In life you have to take some risks. If you don't, how will you ever know if you could have ever done all of the things you ever wanted or lived a life that made you truly happy.
Without risk there is only regret and with regret there is only sorrow. This also applies to your training.
- Don't be nervous or afraid to take risks.
- Don't worry about trying new things.
- Don't worry about getting caught.
- Don't worry about what others might think of you if you just train escapes for a long time while not trying to go for finishes.
- Don't think twice about executing a move, just do it.
- Don't worry about losing position.
- If you feel the risk may lead to a reward then go for it. Don't just sit back and second guess yourself.
- Don't roll different just because someone is higher rank then you or more experienced.
No one ever succeeds without failure. Chances are if you never took actual risks and you never failed then you never really tried. Without trying you'll always wonder.
The goal is to not have any "what if's", it's to take action now and know regardless of the outcome you won't have the regret of not knowing.
Here is the selection that I came across:
RISK
Author unknown
To laugh is to risk appearing the fool.
To weep is to risk appearing sentimental.
To reach out to others is to risk involvement.
To expose feelings is to risk exposing your true self.
To place your ideas, your dreams before a crowd is to risk theirloss.
To love is to risk not being loved in return.
To live is to risk dying.
To hope is to risk despair.
To try is to risk failure.
But risks must be taken,
because the greatest hazard in life is to do nothing.
The person who risks nothing,
does nothing, has nothing, and is nothing.
They may avoid suffering and sorrow,
but they cannot learn, feel, change, grow, love, and live.
Chained by their attitudes, they are a slave,
they forfeited their freedom.
Only the person who risks can be free
-- As mentioned above the words don't apply strictly to grappling, but to life in general. This is even more important because while all of us enjoy the sport of grappling, that's just the small picture in life. You should apply this concept to everything you do.
Enjoy every moment that is given to you. Enjoy all of the good people around you, and definitely enjoy the opportunities you have in the grappling sport you train because you share something with many people around the world that a lot of others don't.
- You have the ability to be creative.
- You have the ability to be friends with those you would have never thought before.
- You have the ability to stay in shape.
- You have the ability to increase your confidence.
- You have the ability to use grappling in a way to build goals and extend those goals outside of the gym.
Always do your best to "Make Things Happen", and not "watch things happen".
Monday, July 12, 2010
Thursday, June 3, 2010
tips
The Importance of Clean Eating
Researchers at Washington University (St. Louis, MO) have found bacteria in the intestines play a key role in weight gain. Many factors affect those who tend to gain weight, including genetics, lack of exercise and bad food choices. A study now shows a high-fat, high-sugar diet changes the composition of bacteria in the intestines and makes excess weight easier to gain and harder to lose. The findings show the change can happen in as few as 24 hours, so do not go all out with those cheat meals. This is all the more reason to eat clean regularly to stop accumulation of those unwanted pounds of fat. If you have not already, check out Eat-Clean Diet for Men, a great book full of health and nutrition information with easy recipes for great-tasting – and non-fattening – meals that can help with muscle gains. Visit www.cleaneatingmag.com for more information. Source: Science Translational Medicine
Keep Your Heart Happy with Cinnamon?
Researchers have discovered cinnamon has potent antioxidant properties. Help protect yourself against heart disease by indulging in a cup of hot chocolate, latte or mulled cider with ground cinnamon sprinkled on top. For the nutritionally challenged, antioxidants provide powerful protection against disease and aging. They counteract free radicals that damage cells and DNA. Eat a varied diet with many different kinds of colorful fruits, vegetables, spices and nuts to ensure you get enough. If fresh produce is not always an option, frozen, dried and canned foods can provide antioxidant nutrition as well. Source: Journal of Agricultural and Food Chemistry
40
The percentage of your daily vitamin C (and 100% of your RDA for manganese) that comes from one cup of pineapple.
Keep Working for Better Health
According to a nationwide study, people who transition from full-time work to part-time, semiretired hours have better health (physically and mentally) than people who retire and stop working altogether. Researchers call this “bridge employment” during the transition between working and retiring. Those in “post-retirement jobs” experienced fewer major diseases and less functional limitation than people fully retired. The difference was significantly greater with people who continued to work in their related field of expertise.
Researchers at Washington University (St. Louis, MO) have found bacteria in the intestines play a key role in weight gain. Many factors affect those who tend to gain weight, including genetics, lack of exercise and bad food choices. A study now shows a high-fat, high-sugar diet changes the composition of bacteria in the intestines and makes excess weight easier to gain and harder to lose. The findings show the change can happen in as few as 24 hours, so do not go all out with those cheat meals. This is all the more reason to eat clean regularly to stop accumulation of those unwanted pounds of fat. If you have not already, check out Eat-Clean Diet for Men, a great book full of health and nutrition information with easy recipes for great-tasting – and non-fattening – meals that can help with muscle gains. Visit www.cleaneatingmag.com for more information. Source: Science Translational Medicine
Keep Your Heart Happy with Cinnamon?
