, some goals may take longer than you think and some goals will be achieved much faster than you think. </div>
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In training others, I loath hearing goals that are event or time frame specific. I dislike goals like "to get in shape for an upcoming wedding" or to get in shape for the summer. I much prefer goals that are triggered to being able to do something. It's the doing something that matters. Fight like hell to achieve those goals and the way you look will be reflected in what you choose to do. <br />
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The mid-term and short term goals keep things interesting and fun. Always <b><u>work to overcome your weaknesses. </u></b>In order to do that <u>you have to challenge yourself to find out what they are</u>. No one likes to do the things they think they may be bad at. <br />
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Find a partner. coach or trainer that won't judge and ask them what they think your weaknesses are. You may not like what you hear, receive the information neutrally and fight the tendency to resist. Then work like hell to <u>make that weakness a strength</u>. Find the strength to plow through so that when that movement is called out in a workout or competition you don't fear it and can confidently proceed.<br />
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<b>Be Coachable</b></blockquote>
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It takes time. It is tough on pride to have these things called out, but in truth, it is one of the best things one can do for another, to help someone to improve. Don't waste that gift. <br />
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The best competitors, coaches and trainers all have someone that can push them and call them out, it's how we improve. Without this its so easy to become complacent, accept 'good enough' and continue being that way year after year.<br />
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Accept that feedback and make those areas your short and mid-term goals! That will place you well on your way to your lifetime goals.<br />
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Next: Developing <b>Habits </b>that are in line with your goals.<br />
Goal achievement is a constant stream of congruent habits, little things done consistently aligned to your goals. <br />
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Anonymoushttp://www.blogger.com/profile/10100481442931816615noreply@blogger.com0tag:blogger.com,1999:blog-2463617496856496570.post-59339024235254530242013-10-08T10:40:00.002-04:002013-10-08T10:43:41.001-04:00Getting Outside the Box: The Definition of Functional Strength<div class="reader_head" style="background-color: white; color: #222222; direction: ltr; font-family: chaparral-pro, serif; font-size: 21px; margin: 0px 0px 35px; padding: 0px;">
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<em nodeindex="246" style="line-height: inherit;">The following is a guest post by Katie Chasey of <a href="http://www.rxbound.com/" nodeindex="247" style="color: #1c2dc1; cursor: pointer; line-height: inherit; text-decoration: none;" target="_blank">RXBound.com</a>:</em></div>
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<span nodeindex="248"><span nodeindex="249" style="font-weight: 700; line-height: inherit;">How is strength defined and who defines it</span>?</span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><span style="color: #222222;"><span style="line-height: 1.5;">Kinesiologists study muscles and have various ways to gauge muscle contraction, length, tension, and force. Therefore, kinesiologists typically measure strength by these primary factors and neglect individual variations of strength as a subjective concept. Whether one can lift X number of pounds overhead is meaningless in the overall definition of functional strength. </span></span><span nodeindex="251" style="color: #222222; font-weight: 700; line-height: inherit;">Functional strength is the strength that gets us through life and daily survival.</span></span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">Lifting a heavy load overhead is a fantastic measure for Hercules or the competitive weightlifter but the history of manual labor has consisted of something very different. <span nodeindex="252" style="font-weight: 700; line-height: inherit;">Manual labor typically involved walking, running, pushing, pulling, and grasping.</span> Take a minute to think back to your history books and those photos of the <a href="http://breakingmuscle.com/strength-conditioning/synthetic-primal-stone-age-fitness-21st-century" nodeindex="253" style="color: #1c2dc1; cursor: pointer; line-height: inherit; text-decoration: none;" target="_blank">grueling pushing and pulling of primitive mechanical devices</a> and the relentless building of the pyramids, to name just a couple.</span></div>
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<span nodeindex="254"><span nodeindex="255" style="font-family: Georgia, Times New Roman, serif; font-weight: 700; line-height: inherit;">What is wrong with “strength” as defined by Olympic weightlifting?</span></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">Absolutely nothing. I love it. I train with it, I teach it, and I encourage it. There is no better feeling than watching my athletes hit personal records of lifting heavy loads. Weight lifting (Olympic or not) has military value and athletic value. It increases stamina and power output. The technical skill that goes with the training behind it (Olympic lifting in particular) is second to none. <span nodeindex="256" style="font-weight: 700; line-height: inherit;">For the sake of this article, however, I am not referring to this definition of strength, but rather I am talking about <a href="http://breakingmuscle.com/strength-conditioning/primal-movement-what-it-and-why-we-need-it" nodeindex="257" style="color: #1c2dc1; cursor: pointer; line-height: inherit; text-decoration: none;" target="_blank">daily functional strength and the movement involved</a> with everyday people living their natural lives.</span> So what is this definition of strength? It is not very exciting unfortunately, but equally as important as load-lifting strength.</span></div>
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<span nodeindex="258"><span nodeindex="259" style="font-family: Georgia, Times New Roman, serif; font-weight: 700; line-height: inherit;">What is functional strength?</span></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">Functional strength is the ability to run your load-joints (shoulders, hips, knees, and ankles) through a full range of motion without pain, stiffness, or restriction. This is also known as load-joint articulation.</span></blockquote>
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<span nodeindex="260"><span nodeindex="261" style="font-family: Georgia, Times New Roman, serif; font-weight: 700; line-height: inherit;">What is the goal of functional strength?</span></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">Load-joints must be able to open and close in a full range of pain-free motion. How does this work in a couch-potato environment where we are no longer pushing primitive machines around? It comes through movement. <span nodeindex="262" style="font-weight: 700; line-height: inherit;">In today’s undemanding environment, we get stuck in a “box” of doing the same motions over and over again.</span> We are no longer spontaneously stimulated by our environment, as we once were. More and more people are replacing the days’ motions with “work” (computers and typing, talking on the phone, and driving) or “recreation” (watching TV or playing video games), so we need to find ways to alter our environment in order to keep our load-bearing structure active and healthy.</span></div>
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Read More <a href="http://breakingmuscle.com/strength-conditioning/getting-outside-the-box-the-definition-of-functional-strength" target="_blank"><b>HERE</b></a></div>
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Anonymoushttp://www.blogger.com/profile/10100481442931816615noreply@blogger.com0tag:blogger.com,1999:blog-2463617496856496570.post-73692048442966319722013-10-04T14:30:00.003-04:002013-10-04T14:31:51.485-04:00Women: Running into Trouble<div class="reader_head" style="background-color: white; color: #222222; direction: ltr; font-family: chaparral-pro, serif; margin: 0px 0px 35px; padding: 0px;">
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<span style="font-size: small;"><span class="authors" style="color: #999999; font-family: inherit; line-height: 1.2;">By <span class="author">John Kiefer</span>, </span><span class="domain" style="color: #999999; font-family: inherit; line-height: 1.2; position: relative;"><a href="http://getpocket.com/redirect?url=http%3A%2F%2Farticles.elitefts.com%2Ftraining-articles%2Fwomen-running-into-trouble%2F" style="bottom: 0px; color: #999999; line-height: inherit; position: relative; text-decoration: none;" target="_blank">articles.elitefts.com</a></span></span></h1>
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When I look at the fat guy in the gym wasting his time on forearm curls to lose weight, I don’t feel sympathy. The big tough guy getting stapled to the bench by 365 pounds, when just a second ago he couldn’t even handle 315 pounds — nope, no sympathy there either. The girl who spends thirty minutes bouncing between the yes-no machines (abductor and adductor machines), who is going to have trouble walking the next day — I can’t muster even an iota of pathos. Nobody <em nodeindex="1633" style="line-height: inherit;">told</em> them to do these things. But then I watch my friend, Jessica, running on the treadmill, day after day, year after year, running like a madwoman and going nowhere. Her body seems to get softer with every mile and the softer she gets the more she runs. I do feel pity for her because everybody, everywhere has convinced her that running is the way to stay slim and toned.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhO4tqiBYhLmCuIXndXb00vgEPNNQT4qM55Bm_pG_RDPa8rtmnEVtVGaOWPMnfpZD_eyypH4LanPghGUTaMCFotArt1QzFy9rRf2cZZelYK0xDrmXerxH_KWnYHvMQZ7Xno-d5kWZ5KX1A/s1600/skinnyfat.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhO4tqiBYhLmCuIXndXb00vgEPNNQT4qM55Bm_pG_RDPa8rtmnEVtVGaOWPMnfpZD_eyypH4LanPghGUTaMCFotArt1QzFy9rRf2cZZelYK0xDrmXerxH_KWnYHvMQZ7Xno-d5kWZ5KX1A/s1600/skinnyfat.jpg" /></a>There’s a Jessica in every gym and spotting one is easy. The woman that runs for an hour or more every day on the <a href="http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=114&pid=4274" nodeindex="1634" style="color: #1c2dc1; cursor: pointer; line-height: inherit; text-decoration: none;"><span nodeindex="1635" style="font-weight: 700; line-height: inherit;">treadmill</span></a>, who every month or so sets a new distance or time goal. Maybe the goal encompasses the treadmill workouts; maybe it will be her fifth fund-raising marathon; or maybe she’s competing with runners in Finland via Nike®. The goal doesn’t matter, because years of seeing her on the treadmill exposes the results: she’s still — I’m not going to sugar coat this — fat. Or worse, she’s fatter.</div>
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I tried to rescue my Jessica from the clutches of the cardio contingent, but to no avail until a month ago when she called to tell me that a blood test had confirmed her doctor’s suspicion: she had hypothyroidism — her body no longer made enough thyroid hormone. Her metabolism slowed to a snail’s pace and the fat was accumulating. Now she had a culprit to blame, it wasn’t the cardio causing her problems, it was her body rebelling. When Jessica asked my advice, I told her to do two things: schedule a second test for two weeks later and until then, stop all the goddamn running.</div>
