Well it has been awhile since I last posted anything on my blog, firstly I must say that if you have a goal to achieve something, let nothing stand in your way.
This was my journey about achieving the front splits and it sure has become a bit of a adventure, as my understanding about stretching and training is in depth but you can always learn more.
I have had the pleasure of working with a awesome person who I meet at the gym where I work, lets say I was blown away. So I got talking and we came to an arrangement that if I was to help her with her training and designed an exercise routine that she was impressed with she would help me on my stretching.
Since starting this blog my training and stretching has come along way and its only now a matter of time before I'm on the floor.
As for you all keep up the training and I will keep you all posted as to where I'm at.
Train Hard but Train Safe. Safety is Number One.
Wednesday, September 5, 2007
Thursday, July 19, 2007
Hip Flexors
Yes more talk about those little puppies called hip flexors, and I really can't talk about it enough, but they need to be really well stretched, otherwise it makes it extremely hard to achieve front splits.
I have been doing loads of stretching but still the hip flexors are tight, now when I do the front splits I place a block under my front thigh to enable my thigh to rest on it. You slowly use less and less block underneath until you are on the floor.
Again I'm holding the stretches for 5 minutes each leg as this is important to lengthen the hip flexors and fingers crossed it will remained stretched.
I have been doing loads of stretching but still the hip flexors are tight, now when I do the front splits I place a block under my front thigh to enable my thigh to rest on it. You slowly use less and less block underneath until you are on the floor.
Again I'm holding the stretches for 5 minutes each leg as this is important to lengthen the hip flexors and fingers crossed it will remained stretched.
Thursday, June 7, 2007
Weight Training Definitions
Hypertrophy:
That's an increase in size.
Atrophy:
A decrease in size.
Isometric Contraction:
The muscle develops tension without change in the external length of the muscle ( static contraction ). Eg pushing against a solid wall.
Concentric Contraction:
The muscle shortens while developing tension. Eg the biceps muscle in the up phase of a barbell curl.
Eccentric Contraction:
The muscle lengthens while developing tension. Eg the quadriceps absorbing the impact of a jump landing.
Isotonic Contraction:
The muscle contracts with constant tension. In general terms free weights and pin loaded gym machines are referred to as isotonic equipment. Technically however this is a misnomer because in these exercises the muscle shortens with varying tension while lifting a constant load. It has been suggested that such training would perhaps be more suitably termed " dynamic constant resistance training".
Isokinetic Contraction:
Tension is developed by a muscle shortening at constant speed. Specialized equipment is required for isokinetic training eg. Cybex Isokinetic Dynomometer. The trainer exerts force against the machine which moves at a pre set velocity. Isokinetic equipment is also often termed accommodating resistance equipment because in using it it is possible for muscular tension to be maximal over the full range of movement.
Isolation:
Exercise using ONE JOINT and ONE MAJOR MUSCLE GROUP.
Compound:
Exercise using MORE THAN ONE JOINT and MORE THAN ONE MAJOR MUSCLE GROUP.
Repetition Maximum (RM):
Repetition Maximums (or RMs) indicate the Maximum Number of repetitions that can be completed with a given load, for example:
1 RM indicates a load that can only be lifted once. (Heavy Load).
5 RM indicates a load that can be lifted 5 times but not 6.
10 RM indicates a load that can be lifted 10 times but not 11 (Lighter Load).
That's an increase in size.
Atrophy:
A decrease in size.
Isometric Contraction:
The muscle develops tension without change in the external length of the muscle ( static contraction ). Eg pushing against a solid wall.
Concentric Contraction:
The muscle shortens while developing tension. Eg the biceps muscle in the up phase of a barbell curl.
Eccentric Contraction:
The muscle lengthens while developing tension. Eg the quadriceps absorbing the impact of a jump landing.
Isotonic Contraction:
The muscle contracts with constant tension. In general terms free weights and pin loaded gym machines are referred to as isotonic equipment. Technically however this is a misnomer because in these exercises the muscle shortens with varying tension while lifting a constant load. It has been suggested that such training would perhaps be more suitably termed " dynamic constant resistance training".