Researchers have discovered cinnamon has potent antioxidant properties. Help protect yourself against heart disease by indulging in a cup of hot chocolate, latte or mulled cider with ground cinnamon sprinkled on top. For the nutritionally challenged, antioxidants provide powerful protection against disease and aging. They counteract free radicals that damage cells and DNA. Eat a varied diet with many different kinds of colorful fruits, vegetables, spices and nuts to ensure you get enough. If fresh produce is not always an option, frozen, dried and canned foods can provide antioxidant nutrition as well. Source: Journal of Agricultural and Food Chemistry
40
The percentage of your daily vitamin C (and 100% of your RDA for manganese) that comes from one cup of pineapple.
Keep Working for Better Health
According to a nationwide study, people who transition from full-time work to part-time, semiretired hours have better health (physically and mentally) than people who retire and stop working altogether. Researchers call this “bridge employment” during the transition between working and retiring. Those in “post-retirement jobs” experienced fewer major diseases and less functional limitation than people fully retired. The difference was significantly greater with people who continued to work in their related field of expertise.
Optimal Recovery for Wrestlers
Wrestling
Optimal Recovery for Wrestlers
--------------------------------------------------------------------------------
Janet Walberg-Rankin, Ph.D., FACSM
Optimal Recovery for Wrestlers
By Janet Walberg-Rankin, Ph.D., FACSM
Professor of Human Nutrition, Foods, and Exercise, Virginia Polytechnic University
Craig Horswill, Ph.D., FACSM
Principal Scientist, Gatorade Sports Science Institute
Quick weight loss using dehydration and food restriction in the week before a match is the tradition in wrestling to “make weight.” Whether by a drastic reduction in calorie (energy) intake or by dehydration, losing weight rapidly can have negative outcomes that hurt performance by:
Disturbing mood and impairing ability to think and focus mentally.
Reducing blood sugar and disrupting certain hormones—these changes reduce energy and may lead to overtraining.
Decreasing blood volume and raising body temperature, both of which promote fatigue.
Decreasing endurance, particularly in practice and late in competitive matches.
In extreme circumstances, causing kidney failure and even death.
Weight Loss Goals
Most weight classification systems in state high-school associations are now designed to promote safe, slow rates of weight loss during the season. The systems also allow wrestlers to start competition at higher weight classes as they slowly work down to their minimal weights. Wrestlers are encouraged to track the weight lost as fat every week by weighing in at the beginning of the week in a well-hydrated state.
Loss of mostly fat weight (not water weight) in the weeks before a match should be no more than about 2 lbs or 1 kg per week. This can best be achieved by consuming a diet containing about 500–1000 kcal less energy per day than typical for the individual wrestler. There should be plenty of fiber in the diet until the last few days before a match. In addition to gradually reducing calories in the diet, extra aerobic exercise will help lower fat weight. This slow rate of weight reduction is ideal for minimizing the loss of muscle protein and maintaining hydration and energy for tough practices.
Some wrestlers may choose to undergo modest dehydration to assure making the desired weight class for competition. Those athletes should limit any weight loss by dehydration to not more than 2% of body weight. (This is 2% of body weight at the beginning of the week of training and should only be tolerated for a short period, e.g., overnight before a match.) Most of this weight could conceivably be regained by drinking fluids between weigh-in and competition. However, it is a challenge for wrestlers who lose weight quickly to have rapid and complete recovery after weigh-in to re-establish normal standards of body functions, metabolism, and performance. Any attempt to lose 2% of body weight or more day after day for a total of 6 to 10% dehydration in the week before a match will dramatically increase the risk for heat illness and the other negative outcomes listed above.
Recovery Diet
The goals for the recovery period after weigh-in are to restore blood glucose and muscle carbohydrate levels and to replenish body water as much as possible. These goals can best be achieved nutritionally by focusing on:
Fluid consumption—to restore blood volume
Beverage volume—The goal is to consume 150% of the weight lost by dehydration. When there is only a short period of time for drinking (e.g., only a few hours), it is essential that the beverage contains sodium and other electrolytes to help the body rehydrate quickly.
Schedule—Wrestlers should begin by consuming the maximum volume of fluid they can tolerate and then drinking additional amounts every 15 minutes.
Flavor—Flavored drinks can increase the desire to continue drinking.
Temperature—Cool drinks taste better and encourage drinking, but if a wrestler experiences chills, beverages should be maintained at room temperature.
Electrolyte intake—to maintain thirst and restore blood volume
Water alone is inadequate for complete rehydration. Consumption of plain water will reduce thirst and cause more fluid to be lost as urine.
Use carbohydrate-electrolyte sports drinks, especially those with extra sodium, and add salty foods to the diet: Although high-sodium beverages can be unpalatable, some new sports drinks have been developed that overcome this problem. Salty foods that are quickly digested should be consumed during the recovery period.
Carbohydrates—to provide energy for muscle and brain function
Emphasize easily-digested carbohydrate-rich foods such as pretzels and sports bars and, especially, carbohydrate-rich liquids that empty rapidly from the stomach to provide the energy need for training and competition.
Precautions:
For the snacks eaten immediately following the weigh-in and during tournament competition, minimize fullness by avoiding high-fiber or high-fat foods that are emptied slowly from the stomach, and do not drink carbonated beverages that contribute to bloating.
Stop food and fluid consumption about 30 min before the match so the stomach has a chance to empty.
