The biceps curl is an exercise to build strength in the upper arm. Curls are a common exercise used in upper-body strength training. Specifically, the curl works the muscles in the front of the upper arm. It’s recommended for achieving strength and definition and provides core and stability challenges. Injury Medical Chiropractic and Functional Medicine Clinic can educate individuals on fitness, strength training, nutrition, and injury prevention.
Bicep Curls
Located at the upper arm, the biceps comprise a short and long head that operates as a single muscle.
The bicep heads begin at different places around the shoulder/scapula region,
They have a common insertion point on the elbow tendon.
Together allow the bending of the arm at the elbow joint to curl and pull weight.
Curls work the muscles at the front of the upper arm and the lower arm. The brachialis and brachioradialis.
Dumbbells
Different equipment and grips can be used, including dumbbell weights, kettlebells, barbells, resistance bands, or cable machines. Select equipment with enough weight that can be lifted ten times using proper form, ensuring the last three repetitions are challenging to the point of being unable to raise another. From there, use this same weight to perform eight repetitions or slightly lower the weight and perform ten repetitions.
Begin by standing with the feet about hip-width apart.
Keep the abdominal/core muscles engaged.
Hold one dumbbell in each hand.
Relax the arms down at the sides with palms facing forward.
Keep the upper arms stable and shoulders relaxed.
Bend at the elbow and lift the weights so the dumbbells approach the shoulders.
Raise the dumbbells to eye or forehead level for a full range of motion.
Tension will be felt in the muscles in the front of the upper arm.
Keep movements smooth and controlled.
The elbows should stay tucked in close to the body.
Be careful to keep the wrist straight and rigid.
Flexing the wrist while bending the elbow won’t target the biceps effectively and can result in a wrist or elbow injury.
Exhale while lifting.
Lower the weights to the starting position.
For most, one set of 12 to 15 repetitions is adequate.
Train to failure performing the desired reps, staying within 3 to 5 repetitions of total failure.
When able, slightly increase weight and/or reps over time to increase muscle and strength.
Both biceps can be worked out by alternating arms.
Get the most out of the workout by avoiding these errors.
Rushing Through
Focus on proper form and avoid rushing through the workout.
Lift the weights with a smooth motion.
Take as much time to lower the weight as when lifting it.
Lowering the weight slowly can help build more muscle, making the most of the workout.
Improper Elbow Position
The position of the elbows should remain close to the side of the body.
Only the lower arm should move until the end of the movement when the elbows rise. This is a complete range of motion.
If the elbows move away from the torso or swing behind the body, there is probably too much weight.
Avoid Swinging the Weights
Focus on maintaining a tall, upright spine and a tight core.
The shoulders or torso should not swing the weights up when doing the curl.
It can feel like swinging, twisting, or heaving movements.
Don’t let the hips hinge, or the lower body assist the movement.
Keep the elbows at the sides until they naturally rise at the end of the motion.
Keep the shoulders relaxed
Make sure the shoulders don’t move forward to initiate the movement.
Use lighter weights or reduce the number of repetitions if this happens.
Safety
This exercise is generally recommended for most individuals. However, getting clearance from a primary caregiver before beginning any exercise routine is recommended.
Individuals with an arm injury or who experience pain during the motion should not perform the exercise without a doctor’s approval.
Don’t try to lift weights that are too heavy.
After a few lifts, expect to feel fatigued and a burning sensation in the biceps and forearm muscles.
This is the desired effect to get the muscles strong and growing.
Do not force extra repetitions once proper form cannot be achieved.
These muscles are in constant use when picking things up.
Consistently performing the biceps curl will help build strength in the upper arm.
Individuals learn to use their arm muscles correctly and with the core muscles.