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Don’t assume I’m picking on women or making fun. There are men out there who do the same, thinking cardio wipes away the gut resulting from regular weekend beer binges, but they are, in comparison, rare. I am targeting <a href="http://www.flexcart.com/members/elitefts/default.asp?cid=349" nodeindex="1636" style="color: #1c2dc1; cursor: pointer; line-height: inherit; text-decoration: none;"><span nodeindex="1637" style="font-weight: 700; line-height: inherit;">women</span></a> for three very good reasons:</div>
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<li nodeindex="51" style="direction: ltr; margin: 0px 0px 0.4em; padding: 0px;">They are often intensely recruited for fund-raisers like Team-In-Training, lured by the promise of slim, trim health resulting from the month of cardio training leading to a marathon in addition to helping the charity in question</li>
<li nodeindex="53" style="direction: ltr; margin: 0px 0px 0.4em; padding: 0px;">Some physique coaches prescribe 20-plus hours per week of pre-contest cardio for women (that’s a part-time job)</li>
<li nodeindex="54" style="direction: ltr; margin: 0px 0px 0.4em; padding: 0px;">Steady-state endurance activities like this devastate a woman’s metabolism. It will devastate a man’s too, but in different ways.</li>
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There’s not much I hate in the fitness world — well, that’s not true, I hate most things about its present state, but at the top of the list is over-prescribed cardio. I’m not talking about walking or even appropriate HIIT cardio, but the running, cycling, stair climbing or elliptical variety done for hours at or above 65 percent of max heart rate, actually anaerobic threshold is a better measure, but not practical for day-to-day use.</div>
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Trashing steady-state cardio is nothing new and the better of the physique gurus figured this out a long time ago, but even then, they only apply the no-steady-state-cardio rule to contest preparation. The non-cardio coaches fail to state the most detrimental effect, one that applies specifically to women and is a primary reason many first-time or second-time figure and bikini competitors explode in weight when returning to their normal diet. It’s the same reason the Jessicas of the world run for hours per week with negative results. Studies demonstrate beyond any doubt that in women, cardio chronically shuts down the production of the thyroid hormone, T3.<span nodeindex="1638" style="line-height: 0; position: relative; top: -0.5em; vertical-align: baseline;">1-11</span></div>
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<span nodeindex="1638" style="line-height: 0; position: relative; top: -0.5em; vertical-align: baseline;">Read More <a href="http://articles.elitefts.com/training-articles/women-running-into-trouble/" target="_blank">HERE</a></span></div>
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See Also: <a href="http://functionalandperformancefitness.blogspot.com/2013/09/girl-get-your-lift-on-why-ladies-should.html" target="_blank">Girl, Get Your Lift On: Why Ladies Should Lift Weights</a> and <a href="http://functionalandperformancefitness.blogspot.com/2013/09/strong-is-new-beautiful.html" target="_blank">Strong is the New Beautiful</a></div>
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Anonymoushttp://www.blogger.com/profile/10100481442931816615noreply@blogger.com0tag:blogger.com,1999:blog-2463617496856496570.post-1876231014136600602013-10-03T12:21:00.000-04:002013-10-03T15:21:51.377-04:00Racing Weight Gain: Is this Possible?I received a question about the following and am posting my thoughts, though not fully developed, what do you think? Please post to comments.<br />
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<img height="300" src="https://mail-attachment.googleusercontent.com/attachment/u/0/?ui=2&ik=c6f2322bb2&view=att&th=1417ef5897dc433a&attid=0.1&disp=inline&safe=1&zw&saduie=AG9B_P_Am7Se1wntO965eE-RYGjD&sadet=1380816244535&sads=X9V64v1dpGv3kd4TFl1n1tNHkNM" width="400" /><br />
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4g of H20 per gram of Glycogen is correct.<br />
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Carb storage increase....Yes IF you switch your diet before the race from a protein/carb/fat mix to Carb loading. Yes it can happen like that. Especially if switching from Ketosis(Fat burning mode) to Carb loading(and consequent carb burning) muscle will store tremendous Glycogen because the insulin receptors are so sensitive.<br />
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Alternatively and possibly MUCH smarter...Ketosis prior then 2 or 3 days prior go to a Carb and (MCT) Fat mix....New theory combines carb loading with MCT(Medium Chain Triglycerides) and Body Fat especially if going in to the race say up to week before you are in Ketosis = Body burns fat very easily, so, Fat stores + some MCT + Carbs = Tremendous LONG TERM ENERGY and no CARB CRASH at about the 2 hour or so mark.<br />
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I am not saying lots of extra lbs of body fat but at least around 10% BF.<br />
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Also a fair amount of that weight could be water retention due to Electrolyte drinks and rebound from dehydration. Rebound from Dehydration + Salt = a TON of retained water....especially if the electrolyte solution is consumed after the workout has ceased.<br />
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Any thoughts? PLEASE post to comments.Anonymoushttp://www.blogger.com/profile/10100481442931816615noreply@blogger.com0tag:blogger.com,1999:blog-2463617496856496570.post-58792083607165302602013-09-28T19:13:00.004-04:002013-09-28T19:14:44.146-04:00How To Increase Anabolic Hormones Naturally<h2 class="entry-meta" style="background-color: white; box-sizing: border-box; color: #333333; font-family: Lato, sans-serif; font-size: 13px; font-weight: 300; line-height: 1.3; margin-top: 2px; word-wrap: break-word;">
by <a href="http://lifestyleandstrength.com/author/amyc/" rel="author" style="border-bottom-style: dotted; border-bottom-width: 1px; box-sizing: border-box; color: #dd3333; text-decoration: none; word-wrap: break-word;" title="Posts by Lifestyle and Strength">Lifestyle and Strength</a></h2>
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<span style="color: #555555;"><span style="font-family: Georgia, Times New Roman, serif; line-height: 22.99715805053711px;">In the past two months I’ve spent a lot of time talking about hormones. More specifically how much our hormonal responses around training and from training itself has been shown by research that it’s not a big factor in overall muscle-building. Whether they be anabolic hormones like testosterone or catabolic hormones like cortisol, over and over again the research has shown that it’s not your hormonal responses around training that make a difference but your overall levels that make the real difference. With that said, the question becomes how do we keep the anabolic hormones high and the catabolic hormones low? Let’s take a look, shall we?</span></span></div>
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<span style="color: #555555;"><span style="font-family: Georgia, Times New Roman, serif; line-height: 22.99715805053711px;">Testosterone is the mother of all anabolic hormones. If there is one hormone you want as much of as possible for building muscle, this is it. So how do we increase testosterone? Well, it all starts with the basics. Research has shown over and over that the more body fat you have the lower your testosterone levels will be. So obviously a healthy diet and regular exercise is important. Shocking I know, to build muscle you want to eat right and exercise.</span></span></div>
<br />
Read the rest of the article <a href="http://lifestyleandstrength.com/my-way-how-to-increase-anabolic-hormones-naturally/" target="_blank">HERE</a><br />
<br />
http://lifestyleandstrength.com/my-way-how-to-increase-anabolic-hormones-naturally/Anonymoushttp://www.blogger.com/profile/10100481442931816615noreply@blogger.com0tag:blogger.com,1999:blog-2463617496856496570.post-46097511500252110722013-09-27T14:42:00.000-04:002013-09-27T14:42:37.430-04:00Injury Prevention in Running<b>1. Know your limits.</b><br />
<br />
Increase mileage gradually. Do not do too much too fast or too soon.<br />
Try to increase one variable, either speed or distance at no more than 10% per week. Don't try to increase both speed and distance at the same time. When increasing speed use shorter interval work, with a rest period between each work interval. <br />
<br />
<b>2. Get Plenty of Rest.</b><br />
<br />
Your body needs time to recover. See our recent post <a href="http://functionalandperformancefitness.blogspot.com/2013/09/perform-recover-rebuild-how-perspective_23.html" target="_blank"><b>Perform, Recover, Rebuild: How Perspective Changes for the 40+ Athlete</b></a> (Whether or not you are 40+). Incorporate rest days and active recovery days into you training calendar from the start.<br />
<br />
Along with rest program some recovery or 'soft tissue' work. Use a foam roller, get a massage, do yoga just <br />
take care of yourself. Don't just run.<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://www.roguefitness.com/rumble-roller.php" style="margin-left: 1em; margin-right: 1em;" target="_blank"><img border="0" height="143" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhND1rmQKzp8dnDr9Bb9nmCBVRtRYMMxrWrNvS6-94tL9F7kapsJvK1AtAYshFbLIPfkO0k5WL8-RlClndQbgm-daCIZRBzMh3wNaafeHYoa8OJ24kj8dhb4rV2aTWKcMdhjlH7OdnJCAI/s400/rumble-roller-h1_3.jpg" width="400" /></a></div>
<br />
Get enough sleep. Get a minimum of 7 hours, preferably a full 8 hours of sleep each night. Cardiovascular<br />
performance can be compromised by up to 20 percent with sleep deprivation while reducing reaction time, the ability to process information and emotional stability.<br />
<br />
<b>3. Listen to Your Body.</b><br />
<br />
If you are sore or feeling lethargic either take it easy on your scheduled run or take the day off. Consider active recovery. Swim or do yoga instead of continuing to pound the pavement. Most injuries don't come out of nowhere, they produce signals—aches, soreness, and persistent pain. Don't ever run through pain...stop to run well another day.<br />
<br />
If you feel any of the following, STOP:<br />
<br />
<ul>
<li>Pain or discomfort while running</li>
<li>Pain at rest</li>
<li>Inability to sleep</li>
<li>Limping</li>
<li>Easily experiencing shortness of breath (exercise asthma)</li>
<li>Stiffness</li>
<li>Headaches during or after running</li>
<li>Dizziness or lightheaded feeling any time</li>
</ul>
<br />
If you are fortunate enough to have a coach, stop and discuss with him. If you don't, think about running with a coach, athletic trainer, knowledgeable adult runner, or running organization.<br />
<span style="background-color: white; color: #333333; font-family: Georgia; font-size: 14px; line-height: 21px;"><br /></span>
<b>4. Shorten your Stride. </b><br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAuwpNHjgUIlCFKmaOD7JsJyj4BBp36S78UBl81xSUvue3NIF9dIK8wcqA4UL6RZY2SjLSDL2haZFn6VqXCLPU_epRIy-PntyrXDCbn55TymRPeot6N5MRPuw-yjIVysqWz7u9LJeE6Xw/s1600/w680.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="183" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAuwpNHjgUIlCFKmaOD7JsJyj4BBp36S78UBl81xSUvue3NIF9dIK8wcqA4UL6RZY2SjLSDL2haZFn6VqXCLPU_epRIy-PntyrXDCbn55TymRPeot6N5MRPuw-yjIVysqWz7u9LJeE6Xw/s400/w680.jpg" width="400" /></a>In a previous post <b><a href="http://functionalandperformancefitness.blogspot.com/2013/09/master-your-running-form.html" target="_blank">Master Your Running Form</a> </b>we talked about the dangers of overstriding. Overstriding is a common mistake that can lead to decreased efficiency and increased injury risk. If you shorten your stride, you'll land "softer" with each footfall, incurring lower impact forces.<br />
