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5 daagse triatlon stage in Spanje

Altijd al gedroomd van een fietsvakantie onder de Spaanse zon? Met GLC maken we je droom werkelijkheid! Het Spaanse vasteland is al jaar en dag een vaste waarde voor sportieve fietsvakanties.

Kopie van Foods that Boost Neurotransmitter Dopamine

HIIT and Endurance Performance

We hear lots about high intensity interval training these days, but one of the most fascinating things about HIIT is its ability to help athletes improve their performance in endurance events.

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HIIT and Endurance Performance

Let’s start by looking at traditional endurance training, which increases the duration of steady-state but low-intensity training (LIT) to improve oxygen and fuel use in muscle fibers. Longer was always better during the running and triathlon booms from the mid-1970s through the end of the 20th century—heavily influenced by legendary marathon performances and popular events like the Hawaii Ironman Triathlon and the Tour de France. 

Even now, LIT protocols account for more than 70% of most endurance programming, with HIIT and moderate-intensity training (MIT) filling out the balance of annual training plans. Recreational endurance athletes can spend anywhere from 5 to 15 hours a week pursuing their passion, mostly logging mileage to build and maintain an aerobic base. HIIT programming is much more rare, used mainly closer to race day for effective pacing strategies (Seiler & Tonnessen 2009). The LIT performance training model thrived for more than 50 years with little challenge to its supremacy until recent research into HIIT expanded our knowledge of how higher intensity can improve many of the physiological pathways and energy production systems common to LIT aerobic training.

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Aerobic and Anaerobic Systems Contribute to Each Other 

Our bodies have three basic energy systems with three separate purposes and three distinct cellular pathways based on how fuel provides energy. One system is aerobic, and the other two are anaerobic. The aerobic system is the one we use daily for low-level functions at a low to medium heart rate (under 50%–70% of maximal HR) for long periods of time. This is the system most used in endurance events as well. By contrast, the anaerobic systems are reserved for higher levels of physical effort, and function at much higher heart rates. The anaerobic system is divided into two subsystems based on duration (Wilmore, Costill & Kenney 1999).

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Aerobic (or Oxidative) System Functions

The aerobic system, also known as the oxidative system, is a complex consumer of energy. It uses oxygen to break down the fuels (fats and carbohydrates) we ingest to function. Because lots of oxygen is needed to process fuel, work efforts must remain low to allow all of the chemical processes to take place properly. This system can operate longer than the two anaerobic systems and remains relatively self-perpetuating at the muscle cell level because of continued oxygen supply, stored fuel capacity and the possibility of refueling during longer efforts. These factors explain why the aerobic system gets the most attention from endurance athletes and coaches (Magness 2014).

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Anaerobic System 1: Speed and Strength

The two anaerobic subsystems are categorized by type of fuel used, length of time and the amount of energy they produce. The quickest and most powerful system for short intensive efforts is called the ATP-PCr System, which we will call the speed-and-strength system. It is used in sprinting and weightlifting and has a lifespan of about 3–15 seconds before recovery is needed to replenish the muscle cells. These times are so short that the endurance world largely ignores the speed-and-strength system (Willmore, Costill & Kenney 1999; Seiler & Tonnessen 2009).

Anaerobic System 2: Glycolytic

The second anaerobic system is called the glycolytic system, so named because it uses glucose (carbohydrates). This system can sustain higher levels of work for brief periods of time, with its lifespan depending mostly on the buildup of fatiguing exercise byproducts called metabolites.

The glycolytic system can produce energy for anywhere from 30 to 120 seconds, but it also works in concert with the aerobic system to promote work at higher intensities (over 60%–70% of maximal HR). Depending on a coach’s or athlete’s philosophy, glycolytic-system exercise can be an important training component, especially during race-pace development (Willmore, Costill & Kenney 1999; Seiler & Tonnessen 2009).

HIIT programming consists largely of the latter two systems and includes sprint, strength and short-rest, interval-based cardiovasculair training. Peak efforts lasting 3–120 seconds might not seem like enough time to give these systems an equal or higher priority than aerobic training, but research has documented the effectiveness of HIIT (Laursen 2010; Steele et al. 2012).