Unlocking Athletic Potential with Chiropractic
References
Coratella, Giuseppe, et al. “Biceps Brachii and Brachioradialis Excitation in Biceps Curl Exercise: Different Handgrips, Different Synergy.” Sports (Basel, Switzerland) vol. 11,3 64. 9 Mar. 2023, doi:10.3390/sports11030064
Coratella, Giuseppe, et al. “Bilateral Biceps Curl Shows Distinct Biceps Brachii and Anterior Deltoid Excitation Comparing Straight vs. EZ Barbell Coupled with Arms Flexion/No-Flexion.” Journal of functional morphology and Kinesiology vol. 8,1 13. 19 Jan. 2023, doi:10.3390/jfmk8010013
Marchetti, Paulo H et al. “Seated row and biceps curl exercises present similar acute responses on muscle thickness, arm circumference, and peak force for elbow flexors after a resistance training session in recreationally-trained subjects.” The Journal of sports medicine and physical fitness vol. 60,11 (2020): 1415-1422. doi:10.23736/S0022-4707.20.10996-4
Sato, Shigeru, et al. “Elbow Joint Angles in Elbow Flexor Unilateral Resistance Exercise Training Determine Its Effects on Muscle Strength and Thickness of Trained and Non-trained Arms.” Frontiers in physiology vol. 12 734509. 16 Sep. 2021, doi:10.3389/fphys.2021.734509
Schoenfeld, Brad Jon, et al. “Differential effects of attentional focus strategies during long-term resistance training.” European Journal of sports science vol. 18,5 (2018): 705-712. doi:10.1080/17461391.2018.1447020
Mountain and trail biking is a fun way to exercise. Mountain biking requires total body/core strength, explosive power, balance, endurance, and agility to maneuver the bike, build speed, and absorb the rough bumps and terrain. But it also means that certain muscles get overused, causing overcompensation in the body that can lead to musculoskeletal problems and conditions. Strength, cardiovascular, and cross-fit can benefit mountain biking training for improved performance, safer and more confident riding, and injury prevention.
Mountain Biking Training
A few of the benefits of training are:
Increasing bone density.
Improving joint health.
Correcting imbalances and unhealthy posture.
Weight loss.
Aging muscle loss prevention.
Maintaining body posture centered on the bike requires core strength to perform the movements when moving the body backward and forwards, side to side, and pushing up and down when different obstacles pop up. The exercises’ objective is to work various body parts simultaneously and diagonally, like the movements used on the bike.
General Overview of Mountain Biking Training
Build strength – Target the quads, hamstrings, and abdominal muscles to power pedaling strokes.
Increase endurance – Avoid getting fatigued early because of weakened legs and aerobic performance.
Improve mountain bike skills – Ride faster and more efficiently by improving bike handling and technical skills.
Example Training Week
The terrain determines the intensity, but the same basic principles apply to mountain biking training as other endurance sports. Here’s a training example for a beginner that can be adjusted to the rider’s needs:
Monday
Stretching and training the muscles to relax prevent becoming stiff or cramping up during rides.
Cornering is a critical skill that should never stop being practiced and improved.
Cornering Drills
Pick a corner on a local trail and ride through it until mastered.
Focus on riding smoothly through the corner, and speed will generate.
As confidence builds in the corners, do the same on the opposite side.
Straighten Out
Ride to the furthest outside edge when approaching the turn.
Initiate the turn just before the sharpest point of the corner.
Stick to the furthest outside point of the corner when riding out of the corner.
Brake Before The Corner
Braking in the corner can cause the tires to slide out of control, causing a slip-and-fall accident.
Look through the turn as the bike follows where the eyes look.
Don’t stare at the front wheel, which could lead to a falling or flipping accident.
Eventually, riders can handle this technique, but it’s too advanced for beginners.
Smooth Ride
Beginners can be amazed at how much terrain bikes can ride over and through. Modern mountain bike suspension and tire systems can handle it. However, using the correct technique is essential to get through or around the obstacles and avoid crashes.
Stay aware of the surroundings.
Keep the body loose when approaching obstacles.
Decide how to overcome the obstacle – ride over, pop/raise the wheels, jump, or ride around.
Maintain confidence.
When riding over the obstacle, maintain an even balance on the pedals and keep the buttocks slightly off the saddle.
Keep arms and legs loose and let the body absorb the shock of the obstacle.
Trust the suspension and tires.