<br />
<b>5. Use Strength Training To Balance Your Muscles, Tendons and Ligaments</b><br />
<b><br /></b>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinBy17x0dADvjCjOD2QyZqK-QYCSsZCGUVqIZXP6Nj73ZCVDLaS2vnjyZDwAreZrANL9zUYJM_Ag5D5XQTN1d7Ha66-tP9AzNsyPa5F9yHtmi4_dBQ9HNpLpXSHSNUTJLBnc_CgE9oOrg/s1600/barbell.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="242" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinBy17x0dADvjCjOD2QyZqK-QYCSsZCGUVqIZXP6Nj73ZCVDLaS2vnjyZDwAreZrANL9zUYJM_Ag5D5XQTN1d7Ha66-tP9AzNsyPa5F9yHtmi4_dBQ9HNpLpXSHSNUTJLBnc_CgE9oOrg/s400/barbell.jpg" width="400" /></a>It is particularly important to strengthen the core and the hip muscles. When you strengthen the hips—the abductors, adductors, and gluteus maximus—you increase your leg stability all the way down to your ankles<br />
while also helping to prevent knee injuries. <br />
<br />
Hamstrings, in particular due to sedentary careers, also tend to be tight and weak from sitting. They need to be not only stretched but strengthened in their elongated position to avoid injury.<br />
<br />
<span style="font-family: Georgia;"><span style="font-size: 14px; line-height: 21px;">Stretch and Strengthen you Hamstrings and Glutes (After a workout)</span></span><br />
<span style="background-color: white; font-family: Georgia; font-size: 14px; line-height: 21px;"><br /></span>
Runners are tight in predictable areas, they get injured in and around these areas, and therefore they should increase flexibility in these areas. The muscle groups at the back of the legs—the hamstrings and calf muscles<br />
<br />
<b>6. Prepare for your run properly </b><br />
<b><br /></b>
Hydrate (drink water) well in advance<br />
Warm up and/ for five minutes before beginning<br />
Speed up slowly<br />
<b><br /></b>
<b>7. If you are a Pronator (Or you have knee pain) See a <u>Running Shoe Specialist</u></b><br />
<b><br /></b>
I will write more about pronation and supination in a future article. For now refer here:<b> </b><a href="http://www.runnersworld.com/running-shoes/pronation-explained?page=single">http://www.runnersworld.com/running-shoes/pronation-explained?page=single</a><br />
<b><br /></b>
<b>8. Utilize Interval Training</b><br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIWbNABQaW4Lp3CsvV8mwj6vn9rs7qR1HiwPGPo724sfzgFTSGfcey1pKSJhmlwjyQkCvDVnNsD7p4Ty5_6aG1UjLOVlclZSjyM2KhbASFMe77yVaV6cI_XxeBqNJ6HBPQOx8d6jBNckI/s1600/VT1-VT2-chart-400x240.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="192" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIWbNABQaW4Lp3CsvV8mwj6vn9rs7qR1HiwPGPo724sfzgFTSGfcey1pKSJhmlwjyQkCvDVnNsD7p4Ty5_6aG1UjLOVlclZSjyM2KhbASFMe77yVaV6cI_XxeBqNJ6HBPQOx8d6jBNckI/s320/VT1-VT2-chart-400x240.png" width="320" /></a>Proper interval training can improve VO2 and anaerobic threshold. Intervals allow your body to adapt to and eventually race at greater speeds. See our series on <b><a href="http://functionalandperformancefitness.blogspot.com/2013/09/part-3-optimizing-training.html" target="_blank">Optimizing Run Training</a></b>.<br />
<br />
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<br />Anonymoushttp://www.blogger.com/profile/10100481442931816615noreply@blogger.com0tag:blogger.com,1999:blog-2463617496856496570.post-1788215368863578282013-09-23T19:13:00.000-04:002013-09-23T19:13:30.649-04:00The Training Solution for the 40+ Athlete<h1 style="background-color: #f2f2f2; border: 0px; color: #232323; font-family: Arial, sans-serif; font-size: 32px; line-height: 32px; margin: 0px 0px 10px; padding: 15px; vertical-align: baseline;">
The Training Solution for the 40+ Athlete</h1>
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<span class="field-content"><span class="field-content"><a class="imagecache imagecache-full_portrait imagecache-linked imagecache-full_portrait_linked" href="http://breakingmuscle.com/coaches/andrew-read" style="color: black; outline: 0px; text-decoration: none;"><img alt="" class="imagecache imagecache-full_portrait" height="85" src="http://img.breakingmuscle.com/sites/default/files/imagecache/full_portrait/0351_08380sm.jpg" style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;" title="" width="85" /></a></span></span></div>
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<span class="field-content"><span class="field-content"><a href="http://breakingmuscle.com/coaches/andrew-read" rel="author" style="color: black; outline: 0px; text-decoration: none;">Andrew Read</a></span></span></div>
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<span class="field-content">Contributor - Master RKC, Endurance Training</span></div>
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Life is funny. <strong>You start off unable to look after yourself, and then after decades of doing so revert back to needing someone’s help again. </strong>This circle of life got me thinking about how things change as we age when it comes to our training too.<br />
<br />
<span style="font-size: 16px;"><strong><u>The Normal Progression</u></strong></span><br />
<br />
<strong>When we first walk into the gym we are weak and stiff, in most people’s cases. </strong>In some cases people are weak and hypermobile, but honestly these people are becoming more rare these days. The overriding problems people have are lack of mobility and strength.<br />
<br />
<img alt="andrew read, training for 40+, forty year old athletes, aging athletes" class="imagecache-full_width" src="http://img.breakingmuscle.com/sites/default/files/imagecache/full_width/images/bydate/20130829/shutterstock117073888.jpg" style="border: 0px; float: right; height: 267px; margin: 5px 10px; padding: 0px; vertical-align: baseline; width: 401px;" />So we begin training them, addressing these issues with things like the <a href="http://breakingmuscle.com/strength-conditioning/113-or-fms-hkc-all-you-need" style="color: #e50501; outline: 0px; text-decoration: none;" target="_blank">FMS</a> or <a href="http://breakingmuscle.com/video/primal-move-workout-1-warm" style="color: #e50501; outline: 0px; text-decoration: none;" target="_blank">Primal Move</a> as well as a systematic strength plan. <strong>This strength plan will hopefully go from slow and controlled movements with minimal load to movements with load, and then finally into speed and power work. </strong>An example of this could be to teach the<a href="http://breakingmuscle.com/mobility-recovery/establishing-your-drive-train-screening-and-correcting-hip-hinge" style="color: #e50501; outline: 0px; text-decoration: none;" target="_blank"> hip hinge pattern</a> and then progress to a light deadlift. As the client progresses this becomes a heavier deadlift and then, maybe, at some point we add in exercises like the power clean.<br />
<br />
The point is that we’d have this<a href="http://breakingmuscle.com/strength-conditioning/no-more-circus-tricks-proper-progression-strength" style="color: #e50501; outline: 0px; text-decoration: none;" target="_blank"> general formula for progression</a> that starts slow and unloaded and builds up to slow and loaded before moving to fast, heavy, and explosive. Never the other way around because beginners will simply have too much to think about if we give them fast, heavy, and explosive while trying to get them to learn a new pattern. <strong>That’s poor coaching, and an injury waiting to happen.</strong><br />
<br />
<span style="font-size: 16px;"><strong><u>The Other End of the Progression</u></strong></span><br />
<br />
But what if we’re at the other end of the spectrum?<strong> What if we’re someone who has been around training for a long period of time and can do most lifts with decent skill, but we find that some of these lifts no longer agree with us? </strong>Ask trainees over forty how their body feels after a big squat or deadlift session, or even after a two-hour run, and they’ll likely not have much to say other than those things make them stiff and sore.<br />
<br />
And where does our explosive work fit into all this? <strong>If slow and controlled is making us feel stiff and sore, what’s going to happen when we try to go faster?</strong> As much as those of us <a href="http://breakingmuscle.com/strength-conditioning/fit-at-forty-3-keys-for-guys-like-me" style="color: #e50501; outline: 0px; text-decoration: none;" target="_blank">in the second half of our lives </a>try to fool ourselves, we need to admit that things just aren’t like they used to be. My forty-two year old body is in pretty good condition - like a 1970s race car that is kept under wraps in the garage and only hauled out to do some fast laps every now and then - but run my vintage engine too long and too hard and I’ll be looking for spare parts. The only difference is that instead of heading to swap meets to try to find parts I’ll be booking in to see a surgeon.<br />
<br />
<img alt="andrew read, training for 40+, forty year old athletes, aging athletes" class="imagecache-full_width" src="http://img.breakingmuscle.com/sites/default/files/imagecache/full_width/images/bydate/20130829/shutterstock95860663.jpg" style="border: 0px; float: right; height: 325px; margin: 5px 10px; padding: 0px; vertical-align: baseline; width: 325px;" />The last two years has been a journey of self-discovery. I’ve made plenty of mistakes in the programming department. T<strong>he problem when you’re making these mistakes with yourself is that the only real warning sign is<a href="http://breakingmuscle.com/mobility-recovery/how-to-adapt-your-training-to-injury-or-not-get-hurt-to-begin-with" style="color: #e50501; outline: 0px; text-decoration: none;" target="_blank"> the sudden twinge of injury </a>because you lack objectivity. </strong>And the problem with getting older is that you take longer to recover from these injuries, and the problem with that is that it then takes you even longer to get back on track with your training. A week off due to injury could be four weeks more until you’re back to where you were at the onset of the injury. And the problem with having a lower capacity is that you never remember how hard it was to get to where you were, only what it felt like to be at that level of fitness. So you start pushing hard again and the cycle starts all over again.<br />
<br />
Read the Rest of the Article <a href="http://breakingmuscle.com/strength-conditioning/the-training-solution-for-the-40-athlete" target="_blank">Here at Breaking Muscle</a></div>
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Anonymoushttp://www.blogger.com/profile/10100481442931816615noreply@blogger.com0tag:blogger.com,1999:blog-2463617496856496570.post-12373653683417645132013-09-23T19:12:00.000-04:002013-09-23T19:11:59.997-04:00Perform, Recover, Rebuild: How Perspective Changes for the 40+ Athlete<h1 style="background-color: #f2f2f2; border: 0px; color: #232323; font-family: Arial, sans-serif; font-size: 32px; line-height: 32px; margin: 0px 0px 10px; padding: 15px; vertical-align: baseline;">
Perform, Recover, Rebuild: How Perspective Changes for the 40+ Athlete</h1>
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<span class="field-content"><span class="field-content"><a class="imagecache imagecache-full_portrait imagecache-linked imagecache-full_portrait_linked" href="http://breakingmuscle.com/coaches/eric-c-stevens" style="color: black; outline: 0px; text-decoration: none;"><img alt="" class="imagecache imagecache-full_portrait" height="85" src="http://img.breakingmuscle.com/sites/default/files/imagecache/full_portrait/thumbnail.jpg" style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;" title="" width="85" /></a></span></span></div>
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<span class="field-content"><span class="field-content"><a href="http://breakingmuscle.com/coaches/eric-c-stevens" rel="author" style="color: black; outline: 0px; text-decoration: none;">Eric C. Stevens</a></span></span></div>
