VII: Getting Stronger on the Track: You don’t want to lift heavy weights.. Changing your Angle is like Changing Perspective

Just like changing your perspective can change your life so too can changing the angle you lift can change your physique. Sometimes just changing the way you look at something makes all the difference in the world.

posteriorangle picWhile in recovery the body has one thing to do HEAL.  The body is designed to heal itself, if you let it .

And yes sometimes surgical intervention is required but then there is healing time involved in that too.

The most obvious way to progress is to increase your weight load. SO how to progress and keep things interesting when you have restrictions placed upon you and lifting heavy is not on option… Change the angle.

By simply changing the way you stand or angle the of the weight bench you can target your muscles from a different angle, recruit adjacent muscle fibers and stabilizer muscles and promote a more balanced, symmetrical physique.lateral angle pic

If you continue to lift weights in the same angle every time you will only get stronger at that angle and eventually you will either plateau or create imbalances.

If your scared of lifting heavy weights because you think you’re going to get big and bulky, which by the way is a BIG MYTH, (you get big and bulky from the eating the wrong foods) this a perfect technique for you to incorporate into your training regimen.

Biceps anglepicsNot only did I use this technique while in recovery but I use it with my clients because it integrates movement in daily functional living.  From day to day we lift, we push and we move our bodies in different ways and different angles your body needs to be strong and ready for anything that comes your way.

Other options are varying your speed, changing grips, and recovery time between sets.

Doing angles you’ve never tried—even when completed on a common exercise—are almost like brand-new movements altogether. Your perspective of the same 10-pound weight will be completely different .

Simply adjusting your angle keeps it FRESH and offers up a whole new perspective!

DO WHAT YOU CAN WHILE YOU CAN’T DO!

GO for Life! ™joycethumb

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

 

V: Getting Back on the Track -Next Up… Plyometrics

Plyometric training and why it does the body good.

How these explosive jumping exercises will help recovery and bring us back to speed….

Tendons take A LONG- VERY LONG time to heal.

As I watch my gluteus maximus  (aka. my butt), tendon repair, which incidentally is the largest muscle in the body, it helps power you up hills and stairs and supports your hip and pelvis, little by little I’ve been adding on to my regimen by increasing the level of difficulty and strength.

Without getting too technical, I will try to keep this simple…

Box jump Plyometric exercises like Squat Jumps, Box jumps, Lunge Jumps, Single leg hops, Leap Frogs and skaters strengthen the tendons and improve their elasticity by placing stress on them in a controlled setting. There are numerous studies that support the use of plyometric and dynamic stabilization/balance exercises in neuromuscular training to alter movement biomechanics. The stronger the tendons, the less the risk of injury.

The nervous system also has to be trained to switch on.lungejump

By training the body in a plyometric way, the body makes demands on the muscular system, whose needs are met first by the nervous system. Plyometric training improves the efficiency of this system as well.

lungeThe ability to control the degree of eccentric movement before an extension or concentric movement is key to all explosive sports. This is known as the stretch-shortening cycle. Over time this strengthens the stabilizing muscles to lessen the degree of flexion before the subsequent extension.  This in turn improves coordination and produces more efficient movement patterns. Through this power and speed are born.

Plyos can be subbed for cardio or a sprint day.  Plyos raise the speed of force and speed of your muscle contractions leading to higher explosive power that is needed in sports activities. Every sport can benefit from plyometric training.

To recap plyo training benefits:squat jump

Stronger tendons +Better coordination + Increased stabilization + Strength + Speed=Increased power output systemically and safely

Among all the other benefits, the bonus again is plyos are one of the most effective ways to torch calories and burn fat!

Slow and easy does it but still moving forward.  : )

DO WHAT YOU CAN WHILE YOU CAN’T DO!

GO for Life! ™

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

 

 

IV: Getting Back on The Track still – Achieving Balance and Single-Limb Training

This is a reoccurring theme.. Maybe it’s because it is so difficult to achieve and maintain.  At least for the time being this theme keeps coming up for me in my recovery.  It’s like two steps forward one step back.. Just as I begin to think I’m done with this recovery thing something pulls me back to let me know that I’m still in it.

SL stepupThe imbalance between the right and left side is persistant at making me notice that I still have work to do.

Six months out now and feeling frustrated … more than slightly.  Just the other day I decided to test my body.  I tried a light jog only to wake up 2 days later and find my neck stiff as a board and couldn’t turn it.

Thankfully nothing that a chiropractic adjustment couldn’t fix but still a reminder that there’s more work to be done before I’m free.

These imbalances between right and left occur more often than you think.  If you get used to doing things always with your dominant side and never train the other side, over time  you are more than likely to develop an imbalance. You may not notice it for years to come but prepare yourself because when it does hit you will feel the pain in all areas that will be trying to overcompensate for your weakness. You’ll be dumbfounded wondering what hit you.

SO how to correct these imbalances or prevent them before they get you?

SINGLE LIMB TRAINING

Single-Limb training corrects left-right strength and size asymmetries and improves general balance and proprioception different from the way heavy resistance training does.

SL deadliftAnother method I implement is adding one extra set on the right.  So basically I start and finish with the right side for 4 sets on the right and 3 on the left, in an attempt to correct the weakness on my surgical side and bring it up to par with the left.

Here are some examples of exercises you can incorporate into your workout:

•Single-leg deadlift

•Single-leg squats

•Balance lunges SL Balance lunge

•Strict step-ups

•Single-leg hops

•Single leg calf raises

These provide the smallest possible base of support and require the greatest proprioceptive response. An excellent tool for developing stability, balance and strength interdependently of each other.

Though it takes twice as long to train each leg individually as it would to train them both at the same time this can serve as a bonus to increase your metabolic conditioning which means you can burn more fat  : )

Well at least with the two step forward and one step back method I’m still moving forward :)

Hit me up for more exercises.

DO WHAT YOU CAN WHILE YOU CAN’T DO!

GO for Life! ™joycethumb

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer