juli 2018

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What Actually is Mindful Running and How Do You Do It?

What Actually is Mindful Running and How Do You Do It?

Part of the appeal of running is how mindless it is—just one foot in front of the other. But what if you could make it more mindful? It’s easy to talk about that in theory (people have been touting mindfulness for years), but it’s more difficult to do it in practice.

Mindful running is a vague term that means a lot of things to a lot of different people, but it really comes down to being present.

It’s purely about being mentally connected within your movement and not being distracted. Distraction can come in the form of other people, noise, technology, but it can also come in the form of cultural pressures. You know: ‘How fast do I have to go?’ ‘How far am I supposed to go?’ ‘What is the definition of a runner?’”

It’s important to differentiate between mindfulness and meditation. When we meditate, we’re taking ourselves away from everyday life, away from activities, to actually pray in an environment where we can train the mind in mindfulness: how not to be distracted, how not to get caught up in thinking, how not to be put off of feelings of discomfort. “Then, when we go out and run, we’re taking whatever we learned in meditation and applying it.”

People connect to different things.The breath is the obvious one, but some people connect with past memories or parts of their bodies with previous injuries, and those connections unlock the door for deeper connections within yourself.”

The point is to get out of the conversation you’re having with society and back into a one-on-one convo with your body, based on how much sleep you’ve gotten, how much you’ve eaten, how good that nutrition was, and where you’re at mentally. “The more connected to your running, the longer you’ll be able to keep running,”

How Do You Run Mindfully? 

Staying present in an activity that seems designed to help you zone out is way easier said than done. But there are ways you can physiologically prep your body for zen, and tricks you can try on the run to stay dialed in.

Most importantly, there’s the cooldown before the warmup. The what now? Think about it: Ninety percent of people lead very busy lives, with lots of stress and lots of pressure. When they come running to the gym on their way to or from the office, their thinking about deadlines, meetings, their families. “They’re already in a stressed-out state, and then they’re going to enter the even higher stress state of exercise.”

To bring your body out of a stress state before working out, I good breathing position (legs against the wall) and focusing on the breath. I get my clients to think about deep breathing into the bottom of the lungs, really engaging their diaphragms. It doesn’t have to be fancy, it’s just about slowing down the breath—and every time your mind gets distracted, you want to bring it back to that slow breath.

Unfortunately, this isn’t the kind of thing you can set your watch for; some people may chill out in five breath cycles, some might take ten minutes.Focus on your breath until feel the difference. “When you start to sense that calm feeling, that’s your internal chemistry shifting down some gears.”

Once you’ve shed those external distractions, stay present by focusing on two important questions: “How am I breathing?” and “Where am I looking?” It’s not about maintaining a certain breathing pattern, rather decoding your breath to determine where you’re at. Breathing too fast? Slow down. Feel like you could hold a conversation easily? Maybe speed up a bit. Try to breathe through your nose as much as you can. Mouth-breathing is a stress response, so focusing on nostril breathing keeps you in a more relaxed state. And keep your gaze soft and wide, toward your periphery, instead of focused, to stay in that chill zone.

You’ll start to notice more the more you stay in that zone. You definitely take in more around you; you notice more about your posture; you notice more about your technique; and you learn about your body. “And if we’re not learning, then we’ve learned something wrong.”

 

 

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Recovery Time!

Here are a few tips to try to aid your post workout recovery so you can bounce back for your next session!

 

  • Viparita Karani pose gives blood circulation a gentle boost toward the upper body and head, which creates a pleasant rebalancing after you have been standing or sitting for a long time or after a hard training session.

 

  • SLEEP! When you’re sleeping your body has the time and energy to rebuild tissue and become stronger, so a good nights sleep is important!!

 

  • Nutrition – fueling/re- fuelling your body is a critical aspect of training recovery. I try to consume protein asap after training to promote muscle synthesis

 

  • Post training warm down – if you’ve just done a hard session, be sure to do a warm down jog… doesn’t have to be long but at least 5 mins.

 

  • Massage/rolling – Massage is a good way to help stimulate blood flow through muscles and helps to reduce inflammation.

 

  • Stretching … even 5mins is better than nothing.

 

  • Ice bath – Or actually, I prefer hot and cold, so 1 min freezing cold water, 1 min warm water repeat for ten minutes… This really helps my muscles recover, stimulating blood flow & reducing inflammation… before I get the “insta-scientists” telling me there is no scientific evidence proving it helps muscle recovery… this works for me.. and if you notice, almost every pro athlete will use this method to aid recovery in their training.

 

  • Swimming, walking, easy bike ride – on ‘off’ days it’s always helpful to do different types of exercise to help develop other muscles & give your legs a break from the continuous impact of running.
Kids & Iphone

Association of Digital Media Use With Subsequent Symptoms of Attention-Deficit/Hyperactivity Disorder Among Adolescents

Key Points

Question  Is frequent use of modern digital media platforms, such as social media, associated with occurrence of ADHD symptoms during adolescence?

Findings  In this longitudinal cohort survey study of adolescents aged 15 and 16 years at baseline and without symptoms of ADHD, there was a significant association between higher frequency of modern digital media use and subsequent symptoms of ADHD over a 24-month follow-up (odds ratio, 1.11 per additional digital media activity).

Meaning  More frequent use of digital media may be associated with development of ADHD symptoms; further research is needed to assess whether this association is causal.

Abstract

Importance  Modern digital platforms are easily accessible and intensely stimulating; it is unknown whether frequent use of digital media may be associated with symptoms of attention-deficit/hyperactivity disorder (ADHD).

Objective  To determine whether the frequency of using digital media among 15- and 16-year-olds without significant ADHD symptoms is associated with subsequent occurrence of ADHD symptoms during a 24-month follow-up.

Design, Setting, and Participants  Longitudinal cohort of students in 10 Los Angeles County, California, high schools recruited through convenience sampling. Baseline and 6-, 12-, 18-, and 24-month follow-up surveys were administered from September 2014 (10th grade) to December 2016 (12th grade). Of 4100 eligible students, 3051 10th-graders (74%) were surveyed at the baseline assessment.

Exposures  Self-reported use of 14 different modern digital media activities at a high-frequency rate over the preceding week was defined as many times a day (yes/no) and was summed in a cumulative index (range, 0-14).

Main Outcomes and Measures  Self-rated frequency of 18 ADHD symptoms (never/rare, sometimes, often, very often) in the 6 months preceding the survey. The total numbers of 9 inattentive symptoms (range, 0-9) and 9 hyperactive-impulsive symptoms (range, 0-9) that students rated as experiencing often or very often were calculated. Students who had reported experiencing often or very often 6 or more symptoms in either category were classified as being ADHD symptom-positive.

Results  Among the 2587 adolescents (63% eligible students; 54.4% girls; mean [SD] age 15.5 years [0.5 years]) who did not have significant symptoms of ADHD at baseline, the median follow-up was 22.6 months (interquartile range [IQR], 21.8-23.0, months). The mean (SD) number of baseline digital media activities used at a high-frequency rate was 3.62 (3.30); 1398 students (54.1%) indicated high frequency of checking social media (95% CI, 52.1%-56.0%), which was the most common media activity. High-frequency engagement in each additional digital media activity at baseline was associated with a significantly higher odds of having symptoms of ADHD across follow-ups (OR, 1.11; 95% CI, 1.06-1.16). This association persisted after covariate adjustment (OR, 1.10; 95% CI, 1.05-1.15). The 495 students who reported no high-frequency media use at baseline had a 4.6% mean rate of having ADHD symptoms across follow-ups vs 9.5% among the 114 who reported 7 high-frequency activities (difference; 4.9%; 95% CI, 2.5%-7.3%) and vs 10.5% among the 51 students who reported 14 high-frequency activities (difference, 5.9%; 95% CI, 2.6%-9.2%).

Conclusions and Relevance  Among adolescents followed up over 2 years, there was a statistically significant but modest association between higher frequency of digital media use and subsequent symptoms of ADHD. Further research is needed to determine whether this association is causal.

 

JAMA. 2018;320(3):255-263. doi:10.1001/jama.2018.8931

Did you know

The benefits of Pawanmuktasana

Did You Know!?