Ensure enough speed is generated to go over it and that it won’t stop the bike and cause a fall.
Some rough trail areas can require added strength to hold the bike steady.
Braking
There is no need to squeeze the brake handles with extreme force.
Extreme braking, especially the front, will likely lead to a flip or crash.
The brakes are made to stop with minimal force.
Beginners are recommended to learn to use a light touch when braking.
Improvement will follow with each riding session.
Foundation
References
Arriel, Rhaí André, et al. “Current Perspectives of Cross-Country Mountain Biking: Physiological and Mechanical Aspects, Evolution of Bikes, Accidents, and Injuries.” International journal of environmental research and public health vol. 19,19 12552. 1 Oct. 2022, doi:10.3390/ijerph191912552
Inoue, Allan, et al. “Effects of Sprint versus High-Intensity Aerobic Interval Training on Cross-Country Mountain Biking Performance: A Randomized Controlled Trial.” PloS one vol. 11,1 e0145298. 20 Jan. 2016, doi:10.1371/journal.pone.0145298
Kronisch, Robert L, and Ronald P Pfeiffer. “Mountain biking injuries: an update.” Sports medicine (Auckland, N.Z.) vol. 32,8 (2002): 523-37. doi:10.2165/00007256-200232080-00004
Muyor, J M, and M Zabala. “Road Cycling and Mountain Biking Produce Adaptations on the Spine and Hamstring Extensibility.” International Journal of sports medicine vol. 37,1 (2016): 43-9. doi:10.1055/s-0035-1555861
Ranchordas, Mayur K. “Nutrition for adventure racing.” Sports medicine (Auckland, N.Z.) vol. 42,11 (2012): 915-27. doi:10.1007/BF03262303
Wobble cushions are small round inflatable support pillows made of a flexible material that can be used to stand and sit on. The cushion creates instability, hence wobble, to engage the lower back, hips, and core muscles. They promote core stability, strengthen muscle tone, and improve balance and body posture. A flexible body helps in injury prevention. At Injury Medical Chiropractic and Functional Medicine Clinic, we utilize innovative techniques and therapies to reduce stress, assist in healing musculoskeletal damage from injuries, disease, or conditions, and keep the spine and whole body healthy.
Wobble Cushions
A common reason for back aches and pains is sitting for long periods. Individuals unintentionally slouch or hunch over as they go through their day, causing strain to the back muscles, gluteal muscles, core muscles, hips, and spine. This causes the lower half of the body to weaken and causes the top muscles to take up the slack to support the torso and lower body.
Muscle Spasms
Muscle spasms can be the acute type that is forceful and involuntary, and chronic sustained stiffness, tightness, cramping, and pain. Lower back discomfort and/or sciatica symptoms vary depending on the cause, location, and severity of the strain or injury. Signs could be dull, burning, or sharp at a single point or over a broad region that could spread into one or both legs. Types of low back discomfort:
Acute symptoms last less than three months. Most individuals with acute episodes will have at least one recurrence.
Recurrent means the acute symptoms return.
Chronic symptoms last longer than three months.
Cushion Benefits
Encouraging active sitting improves posture allowing individuals to sit and stay focused for longer as their body awareness improves, reducing hunching, slumping, slouching, and fidgeting. Other wobble cushion benefits include:
Decreased muscle stress and strain on the joints and ligaments, which improves proprioceptive sense or body awareness.
Increases blood circulation and oxygenation throughout the body.
Helps rehydrate the discs and circulate spinal fluid. Spinal discs do not have a direct blood supply; therefore, movement is required to pump and circulate healthy fluids.
Allows more flexibility in the spine, hips, and core muscles.
Improves overall posture.
The purpose of wobble cushions is not to provide comfort. They are supposed to be uncomfortable and unstable to make the individual sit up straight. The cushion can be placed on a chair or the floor to effectively practice balancing without putting pressure on the back, knees, or feet. They can also be used for practicing standing balance. Various factors to consider when looking for a cushion include:
Stability
Comfort
Resilience
Alignment
All play a role in determining the best option.
