Mark Dilworth, BA, PES
Showing posts with label Sports Injuries. Show all posts
Showing posts with label Sports Injuries. Show all posts
Tuesday, January 27, 2015
Top 5 Sports Injuries [Infographic]
You can't play if you're injured. Here are the top 5 sports injuries to avoid:
Thursday, July 4, 2013
Barefoot Style Running Shoes vs. Traditional Trainers
Ever since the idea of running and training barefoot burst into the running community with the release of Chris McDougall’s best-selling book, Born to Run - which advocated running barefoot after a study of the amazing Tarahumara tribe, a reclusive Mexican Indian group who often run ultra-long distances in no shoes at all, or very thin sandals - it has become all the rage.
The idea is that running barefoot naturally improves your running form, encouraging you to land on the balls of your feet rather than on your heel, leading to fewer injuries.
While running totally barefoot is an option for the Tarahumara, as well as many African runners, it is rather perilous in the western world, where most of us run on concrete covered streets, with the constant risk of the odd piece of broken glass or rusty nail lying around.
Never ones to miss out on an opportunity, with the advent of this new craze, running companies have developed a whole range of ‘barefoot’ running shoes. We thought we’d check them out for ourselves and weigh in whether you should believe the hype about barefoot running:
COMFORT
Traditional Trainers: While this varies largely depending on the style, the whole point of traditional trainers is to cushion and support your feet, offering a chunky barrier between your feet and the ground.
Barefoot Style Shoes: Most barefoot style running shoes, particularly the five ‘fingered’ kind offer almost zero padding. Steer clear of these until you’re a barefoot pro.
WINNER: Traditional trainers!
The idea is that running barefoot naturally improves your running form, encouraging you to land on the balls of your feet rather than on your heel, leading to fewer injuries.
While running totally barefoot is an option for the Tarahumara, as well as many African runners, it is rather perilous in the western world, where most of us run on concrete covered streets, with the constant risk of the odd piece of broken glass or rusty nail lying around.
Never ones to miss out on an opportunity, with the advent of this new craze, running companies have developed a whole range of ‘barefoot’ running shoes. We thought we’d check them out for ourselves and weigh in whether you should believe the hype about barefoot running:
COMFORT
Traditional Trainers: While this varies largely depending on the style, the whole point of traditional trainers is to cushion and support your feet, offering a chunky barrier between your feet and the ground.
Barefoot Style Shoes: Most barefoot style running shoes, particularly the five ‘fingered’ kind offer almost zero padding. Steer clear of these until you’re a barefoot pro.
WINNER: Traditional trainers!
For ultimate comfort, go for a super supportive style such as those pictured, available alongside other Adidas shoes for men and women from online stockists, Brantano.
INJURY RISK
Traditional Trainers: It is argued, at least by the advocates of barefoot style training shoes, that traditional padded trainers encourage runners to land on their heels, thus increasing the chance of high impact related injuries. However…
Barefoot Style Shoes: A report by scientists in Taiwan earlier this year found that the way you run is far more important than whether or not you wear shoes and that runners who are used to wearing shoes may actually be more susceptible to injury if they start running barefoot, but maintain their previous form.
DRAW!
FOOT HEALTH
INJURY RISK
Traditional Trainers: It is argued, at least by the advocates of barefoot style training shoes, that traditional padded trainers encourage runners to land on their heels, thus increasing the chance of high impact related injuries. However…
Barefoot Style Shoes: A report by scientists in Taiwan earlier this year found that the way you run is far more important than whether or not you wear shoes and that runners who are used to wearing shoes may actually be more susceptible to injury if they start running barefoot, but maintain their previous form.
DRAW!
FOOT HEALTH
Traditional Trainers: Even if you do everything you can to prevent foot problems, such as keeping feet clean and dry as well as wearing properly fitted shoes and socks, running in traditional trainers still take its toll on your foot health, and long runs can lead to nasty blisters.
Barefoot Style Shoes: Not only do barefoot style shoes let the toes splay out more naturally, they’re often made of more malleable materials, so the risk of blisters and friction burns is far reduced. What’s more, as runners begin to adapt to wearing a foot glove or barefoot style of training shoe, they will begin to see increased flexibility and elasticity in the sole of the foot as well as the Achilles heel, due to increased movement.
WINNER: Barefoot Style Shoes!
Barefoot Style Shoes: Not only do barefoot style shoes let the toes splay out more naturally, they’re often made of more malleable materials, so the risk of blisters and friction burns is far reduced. What’s more, as runners begin to adapt to wearing a foot glove or barefoot style of training shoe, they will begin to see increased flexibility and elasticity in the sole of the foot as well as the Achilles heel, due to increased movement.
WINNER: Barefoot Style Shoes!
The ultimate shoes for foot health are a five toe style in a breathable fabric such as these Seeya Trainers, available from Primal Lifestyle.
OVERALL: Traditional trainers!
While both styles have some serious pros and cons, our overall winner are traditional trainers. This might just be a case of loving what you know, but comfort and support still get our vote and it seems that when it comes to injuring yourself, it is how you run, and not what you wear that really counts!
Download your FREE 10-Minute Strength and Power Workouts now!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
While both styles have some serious pros and cons, our overall winner are traditional trainers. This might just be a case of loving what you know, but comfort and support still get our vote and it seems that when it comes to injuring yourself, it is how you run, and not what you wear that really counts!
Download your FREE 10-Minute Strength and Power Workouts now!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Thursday, March 21, 2013
Training to Train Your Body for Sports Performance
"Training to train" for sports performance or preconditioning is critical in order to prevent or minimize injuries. Muscle areas such as the hamstrings need preconditioning because the hamstrings are prone to injury.
Preconditioning can be done all year to supplement your main training program.
Here are 4 tips on preconditioning your muscles:
1. Injury risks like torn anterior cruciate knee ligaments, achilles tendon strains/tears and hamstring pulls can be lessened with proper training.
Eccentric contraction training (force reduction) of muscles can significantly reduce your injury risks.
These exercises help build eccentric contraction strength:
a. Running downhill.
b. Depth jumps (emphasize the landing and hold only).
c. Eccentric muscle contraction weight training (i.e., the lowering phase of a lift). For example, you would lift the weight on a hamstring curl for one count and lower the weight for 3-4 counts.
d. Improving your muscular balance. For example, your quadricep muscles should not be significantly stronger than your hamstring muscles. Your frontside should not be significantly stronger than your backside. And, your left side should not be significantly stronger than your right side.
One-legged and one-armed exercises help you to maintain muscular balance.
e. Range of motion should not be restricted. Do exercises with a full range of motion unless you are in rehabilitation. Rehab exercises are done to restore your full range of motion.
2. Part of preconditioning is making sure your running mechanics are perfected. Bad running mechanics can cause injury when you start to run at full speed. For example, if you over-stride when running, it will cause a "braking effect" which will slow you down and possibly cause groin and hamstring injuries.
Another common running mechanics problem is a "lazy heel" when it leaves the ground. The faster the running speed, the higher the heel on the rear foot should kick up. When the foot leaves the ground, it should follow a path straight up to the buttocks. It should not flail from side to side or lag.
Part of preconditioning is TRAINING YOUR BODY WITH CORRECT BIOMECHANICS (movements) for weight training, speed training and power training.
3. Another big part of preconditioning is to improve muscle flexibility and joint range of motion. A good time to do this is after a workout when your body is warm and blood flow is good. Pre-workout dynamic flexibility exercises are also important.
You can also precondition your achilles tendons after a speed workout because of the increased blood flow to the tendons (this area normally doesn't get strong blood flow).
4. Certain weight training exercises are good preconditioning exercises. They include:
--Lunges (forward, reverse, lateral and transverse)
--Step ups (front, lateral and transverse)
--Shoulder exercises
--Trunk exercises like planks, bridges, cobras and medicine ball exercises
--Hamstring exercises like glute/hamstring drops and hamstring curls
--Pushups, Pullups and other back exercises like rows
--Bench Press
--Squats (including single leg and split)
Many of these exercises can be done as bodyweight exercises.
These exercises should also emphasize concentric (force production), eccentric (force reduction) and isometric (force stabilization) contractions.
Download your FREE 10-Minute Strength and Power Workouts now!
Mark Dilworth, BA, PES
Sports Fitness Hut
Preconditioning can be done all year to supplement your main training program.
Here are 4 tips on preconditioning your muscles:
1. Injury risks like torn anterior cruciate knee ligaments, achilles tendon strains/tears and hamstring pulls can be lessened with proper training.
Eccentric contraction training (force reduction) of muscles can significantly reduce your injury risks.
These exercises help build eccentric contraction strength:
a. Running downhill.
b. Depth jumps (emphasize the landing and hold only).
c. Eccentric muscle contraction weight training (i.e., the lowering phase of a lift). For example, you would lift the weight on a hamstring curl for one count and lower the weight for 3-4 counts.
d. Improving your muscular balance. For example, your quadricep muscles should not be significantly stronger than your hamstring muscles. Your frontside should not be significantly stronger than your backside. And, your left side should not be significantly stronger than your right side.
One-legged and one-armed exercises help you to maintain muscular balance.
e. Range of motion should not be restricted. Do exercises with a full range of motion unless you are in rehabilitation. Rehab exercises are done to restore your full range of motion.
2. Part of preconditioning is making sure your running mechanics are perfected. Bad running mechanics can cause injury when you start to run at full speed. For example, if you over-stride when running, it will cause a "braking effect" which will slow you down and possibly cause groin and hamstring injuries.
Another common running mechanics problem is a "lazy heel" when it leaves the ground. The faster the running speed, the higher the heel on the rear foot should kick up. When the foot leaves the ground, it should follow a path straight up to the buttocks. It should not flail from side to side or lag.
Part of preconditioning is TRAINING YOUR BODY WITH CORRECT BIOMECHANICS (movements) for weight training, speed training and power training.
3. Another big part of preconditioning is to improve muscle flexibility and joint range of motion. A good time to do this is after a workout when your body is warm and blood flow is good. Pre-workout dynamic flexibility exercises are also important.
You can also precondition your achilles tendons after a speed workout because of the increased blood flow to the tendons (this area normally doesn't get strong blood flow).
4. Certain weight training exercises are good preconditioning exercises. They include:
--Lunges (forward, reverse, lateral and transverse)
--Step ups (front, lateral and transverse)
--Shoulder exercises
--Trunk exercises like planks, bridges, cobras and medicine ball exercises
--Hamstring exercises like glute/hamstring drops and hamstring curls
--Pushups, Pullups and other back exercises like rows
--Bench Press
--Squats (including single leg and split)
Many of these exercises can be done as bodyweight exercises.
These exercises should also emphasize concentric (force production), eccentric (force reduction) and isometric (force stabilization) contractions.
Download your FREE 10-Minute Strength and Power Workouts now!
Mark Dilworth, BA, PES
Sports Fitness Hut
Friday, February 15, 2013
7 Sports with High Back Injury Rates
There's been more than one athletic career ended by a back injury....here are the facts:
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workout and start changing your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Source: www.backpainrelief.net
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workout and start changing your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Tuesday, October 2, 2012
Strengthen Hamstrings to Lessen Knee ACL Injury Risk
Knee anterior cruciate ligament (ACL) injuries are among the most devastating for athletes.
There are some training techniques you can use to lessen the risk of this injury. The knee ACL is located within the capsule of the knee and connects the thigh bone (femur) to the shin bone (tibia). Pictured below is a torn knee ACL:
Females injure their ACLs at six times the rate of males. Females demonstrate a lower hamstring to quadricep ratio. This means they typically have weaker hamstrings compared to males. They also demonstrate different muscle activation patterns compared to males.
Females are typically quadricep dominant athletes which means they use their strong quadriceps muscles and do not use their weak hamstrings enough. Strength training for females should be adjusted to adequately strengthen the hamstrings.
The hamstring muscle group acts to protect the ACL and the opposing quadricep muscle group places stress on the ACL.
The best prevention for hamstring injuries and hamstring-related injuries are adequate flexibility and strength.
Two common exercises, the lunge and step up (pictured above), can be adjusted to work your hamstrings more during these exercises.....its simple to do:
For the step up exercise - the higher the platform (needs to be at least knee high), the more your hamstrings will be worked.
For the lunge - step out farther on your lunge step and your hamstrings will be worked more than your quadriceps.
Some other flexibility and strength exercises for your hamstrings:
Hamstring Flexibility - resistance band eccentric stretch and static stretch (static stretch should be done after workout or game).
Hamstring Strength - lying or standing hamstring machine curl, deadlift, good morning exercise (with or without weights) and glute/ham raises.
Be sure and download your Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
There are some training techniques you can use to lessen the risk of this injury. The knee ACL is located within the capsule of the knee and connects the thigh bone (femur) to the shin bone (tibia). Pictured below is a torn knee ACL:
Females injure their ACLs at six times the rate of males. Females demonstrate a lower hamstring to quadricep ratio. This means they typically have weaker hamstrings compared to males. They also demonstrate different muscle activation patterns compared to males.
Females are typically quadricep dominant athletes which means they use their strong quadriceps muscles and do not use their weak hamstrings enough. Strength training for females should be adjusted to adequately strengthen the hamstrings.
