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We know working out on an empty stomach is not our best choice, but with so many choices, including supplements, our decisions become harder to make. It is difficult to know what to eat before a workout and when. What you eat has a large impact on your exercise routine. It may make a difference between an energetic workout or a workout in which you are “chomping” at the bit to head home and eat. Follow the basic guidelines for fueling your body before workouts.
Crack of Dawn Workouts
Now, many of us have the ability to workout in the wee hours of the morning (before our bodies have had a chance to give a good argument), try to at least eat something small to avoid feeling dizzy and/or having hunger pangs (which, by the way, mean you are hungry!) Make sure you allow enough time to digest the food before you morning workout too. Try eating around 200-300 calories snack/meal if you are going to workout within an hour of waking up. Avoid too much fat or protein since these take longer to digest. Suggested eats: bagels, granola bars, raisins, bananas, or a liquid meal (sports drink/high-carb)...
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www.PTonthenet.com; exerpted with permission.
You’ve probably avoided rope jumping as a form of exercise because you’ve heard it was high impact and difficult to learn. But when it’s performed the right way, the jump rope can involve less pounding than jogging. Many people jump rope incorrectly by jumping too high and landing heavy on their feet. This can cause lower body injuries of the knees, ankles and feet. The risk is increased from the continuation of incorrect jumping and landing on hard surfaces. Jump rope is a skilled movement and total body activity that requires correct biomechanics in the take off and landing, combined with proper timing and coordination of the rope swing with each jump.
History
Since the beginning of time, man has jumped for various reasons, whether it is in the form of ceremonial dancing, escaping an enemy or just playing. Jumping or hopping is a natural movement that has been essential to man's survival, growth and development...
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In order to fully incorporate the way in which we look at, train and rehabilitate the body, being cognizant of the relationships that exist between structures is essential. If we can understand that structure feeds function, then we can begin to enhance the ability of one part by creating a chain reaction to indirectly affect the other. For example, in function if one demonstrates decreased hip extension they will often demonstrate decreased dorsiflexion and often ipsilateral shoulder flexion, unless compensated for somewhere else in the kinetic chain(such as the Lumbar Spine). The hip flexors, what Physical Therapist Gary Gray calls the front butt are eccentrically loaded(slowing hip extension) while the plantarflexors slow slowing dorsiflexion.
During R swing phase, and until heel strike, the R glut complex works to decelerate hip flexion in the sagittal plane, adduction in the frontal plane, and internal rotation (IR) in the transverse plane...[Read More] |
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