Hey Ladies,
We have a new and improved training guide for those who are busy busy and can only train 5 days a week. http://docs.google.com/Doc?docid=0AbnRf7Ow6iroZGhwcHhmaG5fMGZ2M3dyOWN0&hl=en
Monday, February 8, 2010
Thursday, February 4, 2010
The Best Natural Fuel for Runners
The Best Natural Fuel for Runners
woman eating honeycomb
* Share
* Email
* Print
* Save
By Matthew Kadey, R.D.
Women's
Before sports drinks, bars and neon GU became race day staples, athletes tapped the produce, bread and dairy aisles for a competitive edge. Sure, sports supplements are convenient, but real food can be just as beneficial--pre-, mid- and post-workout--to power your stride and speed recovery. In fact, eating the right edibles is like flipping a switch that tells your body to run harder, faster and longer. If you find yourself unsure about what the best options are, here's an arsenal of natural fuel choices distilled from top sports dietitians.
Time Zone: 3 to 4 hours pre-run
Need to know: A study in the International Journal of Sports Nutrition and Exercise Metabolism suggests that consuming a low glycemic meal three hours prior to a run will give you better endurance than those who consumed a high glycemic meal. The Glycemic Index refers to the rate at which foods cause blood sugar to rise after you eat them. Those that cause a slow rise increase fat burning during exercise, preventing performance-sapping drops in blood glucose and muscle carbohydrate stores.
Eat this: Oatmeal topped with walnuts and hard-boiled egg.
How come: The slow-releasing carbs in whole-grain oatmeal will provide an energy source during exercise, says Leslie Bonci, RD, a runner and director of sports nutrition at the University of Pittsburgh Medical Center. Whole grains such as brown rice and old-fashioned oats have a lower glycemic index than processed carbohydrates like white rice and refined pasta. "The protein from the egg and the fat in walnuts slows digestion, which lowers the glycemic index of the meal further," Bonci says.
Brownie points: A 2009 Journal of Nutrition study reported that women with higher intakes of nutrient-packed whole grains have lower amounts of total body and abdominal fat.
Other eats: Whole-grain waffle spread with peanut butter, whole wheat bagel with cream cheese, brown rice and beans, whole-grain pasta with chicken.
Time Zone: 15 to 60 minutes pre-run
Need to know: Researchers from Greece discovered that runners who consumed simple carbohydrates 15 minutes before using a treadmill were able to run 13 percent longer than subjects who took in nothing. "Fast digesting carbohydrates that are low in fiber provide working muscles with a quick influx of carbohydrate energy so you can run farther," says Bonci, adding, "A small snack before a run also helps stave off hunger during exercise."
Eat this: Low-fat yogurt with a handful of raisins.
How come: San Diego State University researchers found those who consumed the same amount of quick-digesting carbohydrates from raisins or a sports gel 45 minutes prior to endurance exercise experienced a similar benefit to performance. Soft yogurt is a smart choice if you suffer race day butterflies. Plus, a little bit of protein before activity speeds post-exercise muscle recovery, according to several studies.
Brownie points: According to a 2008 British Journal of Sports Medicine report, distance runners who ingested daily doses of probiotic bacteria, similar to that found in yogurt, fell sick half as often as a group taking a placebo.
Other eats: Apple or other fruit, rice cake with apple butter, crackers with almond butter, dried apricots, pretzels, small wrap with cream cheese.
Time Zone: During a run
Need to know: A study by the journal Medicine and Science in Sports and Exercise suggests that consuming carbohydrates during a workout will give you greater pleasure with exercise and lower perceived exertion. Consuming carbs during a run keeps blood glucose and muscle glycogen levels up, making exercise seem easier and delaying fatigue, says Kathleen Farrell, a sports dietitian at the Boulder Center for Sports Medicine. "Typically, benefits occur only when exercising for longer than an hour and at least 30 grams of carbohydrates are consumed each hour," Farrell explains.
Eat this: Honey.
How come: Honey has been found to be just as effective at improving performance during prolonged exercise as gels and other sugar sources. "The simple carbohydrates in honey get into your system quickly to fuel muscles," Farrell says. Try pouring honey in a gel flask and diluting it with a bit of water for easy access during runs. Farrell stresses the importance of testing foods during training to gauge how your stomach will handle it on race day. "And drink 4 to 8 ounces of water every 15 minutes along with the food," she recommends.
Brownie points: According to a 2009 study in the Journal of the American Dietetic Association, honey has more antioxidant activity than refined sugar. Antioxidants may help speed muscle recovery and fight certain cancers.
Other eats: Molasses, dried fruits, candy (Twizzlers, gummy bears), Fig Newtons, pretzels.
Time Zone: 15 to 60 minutes post-run
Need to know: As soon as possible following a run, consume carbohydrates to replace muscle glycogen stores and protein to attenuate muscle damage, says Jackie Dikos, RD, a dietitian who competed in the Beijing Olympic marathon trials. Consuming the right foods shortly after exercise also prevents a drop in the immune system. "Ideally, aim for a 4-to-1 carbohydrate-protein ratio to maximize recovery," Dikos says.
Eat this: Cereal with milk and sliced banana.
How come: A 2009 University of Texas study discovered that eating cereal and nonfat milk immediately following 2 hours of aerobic exercise was just as effective at stimulating muscle glycogen and protein synthesis as a carbohydrate-electrolyte sports drink. "This makes perfect sense because cereal provides lots of carbs and low-fat milk is a source of quality muscle repairing protein," says Dikos. "Appetite can wane after a hard run, so familiar foods like cereal and milk are useful," she adds. Bananas are high in potassium, which is lost in sweat during running.
Brownie points: Milk has calcium and vitamin D to protect against stress fractures. Vegetarians can use fortified soy or hemp milk.
Other eats: Cottage cheese with pineapple and honey, ricotta cheese spread on English muffins, pancakes topped with yogurt and maple syrup, cold chicken pasta salad.
woman eating honeycomb
* Share
* Save
By Matthew Kadey, R.D.
Women's
Before sports drinks, bars and neon GU became race day staples, athletes tapped the produce, bread and dairy aisles for a competitive edge. Sure, sports supplements are convenient, but real food can be just as beneficial--pre-, mid- and post-workout--to power your stride and speed recovery. In fact, eating the right edibles is like flipping a switch that tells your body to run harder, faster and longer. If you find yourself unsure about what the best options are, here's an arsenal of natural fuel choices distilled from top sports dietitians.
Time Zone: 3 to 4 hours pre-run
Need to know: A study in the International Journal of Sports Nutrition and Exercise Metabolism suggests that consuming a low glycemic meal three hours prior to a run will give you better endurance than those who consumed a high glycemic meal. The Glycemic Index refers to the rate at which foods cause blood sugar to rise after you eat them. Those that cause a slow rise increase fat burning during exercise, preventing performance-sapping drops in blood glucose and muscle carbohydrate stores.
Eat this: Oatmeal topped with walnuts and hard-boiled egg.
How come: The slow-releasing carbs in whole-grain oatmeal will provide an energy source during exercise, says Leslie Bonci, RD, a runner and director of sports nutrition at the University of Pittsburgh Medical Center. Whole grains such as brown rice and old-fashioned oats have a lower glycemic index than processed carbohydrates like white rice and refined pasta. "The protein from the egg and the fat in walnuts slows digestion, which lowers the glycemic index of the meal further," Bonci says.
Brownie points: A 2009 Journal of Nutrition study reported that women with higher intakes of nutrient-packed whole grains have lower amounts of total body and abdominal fat.
Other eats: Whole-grain waffle spread with peanut butter, whole wheat bagel with cream cheese, brown rice and beans, whole-grain pasta with chicken.
Time Zone: 15 to 60 minutes pre-run
Need to know: Researchers from Greece discovered that runners who consumed simple carbohydrates 15 minutes before using a treadmill were able to run 13 percent longer than subjects who took in nothing. "Fast digesting carbohydrates that are low in fiber provide working muscles with a quick influx of carbohydrate energy so you can run farther," says Bonci, adding, "A small snack before a run also helps stave off hunger during exercise."
Eat this: Low-fat yogurt with a handful of raisins.
How come: San Diego State University researchers found those who consumed the same amount of quick-digesting carbohydrates from raisins or a sports gel 45 minutes prior to endurance exercise experienced a similar benefit to performance. Soft yogurt is a smart choice if you suffer race day butterflies. Plus, a little bit of protein before activity speeds post-exercise muscle recovery, according to several studies.
Brownie points: According to a 2008 British Journal of Sports Medicine report, distance runners who ingested daily doses of probiotic bacteria, similar to that found in yogurt, fell sick half as often as a group taking a placebo.
