Email to a friendPermalink
Saturday, August 26, 2017
Matt Espeut, GoLocalProv Health +Lifestyle Contributor
Lets talk about the workout part first. Most people think that you need to smash yourself into the ground and be in pain for days after a workout, for it to be effective. Some work out every day, and never rest, even when they are too sore to sit on the toilet. If general health and fitness is your goal, this isnt only unnecessary, but dangerous, and could cause injury, lack of results, and even worse, regressions due to muscle breakdown due to lack of recovery.
If you are training for some sort of physically competitive sport, you will need to train a bit harder and longer to withstand the punishment your body will take on the field, in the ring, on the court, or whatever arena you will be in. When you need to perform at a higher level, you also need to train at a higher level, but you also need structure and common sense to be successful, and get optimum results.
I had a great conversation with the lead trainer for the New England Revolution pro soccer team today, and he basically confirmed a lot of my beliefs and philosophy by explaining how he structures his teams strength and conditioning program.
First, we discussed nutrition, and he explained how he recommends a Paleo style, anti-inflammatory, immune boosting, whole nutrition program for his team. He doesnt subscribe to the sports drinks, and pasta loading nutrition plan some athletes fall victim to. We talked about how food and nutrition have an effect on performance and recovery, and that without the right formula, his team wouldnt be as successful.
The nutrition part applies to all people regardless of what your goals are, but the number of calories need to be adjusted for each individuals activity level. Whether you are an athlete or not, I will always preach that you need to eat quality foods to function at your highest potential, and have all your bodily systems working efficiently. So, with that being said, everyone should eat the same except competitive athletes need to change the amounts or adjust their macro ratios depending on performance or recovery.
When we talked about the training regimen for his team, I was surprised at the length of their season, and the requirements needed to keep these guys functioning at full capacity. As any sport, the better you are the longer your season, so when a soccer team goes deep into the playoffs, their off season could be less than a couple of months. Not a long time to lick your wounds, so precision training and recovery is needed.
As with any sport, working out needs to be cycled according to their seasons schedule. He informed me that during their pre-season, they participate in a lot of heavy lifting or strength training, incorporating heavy lifts like the deadlift, sled pushes, and farmers walks or some sort of heavy carry. They perform this type of training 3x per week and include cardiovascular conditioning for a couple of days, then a day or two for recovery. When the season rolls in, the strength training gets scaled back and the intensity of the workouts gets cycled, so their bodies are ready for optimum performance on game day. They incorporate recovery techniques such as massage, foam rolling, acupuncture, and stretching on the days immediately following a game, then add the intensity for a couple of days, then scale back a couple of days before the game. Contrary to many peoples belief that athletes train harder during the actual season. All the heavy stuff gets done before the season starts. Then its maintenance and recovery from there on.
Kind of like my/your program. I suggest you work hard and eat flawlessly to reach your goal, then maintaining it gets easier.
In conclusion, regardless of whether you are an athlete or not, you still need to incorporate sensible training techniques and sound nutrition into your regimen. You also need to take the proper precautions not to get injured, or experience prolonged soreness. The human body breaks down and you need the time for rest and recovery to make it stronger. When we design our workouts at Providence Fit Body Bootcamp, every day is different. Some days you lift heavier than others, and some days you will get your heart rate up higher. Some days are more leg dominant, some are more upper body dominate, but the whole body works every time you come in. We do this because some people come every day, and it is counter-productive to beat down a sore or tired body with the same moves daily.
Whether you are training to be a pro athlete, or to keep up with your grandkids you need to train sensibly and according to your needs. Some things stay the same such as the quality of your food, and the quality of your movements. This will get everybody optimal results. Another thing that is universal is rest and recovery. We all need it to be able to give 100% when we do train. The only variables that need to change is the volume, and number of calories.
So there you have it folks. We all have an athlete in us, but we all need to adjust our dosages of exercise and nutrition to get the desired outcome. If you overdo it, you will end up on the sidelines. When you have the right formula, you will accelerate to higher levels, and the sky is the limit to what you can accomplish.
Here is a list of some of the most obsession worthy health apps.
MapMyRun is the number one selling running app for a reason: it is easy to use, offers community support if you want it, and tracks and stores your exact routes for you. If you are training for a race or a serious runner, users say that the extra perks in the upgraded paid version are well worth it.
Made for iPhone, Android and Blackberry
MyFitnessPal seems to be the clear favorite amongst everyone polled. It is helpful not only for the fitness tracking aspect, but everyone polled mentioned how much they loved the food/diet aspect as well. From carb counting for diabetics to recipe ideas to complement your fitness goals, users love this app.
Made for iPhone and Android
JeFit is another fitness app that has rave reviews. It not only tracks progress for you, but offers a huge database of workouts. While many apps offer community support, JeFit allows you to sync workouts with friends who use the app, offering a (real) virtual buddy system.
Made for iPhone and Android
Strava gets the highest mark of all the cycling apps. While it is also great for runners, the cyclers seem particularly inclined towards the fierce competition that can be ignited by this app. You can track all of your rides via GPS, then you can compare your efforts to those logged by others in the community on the same stretch of road. You can also join ongoing challenges that can net you great prizes (in addition to bragging rights).