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Research Supporting HIIT’s Benefits for Endurance

Multiple studies have found that the improvements mentioned above can be trained in very short periods of time with HIIT. Gibala and McGee (2008) postulated that HIIT’s high demands stress both the oxidative and glycolytic systems, triggering a significant increase in muscle fiber recruitment. Both type 2 (fast-twitch glycolytic fibers) and type 1 (slow-twitch oxidative fibers) are recruited and trained during HIIT. This dual stimulus of short-duration, high-intensity work boosts mitochondrial mass and increases oxidative enzyme activity—effects normally associated with LIT. This is crucial because cell mitochondria are critical to providing fuel to muscle for energy (Gibala & McGee 2008; Burgomaster et al. 2005). High-intensity efforts stimulate the body to recruit, challenge and train more motor units—the contraction-signaling structures within a muscle group (Steele et al. 2012). Having more of these highly trained units is advantageous, especially as intensity increases, because muscle fibers and their respective motor units are rotated during lower intensities in alternating rest/work cycles. Athletes with the most potentially active motor units will have more that can be cycled in to delay fatigue (Magness 2014).

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While HIIT can enhance slow- and fast-twitch muscle fibers, LIT is almost exclusively a slow-twitch recruiter. All this does not mean HIIT should be performed exclusively for endurance or health in general. After all, there are several distinct advantages to LIT: Lower intensities help with recovery, improve peripheral circulatory adaptations and may improve stroke volume—the amount of blood pumped by the heart—better than HIIT does (Seiler & Tonnessen 2009). Furthermore, LIT at longer training distances may improve overall psychological preparation for longer racing distances.

All of these factors suggest the need for a mix of HIIT and LIT to create an effective overall program that will help your clients, especially if they are training for endurance events.

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IMPROVE KNEE STABILITY

IMPROVE KNEE STABILITY

The hamstrings ( Back of the thighs) and vastus medialis (VMO) are Two muscles that are critical to knee stability

A chain is only as strong as its weakest link!

Toe rek

Why Big Toe Mobility is Important!?

Why Big Toe Mobility is Important!?

When you think of the most common lower body injuries, you think ankle sprains, shin splints, runner’s knee, jumper’s knee, fasciitis, or Achilles tendinitis.

When you have these injuries, you treat the injured area. We might be overlooking a little, but big deal. Dysfunction in the big toe influences every step you take, every lunge, every jump, and every stride of every run. Ultimately, it can be a direct result in many of the aforementioned common lower body injuries. If you have dysfunction (pain, instability, or hypomobility) at the first big toe joint (MTP joint), it could wreak havoc on the entire kinetic chain.

Normal range of motion of the big toe is 40° flexion, 80-90° extension, and 10-20° abduction and adduction. Lack of motion, especially extension, will create compensatory movement at other joints. Common big toe issues such as, hallux valgus (bunion), hallux rigidus, turf toe, sesamoiditis, and gout will limit toe mobility. Here you can see a image of a athlete who demonstrates normal range or motion and limited toe extension.
     

Start Mobilizing some big toe extension. It’s more important than most people think!
Spend time barefoot, wear footwear that lets your big toe extend and if stiff and restricted, start working on restoring the mobility.


This wall stretch is a great one to do daily. 

 

#bigtoe #mobility #stability #running #runningform #endurance#strenghttraining #stretching #bigtoestretch #extension #injuries#lowerbody #motion

Running blog

Getting Back to Running After a Long Break!?

Getting Back to Running After a Long Break!?

 

Join a Running Group
If you’ve typically run alone in the past, try to increase your motivation (and get lots of other great benefits) by running with others.

Join us every Wednesday from 18:30 to 20:00 Q-Life Personal Training

Follow a Training Schedule
Although runners have previous running experience, many runners who’ve taken a long break from running find it helpful to follow a beginner schedule.

Strenght Training
Strenght & Conditioning in between your running days is an excellent way to increase your endurance and strength without running too much and risking injury.

Avoid Doing Too Much Too Soon
Many runners coming back from injuries find themselves re-injured because they increase their mileage too quickly.

Create a Running Habit
After a long break from running, it can be tough to get back into the groove of running on a regular basis. But if you take steps to establish a running habit, such as scheduling your runs on your calendar and giving yourself small rewards, you can make a running habit stick.

Pick a Short Race
Once you’ve got a few weeks of running under your belt, pick a race to train for. Start with something small, such as a 5K, before you register for a longer race.

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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.

 

running

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.