Other eats: Apple or other fruit, rice cake with apple butter, crackers with almond butter, dried apricots, pretzels, small wrap with cream cheese.
Time Zone: During a run
Need to know: A study by the journal Medicine and Science in Sports and Exercise suggests that consuming carbohydrates during a workout will give you greater pleasure with exercise and lower perceived exertion. Consuming carbs during a run keeps blood glucose and muscle glycogen levels up, making exercise seem easier and delaying fatigue, says Kathleen Farrell, a sports dietitian at the Boulder Center for Sports Medicine. "Typically, benefits occur only when exercising for longer than an hour and at least 30 grams of carbohydrates are consumed each hour," Farrell explains.
Eat this: Honey.
How come: Honey has been found to be just as effective at improving performance during prolonged exercise as gels and other sugar sources. "The simple carbohydrates in honey get into your system quickly to fuel muscles," Farrell says. Try pouring honey in a gel flask and diluting it with a bit of water for easy access during runs. Farrell stresses the importance of testing foods during training to gauge how your stomach will handle it on race day. "And drink 4 to 8 ounces of water every 15 minutes along with the food," she recommends.
Brownie points: According to a 2009 study in the Journal of the American Dietetic Association, honey has more antioxidant activity than refined sugar. Antioxidants may help speed muscle recovery and fight certain cancers.
Other eats: Molasses, dried fruits, candy (Twizzlers, gummy bears), Fig Newtons, pretzels.
Time Zone: 15 to 60 minutes post-run
Need to know: As soon as possible following a run, consume carbohydrates to replace muscle glycogen stores and protein to attenuate muscle damage, says Jackie Dikos, RD, a dietitian who competed in the Beijing Olympic marathon trials. Consuming the right foods shortly after exercise also prevents a drop in the immune system. "Ideally, aim for a 4-to-1 carbohydrate-protein ratio to maximize recovery," Dikos says.
Eat this: Cereal with milk and sliced banana.
How come: A 2009 University of Texas study discovered that eating cereal and nonfat milk immediately following 2 hours of aerobic exercise was just as effective at stimulating muscle glycogen and protein synthesis as a carbohydrate-electrolyte sports drink. "This makes perfect sense because cereal provides lots of carbs and low-fat milk is a source of quality muscle repairing protein," says Dikos. "Appetite can wane after a hard run, so familiar foods like cereal and milk are useful," she adds. Bananas are high in potassium, which is lost in sweat during running.
Brownie points: Milk has calcium and vitamin D to protect against stress fractures. Vegetarians can use fortified soy or hemp milk.
Other eats: Cottage cheese with pineapple and honey, ricotta cheese spread on English muffins, pancakes topped with yogurt and maple syrup, cold chicken pasta salad.
Recipe for an Unbeatable Breakfast
Recipe for an Unbeatable Breakfast
Muesli
* Share
* Email
* Print
* Save
By Breanne George
Women'sRunning
This homemade granola cereal--known in Europe as muesli--is packed with an unbeatable combination of slow-releasing carbs and quality nutrients to fuel your morning run. Eat it like you would cereal, with one exception--yogurt instead of milk.
The creator: This past October, Oakley-sponsored triathlete Chrissie Wellington set a new course record at the Ironman World Championship triathlon--a race she has won the past three consecutive years. Wellington credits her remarkable success to a supportive family, inner drive and, of course, natural athletic ability. "I never realized I had a talent for endurance sports until I tried," she says. "I think people have untapped talents, and I've shown what you can achieve if you devote your life to tapping into those talents."
Wellington says she consumes about 4,000 to 5,000 calories per day, a large proportion from complex carbohydrates such as couscous, brown rice, bulgur wheat, nuts and seeds. In addition to a daily intake of fruits, veggies, chicken and fish, Wellington consumes red meat once a week.
"My diet plays a huge part in fueling my training and recovery," she says. "It's the fuel I use to power me toward success." Wellington is known for her substantial breakfasts: Prior to her first training session, she starts off the day with a banana topped with tahini and unprocessed honey. Before her second training session, Wellington eats this homemade muesli, which she jokingly refers to as the "breakfast of champions."