Isokinetic Contraction:
Tension is developed by a muscle shortening at constant speed. Specialized equipment is required for isokinetic training eg. Cybex Isokinetic Dynomometer. The trainer exerts force against the machine which moves at a pre set velocity. Isokinetic equipment is also often termed accommodating resistance equipment because in using it it is possible for muscular tension to be maximal over the full range of movement.
Isolation:
Exercise using ONE JOINT and ONE MAJOR MUSCLE GROUP.
Compound:
Exercise using MORE THAN ONE JOINT and MORE THAN ONE MAJOR MUSCLE GROUP.
Repetition Maximum (RM):
Repetition Maximums (or RMs) indicate the Maximum Number of repetitions that can be completed with a given load, for example:
1 RM indicates a load that can only be lifted once. (Heavy Load).
5 RM indicates a load that can be lifted 5 times but not 6.
10 RM indicates a load that can be lifted 10 times but not 11 (Lighter Load).
Saturday, May 12, 2007
Priniciples of Progressive Overload for Weight Training
The physiological principle on which strength and endurance development depends is known as the OVERLOAD PRINCIPLE. The principle states simply that the strength, endurance and hypertrophy ( hypertrophy= increase in muscle size ) will increase only when the muscle performs for a given period of time at its maximal strength and endurance capacity, i.e. against workloads that are above those normally encountered.
However once an adaptation has taken place the stimulus ( weight) that was sufficient to produce that adaptation ( increase in strength) is no longer an overload ( to the now stronger muscle). That is, the resistance must be increased to produce further gains/ adaptation. This is known as PROGRESSIVE OVERLOAD.
Overload can be achieved by manipulating combinations of training frequency, intensity and duration.
INTENSITY is the factor normally increased to produce gains in strength or muscle size. Intensity can be increased by:
-Adding more resistance ( weight ).
-Increasing the number of repetitions for a given weight.
-Decreasing the rest intervals.
-Etc.
If the overload stimulus is removed, strength, size and endurance will revert back towards pre training levels and this is known as DE TRAINING.
However once an adaptation has taken place the stimulus ( weight) that was sufficient to produce that adaptation ( increase in strength) is no longer an overload ( to the now stronger muscle). That is, the resistance must be increased to produce further gains/ adaptation. This is known as PROGRESSIVE OVERLOAD.
Overload can be achieved by manipulating combinations of training frequency, intensity and duration.
INTENSITY is the factor normally increased to produce gains in strength or muscle size. Intensity can be increased by:
-Adding more resistance ( weight ).
-Increasing the number of repetitions for a given weight.
-Decreasing the rest intervals.
-Etc.
If the overload stimulus is removed, strength, size and endurance will revert back towards pre training levels and this is known as DE TRAINING.
Wednesday, May 2, 2007
Developing your Flexibility
Now this is where the fun really begins.
Since the body temperature is greatest just after aerobic or intense exercise, maximum flexibility gains can be achieved by including stretching exercises at this stage.
Choose a few stretches that you are tight in and slowly work towards getting further to your goal, stretching is the art of pulling.
Get different books out at the library and look on the internet to learn different stretches but again remember get your body really hot before stretching it makes a huge difference, you get a deep stretch when you are hot.
Daily Flexibility Training.
Daily stretching is most effective for long term improvements. Once optimal flexibility is achieved it can be maintained by stretching 2-7 times a week.
Stretches can be done anywhere, not just at the gym after a warm-up or exercise. You may for example have tight hamstrings, so you would stretch at the desk every hour or so. This would involve very gentle, progressive held stretches, for example leaning into a hamstring stretch while seated at the desk.
Use your imagination and be creative in stretching.
Since the body temperature is greatest just after aerobic or intense exercise, maximum flexibility gains can be achieved by including stretching exercises at this stage.
Choose a few stretches that you are tight in and slowly work towards getting further to your goal, stretching is the art of pulling.
Get different books out at the library and look on the internet to learn different stretches but again remember get your body really hot before stretching it makes a huge difference, you get a deep stretch when you are hot.
Daily Flexibility Training.
Daily stretching is most effective for long term improvements. Once optimal flexibility is achieved it can be maintained by stretching 2-7 times a week.