Made for iPhone and Android
YogaStudiogets the top vote for Yoga apps. It has a lengthy collection of full class-length videos available at your fingertips. Unlike many other apps, this one also allows you to customize your own video yoga class. All of the poses are done by qualified yoga instructors, and you can find classes suitable for all levels of yogis.
Made for iPhone only
SimplyBeing meditation app offers the best of both worlds. You can choose to run this app as a background for your meditation with soothing music or natural sounds that run for a set amount of time. Conversely, for those of you who have trouble focusing during meditation, you can choose a soothing voice-guided meditation.
Made for iPhone and Android
Fooducate is an app all about educating people so that they make healthier food choices. Although not perfect, this app is easy to use (you can even take pictures of bar codes to instantly find foods in their database). It gives food a letter grade, tells you the pluses and minuses, and gives you better ranked alternatives. You can also use it as a weight loss tool by tracking your daily calories.
Made for iPhone and Android
Email to a friendPermalink
- What Is The Body Reset Diet By Harley Pasternak? How It Works - Women's Health - July 4th, 2020
- Andrew Thomas is Prepping for His First NFL Season with Burritos, Zoom Meetings, and Piano Breaks. - GQ - July 4th, 2020
- Boris Johnson Has a Personal Stake in Fighting Obesity - Yahoo Finance - July 4th, 2020
- Weight loss: Is brown bread good for weight loss? - Express - July 4th, 2020
- Training your body for surgery may improve recovery, reduce complications - HalifaxToday.ca - July 4th, 2020
- Covid has caused many changes in our lives. But there is one thing it has altered daily diet - The Financial Express - July 4th, 2020
- Why Every Person Reacts Differently to Diets - Bicycling - July 4th, 2020
- The Real-Life Diet of Giants Offensive Lineman Andrew Thomas, the No. 4 Pick in This Year's Draft - Yahoo Lifestyle - July 4th, 2020
- Rebel Wilson Is Reportedly Using the Mayr Method to Lose Weight, But Is It Healthy? - Prevention.com - July 4th, 2020
- Experts Offer Advice For Getting Back To Healthy Habits Changed By COVID-19 Pandemic - CBS New York - July 4th, 2020
- Hiatal Hernia Yoga, Exercise and Lifestyle Changes To Reduce The Risk of Hiatal Hernia - NJ MMA News - July 4th, 2020
- Exercising with Type 1 Diabetes: The Insulin-Food Balance Challenge - Diabetes In Control - July 4th, 2020
- 'I Did Keto For A Year Then Switched To A Higher-Carb DietAnd I Lost 135 Pounds In Less Than 2 Years' - Women's Health - July 4th, 2020
- Weight loss story: I lost 21 kilos without going to gym and by simply following Intermittent Fasting! - Times of India - July 4th, 2020
- Every Person Reacts Differently to DietsHeres Why - Yahoo Lifestyle - July 4th, 2020
- Beginner In Exercising? Here Are Some Important Points To Note And A Basic Workout To Start With - NDTV Doctor - July 4th, 2020
- ExpertSpeak: Effects Of PCOS On Fertility And Its Treatment Options - Femina - July 4th, 2020
- Assessing the Outcomes of a Brief Nutrition Education Intervention Among Division I Football Student-Athletes at Moderate Altitude - United States... - July 4th, 2020
- You Are What You Eat: Nutritional Mythbusting - Varsity Online - July 4th, 2020
- Working on the laptop all day? Try this one exercise regularly to avoid eye strain - Times Now - July 4th, 2020
- Does Exercise Help You Lose Weight? The Surprising Truth - July 1st, 2020
- Fitness for Diabetes: How Diet and Exercise Can Help You - July 1st, 2020
- 7 things you may be doing that can prevent weight loss - TODAY - July 1st, 2020
- Mayr method diet: What is the Viva Mayr diet plan? - TODAY - July 1st, 2020
- American Cancer Societys updated diet and physical activity guidelines to help lower cancer risk - The Globe and Mail - July 1st, 2020
- Exercising On An Empty Stomach: What Experts Think - Medical Daily - July 1st, 2020
- Former Mr. Texas is Transforming the C-Suite - D Magazine - July 1st, 2020
- Christina Anstead Reveals She's Getting Back to Work on Her HGTV Show - Showbiz Cheat Sheet - July 1st, 2020
- High blood pressure - the 1 breakfast fruit juice to protect against deadly hypertension - Express - July 1st, 2020
- High cholesterol: Four biggest habits to stop to lower levels and best food to include - Express - July 1st, 2020
- Jenni Murray: I hate the diet industry. Its caused me misery - The Guardian - July 1st, 2020
- Thrive patch: Does it help with weight loss? - Medical News Today - July 1st, 2020
- 2 R.I. hospitals to take part in big Alzheimers study - The Providence Journal - June 30th, 2020
- Green tea: Best time to drink healthy beverage for quick weight loss results - Express - June 30th, 2020
- More Than One-Third of Americans Have Dangerous Metabolic Syndrome - Healthline - June 30th, 2020