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<span class="field-content"><span class="field-content"><a href="http://breakingmuscle.com/coaches/eric-c-stevens" style="color: black; outline: 0px; text-decoration: none;">More Articles from this Author</a></span></span></div>
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<strong>I recently checked into rehab. </strong>Luckily, the rehab center where I go is an outpatient facility and thankfully it is also a center for athletes of all sorts who are doing therapy on their bodies, and not for rehab center for something more serious.<br />
<br />
<img alt="40 plus, 40+, older athlete, forty plus athlete, gettign older, being forty" class="imagecache-full_width" src="http://img.breakingmuscle.com/sites/default/files/imagecache/full_width/images/bydate/20130920/shutterstock132695819.jpg" style="border: 0px; float: right; height: 299px; margin: 5px 10px; padding: 0px; vertical-align: baseline; width: 160px;" />While I may try and sound clever and mirthful with the use of the word <em style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">rehab</em>, in all seriousness, the word is appropriate. I am in recovery, or as John Mayer would say, “in repair.” I feel like years of<a href="http://breakingmuscle.com/strength-conditioning/coaching-tip-top-signs-of-overtraining" style="color: #e50501; outline: 0px; text-decoration: none;" target="_blank">overtraining</a>, neglect, and the Band-Aid approach to injury has caught up with me. <strong>Now recovery is a part of who I am as an athlete versus something I do when my body gets jacked up.</strong> It took me twenty years to get the message, but better late than never.<br />
<br />
After my latest physical set back, I decided to go to rehab to treat my body with the respect and balance it deserves after years of pushing too hard. I can’t tell you how many times I’ve had to re-learn the lesson that too much of a good thing (exercise, sport, training) is not necessarily a good thing, but it’s more than I care to count. Now that I am on the <a href="http://breakingmuscle.com/strength-conditioning/fit-at-forty-3-keys-for-guys-like-me" style="color: #e50501; outline: 0px; text-decoration: none;" target="_blank">plus side of forty</a>, I am finally willing to listen to my body, my coaches, and my real authentic inner-dialogue. <strong>Instead of saying the word <em style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">push</em>, my inner thoughts now say, “Take care of yourself.”</strong> The bumps, bruises, and aches are <a href="http://breakingmuscle.com/strength-conditioning/the-training-solution-for-the-40-athlete" style="color: #e50501; outline: 0px; text-decoration: none;" target="_blank">more pronounced at forty</a>, but I am now a better listener and approach things with a greater sense of humility at 42 than at 22. I suppose you call that wisdom.''<br />
<br />
Read the Full Article Here at <a href="http://breakingmuscle.com/strength-conditioning/perform-recover-rebuild-how-perspective-changes-for-the-40-athlete" target="_blank">Breaking Muscle</a><br />
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Anonymoushttp://www.blogger.com/profile/10100481442931816615noreply@blogger.com0tag:blogger.com,1999:blog-2463617496856496570.post-64821770168040586302013-09-20T15:25:00.001-04:002013-09-20T15:39:10.206-04:00Paleo<div class="separator" style="clear: both; text-align: left;">
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<br />Anonymoushttp://www.blogger.com/profile/10100481442931816615noreply@blogger.com0tag:blogger.com,1999:blog-2463617496856496570.post-64694266195100698902013-09-20T14:45:00.001-04:002013-09-20T15:38:20.809-04:00Aja Barto - "What you see is what you get"<iframe width="560" height="320" src="//www.youtube.com/embed/6epmIQNjZPQ?feature=player_detailpage" frameborder="0" allowfullscreen></iframe>
<br />
<a href="http://www.roguefitness.com/" target="_blank"><img alt="Rogue Fitness" src="https://lh5.googleusercontent.com/-jWfDONjKPMA/AAAAAAAAAAI/AAAAAAAAAAA/ckzrVG7CKdM/s48-c-k/photo.jpg" /></a><br />
<span style="background-color: white; color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 17px;"><br /></span>
<span style="background-color: white; color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 17px;">Rogue Athlete Aja Barto explains what it means to be on the Rogue team. A three-time CrossFit Games competitor and a former Major League Baseball athlete, Barto is consistently at the top of his game.</span><br />
<span style="background-color: white; color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 17px;"><br /></span>Anonymoushttp://www.blogger.com/profile/10100481442931816615noreply@blogger.com0tag:blogger.com,1999:blog-2463617496856496570.post-73621871605779008912013-09-20T14:13:00.002-04:002013-09-20T14:13:22.203-04:00Top Posts of the Week<table cellpadding="0" cellspacing="0" style="border-spacing: 0px; border: 0px; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: 12.727272033691406px; margin: 0px; padding: 0px; text-align: center; vertical-align: baseline;"><tbody style="border: 0px; font-family: inherit; font-style: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">
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1019</div>
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<a href="http://functionalandperformancefitness.blogspot.com/2013/09/delayed-onset-muscle-soreness-and-your.html" style="border: 0px; color: #1155cc; font-family: inherit; font-style: inherit; margin: 0px; padding: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">Delayed Onset Muscle Soreness and Your Training</a></div>
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757</div>
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602</div>
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<a href="http://functionalandperformancefitness.blogspot.com/2013/09/part-3-optimizing-training.html" style="border: 0px; color: #1155cc; font-family: inherit; font-style: inherit; margin: 0px; padding: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">Part 3 Optimizing Training</a></div>
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398</div>
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385</div>
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Anonymoushttp://www.blogger.com/profile/10100481442931816615noreply@blogger.com0tag:blogger.com,1999:blog-2463617496856496570.post-52835941669730361392013-09-20T11:36:00.000-04:002013-09-20T11:36:09.615-04:00Master Your Running FormStick to the basics:<br />
•<span class="Apple-tab-span" style="white-space: pre;"> </span>Increase your cadence to roughly 170-180 steps per minute. <br />
•<span class="Apple-tab-span" style="white-space: pre;"> </span>Land with your foot underneath your body, as opposed to “reaching” out with your foot and overstriding.<br />
<br />
These two adjustments will solve the vast majority of bad running form issues!<br />
<br />
•<span class="Apple-tab-span" style="white-space: pre;"> </span>Keep your back tall with a slight forward lean. No slouching or leaning from the waist.<br />
•<span class="Apple-tab-span" style="white-space: pre;"> </span>Try to land on your midfoot, though a slight heel strike (I’m a moderate heel.mid-foot striker myself) or “proprioceptive heel strike” isn’t necessarily bad<br />
•<span class="Apple-tab-span" style="white-space: pre;"> </span>Keep your arms at a roughly 90 degree angle (though this will vary) and try not to swing them across your chest.<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcDb4dnTHmEoZ1yQlpjTlzpNu0HxTfWDbvfh34LkC8sSD4yzc4aKSuQBCZwfmb1yTtscuTxAffFOAlQxGY7h2kgMwqxIqvahoDQwbiUNybWLLjxFMQkvKiCcp7AzpVlLXpH34y4E41RZM/s1600/Running+Posture.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcDb4dnTHmEoZ1yQlpjTlzpNu0HxTfWDbvfh34LkC8sSD4yzc4aKSuQBCZwfmb1yTtscuTxAffFOAlQxGY7h2kgMwqxIqvahoDQwbiUNybWLLjxFMQkvKiCcp7AzpVlLXpH34y4E41RZM/s400/Running+Posture.jpg" width="348" /></a>Running is thought to be a simple exercise. You go out and put one foot in front of the other and the more rapidly you do it the faster you’ll go. That is exactly what running is but how to run efficiently and with minimal injury is another story. Just simply putting one foot down and then the next is not the best way to run. If you looked at most, if not all, the Olympic runners you will see that they all have very similar form. They are <u>running upright with a semi forward lean and they are not over extending their legs</u>. Their feet land under their body and they seem to glide across the ground. There are numerous names for the techniques that people use; there is the Pose method, Chi method, Evolution method and Good Form Running. They all have the same basic concepts with very few minor variations.<br />
<br />
The first thing that needs work when learning how to run better is your posture. The different forms give slightly different variations on posture. A good running posture is one that is upright and with your shoulders back. This is to allow your lungs to fully inflate with each breath. The get a good posture simply raise your hands above your head and take a deep breath. Now slowly lower your arms to your sides and keep the chest up and shoulders back. This is something that can be done before you run and every so often while you are running.<br />
<br />
The next step in running properly and with good running form is a good forward lean. Now a <br />
forward lean is something that isn’t really natural while you are running. A lot of people that run actually have a reverse lean and that slows you down significantly. The forward lean should come from the ankles because if you remember we have our good upright posture. The back and hips should be straight while you lean. This will cause you to have a slight fall which is using gravity to propel you forward instead of your legs. All your legs are doing is stopping you form hitting the ground.<br />
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The third part about running properly is cadence. Cadence is how many times you feet hit the ground. In the military they count cadence every time the left foot hits the ground. The cadence that is said to be the most effective is 180 steps per minute or 90 steps per foot. This may seem quick at first and if you are not at 180/min don’t worry just slowly work your way up to 180/min over time.<br />
<br />
Running Technique<br />
<br />
The final step on how to run properly is foot strike. This is where a lot of the methods differ. Some<br />
say forefoot, some say mid-foot but all agree that a heal strike is bad. A heal strike is obviously when your heal strikes the ground first, this slows you slightly. A forefoot and mid-foot strike when combined with a 180/min cadence will cause you foot to land under your hips and therefore not slowing you down. This is where the Olympians get that glide look while they are running.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMlYTXETcOp8oLvrxZ2yFNJYIcm_ED9VJS5DRCHTqDsWw-uN_C9QMx6vR16l58KS0zT-UDnCzW0tAU6BaY8PG98eEKtIYHpyhTXtAO_77UBI20wjBWg5FFwKj375v6q_djf81cXKZ-otE/s1600/Running+Posture+2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="305" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMlYTXETcOp8oLvrxZ2yFNJYIcm_ED9VJS5DRCHTqDsWw-uN_C9QMx6vR16l58KS0zT-UDnCzW0tAU6BaY8PG98eEKtIYHpyhTXtAO_77UBI20wjBWg5FFwKj375v6q_djf81cXKZ-otE/s400/Running+Posture+2.jpg" width="400" /></a></div>
<br />
<b>Summary</b><br />
To recap about running form and how to run properly there are four main techniques that everyone agrees helps to run better.<br />
<br />
<blockquote class="tr_bq">
Posture, forward lean, cadence and foot strike are the four main elements to running form. </blockquote>
<br />
