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Tag Archives: Balance

  • Basic Strength Training Exercises

    Basic Strength Training Exercises


    Single Leg Squat
    Squat down on one foot until your leg is bent about 50 degrees; push back up. "Keep your hips even, and your knee over your foot," says coach Bob Larsen. Once you've mastered the move, add dumbbells (start with 5 pounds).

    Repetition: 2 sets of 10; build to 2 sets of 12

    What it Works: Quads and glutes

    Heel Raises
    Stand on a curb or platform with your heels over the edge. Lift up onto your toes, raise one foot and slowly lower. Once you have the move down, add dumbbells (start with 5 pounds).

    Repetition: 1 set of 8; build to 3 sets of 15

    What it Works: Calf muscles and Achilles tendon

    Wood Chop
    Stand with feet shoulder-width apart, holding a 5 to 8 pound ball in your hands. Squat down with the ball between your knees, keeping your heels on the floor, sticking your butt out, and not letting your knees go more than a few inches toward your toes. Return
    to standing, raising the ball overhead, maintaining a slight bend in your knees. Keep your core engaged the whole time, as if bracing for a punch. Do two or three sets of 12 to 15 reps; increase weight of the medicine ball when you can do 15 in good form

    Repetition: 2 to 3 sets of 12 to 15 reps; increase weight of the medicine ball when you can do 15 in good form.

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  • Dynamic Flexibility & Mobility

    Dynamic movements are the best way to prepare your body for dynamic workouts.  Contrary to old beliefs, the best time to work on static flexibility is at the end of your workout, and not in the beginning.  After every workout you should follow a 4-6 minute total body static stretching series.The following dynamic stretches will help develop you flexibility, balance, coordination, mobility and strength.

    Walking High Knees

     

    Purpose:  to flex the hips and shoulders, and stretch the glutes, quads, lower back and shoulders.

    Procedure:

    1. Take an exaggerate high step, driving your knee as high as possible and simultaneously push up on the toes of your opposite foot.
    2. Use the proper arm swing; 90° angle at the elbows, hands sing up to chin level and back beyond rear pocket.

    Key Points: Drive your knees up as high as possible.

    Variation - High knees pull: Same as above, but grab your knee and pull it up and in with each stride.

    Arm Swings

     

    Purpose: to relax and loosen the arms, upper and lower back.

    Procedure:

    1. Stand tall, feet slightly wider than shoulder width apart, with knees slightly bent.
    2. Hold arms out to the side.
    3. Slowly swing arms back and forth across the front of your body.
    4. Repeat this continuous motion for a minimum of 30 seconds.

    Key Points:
    Keep back straight at all times.

    Variation:  Overhead/down and back – swing both arms continuously to an overhead position and then forward, down and backwards.

    Side Bends

    Purpose: Wakes up the breathing muscles in the front and side of the chest and releases tension in the shoulders.

    Procedure:

    1. Stand tall with good posture, feet slightly wider than shoulder width apart, knees slight bent with hands resting on hips.
    2. Lift your trunk up and away from your hips and bend smoothly first to one side, then the other, avoiding the tendency to lean either forwards or backwards.
    3. Repeat the whole sequence sixteen times with a slow rhythm, breathing out as you bend to the side, and in as you return to the center.

    Key Points:
    Always try to avoid leaning forwards or backwards, stay centered.
    Variation: Place a toning bar on your shoulders and do same motion as above.

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  • E2 Eating and Exercise for Optimal Fitness


    1.    Hydrate

    • Before, during, after exercise. 16 ounces, 2 hours prior; 8 ounces, 15 minutes prior; 7-10 ounces, every 15-20 minutes. Replenish based on sweat rate.
    • All day long – elite athletes will drink an average of 2 cups of fluid between and with meals, primarily water.
    • Water, 100% fruit juice, low fat diary products, sports drinks and recovery drinks.
    • Minimum 8 cups, although your specific needs are driven by age, weight, % body fat, training adaptation, weather and more.