Discussing options with a doctor or chiropractor is recommended to ensure that the cushion meets your needs and preferences.
Spinal Hygiene
References
Alrwaily, Muhammad, et al. “Stabilization exercises combined with neuromuscular electrical stimulation for patients with chronic low back pain: a randomized controlled trial.” Brazilian journal of physical therapy vol. 23,6 (2019): 506-515. doi:10.1016/j.bjpt.2018.10.003
Haksever, Bunyamin et al. “The Dynamic Innovative Balance System Improves Balance Ability: A Single-Blind, Randomized Controlled Study.” International journal of sports physical therapy vol. 16,4 1025-1032. 1 Aug. 2021, doi:10.26603/001c.25756
Honert, Eric C, and Karl E Zelik. “Foot and shoe responsible for the majority of soft tissue work in the early stance of walking.” Human movement science vol. 64 (2019): 191-202. doi:10.1016/j.humov.2019.01.008
Ostelo, Raymond Wjg. “Physiotherapy management of sciatica.” Journal of physiotherapy vol. 66,2 (2020): 83-88. doi:10.1016/j.jphys.2020.03.005
Shahvarpour, A et al. “Active-passive biodynamics of the human trunk when seated on a wobble chair.” Journal of biomechanics vol. 49,6 (2016): 939-945. doi:10.1016/j.jbiomech.2016.01.042
Rodeo Training: Rodeo has become a sport that is now open to anyone, and there are even programs for weekend warriors. Like all sports, it can offer a rewarding experience but can be dangerous. As the sport grows, individuals and spectators realize the importance of being strong, mobile, and durable. Individuals need to assess their health and ability and be in top shape due to the demands this sport places on the body. Here we look at the muscle groups needed in this sport.
Rodeo Training
Fitness has always had a place in rodeo and all equine sports, but it wasn’t paid much attention. Professional rodeo instructors recommend incorporating a strength, conditioning, and personal training regimen, to keep rodeo athletes, including bull riders, steer wrestlers, and calf ropers, in top form. Even for weekend warriors and hobbyists, increasing strength and mobility will make the hobby much more enjoyable.
Body Strength
The core strength of the abdominals and lower back is very important. The connection between the upper and lower body and groin strength has to be strong for the athletes to stay on the animal and control their bodies as the animal runs, shifts, and jumps. The focus should be on every muscle needed to move with proper form and control and learning how your body moves.
Upper Body
Scapula Stabilizers
These muscles help control the shoulder blade and maintain a healthy posture.
These muscles aid the rotator cuff and deltoid muscles to upwardly or downwardly rotate the shoulder blade/scapula while the shoulder joint/arm is moving overhead, behind the back, or reaching away from the trunk.
Strengthening these muscle groups prevents the rounding of the shoulders and provides strength when dealing with a strong animal.
Roughstock riders use these muscles to maintain pressure when lifting their rigging, reign, or rope while maintaining a square posture.
This muscle group needs strengthening, but it is equally important to ensure they’re flexible throughout the chest.
Many individuals have strong chest muscles, but there may be an imbalance of strength and flexibility, causing unhealthy posture.
The spine and stabilizer muscles cannot work to maintain proper posture or stabilize if the chest muscles are too tight.
The focus is maintaining balance in the chest’s mobility while ensuring they are strong enough to handle the force.
Core
Abdominal Muscles
Four major groups comprise the abdominal muscle group, including the rectus abdominis, internal and external oblique, and transversus abdominis.
These muscles work together with the spine and back muscles to help create core stability.
Core strength is not as important as core stability in rodeo sports.
The core fundamentals of riding require the hips, pelvis, and low back to move with the animal.
These muscles coordinate with each other to produce stability.
Focusing only on strength causes rigid or stiff riding.
Being excessively rigid through the abdominals and back muscles prevents shock absorption and can lead to lower back symptoms.
Lower Body
Hip Adductors
These inner thigh muscles include the gracilis, obturator externus, adductor brevis, longus, and magnus.
These muscles should typically be the strongest because of their natural riding use.
