Hello everyone. I want to apologize to you for being a bit inconsistent with my postings. I will be back to my consistent self beginning next week with posting new information early every week. Thank you for being a reader. All the best. I will leave you with this quote:
"Your imagination is your preview of life's coming attractions."
- Albert Einstein
Make it a great week.
LJ
Monday, March 29, 2010
Tuesday, March 16, 2010
Quote of the Week
“Doing nothing is very hard to do…you never know when you’re finished.”
– Actor Leslie Nielson
– Actor Leslie Nielson
Quote of the Week
“Defeat may serve as well as victory to shake the soul and let the glory out.”
– Poet Edwin Markham
– Poet Edwin Markham
Top Five Fitness Mistakes
My friend, Dr. Matt Hemsley has some great points to remember. Check them out........
Posture:
"The Cardio Slouch"
Just because you are working your heart and lungs does not mean that your back should take a break. Sit up/Stand up finish your cardio in the same posture you started in.
Skipping the weights to lose weight:
Resistance training increases your lean body mass which increases your resting metabolic rate. Yes, you will burn more calories watching TV.
Making your routine too routine:
Consider fitness your habits. Most of us gravitate to a comfort zone performing activities that play to our strengths. The body adapts quickly to exercises. As it adapts, benefits decrease. Variety is the key. Qualified/Certified Personal Trainers are great at helping you do that.
Improper Technique:
Remember form follows function. Maintain a neutral posture throughout the movement. Stay within your own limitations - "know thyself".
Not stretching after your workout:
Calming down those "overactive muscles" after you have worked out is essential to decreasing your risk of overuse injuries.
www.activecarepdx.com
Posture:
"The Cardio Slouch"
Just because you are working your heart and lungs does not mean that your back should take a break. Sit up/Stand up finish your cardio in the same posture you started in.
Skipping the weights to lose weight:
Resistance training increases your lean body mass which increases your resting metabolic rate. Yes, you will burn more calories watching TV.
Making your routine too routine:
Consider fitness your habits. Most of us gravitate to a comfort zone performing activities that play to our strengths. The body adapts quickly to exercises. As it adapts, benefits decrease. Variety is the key. Qualified/Certified Personal Trainers are great at helping you do that.
Improper Technique:
Remember form follows function. Maintain a neutral posture throughout the movement. Stay within your own limitations - "know thyself".
Not stretching after your workout:
Calming down those "overactive muscles" after you have worked out is essential to decreasing your risk of overuse injuries.
www.activecarepdx.com
Wednesday, March 10, 2010
Tuesday, March 9, 2010
The Value of Visualization in Sport and Life
Athletes routinely use visualization or mental practice to enhance their performance. Using the imagination to achieve physical results has been found to have comparable results to the actual physical practice. This is possible because the nervous system cannot tell the difference between an actual experience and one that is vividly imagined.
Research Quarterly reported an experiment on the effects of mental practice (using visualization) on improving the skill of shooting basketball free throws. One group of students practiced shooting the free throws physically for 20 minutes a day, and were scored on the first and last days. A second group engaged in no pracicte and was scored on the first and last days. A third group was scored on the first day, then spent 20 minutes a day, imagining they were shooting free throws. When they missed they would imagine that they corrected their aim accordingly.
The first group (practiced shooting 20 minutes a day)improved their scoring by 24
percent.
The second group (had no practice) had no improvement.
The third group (practiced using their imagination) improved their scoring by 23 percent.
Just imagine if their was a fourth group who did physical practice as well as imagination...... Wonder what the results would have been with that group?
Use your imagination and create the mental picture of how you want your performance to go. Visualize how it would look and feel. It can go beyond an athletic peformance. Perhaps it can be used for speaking in front of a group of people or preparing for a job interview or use your imagination......
We are powerful beings. Use your imagination to create your performance, whether it is in sport or life. Visualize what you want and "run the movie" of how it would look. The key is to run the movie, visualize daily. Have fun!!!!
source of information comes from: THE NEW PSYCHO-CYBERGENITICS by Maxwell Maltz, M.D., F.I.C.S.
Research Quarterly reported an experiment on the effects of mental practice (using visualization) on improving the skill of shooting basketball free throws. One group of students practiced shooting the free throws physically for 20 minutes a day, and were scored on the first and last days. A second group engaged in no pracicte and was scored on the first and last days. A third group was scored on the first day, then spent 20 minutes a day, imagining they were shooting free throws. When they missed they would imagine that they corrected their aim accordingly.
The first group (practiced shooting 20 minutes a day)improved their scoring by 24
percent.
The second group (had no practice) had no improvement.
The third group (practiced using their imagination) improved their scoring by 23 percent.