So if you want to be healthy and stay injury free then changing to a less impactful running form is for you. How to run properly is very hard and can take a long time to transition to so don’t get discouraged if it doesn’t work out the first time or the tenth time just think about how to run with the proper form and practice.<br />
<br />
You can improve your running technique and become stronger as a runner quickly and easily using the proven methods in this class and with the individualized training program we will be developing for you.<br />
<br />
<div>
<br /></div>
Anonymoushttp://www.blogger.com/profile/10100481442931816615noreply@blogger.com0tag:blogger.com,1999:blog-2463617496856496570.post-91414607274778087862013-09-19T15:28:00.001-04:002013-09-19T21:10:54.883-04:00Functional Durability - For LifeThis is somewhat of a follow up to our recent post <a href="http://functionalandperformancefitness.blogspot.com/2013/09/functional-fitness-for-what.html" target="_blank">Functional Fitness for what?</a><br>
<br>
Intense workout should not leave you unable to function in the real world.<br>
<br>
Beginners and intermediate athletes need to know their limits. Perhaps, even more importantly, serious fitness athletes who use their bodies a lot need to exercise smart.<br>
<br>
This article is not about the adaptation to overload. It's about how you feel and function. It's about <b>durability</b>.<br>
<br>
This was an actual post appearing this morning from the spouse of an avid Crossfitter:<br>
<br>
<blockquote class="tr_bq">
"I am developing a gripe with the term "Functional Fitness". So far, there is no evidence that any crossfit movements (RX or scaled) are adequately preparing my husband for the FUNCTION of important life tasks ie 1) bringing 50 lbs of cat litter upstairs (sorry, honey, I sprained my wrist yesterday doing bear crawls) 2) Taking me to the ------ Art Fair (sorry, honey, I have to ice my knees), 3) Accompanying me to hear Vivaldi Requiem (sorry, honey, oly lifting is at 8 pm). 4) Cleaning the garage (sorry, honey I can't find my other Rehband knee sleeve that the dog took). I think it's time to redefine "function"..."</blockquote>
<br>
By the way the best response comment I saw was:<br>
<br>
<blockquote class="tr_bq">
"Well the main word in function is FUN, so I can see how ----- isn't prepared for these non-FUN tasks".</blockquote>
<br>
I sympathize with her, and of course have been guilty of the husband's plight too many times. This <br>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgm8Qev7HCOmfjMdQ-xTidp7NhbBsXikNR0t57xB3FllK_OiAkj-vNQCgndgEkkV4u9bisy4y41F53wnVvy0GqvO60BTFVXmpnllHH60w9T7JBTjypKXEcoybK8ale-xeS_M5KI-SurXO4/s1600/Broken-lift.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgm8Qev7HCOmfjMdQ-xTidp7NhbBsXikNR0t57xB3FllK_OiAkj-vNQCgndgEkkV4u9bisy4y41F53wnVvy0GqvO60BTFVXmpnllHH60w9T7JBTjypKXEcoybK8ale-xeS_M5KI-SurXO4/s320/Broken-lift.jpg" width="320"></a></div>
is not my idea of functional fitness.<br>
<br>
We need to pay attention to the what the body is telling us. Learn to differentiate between aches, soreness and pain. Particularly learn to differentiate muscle soreness from joint pain, or nerve pain.<br>
<br>
Its a matter of developing mindful body awareness. There needs to be an internal gauge, you can't give 110% every workout. Some workouts are best spent reinforcing motor a patterns (Particularly say Oly Lifts) and need not be done at full Rx.<br>
<br>
Self awareness needs to be developed so that you know when form is deteriorating. When form deteriorates, deload and continue with good form. You can't rely on your coach's input alone, he/she can't know how you are feeling under the load. He can watch for observable deterioration but your internal body signals come first.<br>
<br>
From the Crossfit Training Guide:<br>
<blockquote class="tr_bq">
"We sought to build a program that would best prepare<br>trainees for any physical contingency—prepare them not only for the<br>unknown but for the unknowable."</blockquote>
Not just inside the Box but in real life. If your workouts constantly incapacitate you for physical life outside of the Gym, it may be time to look at what you are training for.Anonymoushttp://www.blogger.com/profile/10100481442931816615noreply@blogger.com0tag:blogger.com,1999:blog-2463617496856496570.post-60175315045985985392013-09-19T08:11:00.000-04:002013-09-19T08:14:40.334-04:00Part 3 Optimizing Training<div>
<h4>
This article is the Second Part of a Series on Optimizing Run Training</h4>
<div class="separator" style="clear: both;">
The first two parts of this series can be found here:</div>
<div class="separator" style="clear: both;">
<b><a href="http://functionalandperformancefitness.blogspot.com/2013/08/optimizing-running-training-part-1.html" target="_blank">Optimizing Running Training Part 1</a></b></div>
<div class="separator" style="clear: both;">
<b><a href="http://functionalandperformancefitness.blogspot.com/2013/09/optimizing-training-part-2-lactate-and.html" target="_blank">Optimizing Running Training Part 2</a></b></div>
<div>
<br /></div>
<div class="separator" style="clear: both;">
Interestingly enough this applies to any exercise that crosses multiple energy systems. So this is perfectly applicable to many mid range, with respect to time, workouts.</div>
<b><br /></b>
<b>Lactate Threshold Training Programs and Workouts</b></div>
<div>
There are some excellent guidelines you can follow in generating training programs and workouts in order to enhance the lactate threshold levels. Training programs that are a combination of high volume, interval and steady-state workouts have the most pronounced effect on lactate threshold improvement.</div>
<div>
<br /></div>
<div>
<b>Training Volume</b></div>
<div>
<a href="http://1.bp.blogspot.com/-2bS45Gw6SCE/Ujrpsrn-ROI/AAAAAAAAQHo/_H4MYBCvdik/s1600/intervalTrainingWorkout.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="240" src="http://1.bp.blogspot.com/-2bS45Gw6SCE/Ujrpsrn-ROI/AAAAAAAAQHo/_H4MYBCvdik/s320/intervalTrainingWorkout.jpg" width="320" /></a><b><i>Initially</i></b>, the best way to improve the lactate threshold levels is to simply increase training volume, whether their endurance activity is cycling, running, or swimming. Increased training volume should be gradual and in the order of approximately 10-20% per week. For example, if an individual is currently running 20 miles per week, the increase in training volume should be 2-4 miles per week. While this approach may appear conservative, it will help to prevent over training and injuries. Additionally, intensity during this phase of training, when volume is being steadily increased, should be low. The maximum training volume an individual attains is dependent on numerous factors and can be best gauged by determining the overall physical capacity and motivation.. Factors such as training status, age, body weight, and training time will all determine the training volume you are realistically capable of achieving. The premier benefit of increased training volume is an increased capacity for mitochondrial respiration, which, as explained earlier, is important to improvements in lactate threshold.</div>
<div>
<br /></div>
<div>
<b>Interval and Steady-State Training</b><br />
<br /></div>
<div>
Following an adequate build-up in training volume, the next aspect that should be addressed is interval and steady-state training. Correct training intensity during this phase, which will be focused around an individual’s lactate threshold, is key to the continued success of your training program. </div>
<div>
Most individuals will not have access to scientific laboratories, where the lactate threshold can be accurately determined from blood sampled during an incremental VO2max test. Consequently, alternative methods have been recommended for the non-invasive, estimation of lactate threshold, including relative percentage of heart rate reserve (HRR) and rating of perceived exertion (RPE) scale. Research has shown that the lactate threshold occurs at 80-90% HRR in trained individuals and at 50-60% HRR in untrained individuals. <br />
<br /></div>
<div>
<b>Steady-state workouts.</b></div>
<div>
<a href="http://4.bp.blogspot.com/-p_3Dy_5AZOg/UjrpvqlwgBI/AAAAAAAAQHw/yLwN9jQBzcc/s1600/improve-your-running3.jpeg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="http://4.bp.blogspot.com/-p_3Dy_5AZOg/UjrpvqlwgBI/AAAAAAAAQHw/yLwN9jQBzcc/s320/improve-your-running3.jpeg" width="224" /></a>Steady-state workout sessions should be performed as close as possible to the lactate threshold (using the <a href="http://www.acefitness.org/certifiednewsarticle/888/" target="_blank">talk test)</a>. The length of these bouts can vary depending on training status, type of endurance-activity being performed, and distance of endurance-activity. The novice runner, training for 5-k road races, performing their first steady-state run may only do a workout 10 minutes in duration. A semi-professional cyclist, training for multiple-days of racing 80 to 100 miles distances, may complete a steady-state workout of an hour in duration.</div>
<div>
<br /></div>
<div>
<b>Interval training</b></div>
<div>
Interval training workouts are high-intensity training sessions performed for short durations of time at velocities or workloads above the lactate threshold. Similar to steady-state workouts, interval workout times and distances are dependent on training status, type of endurance-activity being performed, and distance of endurance-activity. The novice runner, training for 5-k road races, may complete three, 1-mile intervals at or faster than race pace, with adequate recovery time between each repeat. </div>
<div>
<br /></div>
<div>
The key to successful steady-state and interval workouts is careful monitoring of training intensity. While it is necessary to perform these training sessions at an elevated intensity, avoid the pitfalls of racing these workouts, as it will eventually result in over-training. Furthermore, it has been suggested that steady-state and interval workouts should not exceed approximately 10-20% of total weekly training volume.</div>
<div>
<br /></div>
<div>
<b>The Bottom Line on the Lactate, Ventilatory, Anaerobic and Heart Rate Thresholds</b></div>
<div>
Hopefully, you now feel much more comfortable with much of the terminology, physiological mechanisms, and understanding of the lactate, ventilatory, anaerobic, and heart rate thresholds. The task of designing the optimal endurance-training program preparation for a 5K road race should now be less formidable. </div>
<div>
<br /></div>
<div>
Lactate threshold is the most important determinant of success in mid distance endurance-related activities and events, and the main goal of endurance training programs should be the improvement of this parameter. This can be accomplished by first focusing on developing training volume, and then the incorporation of steady-state sessions (at the lactate threshold) and interval workouts (above the lactate threshold). </div>
<div>
<br /></div>
<div>
Finally, remember that correct training intensity is essential to the success of any endurance-training program. Utilization of both the relative percentage of heart rate reserve (HRR) and the rating of perceived exertion (RPE) scale are proven methods for monitoring the training intensity of your clients during their workouts.</div>
<div>
<br /></div>
<div>
<b>Lactate is not the Cause of Fatigue</b></div>
<div>
The classical explanation for the cause of fatigue, denoted by sensations of pain and the muscle ‘burn’ experienced during intense exercise, is lactic acid build-up. Coaches, athletes, personal trainers, and scientists alike have traditionally linked lactic acidosis with an inability to continue exercise at a given intensity. Although the lactate threshold indicates that conditions within the muscle cell have shifted to a state favorable for the development of acidosis, lactate production itself does not directly contribute to the fatigue experienced at high intensities of exercise. </div>