The hamstring muscle group acts to protect the ACL and the opposing quadricep muscle group places stress on the ACL.
The best prevention for hamstring injuries and hamstring-related injuries are adequate flexibility and strength.
Two common exercises, the lunge and step up (pictured above), can be adjusted to work your hamstrings more during these exercises.....its simple to do:
For the step up exercise - the higher the platform (needs to be at least knee high), the more your hamstrings will be worked.
For the lunge - step out farther on your lunge step and your hamstrings will be worked more than your quadriceps.
Some other flexibility and strength exercises for your hamstrings:
Hamstring Flexibility - resistance band eccentric stretch and static stretch (static stretch should be done after workout or game).
Hamstring Strength - lying or standing hamstring machine curl, deadlift, good morning exercise (with or without weights) and glute/ham raises.
Be sure and download your Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Friday, January 6, 2012
How to Prevent Knee ACL Injuries
A knee anterior cruciate ligament (ACL) injury is the most common injury affecting the knee joint. About 70% of all serious knee injuries involve damage to the knee ACL. And, about 80% of these injuries occur without any contact from another player.
There are some training techniques you can use to lessen the risk of this injury. The knee ACL is located within the capsule of the knee and connects the thigh bone (femur) to the shin bone (tibia).
Most knee ACL injuries occur when you decelerate, come to a sudden stop or land with improper technique while placing too much stress on the knees. Athletes should dominate the hamstrings, hips and glutes during movement. The hips are often under-used during sports competition.
Lateral lunges and lateral bounding teaches you how to move correctly while dominating movement with the hips.
You should also learn proper landing techniques using exercises such as vertical jumps, broad jumps and depth jumps.
Another common mechanical breakdown is when the knees protrude far in front of the feet when decelerating, landing or squatting. This puts undue stress on the knees and often causes injury. Also, when the quadriceps are much stronger than the hamstrings, this can cause an ACL injury. Research has shown that the hamstrings play an important role in stabilizing the knee and protecting the ACL during deceleration.
Females injure their ACLs at six times the rate of males. Females demonstrate a lower hamstring to quadricep ratio. This means they typically have weaker hamstrings compared to males. They also demonstrate different muscle activation patterns compared to males.
Females are typically quadricep dominant athletes which means they use their strong quadriceps muscles and do not use their weak hamstrings enough.Strength training for females should be adjusted to adequately strengthen the hamstrings.
There are few injuries as bothersome and harder to recover from than hamstring injuries. Prevention of hamstring injuries is the best solution.
The hamstring muscle group acts to protect the ACL and the opposing quadricep muscle group places stress on the ACL.
The best prevention for hamstring injuries and hamstring-related injuries are adequate flexibility and strength.
You are also at risk of a hamstring injury when the gluteus maximus doesn't fire properly. When the hip flexors are tight, they cause weakness in the gluteus maximus.
This often leads to the hamstrings doing the work that the gluteus maximus should be doing. And, since the hamstrings are not equipped to handle this type of workload, injury to the hamstrings is the result. Therefore, it is critical to have flexible hip flexors.
Try these flexibility and strength exercises for your hamstrings:
Hamstring Flexibility - walking lunges, resistance band eccentric stretch and static stretch (static stretch should be done after workout or game).
Hamstring Strength - lying or standing hamstring machine curl, deadlift, good morning exercise (with or without weights) and glute/ham raises.
Surgery will be necessary for a tear of the ACL. Usually, the tear is repaired by using a part of another healthy ligament to replace the damaged ACL. Rehabiliation for a torn ACL takes about 3-4 months and it takes 8 months or more before you can return to competition.
Be sure and download your Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
There are some training techniques you can use to lessen the risk of this injury. The knee ACL is located within the capsule of the knee and connects the thigh bone (femur) to the shin bone (tibia).
Most knee ACL injuries occur when you decelerate, come to a sudden stop or land with improper technique while placing too much stress on the knees. Athletes should dominate the hamstrings, hips and glutes during movement. The hips are often under-used during sports competition.
Lateral lunges and lateral bounding teaches you how to move correctly while dominating movement with the hips.
You should also learn proper landing techniques using exercises such as vertical jumps, broad jumps and depth jumps.
Another common mechanical breakdown is when the knees protrude far in front of the feet when decelerating, landing or squatting. This puts undue stress on the knees and often causes injury. Also, when the quadriceps are much stronger than the hamstrings, this can cause an ACL injury. Research has shown that the hamstrings play an important role in stabilizing the knee and protecting the ACL during deceleration.
Females injure their ACLs at six times the rate of males. Females demonstrate a lower hamstring to quadricep ratio. This means they typically have weaker hamstrings compared to males. They also demonstrate different muscle activation patterns compared to males.
Females are typically quadricep dominant athletes which means they use their strong quadriceps muscles and do not use their weak hamstrings enough.Strength training for females should be adjusted to adequately strengthen the hamstrings.
There are few injuries as bothersome and harder to recover from than hamstring injuries. Prevention of hamstring injuries is the best solution.
The hamstring muscle group acts to protect the ACL and the opposing quadricep muscle group places stress on the ACL.
The best prevention for hamstring injuries and hamstring-related injuries are adequate flexibility and strength.
You are also at risk of a hamstring injury when the gluteus maximus doesn't fire properly. When the hip flexors are tight, they cause weakness in the gluteus maximus.
This often leads to the hamstrings doing the work that the gluteus maximus should be doing. And, since the hamstrings are not equipped to handle this type of workload, injury to the hamstrings is the result. Therefore, it is critical to have flexible hip flexors.
Try these flexibility and strength exercises for your hamstrings:
Hamstring Flexibility - walking lunges, resistance band eccentric stretch and static stretch (static stretch should be done after workout or game).
Hamstring Strength - lying or standing hamstring machine curl, deadlift, good morning exercise (with or without weights) and glute/ham raises.
Surgery will be necessary for a tear of the ACL. Usually, the tear is repaired by using a part of another healthy ligament to replace the damaged ACL. Rehabiliation for a torn ACL takes about 3-4 months and it takes 8 months or more before you can return to competition.
Be sure and download your Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Friday, December 24, 2010
Speed Training Without Injuries
Over-training with your speed drills will lead to injuries. With speed training, too much work will cause you to stop making progress! Just think about how intense speed drills are for your body. Listen to your body's warning signals. Avoid injuries by wisely planning your speed work.
"Quality speed training" work is better than just "quantity of speed trainig" work. Speed training for 5-6 days a week will break down your body and lead to injuries.
When you do quality speed training, like 3 days a week, you give your body the needed time to recover. If you've had a very intense speed workout, your body needs at least 48 hours to recover.