Example:
A wrestler loses 1 kg (2.2 lbs) by dehydrating the day before a match. Following weigh-in, the wrestler should consume:
1.5 L (~51 oz) of high-electrolyte beverage (e.g., Gatorade Endurance Hydration Formula or traditional sports drink with added ½ tsp salt): Drink 30 oz (900 ml) to start and 7 oz (210 ml) every 15 minutes through the first hour.
Plus
One of the following (or equivalent):
1 or 2 sports bars or fig bars
3 oz (90 g) pretzels
1 slice of bread with thin peanut butter or slice of cheese
8 oz (240 ml) chocolate milk or yogurt
1 can liquid meal replacement (e.g., Gatorade Nutrition Shake)
Optimal Recovery for Wrestlers
--------------------------------------------------------------------------------
Janet Walberg-Rankin, Ph.D., FACSM
Optimal Recovery for Wrestlers
By Janet Walberg-Rankin, Ph.D., FACSM
Professor of Human Nutrition, Foods, and Exercise, Virginia Polytechnic University
Craig Horswill, Ph.D., FACSM
Principal Scientist, Gatorade Sports Science Institute
Quick weight loss using dehydration and food restriction in the week before a match is the tradition in wrestling to “make weight.” Whether by a drastic reduction in calorie (energy) intake or by dehydration, losing weight rapidly can have negative outcomes that hurt performance by:
Disturbing mood and impairing ability to think and focus mentally.
Reducing blood sugar and disrupting certain hormones—these changes reduce energy and may lead to overtraining.
Decreasing blood volume and raising body temperature, both of which promote fatigue.
Decreasing endurance, particularly in practice and late in competitive matches.
In extreme circumstances, causing kidney failure and even death.
Weight Loss Goals
Most weight classification systems in state high-school associations are now designed to promote safe, slow rates of weight loss during the season. The systems also allow wrestlers to start competition at higher weight classes as they slowly work down to their minimal weights. Wrestlers are encouraged to track the weight lost as fat every week by weighing in at the beginning of the week in a well-hydrated state.
Loss of mostly fat weight (not water weight) in the weeks before a match should be no more than about 2 lbs or 1 kg per week. This can best be achieved by consuming a diet containing about 500–1000 kcal less energy per day than typical for the individual wrestler. There should be plenty of fiber in the diet until the last few days before a match. In addition to gradually reducing calories in the diet, extra aerobic exercise will help lower fat weight. This slow rate of weight reduction is ideal for minimizing the loss of muscle protein and maintaining hydration and energy for tough practices.
Some wrestlers may choose to undergo modest dehydration to assure making the desired weight class for competition. Those athletes should limit any weight loss by dehydration to not more than 2% of body weight. (This is 2% of body weight at the beginning of the week of training and should only be tolerated for a short period, e.g., overnight before a match.) Most of this weight could conceivably be regained by drinking fluids between weigh-in and competition. However, it is a challenge for wrestlers who lose weight quickly to have rapid and complete recovery after weigh-in to re-establish normal standards of body functions, metabolism, and performance. Any attempt to lose 2% of body weight or more day after day for a total of 6 to 10% dehydration in the week before a match will dramatically increase the risk for heat illness and the other negative outcomes listed above.
Recovery Diet
The goals for the recovery period after weigh-in are to restore blood glucose and muscle carbohydrate levels and to replenish body water as much as possible. These goals can best be achieved nutritionally by focusing on:
Fluid consumption—to restore blood volume
Beverage volume—The goal is to consume 150% of the weight lost by dehydration. When there is only a short period of time for drinking (e.g., only a few hours), it is essential that the beverage contains sodium and other electrolytes to help the body rehydrate quickly.
Schedule—Wrestlers should begin by consuming the maximum volume of fluid they can tolerate and then drinking additional amounts every 15 minutes.
Flavor—Flavored drinks can increase the desire to continue drinking.
Temperature—Cool drinks taste better and encourage drinking, but if a wrestler experiences chills, beverages should be maintained at room temperature.
Electrolyte intake—to maintain thirst and restore blood volume
Water alone is inadequate for complete rehydration. Consumption of plain water will reduce thirst and cause more fluid to be lost as urine.
Use carbohydrate-electrolyte sports drinks, especially those with extra sodium, and add salty foods to the diet: Although high-sodium beverages can be unpalatable, some new sports drinks have been developed that overcome this problem. Salty foods that are quickly digested should be consumed during the recovery period.
Carbohydrates—to provide energy for muscle and brain function
Emphasize easily-digested carbohydrate-rich foods such as pretzels and sports bars and, especially, carbohydrate-rich liquids that empty rapidly from the stomach to provide the energy need for training and competition.
Precautions:
For the snacks eaten immediately following the weigh-in and during tournament competition, minimize fullness by avoiding high-fiber or high-fat foods that are emptied slowly from the stomach, and do not drink carbonated beverages that contribute to bloating.
Stop food and fluid consumption about 30 min before the match so the stomach has a chance to empty.
Example:
A wrestler loses 1 kg (2.2 lbs) by dehydrating the day before a match. Following weigh-in, the wrestler should consume:
1.5 L (~51 oz) of high-electrolyte beverage (e.g., Gatorade Endurance Hydration Formula or traditional sports drink with added ½ tsp salt): Drink 30 oz (900 ml) to start and 7 oz (210 ml) every 15 minutes through the first hour.