<div>
<br /></div>
<div>
It is the proton (H+) accumulation, coinciding with but not caused by lactate production, that results in decreased cellular pH (metabolic acidosis), impairing muscle contraction, and ultimately leading to fatigue. The increased proton accumulation occurs from a few different biochemical reactions during intense physical exercise, most notably in the splitting of ATP at the muscle myofilaments for sustained muscle contraction.</div>
<div>
<br />
<br />
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Sep 7, 2013, <span id="http://functionalandperformancefitness.blogspot.com/2013/09/delayed-onset-muscle-soreness-and-your.html_gwt-uid-2106" style="background-color: transparent; border: 0px none; display: inline-block; float: none; font-family: inherit; font-size: 1px; font-style: inherit; height: 15px; margin: 0px; padding: 0px; vertical-align: text-top; width: 70px;"><iframe allowtransparency="true" data-gapiattached="true" frameborder="0" hspace="0" id="I259_1379592823313" marginheight="0" marginwidth="0" name="I259_1379592823313" scrolling="no" src="https://apis.google.com/u/0/_/widget/render/commentcount?bsv=o&count_only=false&linkify=false&query=http%3A%2F%2Ffunctionalandperformancefitness.blogspot.com%2F2013%2F09%2Fdelayed-onset-muscle-soreness-and-your.html&preexisting_count=0&view_type=FILTERED_POSTMOD&font-family=Arial%2C%20Helvetica%2C%20sans-serif&font-size=12.727272033691406px&color=%23222222&hl=en&origin=http%3A%2F%2Fwww.blogger.com&gsrc=3p&jsh=m%3B%2F_%2Fscs%2Fabc-static%2F_%2Fjs%2Fk%3Dgapi.gapi.en.bI438WBuHt0.O%2Fm%3D__features__%2Fam%3DIA%2Frt%3Dj%2Fd%3D1%2Frs%3DAItRSTNuPHIoFBjGmVBeSqIsgUIKEsrbzA#_methods=onPlusOne%2C_ready%2C_close%2C_open%2C_resizeMe%2C_renderstart%2Concircled%2Cdrefresh%2Cerefresh%2Conclick%2Conready&id=I259_1379592823313&parent=http%3A%2F%2Fwww.blogger.com&pfname=&rpctoken=21552991" style="border-style: none; border-width: 0px; font-family: inherit; font-style: inherit; height: 15px; left: 0px; margin: 0px; padding: 0px; position: static; top: 0px; vertical-align: baseline; visibility: visible; width: 70px;" tabindex="0" title="<style>body {background-color: transparent;}</style><style>a, span {font-family:'Arial','Helvetica','sans-serif';font-size: 12.727272033691406px;color: #222222;display: block;}</style>
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820</div>
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541</div>
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400</div>
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287</div>
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Anonymoushttp://www.blogger.com/profile/10100481442931816615noreply@blogger.com0tag:blogger.com,1999:blog-2463617496856496570.post-78947655960177686322013-09-11T16:43:00.001-04:002013-09-11T16:43:53.995-04:009/11 Workout<p dir=ltr>This, for us, is one way we remember. </p>
<div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgc3bONrxDdQ6ftnmWXpEtgR5lgMsSQHu5HAyLBkb1utds5j77nhyphenhyphens34_9n0I9K6w0Y7f0gMHxk4VDBbqyDMYXCughWx8ClzaN_VE3PK2375vonjUS7maVtG7X3B00TxzPJdxYabDg1HHA/s1600/IMG_20130911_115550_092-1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"> <img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgc3bONrxDdQ6ftnmWXpEtgR5lgMsSQHu5HAyLBkb1utds5j77nhyphenhyphens34_9n0I9K6w0Y7f0gMHxk4VDBbqyDMYXCughWx8ClzaN_VE3PK2375vonjUS7maVtG7X3B00TxzPJdxYabDg1HHA/s640/IMG_20130911_115550_092-1.jpg"> </a> </div>Anonymoushttp://www.blogger.com/profile/10100481442931816615noreply@blogger.com0tag:blogger.com,1999:blog-2463617496856496570.post-44543450470413687732013-09-11T09:05:00.000-04:002013-09-11T09:18:14.754-04:00Optimizing Training Part 2: Lactate and Ventilatory Threshold Training<h4>
</h4>
<h4>
This article is the Second Part of a Series on Optimizing Run Training</h4>
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The first part of the series can be found here</div>
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<b><a href="http://functionalandperformancefitness.blogspot.com/2013/08/optimizing-running-training-part-1.html" target="_blank">Optimizing Running Training Part 1</a></b></div>
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Interestingly enough this applies to any exercise that crosses multiple energy systems. So this is perfectly applicable to many mid range, with respect to time, workouts.</div>
<h4>
Metabolic Pathways Overview</h4>
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All <a href="http://en.wikipedia.org/wiki/Energy_systems" target="_blank">energy transformations </a>that occur in the body are referred to as metabolism. A <a href="http://en.wikipedia.org/wiki/Metabolic_pathway" target="_blank">metabolic pathway </a>is a series of chemical reactions that will result in the formation of ATP and waste products (such as carbon dioxide). </div>
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The three <a href="http://en.wikipedia.org/wiki/Energy_systems" target="_blank">energy systems</a> of the body are the:</div>
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<ol>
<li>Anaerobic <a href="http://en.wikipedia.org/wiki/Adenosine_triphosphate" target="_blank">ATP-PC</a> (often referred to as phosphagen) system - Short term.</li>
<li>Aerobic glycolysis (break down of sugar) - Mid Term also called the Lactate System</li>
<li>Aerobic mitochondrial respiration (cellular production of ATP in the mithochondrion) - Long term.</li>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvEuWTu60A5nuIIvqDnhI5YiXWPiid3dBWATfH0DIQvYOSSYfMiYiFG2YALnii5z6M0m6GEXkhyphenhyphenkRWD9smNYO1KCgJ7UG6DefR8tsTcCWiaSVYUd0Tb2ACdNwwZaWePoPh9kSknJhPbX8/s1600/pft101_0209.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="206" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvEuWTu60A5nuIIvqDnhI5YiXWPiid3dBWATfH0DIQvYOSSYfMiYiFG2YALnii5z6M0m6GEXkhyphenhyphenkRWD9smNYO1KCgJ7UG6DefR8tsTcCWiaSVYUd0Tb2ACdNwwZaWePoPh9kSknJhPbX8/s400/pft101_0209.jpg" width="400" /></a></div>
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ATP-PC(<a href="http://en.wikipedia.org/wiki/Adenosine_triphosphate" target="_blank">Adenosine Tri-Phosphate</a> - <a href="http://en.wikipedia.org/wiki/Phosphocreatine" target="_blank">Phospho Creatine</a>) is the simplest energy system of the body with the shortest capacity (up to 15 seconds) to maintain ATP production. During intense exercise, such as in weight lifting and sprinting, the ATP-PC is the most rapid and available source of ATP.</div>
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Energy for exercise activities requires a blend of all the energy systems. All energy system are active all of the time, but depending on the duration of the work, one energy system will predominate. The determinants of the involvement of the particular energy system are dependent on the intensity of the exercise. </div>
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<b>1) Lactate Removal</b></div>
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Although once considered a negative with respect to athletic performance, increased lactate production which occurs only during high-intensity exercise is natural. Even at rest a small degree of lactate production takes place, which indicates there is also a lactate removal system or else there would be lactate accumulation occurring at rest. The primary means of lactate removal include its uptake by the heart, liver, and kidneys as a <u>fuel </u>. Within the liver, lactate functions as a chemical building block for glucose production (known as <a href="http://en.wikipedia.org/wiki/Gluconeogenesis" target="_blank">gluconeogenesis</a>), which is then released back into the blood stream to be used as fuel elsewhere. Additionally, non-exercising or less active muscles are capable of lactate uptake and consumption. At exercise intensities above the lactate threshold, there is a mismatch between production and uptake, with the rate of lactate removal lagging behind the rate of lactate production.</div>
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<b>2) Fast-Twitch Motor Unit Recruitment</b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhP0Jw7p7dLzzw7fvJR5vfwu7j9Sz2yb7s0c3S_7_jq9khZkCD3Nid0kqAnQnb4-fhyphenhyphen7WqLgoC7hPFMMC2qruUoXOKNGACarcdrO9tmtwOqo_KAfii7OlBwHOgjerN8cc9Bt5Uwbm1d27o/s1600/LTR-4points.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhP0Jw7p7dLzzw7fvJR5vfwu7j9Sz2yb7s0c3S_7_jq9khZkCD3Nid0kqAnQnb4-fhyphenhyphen7WqLgoC7hPFMMC2qruUoXOKNGACarcdrO9tmtwOqo_KAfii7OlBwHOgjerN8cc9Bt5Uwbm1d27o/s320/LTR-4points.jpg" width="252" /></a>At low levels of intensity, long slow distance for example, primarily s<a href="http://sportsmedicine.about.com/od/anatomyandphysiology/a/MuscleFiberType.htm" target="_blank">low-twitch muscles fibers</a> are recruited to support the exercise workload. Slow-twitch muscle has a high <a href="http://en.wikipedia.org/wiki/Aerobic_exercise" target="_blank">aerobic endurance</a> capacity using the mitochondrial respiration energy system as opposed to the ATP system. With increasing exercise intensity there is a shift towards the recruitment of <a href="http://sportsmedicine.about.com/od/anatomyandphysiology/a/MuscleFiberType.htm" target="_blank">fast-twitch muscles</a>, which have metabolic characteristics that are geared towards <a href="http://en.wikipedia.org/wiki/Glycolysis" target="_blank">glycolysis</a>. The recruitment of these muscles will shift energy metabolism from <a href="http://en.wikipedia.org/wiki/Cellular_respiration" target="_blank">mitochondrial respiration</a> towards glycolysis, which will eventually lead to increased lactate production.</div>
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Unfortunately and somewhat confusingly, the <a href="http://en.wikipedia.org/wiki/Lactate_threshold" target="_blank">lactate threshold </a>has been described with different terminology by researchers, including maximal steady-state, anaerobic threshold, aerobic threshold, individual anaerobic threshold, lactate threshold, lactate breaking point, and onset of blood lactate accumulation. Whenever reading on the topic of lactate threshold it is important to realize that these differing terms are essentially describing the same physiological event.</div>
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Traditionally there has been several ways to optimize running training: Ventilatory Threshold Training, Anaerobic Threshold Training, Heart Rate Monitoring, and VO2Max:</div>
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<b>What is the Ventilatory Threshold?</b></div>
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As exercise intensity increases breathing increases in the early phases in a roughly linear fashion. As the intensity of exercise continues to increase, there is a point at which breathing increases e in a non-linear fashion. This point where breathing increases at a much higher rate is called the ventilatory threshold. The ventilatory threshold corresponds (but is not identical) with the development of muscle and <a href="http://en.wikipedia.org/wiki/Acidosis" target="_blank">blood acidosi</a>s. Blood buffers(sodium bicarbonate), which are compounds that help to neutralize acidosis, work to reduce the muscle fibers acidosis. This leads to an increased need to expel carbon dioxide, which the body attempts to eliminate with the increase in ventilation.<br />
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Because increased ventilation occurs with increasing blood lactate values and acidosis, scientists originally believed this was an indication that the ventilatory and lactate threshold occur at similar exercise intensities. This interpretation is appealing because measuring the ventilatory threshold is non-invasive compared to the lactate threshold. And while numerous studies have shown a close correlation between the thresholds, separate studies have demonstrated that different conditions, including training status and carbohydrate nutritional supplementation, can cause thresholds in the same individual to differ substantially.</div>