Speed training, unlike endurance running, will not benefit you more by doing more and more speed work. Choose quality speed work over quantity of speed work (less gives more benefit). So, doing sprint training every day will eventually give you mental and physical exhaustion.
Also, if your body is exhausted, you will not be able to give the "maximum effort" it takes to improve your running speed. You have to train fast to get faster.
Even during a quality speed training workout, you need adequate rest between sprints. So, if you are doing 80 yard sprints, rest about 8 minutes between sprints (about 1 minute of rest for every 10 yards sprinted).
Finally, speed training should be done at the beginning of your workout when you are fresh. Your body's neuromuscular system is highly fatigue-prone at high intensities.
Train smarter and not just harder!
Be sure and download your Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts and start shaping your body faster!
Other things being equal, a muscular, powerful athlete will outperform a fat, slower or skinny, weaker athlete. Sports Fitness Hut's Fat Blaster Athletic Power Training System will give you your "lean and mean" athletic machine!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
"Quality speed training" work is better than just "quantity of speed trainig" work. Speed training for 5-6 days a week will break down your body and lead to injuries.
When you do quality speed training, like 3 days a week, you give your body the needed time to recover. If you've had a very intense speed workout, your body needs at least 48 hours to recover.
Speed training, unlike endurance running, will not benefit you more by doing more and more speed work. Choose quality speed work over quantity of speed work (less gives more benefit). So, doing sprint training every day will eventually give you mental and physical exhaustion.
Also, if your body is exhausted, you will not be able to give the "maximum effort" it takes to improve your running speed. You have to train fast to get faster.
Even during a quality speed training workout, you need adequate rest between sprints. So, if you are doing 80 yard sprints, rest about 8 minutes between sprints (about 1 minute of rest for every 10 yards sprinted).
Finally, speed training should be done at the beginning of your workout when you are fresh. Your body's neuromuscular system is highly fatigue-prone at high intensities.
Train smarter and not just harder!
Be sure and download your Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts and start shaping your body faster!
Other things being equal, a muscular, powerful athlete will outperform a fat, slower or skinny, weaker athlete. Sports Fitness Hut's Fat Blaster Athletic Power Training System will give you your "lean and mean" athletic machine!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Wednesday, November 17, 2010
Lessen Joint Pain With Bodyweight Workouts
You have to deal with joint pain (or injuries) as an athlete. The impact of jumping, cutting, colliding and stopping in sports takes a heavy toll on your joints. This is where bodyweight workouts can help you big-time!
Bodyweight strength and power workouts are great for sculpting your body without your joints taking a pounding from lifting heavy weights.
To get your muscles to improve power (how fast your muscles can produce force), do some or all of the exercises full speed.
Getting stronger and stronger won't help you much if your power doesn't improve. Also, you will really burn fat when doing exercises at full speed!
Bodyweight workout circuits are a tried and true method to burn more fat, increase strength/endurance and improve heart health.
Do each exercise (10 repetitions) one after the other with little or no rest between exercises. Rest 2-3 minutes and do the circuit 2 more times. Here is a good bodyweight workout:
--Bodyweight squats, moderate pace
--Pullups, moderate pace
--Pushups on medicine ball, moderate pace
--Squat jumps (pictured above), full speed
--Back extensions, moderate pace
--2-Handed medicine ball chest pass, full speed
Use correct form and get after it!
Download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Bodyweight strength and power workouts are great for sculpting your body without your joints taking a pounding from lifting heavy weights.
To get your muscles to improve power (how fast your muscles can produce force), do some or all of the exercises full speed.
Getting stronger and stronger won't help you much if your power doesn't improve. Also, you will really burn fat when doing exercises at full speed!
Bodyweight workout circuits are a tried and true method to burn more fat, increase strength/endurance and improve heart health.
Do each exercise (10 repetitions) one after the other with little or no rest between exercises. Rest 2-3 minutes and do the circuit 2 more times. Here is a good bodyweight workout:
--Bodyweight squats, moderate pace
--Pullups, moderate pace
--Pushups on medicine ball, moderate pace
--Squat jumps (pictured above), full speed
--Back extensions, moderate pace
--2-Handed medicine ball chest pass, full speed
Use correct form and get after it!
Download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Tuesday, July 6, 2010
Sports Injury Prevention
Prevent sports injuries with proper training techniques! Injury prevention is always the best way! If you are an injured athlete, you can't compete! Its that simple! The purpose of your sports fitness training is to give your body the best chance at avoiding injuries while competing at a high level. Here are some tips:
Don't over-train. Over-training is a leading cause of sports injuries. Signs of over-training include slow foot movement, extreme exhaustion and sloppy execution of exercises.
Perform the exercises correctly. If you repeatedly do your exercises the wrong way, you will end up with injuries. Also, the exercises will train the wrong muscles the wrong way. For example, if an exercise hurts, that is a sign that you are injured or you are doing the exercise wrong. You might need the help of a professional trainer.
Don't do exercises before you are ready for them. For example, you shouldn't be doing high speed plyometric exercises before you have adequate core and body strength.
Don't base your exercise program on something you read in a magazine! Also, don't base your exercise program on another athlete's program. Every athlete is different and will have a unique training program. A professional trainer can design a program just for you!
Get a fitness and nutrition assessment done by a professional trainer! This is a very important step to take. Among other things, postural deficiencies, body fat percentage, muscle imbalances and flexibility problems are identified. Also, you need to know if you are eating like an athlete should!
What are you waiting for? Schedule your fitness and nutrition assessment today! It won't cost you anything but your time (about 45 minutes)! Call (512-289-8879) or email me at the bottom of this post! Don't put it off!
Train hard, smart and injury free!
Be sure and download your Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Don't over-train. Over-training is a leading cause of sports injuries. Signs of over-training include slow foot movement, extreme exhaustion and sloppy execution of exercises.
Perform the exercises correctly. If you repeatedly do your exercises the wrong way, you will end up with injuries. Also, the exercises will train the wrong muscles the wrong way. For example, if an exercise hurts, that is a sign that you are injured or you are doing the exercise wrong. You might need the help of a professional trainer.
Don't do exercises before you are ready for them. For example, you shouldn't be doing high speed plyometric exercises before you have adequate core and body strength.
Don't base your exercise program on something you read in a magazine! Also, don't base your exercise program on another athlete's program. Every athlete is different and will have a unique training program. A professional trainer can design a program just for you!
Get a fitness and nutrition assessment done by a professional trainer! This is a very important step to take. Among other things, postural deficiencies, body fat percentage, muscle imbalances and flexibility problems are identified. Also, you need to know if you are eating like an athlete should!