- 7 of the Best Free Weight Loss Apps - Clark.com - Clark Howard - June 30th, 2020
- The Real-Life Diet of David Dobrik, Who is Skipping Workouts and Eating Watermelon Sandwiches - GQ - June 30th, 2020
- 5 Anti-Aging Foods to Add to Your Diet - Top Anti-Aging Foods for Hair, Skin, Gut Health - TownandCountrymag.com - June 30th, 2020
- High blood pressure - the five exercises you can do at home to prevent hypertension - Express - June 30th, 2020
- Weight Loss: Follow THIS Japanese long breathing technique to lose weight - PINKVILLA - June 30th, 2020
- How to live longer: The five key criteria for protecting against cancer and an early death - Express - June 30th, 2020
- Weight loss: Tesco worker lost 7 stone and dropped five dress sizes with this diet plan - Express - June 30th, 2020
- Head to toe men's health: The joints - Loma Linda University Health - June 30th, 2020
- Is fasted cardio better for weight loss? This research might have the answer - T3 - June 30th, 2020
- Is Swimming A Good Workout For Weight Loss? How To Swim To Lose Weight - Women's Health - June 30th, 2020
- Rebel Wilson's Weight Loss Secrets Revealed: Here's the diet and exercise plan - PINKVILLA - June 22nd, 2020
- Lost your motivation to eat healthy and exercise during the pandemic? You are not alone - Health24 - June 22nd, 2020
- Best Foods to Eat and Avoid for Migraines - WTOP - June 22nd, 2020
- Local doctor gives tips on how to boost your immune system effectively - The Killeen Daily Herald - June 22nd, 2020
- Back pain - the best dinner vegetable you should add to your diet for avoiding backache - Express - June 22nd, 2020
- How to live longer - the 85p fruit you should add to your diet to avoid an early death - Express - June 22nd, 2020
- Five Healthy Choices Tied to Dramatic Cut in Dementia Risk - Medscape - June 22nd, 2020
- Delayed periods? Time to accept that household chores dont equate to exercise - Times of India - June 22nd, 2020
- How a High-Alkaline Diet Helps Avoid Injury and Recover Faster - The Beet - June 22nd, 2020
- How to lose weight in legs quickly and effectively: TOP 5 tips - The Times Hub - June 22nd, 2020
- Active nutrition and immunity: Experts discuss key ingredients, personalization, the microbiome, and more - NutraIngredients-usa.com - June 22nd, 2020
- Adult Acne Is Real: Here Are the Foods That Can Cause It - Healthline - June 22nd, 2020
- Juice diet plan: The best juices to help burn belly fat in 2 weeks and keep it off - Express - June 22nd, 2020
- How the foods you eat might help you fight cancer - Williston Daily Herald - June 22nd, 2020
- Dream of Alzheimers center for women comes true in Vegas - Jacksonville Journal-Courier - June 22nd, 2020
- Mind Healing: How are stress, sleep and sugary food connected; and what can we do about it? - Telegraph.co.uk - June 22nd, 2020
- Head to toe men's health: The urinary tract - Loma Linda University Health - June 22nd, 2020
- We know what to eat for a good heart, but what about when to eat? - The New Indian Express - June 21st, 2020
- Dream of Alzheimers center for women comes true in Vegas - Alton Telegraph - June 21st, 2020
- Sleep, eat, exercise and repeat: De-clutter your mind to maintain mental well-being - Economic Times - June 21st, 2020
- Kids as young as eight showing signs of adult diabetes due to poor diet and lack of exercise, study war - The Sun - June 21st, 2020
- Father's Day 2020: Expert Gives 6 Health Tips That All Fathers Must Follow - Doctor NDTV - June 21st, 2020
- You dont have to lose weight in lockdown: the social media stars on a body positive mission - Evening Standard - June 21st, 2020
- Kiara Advani: Diet and exercise secrets of the Bollywood star to stay fit REVEALED - PINKVILLA - June 21st, 2020
- How bacteria in your gut interact with the mind and body - Health24 - June 21st, 2020
- Guy Follows Mike Tysons Insane Diet And Workout Routine And One Of The Meals Includes 6 Bananas - BroBible - June 21st, 2020
- International Yoga Day 2020: From Shilpa Shetty to Kareena Kapoor, these Bollywood divas swear by yoga... - Hindustan Times - June 21st, 2020
- Were in the Era of Peak Fitness TrackingHeres How to Keep That Relationship Healthy - Well+Good - June 21st, 2020
- How to lose visceral fat: Avoid one type of drink to get rid of the harmful belly fat - Express.co.uk - June 21st, 2020
- Is weight loss faster if you add a fasting diet to cardio? - T3 - June 20th, 2020
- Industry VoicesEnsuring long-term brain health in the time of COVID-19 - FierceHealthcare - June 20th, 2020
- There is no perfect diet that works for every metabolism or body type - New Scientist News - June 20th, 2020
- How much water should you drink in a day? - Times of India - June 20th, 2020
- Salma Hayek has the perfect fast and effective workout - HOLA USA - June 20th, 2020
- This core exercise will help you get rid of belly fat - The Indian Express - June 20th, 2020