The nutritionist's take: This recipe is full of nature's rock stars. The nuts and seeds have tremendous amounts of nutrients that runners need such as magnesium, vitamins and unsaturated fats. The oats and seven-grain cereal provide low glycemic index carbs, which studies show can improve endurance when eaten a few hours before exercise. Yogurt improves digestive and immune health, and also contains calcium to help combat stress fractures.
Homemade Muesli
* 3/4 cup organic oatmeal
* 3/4 cup seven-grain cereal (such as Kashi)
* 1/4 cup dried plums or apricots (cut into small pieces)
* 2 tbsp. unsalted mixed nuts
* 1 tbsp. shredded coconut
* 1 tbsp. pumpkin seeds
* 1 tbsp. sunflower seeds
* 2 tbsp. unfiltered, unprocessed honey
* 1 1/2 cups plain yogurt
Directions: Combine dry ingredients in a large, industrial-sized bowl. Mix in 11/2 cups of plain yogurt until thoroughly coated. Drizzle honey over mixture. Makes two servings.
Nutritional info per serving: 692 calories, 18 g fat (5 g saturated fat); 113 g carbohydrates (13 g fîber, 41 g sugar), 28 g protein
Muesli
* Share
* Save
By Breanne George
Women'sRunning
This homemade granola cereal--known in Europe as muesli--is packed with an unbeatable combination of slow-releasing carbs and quality nutrients to fuel your morning run. Eat it like you would cereal, with one exception--yogurt instead of milk.
The creator: This past October, Oakley-sponsored triathlete Chrissie Wellington set a new course record at the Ironman World Championship triathlon--a race she has won the past three consecutive years. Wellington credits her remarkable success to a supportive family, inner drive and, of course, natural athletic ability. "I never realized I had a talent for endurance sports until I tried," she says. "I think people have untapped talents, and I've shown what you can achieve if you devote your life to tapping into those talents."
Wellington says she consumes about 4,000 to 5,000 calories per day, a large proportion from complex carbohydrates such as couscous, brown rice, bulgur wheat, nuts and seeds. In addition to a daily intake of fruits, veggies, chicken and fish, Wellington consumes red meat once a week.
"My diet plays a huge part in fueling my training and recovery," she says. "It's the fuel I use to power me toward success." Wellington is known for her substantial breakfasts: Prior to her first training session, she starts off the day with a banana topped with tahini and unprocessed honey. Before her second training session, Wellington eats this homemade muesli, which she jokingly refers to as the "breakfast of champions."
The nutritionist's take: This recipe is full of nature's rock stars. The nuts and seeds have tremendous amounts of nutrients that runners need such as magnesium, vitamins and unsaturated fats. The oats and seven-grain cereal provide low glycemic index carbs, which studies show can improve endurance when eaten a few hours before exercise. Yogurt improves digestive and immune health, and also contains calcium to help combat stress fractures.
Homemade Muesli
* 3/4 cup organic oatmeal
* 3/4 cup seven-grain cereal (such as Kashi)
* 1/4 cup dried plums or apricots (cut into small pieces)
* 2 tbsp. unsalted mixed nuts
* 1 tbsp. shredded coconut
* 1 tbsp. pumpkin seeds
* 1 tbsp. sunflower seeds
* 2 tbsp. unfiltered, unprocessed honey
* 1 1/2 cups plain yogurt
Directions: Combine dry ingredients in a large, industrial-sized bowl. Mix in 11/2 cups of plain yogurt until thoroughly coated. Drizzle honey over mixture. Makes two servings.
Nutritional info per serving: 692 calories, 18 g fat (5 g saturated fat); 113 g carbohydrates (13 g fîber, 41 g sugar), 28 g protein
Tuesday, February 2, 2010
Building Core Strength through Eating
Building core strength
NUTRISPEAK by Vesanto Melina
This month, the proximity of Olympic athletes draws our attention to the pleasure and satisfaction connected with keeping ourselves fit. Vancouver has a wealth of fitness opportunities, with a superb natural environment topping the list.
Provided we have a good rain hat and warm jacket, we can stroll along the ocean, river or any number of tree-lined paths for most of the year. During winter months, many of us turn to yoga, Pilates, aerobics, workouts at the gym or various forms of dance, such as salsa, ballroom, belly dance, contact improvisation or flamenco.
It can help to get some personal coaching to discover one’s blind spots and surge past perceived limitations. I have been exploring the benefits of greater core strength, which involves toning abdominal and back muscles, thereby increasing their ability to support the spine and keep the body stable and balanced. This type of strengthening can help reduce back pain, improve posture and trim one’s waistline.