Plus
One of the following (or equivalent):
1 or 2 sports bars or fig bars
3 oz (90 g) pretzels
1 slice of bread with thin peanut butter or slice of cheese
8 oz (240 ml) chocolate milk or yogurt
1 can liquid meal replacement (e.g., Gatorade Nutrition Shake)
Safe, Effective Stretching
The Importance of Stretching
Muscle and tendon strains and tears are common injuries to athletes and other active people. A tight muscle allows for less movement of the joint that it crosses and is, therefore, more likely to tear. These injuries are preventable, to some extent, if the muscles are kept at their optimal length.
Consciously lengthening muscles can reduce the stress on muscles and tendons during activity.
Proper stretching can lead to:
• Increased muscle length
• Increased joint flexibility
• Reduced chance of injury
• Reduced after-exercise soreness
• Improved performance
Proper Stretching Technique
Warming up immediately before stretching makes muscles more pliable and easier to stretch.
Warming up can be achieved by doing submaximal exercise such as walking, easy biking or gentle calisthenics until you feel warm—usually for about five to ten minutes. Athletes often perform their sport at an easy pace as a warmup.
The preferred technique for improving muscle flexibility is called static stretching. This means stretching a muscle or group of muscles until a mild, pain-free pulling sensation is felt, and then holding that position.
Move into the stretch position slowly and gently. Stretching should produce a pleasant feeling of mild tension. Being relaxed will make stretching more effective.
“No pain, no gain” does NOT apply.
To be most effective, the stretch should be held for one minute. You may notice that while holding a stretch, the mild tension has subsided. This means that the stretch is working, your muscles are lengthening and you are able to stretch a little more. Gently stretch a bit further until you feel the mild tension again and hold.
Do not bounce or strain. Static stretching, when done correctly, involves less risk of injury than ballistic—i.e., bouncing—stretching. Move out of the stretch position slowly.
Concentrate while stretching. Think about the muscles you are stretching. A technique you can use to promote relaxation and concentration is to breathe deeply through your nose while concentrating on the muscles being stretched. When you reach the point of mild tension, exhale.
To maximize the lasting effects of stretching, two to five repetitions of each stretch should be done.
A daily stretching program is recommended.
Muscle and tendon strains and tears are common injuries to athletes and other active people. A tight muscle allows for less movement of the joint that it crosses and is, therefore, more likely to tear. These injuries are preventable, to some extent, if the muscles are kept at their optimal length.
Consciously lengthening muscles can reduce the stress on muscles and tendons during activity.
Proper stretching can lead to:
• Increased muscle length
• Increased joint flexibility
• Reduced chance of injury
• Reduced after-exercise soreness
• Improved performance
Proper Stretching Technique
Warming up immediately before stretching makes muscles more pliable and easier to stretch.
Warming up can be achieved by doing submaximal exercise such as walking, easy biking or gentle calisthenics until you feel warm—usually for about five to ten minutes. Athletes often perform their sport at an easy pace as a warmup.
The preferred technique for improving muscle flexibility is called static stretching. This means stretching a muscle or group of muscles until a mild, pain-free pulling sensation is felt, and then holding that position.
Move into the stretch position slowly and gently. Stretching should produce a pleasant feeling of mild tension. Being relaxed will make stretching more effective.
“No pain, no gain” does NOT apply.
To be most effective, the stretch should be held for one minute. You may notice that while holding a stretch, the mild tension has subsided. This means that the stretch is working, your muscles are lengthening and you are able to stretch a little more. Gently stretch a bit further until you feel the mild tension again and hold.
Do not bounce or strain. Static stretching, when done correctly, involves less risk of injury than ballistic—i.e., bouncing—stretching. Move out of the stretch position slowly.
Concentrate while stretching. Think about the muscles you are stretching. A technique you can use to promote relaxation and concentration is to breathe deeply through your nose while concentrating on the muscles being stretched. When you reach the point of mild tension, exhale.
To maximize the lasting effects of stretching, two to five repetitions of each stretch should be done.
A daily stretching program is recommended.
R.I.C.E. — Immediate Care of Sports Injuries
R.I.C.E. — Immediate Care of Sports Injuries
Caring immediately for an injury can significantly reduce healing time and speed your return to sports and the activities of daily living.
The principles of R.I.C.E. should be used immediately after an injury occurs and continued for the next two to three days, depending on the severity of the injury. If the injury appears serious or does not improve after three days, seek medical advice.
R.I.C.E. stands for Rest, Ice, Compression and Elevation. Following the R.I.C.E. principles will reduce swelling, an important way to speed up the healing process.
Rest
Stop using the injured area. Crutches, braces and slings may be helpful.
Ice
Apply cold to the injured area. The objective is to cool the injured area to reduce swelling and inflammation. Crushed ice in a plastic bag is most effective but you can also use a refreezable cold pack. Crushed ice in a bag can be placed directly on the skin, but you may want to place a lightly moistened towel between the bag and the skin. Some refreezable cold packs can burn and should not be placed directly on the skin. Cold should be applied for at least fifteen minutes and no longer than twenty minutes. Cold should be used for the first 24 to 72 hours after the injury occurs. Allow an hour between cold applications. When using cold, periodically check the color of the skin. It should be red or pink. Remove the cold if the skin is blue and do not reapply until normal skin color returns.