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<b>What is the Anaerobic Threshold?</b></div>
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The term anaerobic threshold was introduced based on the concept that at high-intensity levels of exercise, low levels of oxygen (or <a href="http://en.wikipedia.org/wiki/Hypoxia_(medical)" target="_blank">hypoxia</a>) exists in the muscles. At this point, for exercise to continue, energy supply needed to shift from the aerobic energy system (mitochondrial respiration) to anaerobic energy systems (glycolysis and the phosphagen system).<br />
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The use of the term Anaerobic Threshold is misleading. Using the term 'anaerobic threshold' suggests oxygen supply to muscles is limited at specific exercise intensities. However this is not the case muscles <u>do no</u>t become deprived of oxygen - even at maximal exercise intensities. <u>The limiting factor is Carbon Dioxide expulsion caused by the buffering of muscular acidosis not oxygen uptake. </u><br />
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The second argument against using anaerobic threshold is that it suggests at this point in exercise intensity, metabolism shifts completely from aerobic to anaerobic energy systems. Anaerobic energy systems (glycolysis and the phosphagen system) do not take over the task of ATP regeneration completely, even at higher intensities of exercise, but augment the energy supply provided from mitochondrial respiration.</div>
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<b>What is the Heart Rate Threshold</b></div>
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In the early 1980’s, Italian researchers developed the methodology to detect the lactate threshold through a running test by determining the heart rate deflection point. This easy and non-invasive approach to indirect lactate threshold measurement has been utilized extensively for training program design and exercise intensity recommendations<br />
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<a href="http://2.bp.blogspot.com/-I2hcyd7rE78/UjBp6TObz7I/AAAAAAAANko/lvMCGvBfCe0/s1600/intervalTrainingWorkout.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="293" src="http://2.bp.blogspot.com/-I2hcyd7rE78/UjBp6TObz7I/AAAAAAAANko/lvMCGvBfCe0/s400/intervalTrainingWorkout.jpg" width="400" /></a>The heart rate deflection point is only visible in about half of all individuals and commonly over-estimates lactate threshold. Because of these findings, and errors associated with its use, heart rate variability among populations, I do not recommend the heart rate threshold method when designing endurance training programs for clients. In part 3 I will discuss a simpler and possible more accurate way to monitor this which doesn't require constantly looking at a heart rate monitor.</div>
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<b>Summary of Anaerobic, Ventilatory, Lactate and Heart Rate Thresholds</b></div>
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In summary, ventilatory and lactate thresholds, although similar, do not occur at exactly the same exercise workloads. The use of the term anaerobic threshold is not strictly correct although it is common usage and helps make the concept easier to understand (I think). </div>
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<b>Training and the <a href="http://en.wikipedia.org/wiki/Lactate_threshold" target="_blank">Lactate Threshold</a>, <a href="http://www.unm.edu/~lkravitz/Article%20folder/lactatethreshold.html" target="_blank">Lactate Threshold Training</a></b></div>
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One option for optimizing training is where training intensity would be based upon the velocity (speed) that corresponds to the lactate threshold.. Despite this, it is well known that following endurance training, the lactate threshold will occur at a higher relative percentage of an individual’s maximal oxygen uptake <a href="http://en.wikipedia.org/wiki/VO2_max" target="_blank">(VO2max)</a> than prior to training. This adaptation allows for an individual to maintain higher steady-state running velocities or cycling workloads, while maintaining a balance between lactate production and removal. <u>Endurance training influences both the rate of lactate production and the capability for lactate removal.</u><br />
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<u>The reduced lactate production, at the same given workload</u>, following endurance training can be attributed to increased mitochondria size, mitochondrial numbers, and mitochondrial enzymes. <u>The combined result of these training adaptations is an enhanced ability to generate energy through mitochondrial respiration, thus lowering the amount of lactate production at a given workload.</u></div>
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In addition, endurance training causes an increase in lactate usage by muscles, leading to a greater capacity for lactate removal from circulation, consequently, despite the heightened lactate production rates occurring at high levels of exercise intensity, blood lactate levels will be lower. </div>
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Endurance training may also improve capillary density around the muscles, especially the slow-twitch muscles. This adaptation improves blood flow to and from exercising muscles, which will enhance the clearance of lactate and acidosis.</div>
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<b>Next: Part 3: Lactate Threshold Training Programs and Workouts</b></div>
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Anonymoushttp://www.blogger.com/profile/10100481442931816615noreply@blogger.com0tag:blogger.com,1999:blog-2463617496856496570.post-48711895372646677322013-09-09T18:29:00.002-04:002013-09-09T18:42:03.695-04:00Most Popular Articles of August (Top 5)<table __gwtcellbasedwidgetimpldispatchingblur="true" __gwtcellbasedwidgetimpldispatchingfocus="true" cellspacing="0" class="GHUY-LPH0" style="border-spacing: 0px; border: 0px; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: 12.727272033691406px; margin: 0px; padding: 0px; vertical-align: baseline;"><thead aria-hidden="false" style="border: 0px; font-family: inherit; font-style: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">
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2994</div>
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Anonymoushttp://www.blogger.com/profile/10100481442931816615noreply@blogger.com0tag:blogger.com,1999:blog-2463617496856496570.post-83988642768948659062013-09-09T18:24:00.000-04:002013-09-10T09:52:40.352-04:00The Push Up - Considerations Beyond the BasicsThe <a href="http://en.wikipedia.org/wiki/Push-up" target="_blank">push up</a> is a simple exercise. But that simplicity shouldn't discount it's value. Like anything, in doing a push up well there is much more going on then the simple drop and give me 20!<br />
<br />
Don't overlook this movement because of it's simplicity.<br />
<br />
As we discussed in a previous post the push up is a <a href="http://functionalandperformancefitness.blogspot.com/2013/08/primal-exercises-everyone-should-do.html" target="_blank">Primal Movement</a>. It also serves as a transition movement, a foundation for many other movements of <a href="http://functionalandperformancefitness.blogspot.com/2013/08/mission-statement-and-basic-principles.html" target="_blank">Functional Fitness</a>. Many of the techniques presented here work equally well for the bench press, ring dip and all pushing movements.<br />
<br />
See <a href="http://greatist.com/fitness/beginner-guide-advanced-bodyweight-skills" target="_blank">A BEGINNER'S GUIDE TO BODYWEIGHT SKILLS.</a><br />
<i><br /></i>Push ups can be done anywhere and anytime, require no equipment and can be modified using leverage to any level of strength or skill. See our post on <b><a href="http://functionalandperformancefitness.blogspot.com/search/label/Bodyweight%20Exercises" target="_blank">Bodyweight Training</a></b> for ideas how to use leverage to almost infinitely modify body weight movements and provide progressive overload.<br />
<br />
Similar to other multi joint exercises the push up engages a wide range of musculature, including the following areas:<br />
<ul>
<li>Core - Stabilizing the mid section while in a plank position.</li>
<li>Arms - Triceps, forearms (more than you might think)</li>
<li>Chest - Pecs</li>
<li>Shoulders - Anterior Delts and entire rotator cuff musculature (For stability).</li>
</ul>
<b><u>Proper Form/Technical Aspects</u></b><br />
<b><u><br /></u></b>
Although the push up is a simple motion, from what I see in practice many people do them incorrectly. Even advanced exercisers may improve their technique with some of the tips below. Tray to always work to improve your technique, even on the apparently simplest movements. As <a href="http://breakingmuscle.com/video/virtuosity-dusty-hyland-gymnastics-vol-1-grip" target="_blank">gymnastics expert Coach Dusty Hyland</a> would strive for virtuosity in all of your movements:<br />
<blockquote class="tr_bq">
"Virtuosity, in gymnastics, means going above and beyond - exceptional movement, performance, and position. Dusty's videos will teach gymnastic movements for fitness and CrossFit, focusing on progressions and the concept of virtuosity".</blockquote>
<blockquote class="tr_bq">
- Dusty Hyland </blockquote>
<ul>
<li> Hands should be directly under the shoulder. This is the safest and most mechanically efficient placement.</li>
</ul>
<ul>
<li>The push up begins with your arms extended and your body in a full plank position. Yes I said a plank.</li>
</ul>
<ul>
<li>Contract your abs and glutes, tighten your core by drawings the belly button inward toward the spine.</li>
</ul>
<ul>
<li>Elbows should not be flared (out to the side). The should be angled back approximately 45 degrees (closer to your body, not straight out to the side. This will save your shoulders.</li>
</ul>
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://upload.wikimedia.org/wikipedia/commons/thumb/6/6e/Push_up_%28PSF%29.png/800px-Push_up_%28PSF%29.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="File:Push up (PSF).png" border="0" height="76" src="http://upload.wikimedia.org/wikipedia/commons/thumb/6/6e/Push_up_%28PSF%29.png/800px-Push_up_%28PSF%29.png" width="400" /></a></div>
<br />
<ul>
<li>'Screw your hands into the ground'. This common cue helps to put the arm in external rotation, stabilize the shoulder joint in the <a href="http://en.wikipedia.org/wiki/Glenoid_cavity" target="_blank">glenoid cavity</a>(shoulder joint), retract the scapulas and helps to develop torque throughout the movement (see <a href="http://www.amazon.com/gp/product/1936608588/ref=as_li_tf_il?ie=UTF8&camp=1789&creative=9325&creativeASIN=1936608588&linkCode=as2&tag=funcfitnandpe-20" target="_blank">Kelly Sterett, Becoming a Supple Leopard</a>). We will cover external rotation in much more detail in a future post as it applies to a great many movements and joints.</li>
</ul>
<ul>
<li>The chest touches the floor. I can't tell you how many times I see either a partial lowering or a partial extension of the arms in the gym. If you are going to do something (and don't have a physiological reason to limit range of motion) do it right. Full lockout at the top to full chest to ground on the bottom. </li>
</ul>
<ul>
<li>Toes should be together. Spreading the feet has the effect of limiting the range of motion and making the movement easier, don't do this. Feet together and heels up and together.</li>
</ul>
<ul>
<li>As you come down keep your forearms as vertical as possible. Lower yourself downward as you inhale.</li>
</ul>
<i><br /></i>