Eating for strength
Food choices that provide 15 or more grams of protein:
* 1 veggie burger (check the label; a whole wheat bun adds 4 grams protein)
* 1/2 cup of almonds, sunflower seeds, pumpkin seeds or peanuts
* 1-1/2 cups Quick Curried Lentils with Tomato (recipe below)
* 1 peanut butter sandwich (2-1/2 tablespoons peanut butter)
* 1 cup chickpeas, edamame, black beans or other beans
* 2 cups of bean salad (assorted beans and vegetables)
* 3 cups cooked brown rice or oatmeal
* 100 g (3/8 cup) firm tofu or tempeh
* 5 to 6 slices of bread (check labels)
* 2 cups spaghetti noodles
* 70 g (about 2 oz) seitan
* 2 cups of green peas
Diet also plays a role. Elimination of sugar and refined carbohydrates and engaging in exercise four or more times per week will lead to a leaner, more powerful you. To increase strength, also get plenty of protein. Beans, peas and lentils are ideal sources of abundant protein and they’re great for maintenance, muscle building and repair after a sports event. These legumes also give us the complex carbohydrates that provide staying power between meals. (Whole grains are helpful as pre-game meals for endurance events.)
Based on a recommended protein intake of 0.8 grams of protein per kilogram body weight, each choice listed (see sidebar) provides about one-third of the day’s protein for someone weighing 125 pounds, or one quarter of the day’s protein for someone weighing 165 pounds. Seasoned athletes sometimes need a little more than this. Someone who is actually gaining muscle mass may need double this amount, though only while the increase in muscle mass is actually happening. (Requirements decrease for maintenance).
It used to be that athletes would eat thick steaks before a competition because they thought it would improve their performance. That thinking is now outdated, however. Like beans, peas and lentils, steaks contain protein and minerals. However, the unique feature of steak is the presence of a lot of fat and cholesterol. For health and environmental reasons, plant sources of protein are the superior choice. For more about sports nutrition guidelines, see www.vrg.org.
Quick Curried Lentils with Tomato
In a saucepan over medium heat, sauté 1 large onion in 1 tablespoon olive oil. Add 1 cup dried red lentils and three cups water; bring to a boil then lower heat and simmer for 20 minutes or until lentils are soft and easy to eat. Add a 398 ml can (or 2 cups) of tomatoes or tomato sauce and 2 tablespoons of Patak’s Mild Curry Paste (or to taste); season with pepper and salt or tamari. Makes 6 cups.
Variations: Green, grey or brown lentils require a longer cooking time (45-60 minutes). Cooked leftover vegetables, such as 2 cups of cauliflower, may be added.
Vesanto Melina is a local dietitian and co-author of nutrition classics Becoming Vegetarian, Becoming Vegan, Raising Vegetarian Children, the Food Allergy Survival Guide and the Raw Food Revolution Diet. Her newest book, Becoming Raw will be in print by the end of February. For personal consultations, call 604-882-6782 or visit www.nutrispeak.com
Vesanto thanks the excellent coach Andrea Welling and yoga instructor Lynn Wahl for their input for this month’s column.
NUTRISPEAK by Vesanto Melina
This month, the proximity of Olympic athletes draws our attention to the pleasure and satisfaction connected with keeping ourselves fit. Vancouver has a wealth of fitness opportunities, with a superb natural environment topping the list.
Provided we have a good rain hat and warm jacket, we can stroll along the ocean, river or any number of tree-lined paths for most of the year. During winter months, many of us turn to yoga, Pilates, aerobics, workouts at the gym or various forms of dance, such as salsa, ballroom, belly dance, contact improvisation or flamenco.
It can help to get some personal coaching to discover one’s blind spots and surge past perceived limitations. I have been exploring the benefits of greater core strength, which involves toning abdominal and back muscles, thereby increasing their ability to support the spine and keep the body stable and balanced. This type of strengthening can help reduce back pain, improve posture and trim one’s waistline.