Compression
Wrapping the injured area with a bandage, such as an Ace bandage, will help reduce swelling.
When applying the bandage, start six inches below and finish six inches above the injured area.
Comfortably firm pressure should be applied, with a little more pressure below the injury than above it. If sensation is lost, remove the wrapping until sensation returns to normal. The bandage should be worn during the day and removed when sleeping.
Elevation
Keep the injured area in a position above or level with the heart whenever possible. If sensation is lost, stop until sensation returns to normal.
An absence of injury pain does not necessarily mean returning to full activity is appropriate.
Rehabilitation, including strengthening, flexibility and sport-specific exercises, may be needed to reduce the chance of reinjury and to regain conditioning and skills.
Remember, any injury that does not improve in about three days or appears serious should be seen by a physician.
Caring immediately for an injury can significantly reduce healing time and speed your return to sports and the activities of daily living.
The principles of R.I.C.E. should be used immediately after an injury occurs and continued for the next two to three days, depending on the severity of the injury. If the injury appears serious or does not improve after three days, seek medical advice.
R.I.C.E. stands for Rest, Ice, Compression and Elevation. Following the R.I.C.E. principles will reduce swelling, an important way to speed up the healing process.
Rest
Stop using the injured area. Crutches, braces and slings may be helpful.
Ice
Apply cold to the injured area. The objective is to cool the injured area to reduce swelling and inflammation. Crushed ice in a plastic bag is most effective but you can also use a refreezable cold pack. Crushed ice in a bag can be placed directly on the skin, but you may want to place a lightly moistened towel between the bag and the skin. Some refreezable cold packs can burn and should not be placed directly on the skin. Cold should be applied for at least fifteen minutes and no longer than twenty minutes. Cold should be used for the first 24 to 72 hours after the injury occurs. Allow an hour between cold applications. When using cold, periodically check the color of the skin. It should be red or pink. Remove the cold if the skin is blue and do not reapply until normal skin color returns.
Compression
Wrapping the injured area with a bandage, such as an Ace bandage, will help reduce swelling.
When applying the bandage, start six inches below and finish six inches above the injured area.
Comfortably firm pressure should be applied, with a little more pressure below the injury than above it. If sensation is lost, remove the wrapping until sensation returns to normal. The bandage should be worn during the day and removed when sleeping.
Elevation
Keep the injured area in a position above or level with the heart whenever possible. If sensation is lost, stop until sensation returns to normal.
An absence of injury pain does not necessarily mean returning to full activity is appropriate.
Rehabilitation, including strengthening, flexibility and sport-specific exercises, may be needed to reduce the chance of reinjury and to regain conditioning and skills.
Remember, any injury that does not improve in about three days or appears serious should be seen by a physician.
Maximizing Performance
Maximizing Performance
Care and Prevention of Over-Use Injuries
By Alan Peppard, MS, PT, ATC
Maximizing performance for running, swimming, and biking requires the athlete to improve conditioning by overloading--slightly surpassing present functioning levels--both the cardiovascular (hearts and lungs) and the musculoskeletal systems (bones, muscles, ligaments and tendons). However, excessive overload exceeds the body's ability to adapt to the increased stress and overuse injury will occur. Therefore, you must be very cautious in selecting an appropriate overload, one which will provide optimal conditioning without producing injury.
Cardiovascular vs Musculoskeletal Conditioning
Perceived exertion (how hard the exercise session feels) is determined by the status of the cardiovascular system or how fit you are. Since the cardiovascular system improves at a faster rate than the musculoskeletal system, reliance on perceived exertion to determine your workouts can cause you to overstress the bones, joints, tendons, ligaments, and muscles. Limit your increases in both intensity and duration of your conditioning program to no more than ten percent per week. This gives the body time to adapt to the stress provided by exercise.
Hard Day, Easy Day
Maximum gains in conditioning are obtained when appropriate rest is provided along with exercise, which enables the tissues to adapt and increase in functioning. Inadequate rest increases the probability of sustaining an injury. An intense workout should be followed by a light workout the next day. During the race season, a race should be considered a hard day. Depending on the intensity and duration of the race, additional easy days may be required. Always remember that your body makes gains in strength and endurance during recovery. If you don't provide time for recovery, the body can break down.
Recognize the Symptoms of Overuse Injuries
Overuse injuries can be prevented if you are familiar with the progression of injury, and you modify your workout prior to the onset of injury. Overuse injuries usually progress through stages, which include:
Benevolent pain is good pain that is a normal result of overload within a conditioning program. This type of pain is present after activity, but is absent by the time of the next day's practice or is relieved by warm-up.
Semi-harmful pain indicates that you are starting to get in trouble. Semi-harmful pain is pain that is partially relieved by warm-up. It is present during activity but performance is not noticeably reduced. When semi-harmful pain is recognized, your conditioning program should be cut back and the treatment regimen described below should be followed. If the pain lasts more than one week, or is severe, get medical attention.
Harmful pain indicates that you are in trouble. With this type of pain, performance is noticeably reduced and is not relieved by rest. A period of rest and medical attention will likely be required before continuing a conditioning program.