Problems with these muscles happen because the athletes generally don’t ride horses recreationally and don’t know how to strengthen them.
This leads to various injuries throughout the pelvic floor and hips.
Balance is required as the muscles can be too weak or too strong.
Where riders begin to depend/rely too much on them can lead to imbalances with the upper and lower body muscles.
Too much use/gripping with the adductors can lead to over-rotation of the hip, resulting in the toes-out walking gait and musculoskeletal issues.
Hip Abductors
The outer thigh/hip muscles are the gluteus medius, gluteus minimus, and tensor fasciae latae/TFL.
They move the leg away from the body and help rotate at the hip joint.
The abductors are necessary for staying stable when walking or standing on one leg.
They help stabilize the hip and pelvis and maintain proper leg alignment, allowing correct leg movements without excessive shifting in the saddle.
Sitting in the saddle with more pressure on one side or leaning to one side when jumping will cause an imbalance in the hip abductors.
Hip Extensors
These are the posterior/back and hip/thigh muscles and are made up of the gluteus maximus and the hamstrings.
These are the most powerful muscles in the body and are responsible for giving the horse the cues to perform what they need to.
Strong hamstrings and glutes allow the rider to exert appropriate pressure through the legs to move the horse from a walk, trot, lope, run, and direction change.
The gluteus maximus acts as a buffer between the hamstrings and the lower back muscles.
Weakened gluteus maximus muscles can cause tight hamstrings that shift the pelvis and begin pulling on the low back muscles.
Building strength and mobility throughout the hip extensors will prevent injury.
Understanding which muscles are responsible for each part of the movements needed to compete in this sport is essential. However, rodeo sports are learned by doing, and it is recommended to go to a rodeo school or rodeo clinics as there is no substitute for experience. Some schools hold numerous classes around the country. These are usually taught by championship athletes and are a great way to try rodeo in a safe and controlled learning environment.
Rodeo Training: What It Takes
References
Meyers, Michael C, and C Matthew Laurent Jr. “The rodeo athlete: injuries – Part II.” Sports medicine (Auckland, N.Z.) vol. 40,10 (2010): 817-39. doi:10.2165/11535330-000000000-00000
Sinclair Elder, Amanda J, and Rachel Tincknell. “Epidemiology of Hip Injuries in Professional Rodeo: A 4-Year Analysis.” Orthopedic journal of sports medicine vol. 8,10 2325967120959321. 27 Oct. 2020, doi:10.1177/2325967120959321
Sinclair, Amanda J, and Jack W Ransone. “Physical activity and its relationship to rodeo injury and success.” Journal of strength and conditioning research vol. 18,4 (2004): 873-7. doi:10.1519/14623.1
Watts, Melinda, et al. “Characteristics of Injury in Collegiate Rodeo.” Clinical journal of sports medicine: official journal of the Canadian Academy of Sports Medicine vol. 32,2 (2022): e145-e150. doi:10.1097/JSM.0000000000000904
Before you begin running, talk with your physician, prosthetist, and other clinicians involved in your rehabilitation/health care treatment. Learning to use a prosthetic takes time and practice. Individuals that meet the minimum recommendations for running and have mastered walking on a prosthesis can begin running. The world of sports prosthetics has realized technological advancements to become highly refined and targeted for all levels of competition.
Before Running Recommendations
Every individual has specific healthcare needs, and guidelines should be considered to prevent injuries.
To become a runner and progress to a good runner, individuals need to focus on strengthening their legs to build endurance levels to meet the energy demands.
Working with a sports chiropractic and physical therapy team is recommended to build, strengthen, and condition the muscles and develop healthy posture and walking habits.
Skin Health
Talk with your healthcare team to ensure the skin can withstand the forces while running. If limb skin quality is insufficient, running can result in sores and blisters that prevent wearing a prosthesis until they heal. Other considerations include the following:
The incision should be healed.
All stitches and staples have been removed.
There should be no drainage.
Ensure there are no open wounds or blisters.