    2.    Carbohydrate (CHO) Rich

    • 55-65% of calories
    • Fresh fruits & vegetables (50% of your plate), low fat dairy, grains (50% whole grain)
    • 25-38 grams of fiber per day
    • CHO are stored 2/3 in muscle, 1/3 in liver as glycogen that fuel exercise.
    • In the absence of CHO you will breakdown muscle (& fat) to fuel your runs.

    3.    Eat a Big Breakfast

    • Never start your engine cold
    • Replenish with 3:1 CHO : PRO ratio after morning workout

    4.    3 Meals, 2-3 Snacks

    • Meals – minimum of 3 food groups
    • Snacks – minimum of 2 food groups
    • Always fluid, smaller portion
    • 3 low fat diary, 2.5 cups of vegetables, 5 fruits, 5 grains, protein source at every
    • meal.

    5.    Balance

    • Most common missing nutrients: fluid, carbohydrate, calcium (low fat dairy, fortified OJ, shrimp, salmon, beans), iron (lean red meat, greens, beans, nuts, legumes, brown grains) potassium (OJ, low fat dairy, tomatoes, potatoes), Vitamin A (low fat dairy eggs, carrots, spinach, margarine & salad dressing), Vitamin C (bell peppers, broccoli, oranges, strawberries, cantaloupe), Folate (beans, asparagus, spinach).

    6.    Sleep

    • 7-8 hours minimum
    • Restless sleep is sign of overtraining, take day off

    7.    Train

    • Increases glycogen storage capability
    • Strengthens heart lung capability
    • Increases delivery of oxygen to muscle cells
    • Reduces potential for lactic acid build up

    8.    Weight Loss/Gain Timing

    • Not during final count down
    • Decrease with % increase in muscle, not increase in drag
    • Don’t be a yo yo.

    9.    Limit Sweets to 10% of Total Calories

    • No Good/Bad foods
    • Do Diets
    • As an athlete choose foods that fuel your activity so that you can train and compete at your optimal level.

    E2 Eating & Exercise for Optimal Fitness: How Can I Lose Drag, Gain Muscle?

    Many runners believe that a leaner physique will increase their speed. It’s a reasonable conclusion that a body comprised of a higher percentage of muscle will run faster if it has less body fat to tow. This rings true in most sports when comparing players whose positions require faster response times. For example, football lineman traditionally have more body fat than the linebackers, middle distance swimmers average greater than sprinter swimmers, and track and field distance disc and shot put are higher than distance runners. However some athlete’s pursuit of body fat level that is too low for their sport puts them at risk for increased frequency of illness, injury, slower times, increased recovery needs and potentially an eating disorder. If you are interested in losing weight as you train for this season’s summer and fall events, be wary of overly restricting calories. You must strike a very delicate balance when attempting to build muscle and lose fat simultaneously. A diet that is too limited in calories, results in the body breaking down muscle to use for fuel. A slow, gradual weight loss of 1⁄2 to 1 pound a week will minimize the muscle loss associated with fast and dramatic results. Minimize your muscle loss by consuming protein at each meal (beef, chicken, turkey, fish, nuts, legumes, eggs, low fat diary) and don’t skip meals. Instead you want to eat frequently to offer your muscles a constant supply of protein and fuel. In addition to your regular cardiovascular workout make sure you are strength training at least twice a week, all 3 major muscle groups (legs & buttocks, arms & shoulders, abdomen & back). Don’t worry about weight plateaus if you’re a scale watcher since muscle weighs more than fat.

    Hitting the Wall

    Muscle pain, overwhelming feeling of fatigue, lightheaded, irritable, and poor concentration are all signs of hitting the wall.
    Why we train is to store more fuel as glycogen, conserve glycogen, rely more on fat, improve heart and lung capacity and enhanced delivery of oxygen to muscle.

    End Note

    Train with what you will race with.

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