Diduknow

Here are some Important Things to consider when planning your weekly training regime. I am sure you are sick of hearing me say, An effective training regime should include, Cardiovascular, Strength, Mobility, Stability, Flexibility and Mental/Emotional Training. Here are some thoughts to make you think a little harder about how you put your training schedule together.

Did you know?

There is a > 75% correlation between hamstring tightness and lower back pain.

Most pain in the body is not caused at the site of the pain, but rather from injury elsewhere.

Tight/short Iliopsoas (hip flexors) can be responsible for Low back pain, emotional disturbances, constipation, and pelvic instability.

Most muscular skeletal dysfunction is due to a lack of strength. flexibility and mobility of our joints, muscles and connective tissue. AND yet we continue to ignore training that increases joint range of motion, flexibility and stability. We ignore the requirement to be strong.

Bottom line, our muscles and connective tissue move our bones, not the other way around. If we fail to strengthen and lengthen our muscles, ligaments and tendons, we WILL become dysfunctional. FLEXIBILTY, STRENGTH, STABILITY and MOBILITY are a must in every training regime.

So, next time you wonder why your low back hurts, or your ITB is causing you knee pain, or you are constipated….or you just hurt for no apparent reason, get your arse to an appropriate class!

Did you know?

If you do what you’ve always done, you’ll get what you’ve always gotten? That goes for your training results too! One of the reasons we regularly change up the Timetable at Core Principles Studio, is so that you are encouraged to try new Challenges.

A Change is as good as a holiday….if you always train in the evening, consider trying a 6am class. If you only train at 6am, throw in a morning class or a 6pm….these subtle changes trick your body….giving us different results.

If you are a cardio junky….and I know there are a lot of you, try some HIIT, Strength or Flexibility training. It will improve your performance when you do your cardio classes.

Did you know?

Early morning training has a some benefits that you won’t get from training at other times of the day.

Kick start your metabolism, and have your metabolism work for you ALL day.

Mental acuity and alertness is highest early morning.

Your hormones are on your side first thing in the morning.

Large doses of the good drugs in your system to start your day right. Thus enhanced mood from the get go!

Work out done and dusted before work, a sunny day and all the other excuses you might drag out to avoid a training session later on.

Did you know?

We stretch to

1/ Prepare our muscles and joints for exercise

2/ Avoid injury

3/ Return our muscles to their proper resting length post work out.

4/ Increase joint mobility/ROM

5/ Increase flexibility

Did you know?

Steady state cardio, E.G. Running, Biking, Elliptical Trainers:

  • Tend to encourage the storage of visceral fat, rather than burning it.
  • Tends to lead to a reduction in lean muscle mass rather than an increase.
  • Is NOT the ideal exercise for fat loss.
  • It takes a large amount of time to enter the fat burning zone with type of training and us such is time consuming and inefficient.

“A high-intensity workout increases the body’s need for oxygen during the effort and creates an oxygen shortage, causing your body to ask for more oxygen during recovery,” says Eric Salvador, NASM, NSCA, head instructor at The Fhitting Room in New York City.  “This afterburn effect is referred to as Excess Post-Exercise Oxygen Consumption (EPOC) and is the reason why intense exercise will help burn more fat and calories than regular aerobic and steady-state workouts.”

Sooooooo…..

Did you know?

  • Research shows that you can achieve more progress in a mere 15 minutes of HIIT than the girl jogging on a treadmill for an hour.
  • Two weeks of HIIT improves your aerobic capacity as much as 6-8 weeks of endurance training (done three times per week)
  • Not only do you burn more calories during a HIIT workout but the effects of intense physical exertion kicks your body into hyper drive, which means you burn more fat and calories in the following 24 hours.
  • HIIT training pushes us into our anaerobic zone resulting in a healthier heart.
  • No equipment necessary. Body weight training keeps us moving at full speed.
  • Causes us to lose fat not muscle. (steady state cardio tends to promote muscle loss.  HIIT workouts ensure fat loss but muscle preservation and/or gain.
  • HIIT stimulates production of human growth hormone by up to 450% which means a higher basic metabolic rate and a decline in the aging process.
  • HIIT is a challenging, fun and results driven workout. You definitely won’t be bored.

BUT BE WARNED – HIIT type training is a 2 -3 times per week proposition. The body needs adequate recovery time from the pounding of a HIIT session. It is definitely NOT recommended to do more than 1 HIIT session in a day.

Did you know?

We were born to Dance. Dancing is written in our DNA. Dancing encourages extremely high doses of Endorphins, Dopamine, Oxytocins and other mood enhancing chemicals into our brains. It also promotes the release of GABA, a hormone that helps us to learn.

Dancing promotes coordination, enhances balance and mobility, is great cardiovascular exercise and is fun. It helps to develop social skills and if we can let go of our BS is one of the truly natural forms of exercise to humans.

Dance, it brings the JOY.

Did you know?

Planking and other Core Stability training is more beneficial to your Core than Crunches?

Did you know?

Strength training isn’t just about weight training? Body weight training is an excellent tool to develop Functional Strength. Resistance bands and other resistance tools bring control to your strength training. Plyometric training develops explosive strength.

Did you know?

You should be consuming approximately 1 litre of water for every 25kg you weigh? And that’s before you start training for the day. Being well hydrated is vital to good health, allows for the removal of metabolites and toxins from the body, improves circulation, helps with performance and stimulates the lymphatic system.

Did you know?

Magnesium supplements may help you perform better, reducing cramps and muscle spasm, calming the nervous system and helping a good night’s sleep?

Did you know?

Protein supplements may assist in recovery from training. Good quality, preferably alkaline and organic supplements are an excellent means for improving your rate of recovery.

Finally….Did you know?

Over training can lead to

  • Insomnia
  • Poor Mood
  • Hormonal Upset
  • Interruptions to the Menstrual Cycle.
  • Poor/Sluggish Recovery
  • Decrease in motivation.
  • Increased injury.

Sometimes your training for the day should be REST. You should have a minimum of 1 full 24 hours rest per week. Without this your performance will decline and you WILL be at risk of all of the above.