Bone Health
Research suggests in some cases that a decrease in bone density/osteopenia or osteoporosis of the residual limb can occur after amputation.
This can result in pain when applying weight through the residual limb.
Some amputations can result in heterotopic ossification – bone growth in the soft tissues outside the normal skeleton.
If heterotopic ossification is causing symptoms, it is not recommended to run and talk to your physician and prosthetist about options.
Proper Fitting of Prosthetic
Suboptimal socket fit can result in an altered gait.
If there is any compensation when walking, the gait deviations will be exacerbated when running.
Gait deviations can result in abnormal loading, resulting in injuries.
Talk to your prosthetist about the fit if it is less than optimal.
It is recommended to participate in gait training with a chiropractic physical therapy team to learn to walk with proper form.
Balance and Agility
Agility drills are recommended to transition from walking to running.
They help coordinate the limbs and can be done with a regular prosthesis.
Agility and balance exercises promote stability in the socket to become more stabilized during quick movements.
They can help to prevent balance-related falls.
When working on balance, do it in a safe environment with a friend, family, or something to hold on to.
Strength Training
The unaffected leg will now be the main powerhouse, so the focus needs to be on strengthening all the muscles in that leg.
If you have bilateral amputations or both legs, the hips will be the powerhouse for running. It needs to generate all the force to propel the body forward.
Individuals with a below-knee amputation will also have the hamstrings to help out.
Hip musculature needs to be strong to meet running demands.
Without proper strength, the body will compensate in various ways, which can lead to injuries.
Endurance
Endurance training is essential.
A high level of endurance is required before training to run to meet the energy demands.
Running on a prosthesis requires more energy. It could be recommended to use a running prosthesis instead of the everyday prosthesis. The energy needed to run is:
Greater for individuals with amputations above the knee than those below the knee.
Even greater for those with amputations on both sides.
Asymmetry
Asymmetrical loading is a common problem when running with a prosthesis. Runners want to use the unaffected limb more than maintain balance for reasons that include:
Not trusting the prosthetic.
Discomfort when loading the residual limb.
Not enough strength in the residual limb.
Unbalanced amounts of force from impact can result in injuries.
Practice Schedule
In the first week, asses how the socket fits and if there is any discomfort.
If something does not feel correct, check with your prosthetist.
Don’t run for more than 10 minutes in the beginning without stopping to check the skin to see if any red spots appear.
The pressure will be increased, so be aware of anything irritating or rubbing the skin.
Individuals who had their amputations some time ago may be able to tolerate the load more easily at the beginning than individuals who recently had an amputation.
Too much too soon can result in injuries.
Slowly ease into running and give the limbs and body time to adapt to the physical and mental stress.
Running With A Prosthetic Limb
References
Beck, Owen N et al. “Reduced prosthetic stiffness lowers the metabolic cost of running for athletes with bilateral transtibial amputations.” Journal of applied physiology (Bethesda, Md.: 1985) vol. 122,4 (2017): 976-984. doi:10.1152/japplphysiol.00587.2016
Bragaru, Mihai, et al. “Sport prostheses and prosthetic adaptations for the upper and lower limb amputees: an overview of peer-reviewed literature.” Prosthetics and orthotics international vol. 36,3 (2012): 290-6. doi:10.1177/0309364612447093
Kanas, Joanne L, and Mark Holowka. “Adaptive upper extremity prostheses for recreation and play.” Journal of pediatric rehabilitation medicine vol. 2,3 (2009): 181-7. doi:10.3233/PRM-2009-0082
Matthews, D et al. “Return to sport following amputation.” The Journal of sports medicine and physical fitness vol. 54,4 (2014): 481-6.
Meyers, Carolyn, et al. “Heterotopic Ossification: A Comprehensive Review.” JBMR plus vol. 3,4 e10172. 27 Feb. 2019, doi:10.1002/jbm4.10172
Morgan, Sara J et al. “Mobility with a lower limb prosthesis: experiences of users with high levels of functional ability.” Disability and rehabilitation vol. 44,13 (2022): 3236-3244. doi:10.1080/09638288.2020.1851400
Long-distance running, also known as endurance running, is a great way to improve fitness and relieve stress. Health experts say long-distance runners’ benefits include strong cardiovascular health, low cholesterol, healthy blood pressure levels, and improved metabolism. However, it is not easy and requires specific training, but it is not impossible even for beginners. Here is a beginner long-distance running training guide that goes over the fundamental areas needed to develop.
