Improve Your Sport With Yoga -2

2. Yoga move Better

YOGA WILL HELP YOU GET BETTER AT YOUR SPORT!

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Metabolic resistance training is the surest way to blast fat and simultaneously gain strength and lean muscle. But strength training can also make muscles tight, and without focused flexibility your body can begin to move inefficiently due to limited range of motion.

When your body moves freely, you will actually be able to recruit more muscles, increasing power output—which means more fat loss. The more you can incorporate your entire body through movement, the more your metabolism will benefit as a result.

But honestly, who has time to stretch?! Stretching is boring, and most of us would rather spend our time hitting the weights and getting a sweat on.

Even when you make time for stretching though, if done incorrectly stretching can actually prove useless. Which means the time that you’re setting aside for stretching is actually a complete waste of time, plus if you’re cold or use bad technique you may tighten up even more.

Yoga will naturally stretch your muscles and mobilize your joints by flowing through a variety of poses. Plus, you get to do so while also doing some pretty fun and challenging things with your body. With this increased mobility, your body will be able to move more efficiently, ensuring that when you lift weights you’ll actually recruit more muscles and burn more fat while you’re at it.

I include gravity stretches where you don’t ‘try’ to stretch at all – these are more about getting into position and letting your body weight and gravity do the work.

These are a VERY effective way to get a permanent change in the active length of tight muscles.

Try our Hot Yoga @ Trojan Free Fighters
Sundays 11:00. £6 per session.

Jax.

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Why Crossfit May NOT Be Good For You

Why Crossfit May Not Be Good For You

I found this and thought you should have a read….. a few interesting points about who Crossfit is aimed at, how hard you should train and do the coaches have enough training?  Anyone can ‘Beast’ a client  not many can ‘Coach’ clients……

This discussion seems to make sense to me – Coach Boyle is very respected in his field and in the industry as a whole.

 

Michael Boyle
                       

Crossfit gyms are springing up all over the world. They are cheap and easy to open, with only a weekend certification and a few thousand dollars worth of equipment. This appeals to many in the fitness business. You can be part of a rapidly growing trend and you can do it without great expense. I am not a Crossfit fan so some might view this piece as yellow journalism. I will try to keep my personal opinions to myself and deal with what is generally agreed upon as safe in strength and conditioning.

First, a little background. To be honest, I knew very little about Crossfit until I was contacted by representatives of SOMA, the Special Operations Medical Association, in 2005. Crossfit was their concern, not mine. I was asked to come to the SOMA meeting in Tampa, Florida to discuss training special operations soldiers. At a panel discussion in 2005 I offered answers to questions asked about Crossfit and the controversy began. What follows is not from the SOMA meeting but, my thoughts since.

Major Question 1- Is planned randomization a valid concept. Crossfit is based on the idea that the workouts are planned but deliberately random. I think that the term planned randomization is an oxymoron. Workouts are either planned or random. I believe strongly that workouts should be planned and that a specific progression should be followed to prevent injury.

I sometimes plan sessions that relate to each other week to week – but not Day to Day – is this also planned randomisation.

But seriously, I know what Coach Boyle means. To be effective programmes should gradually build in frequency, intensity, duration and type of training, over the short and very long term.

 

Major Question 2- Is Training to Failure Safe? Because Crossfit is, at it’s heart, a competitive or self-competitive program it becomes necessary to train to failure. There are two layers or problem here. One is the simple question of whether training to failure is beneficial to the trainee. Some strength and conditioning experts believe training to failure is beneficial, others caution against. I must admit that I like training to failure.

However, this brings up the larger question of what constitutes failure. Strength and Conditioning Coach Charles Poliquin (another non-Crossfit fan) popularized the term “technical failure” and, this is the definition that we adhere to.

Technical failure occurs not when the athlete or client is no longer capable of doing the exercise but, when the athlete or client can no longer do the exercise with proper technique. In training beyond technical failure the stress shifts to tissues that were not, and probably should not, be the target of the exercise. The third layer of the training to failure question relates to what movements lend themselves to training to failure. In the area of “generally agreed as safe”, high velocity movements like Olympic lifts and jumps are not generally done to failure and never should be taken beyond technical failure. Is it one bad rep versus multiple bad reps? How many bad reps is too many?

It seems mad to train beyond the point of having good form (therefore safe execution of the exercise)

 

Major Question 3- Is an overuse injury (generally an injury caused by repeated exposure to light loads), different from an overstress injury (an injury caused by exposure to heavy loads). Both are injuries.

The first is overuse, the second is trauma. In my mind injuries are injuries, period.

I agree – I am always looking for ways to include mobilisations to improve movement patterns, prepare for training and get more value out of the warm-up/prep phase of every workout.  My 5 week programme gives us a chance to really focus on muscle balance, injury prevention, 3 Dimension training and recovery.

 

Major Question 4- Should adults be Olympic lifters? I don’t think that Olympic lifts are for all adults. Most adults can’t get their arms safely over their head once much less fifty times with load. The other question that begs to be asked is should anyone do high rep Olympic lifts. I know the best Olympic lifters in the world say no. With all that said believe it or not my biggest problem is actually less with the actual workouts than it is with the false bravado and character assassination of dissenters. The community can be pretty venomous when you question Coach Glassman.

 

The Crossfit community is also filled with people who tell you that injury is a normal part of the training process. I have spoken up against endurance athletes who willingly hurt themselves and to me, this is no difference than the current Crossfit controversy. I know that this will generate more controversy but, Crossfit might be the biggest controversy in strength and conditioning since HIT training.

I use HIIT as a method in some programs….

Quite different to HIT.

HIT is High Intensity Training, HIIT is High Intensity Interval Training….  I can vary the interval to build endurance before I progress the load/weigh Intensity to improve strength.