What are you waiting for? Schedule your fitness and nutrition assessment today! It won't cost you anything but your time (about 45 minutes)! Call (512-289-8879) or email me at the bottom of this post! Don't put it off!
Train hard, smart and injury free!
Be sure and download your Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Tuesday, July 28, 2009
Avoid Groin Injuries!
Do your best to avoid groin injuries! One of my worst injuries as an athlete was pulled muscles in the groin (groan!) area! It is impossible to sprint, cut and explode the way you need to during practice or games when the groin area is hurt.
Prevention is best when it comes to injuries. Trust me, it can take a long time for your groin area to heal! You need to keep the groin area flexible and you will help prevent painful, nagging injuries.
The groin flexibility test will measure the flexibility in the adductors.
1. Sit on the floor with your knees bent, feet flat on the floor and legs together.
2. Let your knees drop sideways as far as possible keeping your feet together. The soles of your feet should be together.
3. Grab your feet and pull your ankles as close to your body as possible. Measure the distance from your heels to your groin. Record the results.
Groin Flexibility Test Results
Poor - 25 cm
Fair - 20 cm
Good - 15 cm
Very good - 10 cm
Excellent - 5 cm
Good stretches for the groin area are lateral lunges, seated butterfly stretch, kneeling hip flexor/groin stretch and static standing adductor stretch.
Stretch that groin area every day and prevent the pain and injuries!
Be sure and download your Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Prevention is best when it comes to injuries. Trust me, it can take a long time for your groin area to heal! You need to keep the groin area flexible and you will help prevent painful, nagging injuries.
The groin flexibility test will measure the flexibility in the adductors.
1. Sit on the floor with your knees bent, feet flat on the floor and legs together.
2. Let your knees drop sideways as far as possible keeping your feet together. The soles of your feet should be together.
3. Grab your feet and pull your ankles as close to your body as possible. Measure the distance from your heels to your groin. Record the results.
Groin Flexibility Test Results
Poor - 25 cm
Fair - 20 cm
Good - 15 cm
Very good - 10 cm
Excellent - 5 cm
Good stretches for the groin area are lateral lunges, seated butterfly stretch, kneeling hip flexor/groin stretch and static standing adductor stretch.
Stretch that groin area every day and prevent the pain and injuries!
Be sure and download your Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Monday, July 27, 2009
Knee ACL Injury Rehab Workout
A knee ACL (anterior cruciate ligament) injury rehab is a process that can take 8-12 months. And, if you play a sport, it will probably take another year for you to regain your former speed and power (or as close as you can).
Your knee injury rehab will probably start with you and a physical therapist. The rehab process is a team approach---you, your physical therapist and your personal trainer (get My Fitness Hut's Bodyweight 200 Knee Rehab Workout Book!).
You should rehab the injured knee area as follows:
1. Restore the range of motion.
2. Restore flexibility and strength of the injured knee area.
3. Regain balance lost because of the knee injury.
Stop any exercise that causes sharp pain. Continuing an exercise in pain will only set your rehab back.
Restoring the range of motion is critical because it lays the groundwork for future training. Range of motion should be restored in all 3 planes. If you had a knee injury, you might have to begin your exercises with partial range of motion (working towards full range) in one plane. You would gradually work towards including exercises that required sideways, rotating, twisting or turning actions.
Once range of motion is restored, you can then begin to introduce light weight training exercises and stretching exercises to strengthen the injured muscles, tendons and ligaments.
It is also important to stretch and strengthen the areas around the injured area. Use of machine weights, isometric exercises (the injured area contracts but doesn't move), resistance bands or bodyweight exercises are all good in the rehab process.
Balance and proprioception (limb position sense in 3D space) must be restored or the injury will probably reoccur.
When a part of the body is injured, the nerve cells in that area are also damaged. This affects your control and the stability of the joint structures. Once you have regained some strength and flexibility, you should begin to do balance exercises.
You could start with simple exercises like walking in a straight line and progress to one-legged or closed-eyed exercises. You would then gradually progress to stability ball exercises, foam cushion exercises, BOSU exercises, etc.
The rehab process should not be rushed. Trying to come back too fast from a serious knee ACL injury will almost certainly lead to reinjury.
Be sure and download your Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Your knee injury rehab will probably start with you and a physical therapist. The rehab process is a team approach---you, your physical therapist and your personal trainer (get My Fitness Hut's Bodyweight 200 Knee Rehab Workout Book!).
You should rehab the injured knee area as follows:
1. Restore the range of motion.
2. Restore flexibility and strength of the injured knee area.
3. Regain balance lost because of the knee injury.
Stop any exercise that causes sharp pain. Continuing an exercise in pain will only set your rehab back.
Restoring the range of motion is critical because it lays the groundwork for future training. Range of motion should be restored in all 3 planes. If you had a knee injury, you might have to begin your exercises with partial range of motion (working towards full range) in one plane. You would gradually work towards including exercises that required sideways, rotating, twisting or turning actions.
Once range of motion is restored, you can then begin to introduce light weight training exercises and stretching exercises to strengthen the injured muscles, tendons and ligaments.
It is also important to stretch and strengthen the areas around the injured area. Use of machine weights, isometric exercises (the injured area contracts but doesn't move), resistance bands or bodyweight exercises are all good in the rehab process.
Balance and proprioception (limb position sense in 3D space) must be restored or the injury will probably reoccur.
When a part of the body is injured, the nerve cells in that area are also damaged. This affects your control and the stability of the joint structures. Once you have regained some strength and flexibility, you should begin to do balance exercises.
You could start with simple exercises like walking in a straight line and progress to one-legged or closed-eyed exercises. You would then gradually progress to stability ball exercises, foam cushion exercises, BOSU exercises, etc.
The rehab process should not be rushed. Trying to come back too fast from a serious knee ACL injury will almost certainly lead to reinjury.
Be sure and download your Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Tuesday, May 12, 2009
Shin Stretch Will Reduce Risk of Shin Splints
The shin stretch should be part of your exercise program to help prevent painful shin splints...tight lower leg muscles contribute to shin splints.
To do the shin stretch, stand upright and place the top of your toes on the ground behind you. Press your ankle to the ground.
Keep your calf muscles flexible by doing the leaning calf muscle stretch. Over-training and cheap footwear are also major causes of shin splints.
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster! There are 3 levels: beginner, intermediate and advanced. Start at your level and progress.
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
To do the shin stretch, stand upright and place the top of your toes on the ground behind you. Press your ankle to the ground.
Keep your calf muscles flexible by doing the leaning calf muscle stretch. Over-training and cheap footwear are also major causes of shin splints.
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster! There are 3 levels: beginner, intermediate and advanced. Start at your level and progress.