Long Distance Running Training
Running is a great form of cardio that offers several health benefits that, includes:
Weight loss
Stronger muscles
Stronger bones
Improved cardiovascular functionality
One of the main prerequisites is building up the body’s ability to handle the exercise. To reach the full potential as a distance runner, key areas that need developing include:
Running technique is essential for gaining the most speed and endurance. Using the correct form, the body is not expending unnecessary energy. The proper running form includes:
Maintaining an upright spine with the head, shoulders, and hips aligned.
Focus on maintaining a steady breathing rhythm.
Follow through on strides.
Do not cut the movements short.
Find your natural stride, which could be leading with the heel or running toe to heel.
Consult an experienced running coach or exercise physiologist for assistance in finding your running form.
Long-Term Goal
The body adapts to the stress of training slowly and over time.
Physiological adaptations cannot be rushed; however, the training program can be optimized to individual needs.
The minimum time before seeing an improvement from training is around six weeks.
Gradual Increase
Training load is a combination of distance, intensity, and the number of runs each week.
The body can only develop with moderate increases over a short time.
Increasing the load too much and too fast leads to injury, illness, and exhaustion.
Limiting distance, intensity, or frequency changes is recommended no more than once a week.
Recovery
Training provides the stimulus to improved fitness, but the body needs recovery time to grow and adapt.
Often beginners want to train hard every day, trying to cover all the elements at once.
This common mistake slows progress and can cause various injuries, fatigue, and loss of motivation.
Rest days are essential to allow the body to recover, develop, adapt, and continue to progress healthily.
The classic training program alternates a hard training day with an easy day or a rest day.
Two consecutive hard training days can be done as long as they are followed by two full recovery days.
Beginner Tips
References
Berryman, Nicolas, et al. “Strength Training for Middle- and Long-Distance Performance: A Meta-Analysis.” International journal of sports physiology and performance vol. 13,1 (2018): 57-63. doi:10.1123/ijspp.2017-0032
Blagrove, Richard C et al. “Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance: A Systematic Review.” Sports medicine (Auckland, N.Z.) vol. 48,5 (2018): 1117-1149. doi:10.1007/s40279-017-0835-7
Kenneally, Mark, et al. “The Effect of Periodization and Training Intensity Distribution on Middle- and Long-Distance Running Performance: A Systematic Review.” International journal of sports physiology and performance vol. 13,9 (2018): 1114-1121. doi:10.1123/ijspp.2017-0327
Tschopp, M, and F Brunner. “Erkrankungen und Überlastungsschäden an der unteren Extremität bei Langstreckenläufern” [Diseases and overuse injuries of the lower extremities in long distance runners]. Zeitschrift fur Rheumatologie vol. 76,5 (2017): 443-450. doi:10.1007/s00393-017-0276-6
van Poppel, Dennis, et al. “Risk factors for overuse injuries in short- and long-distance running: A systematic review.” Journal of sport and health science vol. 10,1 (2021): 14-28. doi:10.1016/j.jshs.2020.06.006
Training means engaging in activity for fitness purposes or improving performance skills. Sports training is a process of preparation aimed at strengthening and maintaining high performance in sports activities. It is used by scientists and experts in sports science, biomechanics, exercise physiology, sports psychology, and fields like yoga and kinesiology. Regardless of fitness level, physical training, or exercise program, general sports training principles include:
Progression
Periodization/Regularity
Overload
Variety
Recovery
Balance
Specificity
Designed to improve fitness and performance, it includes strength training, conditioning, cardiovascular training, corrective and restorative exercises, mental and psychological training, and nutritional/health coaching.