Stretches can be done anywhere, not just at the gym after a warm-up or exercise. You may for example have tight hamstrings, so you would stretch at the desk every hour or so. This would involve very gentle, progressive held stretches, for example leaning into a hamstring stretch while seated at the desk.
Use your imagination and be creative in stretching.
Methods of Stretching
Dynamic Stretching
Dynamic = movement
Dynamic is with Range of Motion (ROM).
Ballistic is exceeding the (ROM).
Advantages:
-appropriate if specific to sport/activity.
-good for specific movement preparation.
-often more enjoyed because it is dynamic.
Disadvantages:
-higher risk of injury if preformed when cold or too "ballistic" (uncontrolled).
This method of stretching is most safe and effective when done after a warm-up and static stretch.
Static Stretching
Static=held, not bouncing or moving.
Advantages
-safe.
-pain free.
-less energy used.
-reduces muscle soreness.
Disadvantages
-can be boring.
-may reduce power output.
PNF Stretching (Proprioceptive Neuromuscular Facilitation).
This method of stretching involves alternating muscular contraction with relaxation. A 5-8 second isometric contraction is held followed by a stretch for 5-8 seconds. This is repeated several times.
This is the most effective method of stretching and is appropriate for people requiring extreme ranges of motion, but is only suitable when preformed after a warm-up and static stretch.
Advantages
-Provides a balance of joint strength.
-Very effective, perhaps most effective in increasing flexibility.
Disadvantages
-You need to be highly motivated because it requires energy.
-Greater risks involved.
-Use of valsalva increases blood pressure and therefore this method is not appropriate for hypertensives.
When stretching with a partner:
-Must always listen to the person being stretched.
-Partners should be a similar size and strength.
Have fun but do be careful not to over do it.
Tuesday, May 1, 2007
Physiology of Stretching
Muscle and connective tissue have two lines of defense against overstretching and injury.
1. The Stretch Reflex
Nerve receptors called muscle spindles lie within our muscles. These receptors detect the degree and speed of a stretch. They send this information to the spinal cord which then returns a message to contract the muscle preventing potential damage. This contraction response will last up to 6-8 seconds.
The harder a muscle is stretched, the stronger the reflex contraction. This means gentle stretching causes less resistance to the stretch and is therefore more effective.
As we hold a gentle static stretch, the muscle spindles reduce their rate of firing which decreased the amount of reflex contraction. This is why it is important to hold a stretch.
2. Inverse Stretch Reflex
Golgi tendon organs (GTO's) lie around muscle / tendon junction and detect tension in the muscle and tendon. Tendon tension occurs both during intense muscle contraction and stretching. When GTO's detect tendon tension they send a message to the spinal cord which returns a message back to relax the muscle fibres.
This reflex can be used to a stretchers advantage. When a stretch is held for a minimum of 7 seconds the muscle spindles decrease their firing and allow the muscle and connective tissue to stretch a bit further. Now the increased stretch places tension on the tendon activating the GTO's and therefore relaxing the muscle. A greater stretch can now be achieved.
1. The Stretch Reflex
Nerve receptors called muscle spindles lie within our muscles. These receptors detect the degree and speed of a stretch. They send this information to the spinal cord which then returns a message to contract the muscle preventing potential damage. This contraction response will last up to 6-8 seconds.
The harder a muscle is stretched, the stronger the reflex contraction. This means gentle stretching causes less resistance to the stretch and is therefore more effective.
As we hold a gentle static stretch, the muscle spindles reduce their rate of firing which decreased the amount of reflex contraction. This is why it is important to hold a stretch.
2. Inverse Stretch Reflex
Golgi tendon organs (GTO's) lie around muscle / tendon junction and detect tension in the muscle and tendon. Tendon tension occurs both during intense muscle contraction and stretching. When GTO's detect tendon tension they send a message to the spinal cord which returns a message back to relax the muscle fibres.
This reflex can be used to a stretchers advantage. When a stretch is held for a minimum of 7 seconds the muscle spindles decrease their firing and allow the muscle and connective tissue to stretch a bit further. Now the increased stretch places tension on the tendon activating the GTO's and therefore relaxing the muscle. A greater stretch can now be achieved.
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