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Thursday, April 16, 2009
Strengthen Your Weak Knee With Step Ups
I have strengthened my weaker left knee (and the tendons, ligaments, etc. around it) by doing exercises like step ups.
Step ups force you to balance and work one leg at a time with no help (compensating) from the other leg. While playing football in college, my left knee had continually gotten weaker with each passing season. I didn't want surgery and opted to rehabilitate the knee with exercise.
Even today, one-legged exercises like step ups (on knee-high platform) are a big part of my exercise routine. Other one-legged exercises like lunges are great because one-legged exercises use the same pathways that it takes to run and they help improve your balance.
Using the right exercises can help prevent and/or rehabilitate injuries.
Be sure and download your Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Step ups force you to balance and work one leg at a time with no help (compensating) from the other leg. While playing football in college, my left knee had continually gotten weaker with each passing season. I didn't want surgery and opted to rehabilitate the knee with exercise.
Even today, one-legged exercises like step ups (on knee-high platform) are a big part of my exercise routine. Other one-legged exercises like lunges are great because one-legged exercises use the same pathways that it takes to run and they help improve your balance.
Using the right exercises can help prevent and/or rehabilitate injuries.
Be sure and download your Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Thursday, April 2, 2009
Train Smart And Prevent Injuries
Prevent, or reduce the risk of injuries with the proper sports training techniques.....
Warm-up properly to avoid injuries.... walking for 2 minutes is not a good warm-up. A good dynamic warm-up prepares your body best for intense practices or games. A sample dynamic warm-up could be a 5-10 minute jog, prisoner squats, cone/ladder drills, lunges, etc. Static stretches would be done after your workout or game.
Don't underestimate the benefits of sports massages. The benefits include improved flexibility, tension release, relieving of swelling, alleviation of fatigue and prevention of injuries.
Along the same lines, self myofascial release with foam rolls (SMFR) is a type of self massage that you can do every day and prevent various muscle injuries, strains and tears.
Protect your feet....its amazing how many injuries can be avoided by wearing quality footwear (interpreted: don't wear cheap athletic shoes). If you have flat feet or high arches you definitely need the right footwear.
Avoid various tendonitis injuries (pain, swelling) caused by over-training and wear and tear. Rest and recovery is important. R.I.C.E.R. (REST, ICE, COMPRESSION, ELEVATION, REFERRAL FOR MEDICAL ASSISTANCE) should be followed immediately after a muscle or tendon injury.
Train to lessen the risk of a knee anterior cruciate ligament (ACL) injury....it is the most common injury affecting the knee joint. Do this by having adequate hamstring strength and practicing proper landing, jumping, stopping and cutting techniques.
Continuing on with hamstrings...prevention of hamstring injuries is the best solution. They are tough to recover from so adequate hamstring strength and flexibility is needed to lessen the risk of injury.
Strengthen and stretch your throwing shoulder muscles to avoid rotator cuff, shoulder and elbow injuries.
Strengthen and stabilize your core to prevent injuries such as low back pain, oblique strains/pulls, neck pain, ruptured disks and various other muscle and ligament strains.
Forget about doing situps....there is a correct way to do situps but most people are not familiar with the technique. The hip flexor muscles are preferentially recruited to do much of the work during incorrect execution of situps. This leads to muscle imbalances and low back pain. Because of the injury potential from doing situps, you are better off finding safer ab exercises like planks and bridges.
Avoid shin splints by not over-training and wearing quality footwear.....also exercising on hard or uneven surfaces or excessive uphill or downhill running can cause shin splints. If you over-pronate (foot and ankle rolls excessively inward when running) you are at risk for shin splints (don't wear cheap shoes!).
Lessen the risk of a torn or injured Achilles tendon (the largest tendon in the body). It takes a full year to recover from a torn Achilles tendon. Stretch and stabilize the tendon with one-legged exercises, calf/peroneal stretches and Achilles tendon stretch.
You don't want Plantar Fasciitis (the long, flat ligament on the bottom of your foot stretches too much, small tears develop and the ligament inflames (ouch!!)! Folks, this is serious pain!
Plantar Fasciitis usually develops over time so takes steps to correct the problem when it first occurs by keeping your foot and ankle area flexible. Also, don't wear (you guessed it!) cheap running shoes! Excessive running on steep hills or inclines can also cause Plantar Fasciitis.
The point is this: prepare your body for competition (stabilize, strength, flexibility, etc.) and maintain your body over time. Don't ignore the warning signs---LIKE PAIN!
Train hard and smart!
Be sure and download your Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts and start shaping your body faster!
Other things being equal, a muscular, powerful athlete will outperform a fat, slower or skinny, weaker athlete. Sports Fitness Hut's Fat Blaster Athletic Power Training System will give you your "lean and mean" athletic machine!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Warm-up properly to avoid injuries.... walking for 2 minutes is not a good warm-up. A good dynamic warm-up prepares your body best for intense practices or games. A sample dynamic warm-up could be a 5-10 minute jog, prisoner squats, cone/ladder drills, lunges, etc. Static stretches would be done after your workout or game.
Don't underestimate the benefits of sports massages. The benefits include improved flexibility, tension release, relieving of swelling, alleviation of fatigue and prevention of injuries.
Along the same lines, self myofascial release with foam rolls (SMFR) is a type of self massage that you can do every day and prevent various muscle injuries, strains and tears.
Protect your feet....its amazing how many injuries can be avoided by wearing quality footwear (interpreted: don't wear cheap athletic shoes). If you have flat feet or high arches you definitely need the right footwear.
Avoid various tendonitis injuries (pain, swelling) caused by over-training and wear and tear. Rest and recovery is important. R.I.C.E.R. (REST, ICE, COMPRESSION, ELEVATION, REFERRAL FOR MEDICAL ASSISTANCE) should be followed immediately after a muscle or tendon injury.
Train to lessen the risk of a knee anterior cruciate ligament (ACL) injury....it is the most common injury affecting the knee joint. Do this by having adequate hamstring strength and practicing proper landing, jumping, stopping and cutting techniques.
Continuing on with hamstrings...prevention of hamstring injuries is the best solution. They are tough to recover from so adequate hamstring strength and flexibility is needed to lessen the risk of injury.
Strengthen and stretch your throwing shoulder muscles to avoid rotator cuff, shoulder and elbow injuries.
Strengthen and stabilize your core to prevent injuries such as low back pain, oblique strains/pulls, neck pain, ruptured disks and various other muscle and ligament strains.
Forget about doing situps....there is a correct way to do situps but most people are not familiar with the technique. The hip flexor muscles are preferentially recruited to do much of the work during incorrect execution of situps. This leads to muscle imbalances and low back pain. Because of the injury potential from doing situps, you are better off finding safer ab exercises like planks and bridges.