Relieving your system of the pressure that builds up every day is extremely relaxing to your body, mind, and spirit. This position is a gentle reminder of your body’s ability to heal itself. It might be a good idea to do this position first thing every morning, just before you get out of bed. When you gently wake your body with this position, you will notice that your body functions with greater ease throughout the day

The benefits of Pawanmuktasana include:

  • It strengthens the abdominal muscles and massages the intestines and internal organs of the digestive system, therefore releasing trapped gases and improving digestion
  • It strengthens the back muscles and tones the muscles of the arms and the legs
  • It improves the circulation of blood in the hip area
  • It eases the tension in the lower back
  • It stimulates the reproductive organs and massages the pelvic muscles
  • It also helps to cure menstrual disorders
  • It helps burn fat in the thighs, buttocks, and abdominal area
  • It helps to stretch the back and neck

How To Perform!

Lie flat on your back on a smooth surface, ensuring that your feet are together, and your arms are placed beside your body.Take a deep breath. As you exhale, bring your knees towards your chest, and press your thighs on your abdome.

Clasp your hands around your legs as if you are hugging your knees.
Hold this position while you breathe normally. Every time you exhale, make sure you tighten the grip of the hands on the knee, and increase the pressure on your chest. Every time you inhale, ensure that you loosen the grip.Exhale and release the pose after you rock and roll from side to side about three to five times

Relax

Joint by Joint

You Deserve To Move As Much And As Often As You Want

You Deserve To Move As Much And As Often As You Want

Our movement Explained:

The essential point of the observation is that the body is made up of stable segments linked together by mobile segments

So, starting at the bottom we have the foot, which should be stable, followed by the ankle, which should be mobile.

The knee prefers stability, the hip should be mobile, the low back should be stable, the thoracic spine (or mid- and upper back) should be mobile, the shoulder blade prefers stability, while the shoulder joint itself is normally very mobile, the elbow should be stable, the wrist craves mobility, the hand prefers stability.

Up from the thoracic spine, the lower cervical spine should be stable, and the upper cervical spine should be mobile.

A Shifting Foundation.

All of this is to say that if mobility is lacking in a segment that prefers mobility, an adjacent stable segment will often be called upon to find that mobility, which results in a loss of stability (think of a shifting foundation beneath a house, not so effective any more)

Therefore, we often claim that low back pain can result from a lack of hip mobility, or thoracic mobility. The low back prefers stability, perhaps is even made to be stable, so if it moves too much pain can ensue.

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Swimmer’s Dryland Exercise for Developing a Swimmer’s Catch Technique

 What would you teach a swimmer first when teaching the freestyle?

“The Catch”

It’s undoubtedly the most important propulsive element in swimming and, unfortunately for most swimmers, it also the most elusive. The bad news is that all the streamlining and effective conditioning won’t make-up for a dropped-elbow stroke, the antecedent of a good swimmer’s catch or EVF (early vertical forearm).

If swimmers can’t demonstrate the EVF position out of the water, a vast majority won’t accomplish the skill in the water. Every swimmer should be able to demonstrate what an EVF looks like to their swim coach.

Coaches should give themselves plenty of opportunities to see that their swimmers can perform the skill correctly. (Swimmers can mimic the catch for all strokes using isometrics).

Swimmers should be able to show the EVF position while:

  • Standing up
  • Bending over as they mimic swimming
  • While lying on their front and on their back (on a bleacher)

From these dry-land positions, the coach or instructor can tell their swimmers what they’re looking for, and then coaches can manipulate swimmers’ arms until they can hold that effective EVF position without help.

When these EVF motions are trained and reinforced everyday, swimmers will learn the concept, connect with the feeling, and transfer the EVF position more successfully in the water. Coaches will love it when swimmers begin to tell them that they are “getting it” (the catch), or telling them that they’re losing it (and need to drill some more).

Once swimmers can show the EVF position at the drop of a hat, they’re ready for exercises that will help them maintain that position in the water.

In the meantime go for progression not perfection

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Chronic Stress & Pain Sensitivity

Chronic Stress & Pain Sensitivity

Stressful events are inevitable in daily Life, and overcoming is inherent to succes. Altough it may not be realistic to live and work in a wold free of stressors, humans have the capacity to control what they perceive as stressful an how they respond to it.