Treatment
Overuse injuries are generally treated by RICE+AR.
Rest -Determine a level of exercise, which produces only benevolent pain, and provides relative rest. This may require complete rest from the exercise program for a few days or possibly cross training with a different sport.
Ice-Apply an ice pack several times a day for about 15 minutes at a time. This is especially important during the first 24 to 48 hours after injury.
Compression-Apply an elastic wrap with comfortably firm pressure during and after ice application. Remove the wrap during sleep.
Elevation -Elevate the injured area above the level of the heart whenever possible.
Anti-inflammatory medication such as aspirin or ibuprofen can be used to assist in the reduction of the inflammation.
Re-condition with stretching and a gradual progression to strength training and gradual return to running. If improvement is not felt in three to five days, seek medical attention to get going with a specific treatment program so that you can return to running injury-free.
Care and Prevention of Over-Use Injuries
By Alan Peppard, MS, PT, ATC
Maximizing performance for running, swimming, and biking requires the athlete to improve conditioning by overloading--slightly surpassing present functioning levels--both the cardiovascular (hearts and lungs) and the musculoskeletal systems (bones, muscles, ligaments and tendons). However, excessive overload exceeds the body's ability to adapt to the increased stress and overuse injury will occur. Therefore, you must be very cautious in selecting an appropriate overload, one which will provide optimal conditioning without producing injury.
Cardiovascular vs Musculoskeletal Conditioning
Perceived exertion (how hard the exercise session feels) is determined by the status of the cardiovascular system or how fit you are. Since the cardiovascular system improves at a faster rate than the musculoskeletal system, reliance on perceived exertion to determine your workouts can cause you to overstress the bones, joints, tendons, ligaments, and muscles. Limit your increases in both intensity and duration of your conditioning program to no more than ten percent per week. This gives the body time to adapt to the stress provided by exercise.
Hard Day, Easy Day
Maximum gains in conditioning are obtained when appropriate rest is provided along with exercise, which enables the tissues to adapt and increase in functioning. Inadequate rest increases the probability of sustaining an injury. An intense workout should be followed by a light workout the next day. During the race season, a race should be considered a hard day. Depending on the intensity and duration of the race, additional easy days may be required. Always remember that your body makes gains in strength and endurance during recovery. If you don't provide time for recovery, the body can break down.
Recognize the Symptoms of Overuse Injuries
Overuse injuries can be prevented if you are familiar with the progression of injury, and you modify your workout prior to the onset of injury. Overuse injuries usually progress through stages, which include:
Benevolent pain is good pain that is a normal result of overload within a conditioning program. This type of pain is present after activity, but is absent by the time of the next day's practice or is relieved by warm-up.
Semi-harmful pain indicates that you are starting to get in trouble. Semi-harmful pain is pain that is partially relieved by warm-up. It is present during activity but performance is not noticeably reduced. When semi-harmful pain is recognized, your conditioning program should be cut back and the treatment regimen described below should be followed. If the pain lasts more than one week, or is severe, get medical attention.
Harmful pain indicates that you are in trouble. With this type of pain, performance is noticeably reduced and is not relieved by rest. A period of rest and medical attention will likely be required before continuing a conditioning program.
Treatment
Overuse injuries are generally treated by RICE+AR.
Rest -Determine a level of exercise, which produces only benevolent pain, and provides relative rest. This may require complete rest from the exercise program for a few days or possibly cross training with a different sport.
Ice-Apply an ice pack several times a day for about 15 minutes at a time. This is especially important during the first 24 to 48 hours after injury.
Compression-Apply an elastic wrap with comfortably firm pressure during and after ice application. Remove the wrap during sleep.
Elevation -Elevate the injured area above the level of the heart whenever possible.
Anti-inflammatory medication such as aspirin or ibuprofen can be used to assist in the reduction of the inflammation.
Re-condition with stretching and a gradual progression to strength training and gradual return to running. If improvement is not felt in three to five days, seek medical attention to get going with a specific treatment program so that you can return to running injury-free.
Never Forget – The Edge with Coach Reese
Never Forget –The Edge with Coach Reese
In my first year as a head coach at the high school level, I did not inherit a very experienced or talented team. Most of the athletes I started in the varsity lineup that season were freshmen who were wrestling for the first time in their lives. Needless to say, it was a long and tough season.
In late January we had to go up against our most-hated conference and county rival – Springstead High school. Springstead was tough and talented every season. They dominated the conference, the district, the region, and placed very high in the state tournament every season.
Our school had never beaten Springstead and had never won a conference title. I was new to rivalry, its intensity, and its fierce competition. In fact, when I walked into Springstead’s gym for the first time, I was clueless to the “war-like” atmosphere that was going to greet me.
That night was no doubt the longest in my life. We got hammered by a senior dominated team. The crowd was hostile. We could not win a match. Minute by minute things got worse. When my 189 pound wrestler got hurt, his mother came to his aid on the mat. I was told by the mat official to remove her from the gym floor. I informed him, “This is the kid’s mom! I am not going to tell her to get off the mat – you do it!”