Just imagine if their was a fourth group who did physical practice as well as imagination...... Wonder what the results would have been with that group?
Use your imagination and create the mental picture of how you want your performance to go. Visualize how it would look and feel. It can go beyond an athletic peformance. Perhaps it can be used for speaking in front of a group of people or preparing for a job interview or use your imagination......
We are powerful beings. Use your imagination to create your performance, whether it is in sport or life. Visualize what you want and "run the movie" of how it would look. The key is to run the movie, visualize daily. Have fun!!!!
source of information comes from: THE NEW PSYCHO-CYBERGENITICS by Maxwell Maltz, M.D., F.I.C.S.
Tuesday, March 2, 2010
Monday, March 1, 2010
Power Up With Power Plate
Powerplate Training
Written by: Chase Katich and Kelsey French or Walton Physical Therapy Clinic
The Power Plate is a vibration platform which can be used to perform functional strengthening, dynamic balance, as well as stretching and massage.
The power plate vibrates in three planes of motion: vertically and horizontally, side to side and front to back. This allows our bodies to react to motion in each direction while standing on a level platform.
The vibration of the power plate can be adjusted by its amplitude (the height of vibration) and frequency (number of oscillations per second). By manipulating these variables, we can improve balance, strength, and flexibility without having to hold additional weight, thus minimizing joint stress.
Strength: According to Newtons law, force = mass x acceleration. With traditional strengthening, to increase the force on your muscles you must add additional resistance (i.e. free weights / machines). With the power plate, we can adjust the frequency of vibration to allow the muscles to contract 30-50 times per second. This increased frequency of muscle contraction allows for improved force production.
Flexibility: Our muscles are wired with internal receptors that detect both length and tension within the muscle. The vibration of the power plate helps to turn-off the protective muscle reflex which allows greater muscle relaxation, thus enabling deeper stretches and greater range of motion.
Balance and Coordination: When the power plate vibrates it creates an unstable surface challenging the body to maintain proper form while performing balancing exercises. Overall, coordination is improved as the body adapts to the vibration and learns to hold more functional postures
Bone Density: Bone is a living tissue that responds to forces much like a muscle or tendon. Gentle strengthening on the power plate activates the osteoblasts within the bone to generate increased tissue, thus increasing overall bone density. Resistance training on the power plate is a safe and effective way to improve bone density without applying excessive load to injured joints.
Internal benefits: The massage setting on the power plate improves blood flow and circulation throughout the body providing muscles with oxygen and removing waste. This is extremely beneficial post injury to accelerate healing and decrease swelling.
The power plate also increases anabolic hormone levels to maintain homeostasis throughout the body. It has also been found to relieve stress due to increased serotonin levels and relaxed muscles.
Written by: Chase Katich and Kelsey French or Walton Physical Therapy Clinic
The Power Plate is a vibration platform which can be used to perform functional strengthening, dynamic balance, as well as stretching and massage.
The power plate vibrates in three planes of motion: vertically and horizontally, side to side and front to back. This allows our bodies to react to motion in each direction while standing on a level platform.
The vibration of the power plate can be adjusted by its amplitude (the height of vibration) and frequency (number of oscillations per second). By manipulating these variables, we can improve balance, strength, and flexibility without having to hold additional weight, thus minimizing joint stress.
Strength: According to Newtons law, force = mass x acceleration. With traditional strengthening, to increase the force on your muscles you must add additional resistance (i.e. free weights / machines). With the power plate, we can adjust the frequency of vibration to allow the muscles to contract 30-50 times per second. This increased frequency of muscle contraction allows for improved force production.
Flexibility: Our muscles are wired with internal receptors that detect both length and tension within the muscle. The vibration of the power plate helps to turn-off the protective muscle reflex which allows greater muscle relaxation, thus enabling deeper stretches and greater range of motion.
Balance and Coordination: When the power plate vibrates it creates an unstable surface challenging the body to maintain proper form while performing balancing exercises. Overall, coordination is improved as the body adapts to the vibration and learns to hold more functional postures
Bone Density: Bone is a living tissue that responds to forces much like a muscle or tendon. Gentle strengthening on the power plate activates the osteoblasts within the bone to generate increased tissue, thus increasing overall bone density. Resistance training on the power plate is a safe and effective way to improve bone density without applying excessive load to injured joints.
Internal benefits: The massage setting on the power plate improves blood flow and circulation throughout the body providing muscles with oxygen and removing waste. This is extremely beneficial post injury to accelerate healing and decrease swelling.
The power plate also increases anabolic hormone levels to maintain homeostasis throughout the body. It has also been found to relieve stress due to increased serotonin levels and relaxed muscles.
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