However, when stress is present for sustained periods, the body may secrete less cortisol and/or become less sensitive to its effects leading to widespread inflammation and pain.

Low cortisol levels ( hypocortisolism) have been observed in patients with different stress-related disorders such as chronic fatique syndrome, fibromyalgie, and post- traumatic stress disorder.


So when you suffer from chronic pain or fatique be sure you spend Some time investigating how stress may be influencing your overall health together with good sleep an nutrition.

So when you suffer from chronic pain or fatique be sure you spend Some time investigating how stress may be influencing your overall health together with good sleep an nutrition.

Hannibal KE and Bishop MD. Chronic Stress, cortisol Dysfuntion, and pain: A Psychoneuroendocrine Rationale for stress Management in Pain Rehabilitation

 

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The importance of body composition measurement for athletes and non-athletes

The body composition is a factor contributing to sport performance.


Assessment of body composition is an important component of the ongoing monitoring of athletes interested to improve their performance.

There are several approaches to body composition assessment. Underwater weighing and DEXA (dual energy X-ray absorptiometry) are the only body fat testing methods that have been scientifically validated and thus, are considered the “gold standard”, but they are expensive and impractical for most people.

In sports practice, assessment of body composition is based on skinfold test.The skinfold method of measuring body fat is practical, economical, accurate and non-invasive. Results come close to underwater weighing and DEXA, but the technique requires much practice to obtain accurate results.

Optimal health body fat in adults non-athletes is 12-18% for men and 16-25% for women.

The body fat percent for elite athletes varies largely by sports: 6-13% (19% throwers and harder categories) for men and 12-19% for women.

Changes in athletes body weight and body composition are correlated to state of training, training level and caloric intake

Several studies have suggested that percent body fat is inversely related to maximal aerobic capacity and to distance running performance and lean body mass seems to be positively related to performance in sports where the ability to generate maximal aerobic capacity is required.

In most sports the athlete will try to keep his/ her levels of body fat to a minimum. Assessment weight and body composition give us useful information for athletes training and nutrition.

The way to reduce properly is through exercise combined with a proper well-balanced diet (in any case by starvation) and by monitoring periodically body composition (body fat percentage)

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Why Blood Lactate Test?

Knowing your threshold Running pace is valuable for a many reasons:

  • It indicates your current Running fitness
  • It can be use to create pace-based training zones
  • Overtraining prevention
  • Test results can be used to predict your time or pace to other races

What is threshold Running pace?

It simply refers to your current best average-pace for 60 minute race

Who is it for?

Every Athlete who is doing 2-3 Running or Biking sessions a week can have huge benefits with Knowing there threshold.

A lot of Athletes are training to hard each time they go out,… training with progression as a goal and having responsible feeling when training is the biggest Challenge.

For this knowledge about lactate testing I work together wit former Ironman wold champion Luc Van Lierde.

 

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The basics to help you mantain a Proper Running Form.

How to maintain a proper running form?

  1. Maintain a short, quick stride. Do not try to lengthen your stride; avoid reaching forward with your foot, which can lead to overstriding and will set you up for injury.
  2. Keep your knee in line. Make sure your foot strikes under your knee, not in front of it, which can lead to injury.
  3. Focus on pushing up and off the ground behind you.
  4. Keep your elbows bent at 90 degrees or less
  5. Keep hands loose and below your chest. Make sure your hands don’t cross your midline and your hands don’t punch forward, both of which can throw off your gait

When starting a running program, it is also a great time to start working on your weak links most of the time it is working on your Posterior chain such as glutes, lower Back and mobilty issues

And remember, no single running “method” will make you faster or keep you from getting hurt.

Basic training principles

To ensure that, follow these basic training principles:

  • Ramp up slowly. Gradually increase your mileage and the amount of time you spend on your feet.
  • Do strength & Conditioning
  • Sleep and eat well
  • Do active recovery
  • Give yourself plenty of time to recover any time you add distance or speed to your workouts – do Some Yoga
  • Make a good Connection with your body & do a body scan meditation Introduce any changes gradually. If you do change your form, cut back the time you spend working out and the distance you cover to give your body a chance to adjust.