{"id":210,"date":"2015-03-23T17:00:58","date_gmt":"2015-03-23T17:00:58","guid":{"rendered":"http:\/\/www.thebodymatters.co.uk\/blog\/?p=210"},"modified":"2023-01-19T16:40:31","modified_gmt":"2023-01-19T16:40:31","slug":"might-missing-training","status":"publish","type":"post","link":"https:\/\/www.thebodymatters.co.uk\/blog\/2015\/03\/might-missing-training\/","title":{"rendered":"Things That You Might Be Missing When Training"},"content":{"rendered":"

Most of us find that repeating our workouts means that we begin to slip into a routine. For instance:<\/p>\n

1. Gym<\/p>\n

2. Train<\/p>\n

3. Sweat<\/p>\n

4. Shower<\/p>\n

5. Home<\/p>\n

If this sounds familiar to you, then there are some changes that need to be made. By doing these small things, you will be able to improve your performance, prevent an injury and will ultimately feel so much better.<\/p>\n

When people train, they often complain that although they are exercising frequently, they are not feeling any better. So I will usually ask them the following questions:<\/p>\n

1. Do you warm up and\/or stretch before you train?<\/p>\n

2. Do you cool down and\/or stretch after you train?<\/p>\n

3. Do you keep well hydrated?<\/p>\n

4. What is your diet like?<\/p>\n

5. How often do you train?<\/p>\n

How many people reading this article maintain all of these points to a good standard?<\/p>\n

Well, if you\u2019re reading this then I\u2019d like to think you do rather well in looking after yourself, but it doesn\u2019t hurt to give you a gentle reminder of a few things.<\/p>\n

Warm Up Stretches<\/h2>\n

The reason we stretch before the main activity is to allow those muscle fibres to have access to the nutrition that they need during exercise. This allows you to not only perform better in training but to also prevent any injury to your fibres.<\/p>\n

The method of warming up first really depends on your training, but ultimately you can\u2019t go wrong with a bit of light cardio (i.e. short jog, cycle, rowing machine). Once you\u2019ve done 5-10 minutes, the blood has started pumping around and is feeding your body the energy that it needs.<\/p>\n

Once you\u2019ve had that cardio session you can safely stretch. Again it depends on your main activity when discovering the most effective way to stretch out, but the methods are universally known to those in the fitness industry as; static stretching, dynamic stretching and PNF.<\/p>\n

Static Stretching<\/h3>\n

Static stretching is as it says, a static position targeting a particular muscle group and stretching that group out. Holding this stretch for 20-25 seconds is what\u2019s needed for a warm-up, but where there\u2019s an opinion there is debate. Some will say longer, some will say shorter. I say who actually counts in exact seconds?? As long as it\u2019s around that figure you\u2019ll be alright. If you pass a minute you can start to damage fibres so try to steer clear of that.<\/p>\n

Dynamic Stretching<\/h3>\n

Dynamic stretching involves movement. This is seen quite regularly in football with the hips. It\u2019s a little riskier for my liking as it can really depend on the individual and how far they push themselves through the stretch. It theoretically can lead to an injury if done too vigorously. So if this is the stretching choice you make, be sensible.<\/p>\n

Using the quads as an example again, you would simply jog on the spot bringing your heels up to your buttocks. If this seems difficult for you, what you could do is have the back of your hands on your buttocks and try to have your heels hit your hands. It\u2019s a good target.<\/p>\n

I always like to reinforce movement in peoples\u2019 lives, so for that reason, I would choose this stretch in a training situation. It\u2019s great to get a full range of movement in your warm-up.<\/p>\n

PNF<\/h3>\n

PNF (proprioceptive neuromuscular facilitation) is a two-participant stretch routine, therefore isn\u2019t seen as much as the others simply for lack of efficiency. Those who have been treated by us however may have come across it, but I call it MET.<\/p>\n

There are a few different ways to do this type of stretch, all of which work so it\u2019s really up to you which you prefer. Once again using the quads as an example, the individual would lay on their front, and the assistant would pull the individual’s foot up towards the buttock. If there is resistance that\u2019s where to stop. From there the assistant could ask the individual to push a light force against the stretch, then take a deep breath and stop pushing. At which point the assistant would go further into the stretch. This can be done up to 4 times, depending on the muscle group and individual’s capability.<\/p>\n

PNF is better to use if you have tightness in a muscle group or a lack of range of movement. I\u2019d recommend it for those instances but probably not so much for a warm-up in exercise.<\/p>\n

Cool Down Stretches<\/h2>\n

Cooling down is just as important if not more than warming up, and can be done in exactly the same way with a little longer time to hold stretches. A very light cardiovascular \u201cbring down\u201d followed by a static or PNF stretch. At the end of the training, I would definitely steer clear of dynamic stretching.<\/p>\n

Hydration<\/h2>\n

Dehydration could lead to a number of consequences from as mild as a cramp, to as severe as death. It\u2019s not something to forget. Keeping regularly hydrated during any activity is a vital part of your routine. Symptoms can vary from headaches, blurred vision, dry skin, lack of concentration, the list goes on.<\/p>\n

If you are dehydrated by as little as 2% that can affect your performance by 50%, and if your performance is flawed then the technique may be flawed, which can lead to injury. The negative effects of dehydration are a limitless list, so just take from this section that you need to drink fluids regularly during training.<\/p>\n

Now on the flip side, you don\u2019t want to drink TOO much. The symptoms are quite similar to dehydration, so you just need to be aware of whether you\u2019ve drank too little or not enough. It\u2019s very easy to become fixated on keeping hydrated and ending up causing water intoxication, so just keep on top of your fluid levels and don\u2019t veer in either direction.<\/p>\n

Frequency of Training<\/h2>\n

How often do you train? This is something which again really depends on your exercise. Listening to your body is the easiest thing to do though, if you feel tired or sore, it\u2019s probably not the best thing to keep pushing through. The saying goes \u201cno pain no gain\u201d which to an extent is true, but if that pain is debilitating or you find yourself with a limp, try to reign it back a bit!<\/p>\n

Over-training is one of the most common reasons for injury. Rest is just as important as exercise, it gives your body the time to recover and restore. The aching you get after exercise is known as DOMS (delayed onset of muscle soreness). This is when a percentage of muscle fibres have broken and need to stitch back together. As they do so they grow stronger, and that\u2019s how you gain endurance and strength. If you don\u2019t leave time for that DOMS to do its job, you\u2019re going to build up something that requires a sports injury therapist<\/a>.<\/p>\n

Stay safe. If you listen to your body then you can\u2019t miss any of the easy things to slip up on.<\/b><\/p>\n","protected":false},"excerpt":{"rendered":"

If you\u2019re reading this then I\u2019d like to think you do well in looking after yourself, but it doesn\u2019t hurt to give you a gentle reminder.<\/p>\n

Read more <\/em><\/a><\/p>","protected":false},"author":4,"featured_media":2943,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[23,26,27,29],"class_list":["post-210","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sports-injury","tag-running","tag-sports-injury-2","tag-sports-physio","tag-stretching"],"yoast_head":"\nThings That You Might Be Missing When Training & Working Out<\/title>\n<meta name=\"description\" content=\"If you\u2019re reading this then I\u2019d like to think you do well in looking after yourself, but it doesn\u2019t hurt to give you a gentle reminder.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.thebodymatters.co.uk\/blog\/2015\/03\/might-missing-training\/\" \/>\n<meta property=\"og:locale\" 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