Sports Training Principles
Progression
To improve fitness levels, an individual needs to increase the intensity and duration of their training routine gradually. Gradual and systematic increases in training stress maintain tissue overload and continue the body’s training adaptation. Training variables must be increased to induce further transformation. These include:
The rate of progression is important as progressing too fast can result in injury, while going too slow can delay improvement goals.
Periodization and Regularity
Maintaining a consistent exercise regimen is important, with training occurring at regular intervals.
Training three-five times each week is recommended.
Ensure adequate sleep to train at optimal levels.
A proper nutrition plan to operate at high capacity during training.
Varying training variables like activity, rest, frequency, intensity, and duration help maintain optimal stimulus and address goal adjustments to avoid overtraining, injury, and burnout.
Overload
Overloading occurs when the training exercise is more than an individual’s body can take. Challenging an individual’s current fitness and performance levels generates improvements. For example, soccer players alternate between sprinting, jogging, and backpedaling during games. They do 40-50-minute jogging sessions daily to maintain stamina and endurance.
This means pushing the body, so the heart works at a high percentage of its maximum capacity.
Determining the proper intensity level depends on various factors, including age, weight, and overall fitness level.
Excessive overload and/or inadequate rest can result in overtraining, injury, and decreased performance levels.
Variety
Becoming bored with physical training can happen very easily when performing the same routine.
Mixing things up by breaking up the routine and doing other activities is important.
This prevents boredom and can increase motivation to help achieve maximum results.
Recovery
Rest periods between physical training are essential for repairing muscle damage and removing metabolic waste.
The recommended recovery time is between 24 and 48 hours after training.
Alternating more difficult training exercises with easier exercises or alternating muscle groups so as not to work out the same muscles can also achieve recovery.
Not allowing the body to recover properly can lead to muscle fatigue, increasing the risk of injuries.
Balance
When developing a physical training program, it’s important to ensure the whole body is being worked out equally to achieve a balanced fitness level.
Balance routines for the upper and lower body.
Components of a balanced exercise plan include Strength, Cardio, and Flexibility training.
For example:
One day of aerobic exercises for cardio.
One day of rest.
One day of resistance training for strength.
Stretching at the beginning and the end of workouts to relax muscles and maintain flexibility.
Specificity
The principle of specificity recommends that individuals gear their training toward specific goals.
Specific training consists of exercises to develop specific strength, specific muscle groups, and specific motor abilities required for a sport.
Incorporating specific motions and sports tasks generates neuromuscular and metabolic adaptations and muscle memory.
Chiropractic Therapy
Sports chiropractors work closely with massage therapists, performance coaches, athletic trainers, and medical doctors with a diverse treatment approach that is applied based on the needs of the individual. Chiropractic will:
Improve performance.
Reduce the risk of injury.
Alleviate muscle stress.
Expedite injury healing.
Maintain body alignment.
Sports Chiropractor Rehabilitation
References
Kasper, Korey. “Sports Training Principles.” Current sports medicine reports vol. 18,4 (2019): 95-96. doi:10.1249/JSR.0000000000000576
Maestroni, Luca, et al. “Strength and Power Training in Rehabilitation: Underpinning Principles and Practical Strategies to Return Athletes to High Performance.” Sports medicine (Auckland, N.Z.) vol. 50,2 (2020): 239-252. doi:10.1007/s40279-019-01195-6
Ralston, Grant W et al. “Weekly Training Frequency Effects on Strength Gain: A Meta-Analysis.” Sports medicine – open vol. 4,1 36. 3 Aug. 2018, doi:10.1186/s40798-018-0149-9
Schleip, Robert, and Divo Gitta Müller. “Training principles for fascial connective tissues: scientific foundation and suggested practical applications.” Journal of bodywork and movement therapies vol. 17,1 (2013): 103-15. doi:10.1016/j.jbmt.2012.06.007
Van Proeyen, Karen, et al. “Beneficial metabolic adaptations due to endurance exercise training in the fasted state.” Journal of applied physiology (Bethesda, Md.: 1985) vol. 110,1 (2011): 236-45. doi:10.1152/japplphysiol.00907.2010
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