<b>The Push Up is Repeatable and Testable</b><br />
Test yourself now. Do as many pushups as you can in 3 minutes. Rest whenever you want, but keep the clock running the whole time. Fifty-five is average, but if you can't reach 75—what strength coaches consider "good"—then you need to either gain strength, lose weight or look at your technique.<br />
<br />
Also look at how many push ups you can do unbroken, without stopping, or your form breaking down.<br />
<br />
Make note of both of these in your log (you DO keep a log don't you?) and repeat each month. <br />
<br />
<b><u>Progressions TO a full Push Up</u></b><br />
<br />
If you can't yet hold a full plank for at least 45 seconds. Work on planks. Don't go overboard 90 seconds is plenty,<br />
<br />
If you modify the plank to the knees down position, get a foam roller and begin by positioning it at your knees. Work to hold a plank in this position for 60s. As your ability increases gradually(over weeks move the roller farther down you shin. Eventually you will work the roller down to you ankles, and you'll be ready to do a full plank.<br />
<br />
<b>A few notes on the plank:</b><br />
Tighten your glutes, yes, squeeze your but.<br />
Maintain a perfectly straight position.<br />
<br />
If you modify the push up from the knees use the foam roller in the same way to work toward a full push up.<br />
<br />
<b>Wall Push up</b><br />
<div style="text-align: center;">
<img class="rg_i" data-sz="f" name="ad79B7J0meW-SM:" 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" 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<b>Inclined Push ups</b><br />
<div style="text-align: center;">
<img class="rg_i" data-src="https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcRt9HfLMiSNVC8qTWbWc4ADj-hJKfRT9fnC4gY_IXcWth9GWCUF" data-sz="f" name="6LQkQA53zGQP5M:" src="https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcRt9HfLMiSNVC8qTWbWc4ADj-hJKfRT9fnC4gY_IXcWth9GWCUF" style="height: 169px; margin-left: -2px; margin-right: -3px; margin-top: 0px; width: 299px;" /></div>
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<b><br /></b>
<b>Progressions Beyond a Basic Push Up</b><br />
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Declined Push ups - Elevate your feet on a bench, wall or whatever you have. This puts more weight on your hands making the exercise harder.<br />
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Hand Release Push Ups - When you get to the chest-to-ground position, raise you hands from the floor. This eliminates the stretch reflex action (the subject of a future post) and makes the push up more difficult. In effect you are starting each push up from a dead stop, similar to the dead stop starting position of the deadlift.<br />
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Finger Push Ups - Done on the fingers. Great for building grip strength.<br />
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Deficit Push Ups - Use yoga blocks, plates or parallets under the hands to extend the range of downward motion. Lower you chest through the added supports.<br />
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Ring Push Ups - This is possibly my favorite modification. The stability requirements and benefits when done with rings are phenomenal.<br />
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<div style="text-align: center;">
<img class="rg_i" data-sz="f" name="iBvTe1d8FYcYmM:" src="https://encrypted-tbn3.gstatic.com/images?q=tbn:ANd9GcQkk3iD-rhnKWXUxwjgIGgALn_k5g2nxuPApzHjG3Sn_QP5eDFW9A" style="margin-left: -2px; margin-right: 0px; margin-top: 0px;" /></div>
<div style="text-align: center;">
<a href="http://www.roguefitness.com/rogue-equipment/rings-accessories.php?a_aid=521e0167c37e5&a_bid=3ecb5843" target="_top"><strong>Rogue Rings</strong></a></div>
<div style="text-align: center;">
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<div style="text-align: left;">
<b><a href="http://www.beastskills.com/one-arm-pushup/" target="_blank">One Armed Push Up:</a></b></div>
<div style="text-align: center;">
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<div style="text-align: center;">
<img class="rg_i" data-src="https://encrypted-tbn3.gstatic.com/images?q=tbn:ANd9GcTEH3gUZ8Ri8i09xUuMygd2UjROjPInIs3cmCyNo4ruX7DCOkB_Ew" data-sz="f" name="kPujaxDpmxO5aM:" src="https://encrypted-tbn3.gstatic.com/images?q=tbn:ANd9GcTEH3gUZ8Ri8i09xUuMygd2UjROjPInIs3cmCyNo4ruX7DCOkB_Ew" style="height: 174px; margin-left: 0px; margin-right: -3px; margin-top: 0px; width: 261px;" /></div>
<div style="text-align: center;">
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<div style="text-align: center;">
Clapping Push Ups: </div>
<div style="text-align: center;">
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<b>See: </b><a href="http://www.marksdailyapple.com/push-ups-the-perfect-primal-exercise/#axzz2eP5jbeGq" target="_blank">Push-ups: The Perfect Primal Exercise, Marc's Daily Apple, By Al Kavadlo</a> for MANY more.<br />
<b><br /></b>
<b><br /></b>
<b>Additional Resources and Reading</b><br />
<b><br /></b>
<a href="http://www.marksdailyapple.com/push-ups-the-perfect-primal-exercise/#axzz2eP5jbeGq" target="_blank">Push-ups: The Perfect Primal Exercise, Marc's Daily Apple, By Al Kavadlo</a><br />
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Aug 24, 2013, <span id="http://functionalandperformancefitness.blogspot.com/2013/08/squats-part-3-air-squats-and-goblet.html_gwt-uid-2052" style="background-color: transparent; border: 0px none; display: inline-block; float: none; font-family: inherit; font-size: 1px; font-style: inherit; height: 15px; margin: 0px; padding: 0px; vertical-align: text-top; width: 64px;"><iframe allowtransparency="true" data-gapiattached="true" frameborder="0" hspace="0" id="I169_1378765709971" marginheight="0" marginwidth="0" name="I169_1378765709971" scrolling="no" src="https://apis.google.com/u/0/_/widget/render/commentcount?bsv=o&count_only=false&linkify=false&query=http%3A%2F%2Ffunctionalandperformancefitness.blogspot.com%2F2013%2F08%2Fsquats-part-3-air-squats-and-goblet.html&preexisting_count=0&view_type=FILTERED_POSTMOD&font-family=Arial%2C%20Helvetica%2C%20sans-serif&font-size=12.727272033691406px&color=%23222222&hl=en&origin=http%3A%2F%2Fwww.blogger.com&gsrc=3p&jsh=m%3B%2F_%2Fscs%2Fabc-static%2F_%2Fjs%2Fk%3Dgapi.gapi.en.bI438WBuHt0.O%2Fm%3D__features__%2Fam%3DIA%2Frt%3Dj%2Fd%3D1%2Frs%3DAItRSTNuPHIoFBjGmVBeSqIsgUIKEsrbzA#_methods=onPlusOne%2C_ready%2C_close%2C_open%2C_resizeMe%2C_renderstart%2Concircled%2Cdrefresh%2Cerefresh%2Conclick%2Conready&id=I169_1378765709971&parent=http%3A%2F%2Fwww.blogger.com&pfname=&rpctoken=22695901" style="border-style: none; border-width: 0px; font-family: inherit; font-style: inherit; height: 15px; left: 0px; margin: 0px; padding: 0px; position: static; top: 0px; vertical-align: baseline; visibility: visible; width: 64px;" tabindex="0" title="<style>body {background-color: transparent;}</style><style>a, span {font-family:'Arial','Helvetica','sans-serif';font-size: 12.727272033691406px;color: #222222;display: block;}</style>
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5934</div>
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<a href="http://functionalandperformancefitness.blogspot.com/2013/09/skinny-fat.html" style="border: 0px; color: #1155cc; font-family: inherit; font-style: inherit; margin: 0px; padding: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">Skinny Fat</a></div>
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Sep 6, 2013, <span id="http://functionalandperformancefitness.blogspot.com/2013/09/skinny-fat.html_gwt-uid-2054" style="background-color: transparent; border: 0px none; display: inline-block; float: none; font-family: inherit; font-size: 1px; font-style: inherit; height: 15px; margin: 0px; padding: 0px; vertical-align: text-top; width: 64px;"><iframe allowtransparency="true" data-gapiattached="true" frameborder="0" hspace="0" id="I170_1378765709989" marginheight="0" marginwidth="0" name="I170_1378765709989" scrolling="no" src="https://apis.google.com/u/0/_/widget/render/commentcount?bsv=o&count_only=false&linkify=false&query=http%3A%2F%2Ffunctionalandperformancefitness.blogspot.com%2F2013%2F09%2Fskinny-fat.html&preexisting_count=0&view_type=FILTERED_POSTMOD&font-family=Arial%2C%20Helvetica%2C%20sans-serif&font-size=12.727272033691406px&color=%23222222&hl=en&origin=http%3A%2F%2Fwww.blogger.com&gsrc=3p&jsh=m%3B%2F_%2Fscs%2Fabc-static%2F_%2Fjs%2Fk%3Dgapi.gapi.en.bI438WBuHt0.O%2Fm%3D__features__%2Fam%3DIA%2Frt%3Dj%2Fd%3D1%2Frs%3DAItRSTNuPHIoFBjGmVBeSqIsgUIKEsrbzA#_methods=onPlusOne%2C_ready%2C_close%2C_open%2C_resizeMe%2C_renderstart%2Concircled%2Cdrefresh%2Cerefresh%2Conclick%2Conready&id=I170_1378765709989&parent=http%3A%2F%2Fwww.blogger.com&pfname=&rpctoken=55738728" style="border-style: none; border-width: 0px; font-family: inherit; font-style: inherit; height: 15px; left: 0px; margin: 0px; padding: 0px; position: static; top: 0px; vertical-align: baseline; visibility: visible; width: 64px;" tabindex="0" title="<style>body {background-color: transparent;}</style><style>a, span {font-family:'Arial','Helvetica','sans-serif';font-size: 12.727272033691406px;color: #222222;display: block;}</style>
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2994</div>
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<a href="http://functionalandperformancefitness.blogspot.com/2013/09/get-big-stay-lean.html" style="border: 0px; color: #1155cc; font-family: inherit; font-style: inherit; margin: 0px; padding: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">Get Big: Stay Lean?</a></div>
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Sep 7, 2013, <span id="http://functionalandperformancefitness.blogspot.com/2013/09/get-big-stay-lean.html_gwt-uid-2055" style="background-color: transparent; border: 0px none; display: inline-block; float: none; font-family: inherit; font-size: 1px; font-style: inherit; height: 15px; margin: 0px; padding: 0px; vertical-align: text-top; width: 70px;"><iframe allowtransparency="true" data-gapiattached="true" frameborder="0" hspace="0" id="I171_1378765710003" marginheight="0" marginwidth="0" name="I171_1378765710003" scrolling="no" src="https://apis.google.com/u/0/_/widget/render/commentcount?bsv=o&count_only=false&linkify=false&query=http%3A%2F%2Ffunctionalandperformancefitness.blogspot.com%2F2013%2F09%2Fget-big-stay-lean.html&preexisting_count=0&view_type=FILTERED_POSTMOD&font-family=Arial%2C%20Helvetica%2C%20sans-serif&font-size=12.727272033691406px&color=%23222222&hl=en&origin=http%3A%2F%2Fwww.blogger.com&gsrc=3p&jsh=m%3B%2F_%2Fscs%2Fabc-static%2F_%2Fjs%2Fk%3Dgapi.gapi.en.bI438WBuHt0.O%2Fm%3D__features__%2Fam%3DIA%2Frt%3Dj%2Fd%3D1%2Frs%3DAItRSTNuPHIoFBjGmVBeSqIsgUIKEsrbzA#_methods=onPlusOne%2C_ready%2C_close%2C_open%2C_resizeMe%2C_renderstart%2Concircled%2Cdrefresh%2Cerefresh%2Conclick%2Conready&id=I171_1378765710003&parent=http%3A%2F%2Fwww.blogger.com&pfname=&rpctoken=48149279" style="border-style: none; border-width: 0px; font-family: inherit; font-style: inherit; height: 15px; left: 0px; margin: 0px; padding: 0px; position: static; top: 0px; vertical-align: baseline; visibility: visible; width: 70px;" tabindex="0" title="<style>body {background-color: transparent;}</style><style>a, span {font-family:'Arial','Helvetica','sans-serif';font-size: 12.727272033691406px;color: #222222;display: block;}</style>
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2413</div>
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<a href="http://functionalandperformancefitness.blogspot.com/2013/08/squats-part-1.html" style="border: 0px; color: #1155cc; font-family: inherit; font-style: inherit; margin: 0px; padding: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">Squats Part 1</a></div>
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2219</div>
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1914</div>
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