Immediately I was hit with an “unsportsman-like” penalty that cost us a team point. Losing a team point did not bother me in the least, but I was quite disturbed when the Mother of our wrestler was escorted out of the gym by the County Sheriff! The crowd went crazy. We all sat stunned on our bench. After losing the heavyweight bout we ended up getting beat by the final score of 73 to -1.
I was sure that this was some sort of national high school record. The next day it was all over the Tampa Tribune and the St. Pete Times newspapers.
As a competitor it hurts to lose, but when you lose that way, and then they smear you and your team all over the newspaper, it leaves a festering wound. I was determined that one day we would turn the table on them.
Two years later our team grew up. Those freshmen were now battle tested juniors. They were wise athletes who were committed to being the best. We went into the week of the Springstead match 12-1.
I knew we were ready and prepared technically for Springstead, but I wanted to fan the flames mentally – and raise the level of our intensity. I went back and found the Tampa Tribune article that had the huge by-line that read, “Springstead Wins 73 to -1”. I printed over 100 copies of that article and posted them in the wrestling room, my classroom, and in all the hallways of the school. Many of my peers at the high school thought I was crazy to bring up the memory of such a defeat, but for me it was a “Remember the Alamo” moment.
The boys did not disappoint me that night. We wrestled tough and won soundly by nine points. We captured our first win over Springstead and won our first conference title in school history. There was no doubt that we wrestled with passion and emotion that night for a reason – because of a memory.
There is a tendency to forget moments of the past. In fact, when Joshua was leading Israel into the Promised Land, the entire nation saw God answer their prayers and give them many victories. But things quickly changed.
“After that whole generation had been gathered to their fathers, another generation grew up, who knew neither the Lord nor what He had done for Israel,” (Judges 2:10 NIV).
In a single generation, the people forgot! In a single generation, the people lost their respect for God, they lost their desire to worship, and they lost their belief that the Lord was one true God!
It is our job to keep the fires burning. We must diligently share our faith with others. We must boldly tell friends, family, and our team and teammates what God has done for us. We need to encourage others in their faith (Hebrews 10:24). We never should be silent about what God had done for us – and continues to do.
As we walk with Christ we must continually share the love of an awesome God – let’s be a bright light and a remembrance to all those we interact with – so they may never forget.
In my first year as a head coach at the high school level, I did not inherit a very experienced or talented team. Most of the athletes I started in the varsity lineup that season were freshmen who were wrestling for the first time in their lives. Needless to say, it was a long and tough season.
In late January we had to go up against our most-hated conference and county rival – Springstead High school. Springstead was tough and talented every season. They dominated the conference, the district, the region, and placed very high in the state tournament every season.
Our school had never beaten Springstead and had never won a conference title. I was new to rivalry, its intensity, and its fierce competition. In fact, when I walked into Springstead’s gym for the first time, I was clueless to the “war-like” atmosphere that was going to greet me.
That night was no doubt the longest in my life. We got hammered by a senior dominated team. The crowd was hostile. We could not win a match. Minute by minute things got worse. When my 189 pound wrestler got hurt, his mother came to his aid on the mat. I was told by the mat official to remove her from the gym floor. I informed him, “This is the kid’s mom! I am not going to tell her to get off the mat – you do it!”
Immediately I was hit with an “unsportsman-like” penalty that cost us a team point. Losing a team point did not bother me in the least, but I was quite disturbed when the Mother of our wrestler was escorted out of the gym by the County Sheriff! The crowd went crazy. We all sat stunned on our bench. After losing the heavyweight bout we ended up getting beat by the final score of 73 to -1.
I was sure that this was some sort of national high school record. The next day it was all over the Tampa Tribune and the St. Pete Times newspapers.
As a competitor it hurts to lose, but when you lose that way, and then they smear you and your team all over the newspaper, it leaves a festering wound. I was determined that one day we would turn the table on them.
Two years later our team grew up. Those freshmen were now battle tested juniors. They were wise athletes who were committed to being the best. We went into the week of the Springstead match 12-1.
I knew we were ready and prepared technically for Springstead, but I wanted to fan the flames mentally – and raise the level of our intensity. I went back and found the Tampa Tribune article that had the huge by-line that read, “Springstead Wins 73 to -1”. I printed over 100 copies of that article and posted them in the wrestling room, my classroom, and in all the hallways of the school. Many of my peers at the high school thought I was crazy to bring up the memory of such a defeat, but for me it was a “Remember the Alamo” moment.
The boys did not disappoint me that night. We wrestled tough and won soundly by nine points. We captured our first win over Springstead and won our first conference title in school history. There was no doubt that we wrestled with passion and emotion that night for a reason – because of a memory.
There is a tendency to forget moments of the past. In fact, when Joshua was leading Israel into the Promised Land, the entire nation saw God answer their prayers and give them many victories. But things quickly changed.
“After that whole generation had been gathered to their fathers, another generation grew up, who knew neither the Lord nor what He had done for Israel,” (Judges 2:10 NIV).
In a single generation, the people forgot! In a single generation, the people lost their respect for God, they lost their desire to worship, and they lost their belief that the Lord was one true God!
It is our job to keep the fires burning. We must diligently share our faith with others. We must boldly tell friends, family, and our team and teammates what God has done for us. We need to encourage others in their faith (Hebrews 10:24). We never should be silent about what God had done for us – and continues to do.