Avoid shin splints by not over-training and wearing quality footwear.....also exercising on hard or uneven surfaces or excessive uphill or downhill running can cause shin splints. If you over-pronate (foot and ankle rolls excessively inward when running) you are at risk for shin splints (don't wear cheap shoes!).
Lessen the risk of a torn or injured Achilles tendon (the largest tendon in the body). It takes a full year to recover from a torn Achilles tendon. Stretch and stabilize the tendon with one-legged exercises, calf/peroneal stretches and Achilles tendon stretch.
You don't want Plantar Fasciitis (the long, flat ligament on the bottom of your foot stretches too much, small tears develop and the ligament inflames (ouch!!)! Folks, this is serious pain!
Plantar Fasciitis usually develops over time so takes steps to correct the problem when it first occurs by keeping your foot and ankle area flexible. Also, don't wear (you guessed it!) cheap running shoes! Excessive running on steep hills or inclines can also cause Plantar Fasciitis.
The point is this: prepare your body for competition (stabilize, strength, flexibility, etc.) and maintain your body over time. Don't ignore the warning signs---LIKE PAIN!
Train hard and smart!
Be sure and download your Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts and start shaping your body faster!
Other things being equal, a muscular, powerful athlete will outperform a fat, slower or skinny, weaker athlete. Sports Fitness Hut's Fat Blaster Athletic Power Training System will give you your "lean and mean" athletic machine!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Wednesday, March 11, 2009
Strengthen Hamstrings More During Lunges And Step Ups
I can't talk enough about constantly conditioning and strengthening your hamstrings.... hamstring injuries are among the most difficult for athletes in running sports to recover from....just when you think the "hammy" is healed, you "tweak your hammy" again....so, prevention of injury is always best....
Two common exercises, the lunge and step up (pictured above), can be adjusted to work your hamstrings more during these exercises.....its simple to do:
For the step up exercise - the higher the platform (needs to be at least knee high), the more your hamstrings will be worked.
For the lunge - reach out farther on your lunge step and your hamstrings will be worked more than your quadriceps.
Small adjustments in exercise technique can make a huge difference.....Train hard and smart to get better in your sport!
Be sure and download your Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Two common exercises, the lunge and step up (pictured above), can be adjusted to work your hamstrings more during these exercises.....its simple to do:
For the step up exercise - the higher the platform (needs to be at least knee high), the more your hamstrings will be worked.
For the lunge - reach out farther on your lunge step and your hamstrings will be worked more than your quadriceps.
Small adjustments in exercise technique can make a huge difference.....Train hard and smart to get better in your sport!
Be sure and download your Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Wednesday, January 7, 2009
The Season Is Over.....Pamper and Strengthen Your Body
Most fall season athletes, like football players, are finished with the season. Now is the time to rest, recuperate and rehab your body.......this step is important----don't overlook it! Nagging injuries could "spill over" into the next season (s) and cause more injuries and degeneration!
This phase of your training prepares your body for the more intense phases to follow. General strength and conditioning is needed by strengthening the core and all other major muscle groups and joint structures. The cardiovascular and nervous systems are also developed.
This phase of training is also used to rehabilitate injuries and correct any postural dysfunctions. Strength training is high volume and low intensity. This means training with lighter weights and higher repetitions.
The heavier weight training and sport specific training will follow! All athletes need this phase of training. Elite athletes won't need as much time in this phase as a beginning or low-level athlete.
Be sure and download your Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts and start shaping your body faster!
Other things being equal, a muscular, powerful athlete will outperform a fat, slower or skinny, weaker athlete. Sports Fitness Hut's Fat Blaster Athletic Power Training System will give you your "lean and mean" athletic machine!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
This phase of your training prepares your body for the more intense phases to follow. General strength and conditioning is needed by strengthening the core and all other major muscle groups and joint structures. The cardiovascular and nervous systems are also developed.
This phase of training is also used to rehabilitate injuries and correct any postural dysfunctions. Strength training is high volume and low intensity. This means training with lighter weights and higher repetitions.
The heavier weight training and sport specific training will follow! All athletes need this phase of training. Elite athletes won't need as much time in this phase as a beginning or low-level athlete.
Be sure and download your Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts and start shaping your body faster!
Other things being equal, a muscular, powerful athlete will outperform a fat, slower or skinny, weaker athlete. Sports Fitness Hut's Fat Blaster Athletic Power Training System will give you your "lean and mean" athletic machine!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Tuesday, December 30, 2008
Recovery Time After Workouts And Games Is Critical
I was listening to an interview of a professional football player the other night....one question was this: "How do you keep your body prepared to meet the demands of your physical sport?" He said, "I get massages after every practice and game and I get as much rest as I can between workouts, games and practices."
This man performs at the elite level of the football profession---The National Football League! He is basically saying that recovery is just as important as the workouts or games. Recovery also includes getting the necessary nutrition for your body to rebuild itself stronger.
You can also do self massage with self myofascial release with foam rolls (SMFR). SMFR is like getting a massage.
The foam roller is one of the most effective techniques for releasing tension while improving mobility. Foam rolling exercises will release and organize your muscles, as well as release and align your skeletal system. Muscle injuries such as strains and tears and broken bones can be avoided with proper flexibility and skeletal alignment.
You'll immediately feel the effectiveness of SMFR and its something you can do every day at home.
Train hard and smart (recover)!
Download your FREE 10-Minute Strength and Power Workouts now!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
This man performs at the elite level of the football profession---The National Football League! He is basically saying that recovery is just as important as the workouts or games. Recovery also includes getting the necessary nutrition for your body to rebuild itself stronger.
You can also do self massage with self myofascial release with foam rolls (SMFR). SMFR is like getting a massage.
The foam roller is one of the most effective techniques for releasing tension while improving mobility. Foam rolling exercises will release and organize your muscles, as well as release and align your skeletal system. Muscle injuries such as strains and tears and broken bones can be avoided with proper flexibility and skeletal alignment.
You'll immediately feel the effectiveness of SMFR and its something you can do every day at home.
Train hard and smart (recover)!
Download your FREE 10-Minute Strength and Power Workouts now!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Thursday, December 18, 2008
Adjust Lunges and Step Ups To Strengthen Hamstrings
I will always stress strengthening and conditioning your hamstrings.....it is one injury that you want to avoid. Hamstring injuries can derail your whole season because just when you think the "hammy is healed," you "tweak it" again.
