We all hear the stories about how sport is bad for you, running causes arthritis etc. but the reality is that until recently there had been, until recently, very few studies that looked at the effect of injury in young people later in their life. One of the most common areas of the body to be injured is the knee joint and similarly this is also one of the most common areas to get knee arthritis.Recent Study
So the other day I went over the meaning of FITTE and how to apply that when designing your fitness routine. If you haven’t read that one don’t worry…you can wait for the movie version when I release it in theatres in the summer. Now I want to go over some strategies or behaviors you can adopt in order to help keep your weight loss goals on track.
Wether you are male or female, the pull up, chin up or flexed arm hang has been a part of fitness assessments for a very long time. I remember doing these assessments back in grammar school. At that time, it scared me so much, but then I saw others attempting it and doing okay which made me want to do better (hence why I am probably into fitness now- love the competitive part of fitness). I was never the best at the flexed arm hang and pull ups were definitely my weakness, but I did perform very highly for my age.
Do you have a young goalie in your life? As the youth hockey season winds down it will be time to hang up the skates for another season. Ahhh…the BBQ’s, the swimming, the family camping trips, sleeping in, hockey training. WHAT?? Did I just say hockey training? In the off-season? Well, yes I did. If your little athlete plays at a high level such as rep hockey or has aspirations of playing in the pro or semi-pro leagues then some type of summer off-ice training is a good thing.
Yesterday, a client of mine wanted to see what her 100m time would be, she also found out that- running full speed for 100m, she burns roughly 25 calories.
In the office that I also work in, someone brought in donuts today and a person here decided to split their crumb donut with the person next to them and then- after looking it up- determined that the 1/2 of crumb donut was 160 something calories.
I thought about it, and that 1/2 of a donut is the same as 7, 100m sprints.
When you are strength training, it is important to inhale on relaxation and exhale during exertion. For cardio, you generally breathe in and out through the nose or, when intensity ramps up, through the mouth. If you get a side-stich when running, exhale during the left footfall (not the right). If you can't catch your breath, stand tall with your hands behind your head to open the lungs and allow for deeper inhalations. When cooling down or stretching, deep slow breaths help calm the body and aid in recovery.
As we strive to excel in our physical performance, our drive often leads us to ignore signals of pain. Yet, pain is a highly instructive experience, and can lead us to understand so much more about our bodies if we learn to listen. The body's innate wisdom must be respected. Gray Cook eloquently describes the importance of heeding these signals; "The presence of pain in the movement matrix changes the rules of fitness and rehabilitative exercise.
So you wanna get fit? Then you need to understand what FITTE really means. No, I didn’t spell it wrong…FITTE stands for Frequency, Intensity, Time, Type and Enjoyment. When thinking about designing your fitness routine, understanding what the FITTE principle means will help you in your fitness and weight-loss goals.