As we walk with Christ we must continually share the love of an awesome God – let’s be a bright light and a remembrance to all those we interact with – so they may never forget.
Wednesday, June 2, 2010
tips
Naps: Not Just for Muscle Recovery.
Getting enough sleep is a priority for pro bodybuilders and it should be high on the list for everyone else as well. Even if you cannot find time for naps during the week, you8 should try to fit them in on weekends. Research published in the Harvard Health Letter shows daytime naps might benefit your health without interfering with sleep at night. Adding sleep during the daytime makes up for the normal, age-related decline in the quality of nighttime sleep, improves learning, memory and creative thinking, making you more productive. The ideal length for a daytime nap is 20-30 minutes. Schedule a regular naptime for yourself, as your mother did for you when you were young.
Shut off the TUBE
Researchers have found young adults who watch two hours or more of TV daily have poor muscular fitness, even if their overall physical activity level is high. The study was conducted on 870 men and women around 19 years. Their level of fitness was measured in a variety of ways and those who watched the most TV (two-plus hours daily, or 15 hours per week) did significantly worse in the tests. Americans’ television watching average 142 hours a month, or four-plus hours daily, suggesting adults in America have an even lower fitness level than the study participants. Limit your TV shows and keep moving instead of flipping channels. Source: American College of Sports Medicine.
50
The percentage of increased fat burning during a workout after a breakfast of whole grains and fresh fruit compared to a breakfast of refined carbs, according to research from the University of Nottingham (U.K.).
Don’t cut calories when sick.
The old saying was “feed a cold, starve a fever,” but we have since learned the importance of feeding your body during any sickness in order to keep up the strength to fight the germs. Research from Michigan State University (East Lansing) shows cutting calories makes flu-fighting more difficult. Flu season is no time for dieting. Continuing with a normal caloric intake when fighting off viruses leads to faster recovery and less severe effects than if you eat less than normal. Fuel your body to prepare cells for fighting off infection. Source: Journal of Nutrition.
Getting enough sleep is a priority for pro bodybuilders and it should be high on the list for everyone else as well. Even if you cannot find time for naps during the week, you8 should try to fit them in on weekends. Research published in the Harvard Health Letter shows daytime naps might benefit your health without interfering with sleep at night. Adding sleep during the daytime makes up for the normal, age-related decline in the quality of nighttime sleep, improves learning, memory and creative thinking, making you more productive. The ideal length for a daytime nap is 20-30 minutes. Schedule a regular naptime for yourself, as your mother did for you when you were young.
Shut off the TUBE
Researchers have found young adults who watch two hours or more of TV daily have poor muscular fitness, even if their overall physical activity level is high. The study was conducted on 870 men and women around 19 years. Their level of fitness was measured in a variety of ways and those who watched the most TV (two-plus hours daily, or 15 hours per week) did significantly worse in the tests. Americans’ television watching average 142 hours a month, or four-plus hours daily, suggesting adults in America have an even lower fitness level than the study participants. Limit your TV shows and keep moving instead of flipping channels. Source: American College of Sports Medicine.
50
The percentage of increased fat burning during a workout after a breakfast of whole grains and fresh fruit compared to a breakfast of refined carbs, according to research from the University of Nottingham (U.K.).
Don’t cut calories when sick.
The old saying was “feed a cold, starve a fever,” but we have since learned the importance of feeding your body during any sickness in order to keep up the strength to fight the germs. Research from Michigan State University (East Lansing) shows cutting calories makes flu-fighting more difficult. Flu season is no time for dieting. Continuing with a normal caloric intake when fighting off viruses leads to faster recovery and less severe effects than if you eat less than normal. Fuel your body to prepare cells for fighting off infection. Source: Journal of Nutrition.
Barack Obama
I’m laughing my ass off at the change you retards get. He sure is starting off right with a $180 million dollar party. Bush’s innaugeration was $40 million and you liberal America hating asstards were up in arms over that sum.
Sure in the middle of a financial crisis and at war we need a $180 million dollar party to celebrate his skeem to get into office. You stupid fockers just will never get it. Go free tibet and save darfur with your banjos and harmonicas. Enjoy the next 4 years of anal sex with a sand paper condom, you voted for him.
Delete me if this offends you. I dont give a shit to be honest, this is the real deal here. I am just giving you the first doses of the hopium you guys asked for. I friggen hate hippies.
$180 million dollar party. You guys are a bunch of suckers.
G-d Bless George W. Bush. Thank you.
Much Love,
Charles
if Obama cannot salute the flag, do you think he will defend it?
Sure in the middle of a financial crisis and at war we need a $180 million dollar party to celebrate his skeem to get into office. You stupid fockers just will never get it. Go free tibet and save darfur with your banjos and harmonicas. Enjoy the next 4 years of anal sex with a sand paper condom, you voted for him.
Delete me if this offends you. I dont give a shit to be honest, this is the real deal here. I am just giving you the first doses of the hopium you guys asked for. I friggen hate hippies.
$180 million dollar party. You guys are a bunch of suckers.
G-d Bless George W. Bush. Thank you.
Much Love,
Charles
if Obama cannot salute the flag, do you think he will defend it?
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