Lunges and step ups are strength exercises that you should be doing as an athlete. These exercises use the same pathways that it takes to run. Make these small adjustments when you do these exercises to work your hamstrings more and quadriceps less:
1. When doing the lunge exercise, step out further and your hamstrings will be worked more. A small step works your quadriceps more. Most people have adequate quadriceps strength and inadequate hamstring strength. Dominant quadriceps and weak hamstrings can lead to serious injuries such as knee ACL tears.
2. A higher step used for the step up exercise will work your hamstrings more. Your step platform or bench should be at least knee high.
Making small changes to your exercise technique can make a big difference! Try these techniques the next time you do lunges or step ups!
Do you need help with meal planning? Don't wait until January to do something about your eating habits! Start taking steps now!
Be sure and download your Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Lunges and step ups are strength exercises that you should be doing as an athlete. These exercises use the same pathways that it takes to run. Make these small adjustments when you do these exercises to work your hamstrings more and quadriceps less:
1. When doing the lunge exercise, step out further and your hamstrings will be worked more. A small step works your quadriceps more. Most people have adequate quadriceps strength and inadequate hamstring strength. Dominant quadriceps and weak hamstrings can lead to serious injuries such as knee ACL tears.
2. A higher step used for the step up exercise will work your hamstrings more. Your step platform or bench should be at least knee high.
Making small changes to your exercise technique can make a big difference! Try these techniques the next time you do lunges or step ups!
Do you need help with meal planning? Don't wait until January to do something about your eating habits! Start taking steps now!
Be sure and download your Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Tuesday, December 16, 2008
Shoulder Impingement Syndrome and Treatment
Shoulder Impingement Syndrome is caused by the excessive squeezing or rubbing of the rotator cuff and shoulder blade.
The pain is a result of an inflamed bursa sac over the rotator cuff, and/or inflammation of the rotator cuff tendons, and/or calcium deposits in tendons due to wear and tear. Shoulder impingement syndrome can lead to a torn rotator cuff.
Shoulder Impingement Syndrome needs to be treated---usually with anti-inflammatory medicines such as ibuprofen or naproxen.
You must consistently take the medication for about eight weeks for it to be effective. Taking anti-inflammatory medications for a short period of time will treat the pain, but it will not treat the problem and symptoms will come back. You may have to try different medications to see which one will work for you.
Daily stretching in warm water will also help. You should try to reach your thumb up and behind your back. Rest is critical---so no baseball throwing/pitching, playing tennis or lacrosse. Also, don't do any activity where your elbow moves above shoulder level.
For most athletes, medication, stretching exercises and rest will do the trick.
If the symptoms do not go away after using anti-inflammatory medicines, your doctor might give you a cortisone-type injection. Cortisone is a very potent anti-inflammatory medication which can weaken muscles and tendons.
So, it should be used only in serious situations. Many times, professional athletes will take cortisone injections to "play through the pain" during the season (to temporarily put off needed surgery).
Your doctor might also perform an MRI or arthrogram to check for a rotator cuff tear. If the rotator cuff is torn, surgery will probably be needed to repair it.
Train hard and smart!
Download your FREE All-Star Baseball Power Workout Manual and improve your strength, power and explosiveness on the field!
Other things being equal, a muscular, powerful athlete will outperform a fat, slower or skinny, weaker athlete. Sports Fitness Hut's Fat Blaster Athletic Power Training System will give you your "lean and mean" athletic machine!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
The pain is a result of an inflamed bursa sac over the rotator cuff, and/or inflammation of the rotator cuff tendons, and/or calcium deposits in tendons due to wear and tear. Shoulder impingement syndrome can lead to a torn rotator cuff.
Shoulder Impingement Syndrome needs to be treated---usually with anti-inflammatory medicines such as ibuprofen or naproxen.
You must consistently take the medication for about eight weeks for it to be effective. Taking anti-inflammatory medications for a short period of time will treat the pain, but it will not treat the problem and symptoms will come back. You may have to try different medications to see which one will work for you.
Daily stretching in warm water will also help. You should try to reach your thumb up and behind your back. Rest is critical---so no baseball throwing/pitching, playing tennis or lacrosse. Also, don't do any activity where your elbow moves above shoulder level.
For most athletes, medication, stretching exercises and rest will do the trick.
If the symptoms do not go away after using anti-inflammatory medicines, your doctor might give you a cortisone-type injection. Cortisone is a very potent anti-inflammatory medication which can weaken muscles and tendons.
So, it should be used only in serious situations. Many times, professional athletes will take cortisone injections to "play through the pain" during the season (to temporarily put off needed surgery).
Your doctor might also perform an MRI or arthrogram to check for a rotator cuff tear. If the rotator cuff is torn, surgery will probably be needed to repair it.
Train hard and smart!
Download your FREE All-Star Baseball Power Workout Manual and improve your strength, power and explosiveness on the field!
Other things being equal, a muscular, powerful athlete will outperform a fat, slower or skinny, weaker athlete. Sports Fitness Hut's Fat Blaster Athletic Power Training System will give you your "lean and mean" athletic machine!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Monday, December 15, 2008
Improve Hamstring Range of Motion With PNF Stretching
As an athlete, it is critical that you constantly strengthen and condition your hamstrings. Besides being part of your "power center," hamstring injuries are some of the most nagging injuries for athletes. Its best to prevent hamstring injuries.
Proprioceptive Neuromuscular Facilitation(PNF) - This type of stretching should be used with great caution. Your partner should also be knowledgeable about PNF stretching techniques.
This type of stretching is good for targeting specific muscle groups, increasing range of motion and improving strength. The hamstring stretch is good for applying this stretching technique. While lying on your back, you would contract your hamstrings while your partner holds your leg in place during the stretch.
The stretch would last for about 5 seconds. The hamstrings are relaxed, the partner then immediately and safely pushes the muscle group past its normal range of movement for 20-30 seconds. That would be one repetition. Rest for about 30 seconds and repeat 3-5 times. Many athletes have trouble with nagging hamstring injuries.
Train hard and smart!
Be sure and download your Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Proprioceptive Neuromuscular Facilitation(PNF) - This type of stretching should be used with great caution. Your partner should also be knowledgeable about PNF stretching techniques.
This type of stretching is good for targeting specific muscle groups, increasing range of motion and improving strength. The hamstring stretch is good for applying this stretching technique. While lying on your back, you would contract your hamstrings while your partner holds your leg in place during the stretch.
The stretch would last for about 5 seconds. The hamstrings are relaxed, the partner then immediately and safely pushes the muscle group past its normal range of movement for 20-30 seconds. That would be one repetition. Rest for about 30 seconds and repeat 3-5 times. Many athletes have trouble with nagging hamstring injuries.
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Mark Dilworth, BA, PES
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Rapid Fat Loss and Six Pack Abs
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