This way, beginners can work alongside experienced clients without fear of injury or embarrassment!

 

 

Hope this will encourage you to question training methods and the quality of the ‘coaching’ available to you.

 

Jax Allen Fitness

 

 

 

 

 

 

 

 

 

Should You Work A Sore Muscle?

Should You Work A Sore Muscle?

This week I decided it was time to get some serious training into my own program. I woke up the Tuesday sore as @#$%.

Quite sore, then – Oh yes!

So naturally, I worked out – But not Bootcamp – I joined in with a complete Yoga class…….. Huh? Surely not, I hear you say?       You’re meant to rest for 48hrs or until the soreness eases off….. I don’t agree with this idea – anymore.

Most of us have only specific days and times free to train, time is so precious. Fortunately, I don’t adhere to that silliness anymore, and as a result, I’m able to offer great body transformation results in just a few weeks.

You see, it’s not uncommon for delayed onset muscle soreness (DOMS) to last four or even five days after the completion of an intense training session; however, many studies have concluded that complete metabolic recovery (what you care about) occurs within 48 hours of exercise. In other words, you ARE recovered, yet there is still some residual soreness. Plain and simple, if metabolic recovery has taken place, a muscle can be worked again via the same training method, even if the muscle is still sore from a previous session.

Having said that, plenty of studies have shown that training a muscle while it is still recovering does NOT adversely affect recovery.

Here are just a few: Nosaka K, Clarkson P.M. Muscle damage following repeated bouts of high force eccentric exercise. Med. Sci. Sports Exrc., 27(9):1263-1269,1995. Smith LL., Fuylmer MG., Holbert D., McCammon MR., Houmard JA., Frazer DD., Nsien E., Isreal RG.

The impact of repeated bout of eccentric exercise on muscular strength, muscle soreness and creatine kinase. Br J Sp Med 28(4):267-271, 1994. Chen, TC and S.S. Hsieh.

The effects of a seven-day repeated eccentric training on recovery from muscle damage. Med. Sci. Sports Exrc. 31(5 Supp) pp. S71, 1999. Nosaka K and M Newton.

Repeated eccentric exercise bouts do not exacerbate muscle damage and repair. J Strength Cond Res. 2002 Feb;16(1):117-22.

Conclusion: even if complete metabolic recovery has not yet occurred, the muscle can be trained again.

Now, technically, you could do the same exact workout again, but frankly, there are better ways to approach working a muscle for a second time within 48 hours of a previous session: and I’m sure you know my view on repeating workouts – WE DON’T DO THAT!

Option #1 – Conduct an “active recovery” session. With this approach you’d conduct a light, less taxing training session after a heavy, demanding session in order to facilitate recovery, decrease DOMS, and actually maximize strength gains. Simply put, as long as you continue to stimulate the nervous system, even if your body is not totally recovered (metabolically speaking), you’re going to see much better overall results. An example of this “continued stimulation” would be to do half the number of reps that you normally could do with a given weight, or perhaps train for half the normal time.

To illustrate, let’s say you did a killer workout on Monday. Like Ladders!! LOL. And let’s say you used resistance ( Bands and Med Balls) about 30 minutes of maximal effort. The active recovery method would suggest that on Tuesday, you’d only do 15 minutes with the same intensity. This type of workout both stimulates the nervous system and increases the flow of nutrient rich blood to the recovering muscles, leading to increased strength and recovery.

Option #2 – Change the stimulus and go all out again. If a muscle is still recovering, it wouldn’t be profitable to train it again via the same training method prior to recovery taking place. Yes, the above studies show that doing so will not substantially, adversely affect metabolic recovery, but at the same time, you won’t benefit either.

So what to do? Answer: use a different approach. Stimulate different muscle fibers and in turn yield a different overall physiological response. For example, if your workout was Ladders on Monday you’d want 20:10 Fast and Furious on Wednesday, and you would want 40:20 Metabolic Madness on Friday, and then perhaps Pilates Fitcamp on Saturday all with a variety of intervals and resistance loads.

I mix up the workouts for you and gradually increase the load over each 5 week cycle. You choose the weight/resistance, how many days you train and MOST importantly – what you do on rest days. Just remember this programme isn’t about coasting through or pacing so you finish every interval.. I like to see you challenge yourself and fail sometimes….. Really Go For It!! Every Rep Every Round…

Option #3 – Go for a Brisk Walk. Follow the rest day exercises as part of this system, put your outdoor trainers on, get outside and walk (briskly) for at least 15 minutes on rest days. As you get fitter walk faster – so it will always fit into your lunch break!!

I’m NOT suggesting you get into steady state Cardio Training – we all know that doesn’t give measurable Fat Loss results

Option #4 Try a Yoga or Pilates Session. New campers benefit from a good deep stretch every week, so Yoga with me or at home. Pilates will accelerate your Core Strength progress and allow you to work harder in your other workouts.

Lastly, a quote from a great coach on the subject: “Your body will only increase recovery if you force it to work more frequently. Initially, you may still have residual soreness from the previous workout, but don’t worry. Instead, work through it and your body will improve its recovery rate to the point where soreness will subside.” We all want to increase recovery capacity, gain more muscle, increase strength, and lose more fat? So, forget about “sitting on the bench” because of a little soreness. If you’re a new camper – a LOT of soreness!!! Instead, get yourself back in the studio quickly with one of the above two methods. In return, you can expect a lot more progress with a lot less soreness.

So what about you?

Do you ever train a sore muscle?

Do you judge the effectiveness of your workouts by how sore you feel the next day?

I know I feel great when I can’t sit without yelping! Maybe that’s just me?

Let Me Know…… Jax Allen    080212 ©