Eating for strength
Food choices that provide 15 or more grams of protein:
* 1 veggie burger (check the label; a whole wheat bun adds 4 grams protein)
* 1/2 cup of almonds, sunflower seeds, pumpkin seeds or peanuts
* 1-1/2 cups Quick Curried Lentils with Tomato (recipe below)
* 1 peanut butter sandwich (2-1/2 tablespoons peanut butter)
* 1 cup chickpeas, edamame, black beans or other beans
* 2 cups of bean salad (assorted beans and vegetables)
* 3 cups cooked brown rice or oatmeal
* 100 g (3/8 cup) firm tofu or tempeh
* 5 to 6 slices of bread (check labels)
* 2 cups spaghetti noodles
* 70 g (about 2 oz) seitan
* 2 cups of green peas
Diet also plays a role. Elimination of sugar and refined carbohydrates and engaging in exercise four or more times per week will lead to a leaner, more powerful you. To increase strength, also get plenty of protein. Beans, peas and lentils are ideal sources of abundant protein and they’re great for maintenance, muscle building and repair after a sports event. These legumes also give us the complex carbohydrates that provide staying power between meals. (Whole grains are helpful as pre-game meals for endurance events.)
Based on a recommended protein intake of 0.8 grams of protein per kilogram body weight, each choice listed (see sidebar) provides about one-third of the day’s protein for someone weighing 125 pounds, or one quarter of the day’s protein for someone weighing 165 pounds. Seasoned athletes sometimes need a little more than this. Someone who is actually gaining muscle mass may need double this amount, though only while the increase in muscle mass is actually happening. (Requirements decrease for maintenance).
It used to be that athletes would eat thick steaks before a competition because they thought it would improve their performance. That thinking is now outdated, however. Like beans, peas and lentils, steaks contain protein and minerals. However, the unique feature of steak is the presence of a lot of fat and cholesterol. For health and environmental reasons, plant sources of protein are the superior choice. For more about sports nutrition guidelines, see www.vrg.org.
Quick Curried Lentils with Tomato
In a saucepan over medium heat, sauté 1 large onion in 1 tablespoon olive oil. Add 1 cup dried red lentils and three cups water; bring to a boil then lower heat and simmer for 20 minutes or until lentils are soft and easy to eat. Add a 398 ml can (or 2 cups) of tomatoes or tomato sauce and 2 tablespoons of Patak’s Mild Curry Paste (or to taste); season with pepper and salt or tamari. Makes 6 cups.
Variations: Green, grey or brown lentils require a longer cooking time (45-60 minutes). Cooked leftover vegetables, such as 2 cups of cauliflower, may be added.
Vesanto Melina is a local dietitian and co-author of nutrition classics Becoming Vegetarian, Becoming Vegan, Raising Vegetarian Children, the Food Allergy Survival Guide and the Raw Food Revolution Diet. Her newest book, Becoming Raw will be in print by the end of February. For personal consultations, call 604-882-6782 or visit www.nutrispeak.com
Vesanto thanks the excellent coach Andrea Welling and yoga instructor Lynn Wahl for their input for this month’s column.
Active.com > Triathlon > Tips for the Hopelessly Inflexible Tips for the Hopelessly Inflexible
By Brian Dorfman
For Active.com
When triathlon coach Paul Huddle and I got together in 1988 to produce the first flexibility material for triathletes, it was a meeting of two opposites: the hopelessly inflexible meets Gumby. Let's face it; the tri community is fun, but tight.
Where can the hopelessly inflexible start? First, it helps to understand that some stretching is necessary in order to prevent injury and perform at your best. To start, follow two easy steps: Bend the knees and go extra easy.
Flexibility Training
* Swimming Stretches
* Cycling Stretches
* Running Stretches
With the knees bent, forward stretches will feel better and be more effective at the hips, your prime area of mobility, and it will protect your hamstrings—a vulnerable muscle.
Easy stretching can be difficult for some, so keep your breath even and smooth. Stretching should feel like you're lying around, chilling out, but you should also be aware of the muscles involved in the stretch. Athletes will often fight the stretch; instead adjust the stretches and enjoy.
Here, I have offered stretches that will help you work on your knee bend and your ability to relax. Good luck.
Standing Forward Bend
The standing forward bend does it all. It releases your mid back, relaxes your hips and harmonizes your nervous system. Those of you who are extra tight will love this stretch—but remember to bend your knees. More specifically, bend them enough so that the top of the thigh touches the lower abdominal area at the end of the stretch.
1. Begin in a standing position, and take a deep breath in.
2. As you exhale, bend your knees slightly, keep the chest lifted, and bend forward from the hips. When the lower abs touch the thighs, release the chest over the legs, drop your head and relax.
3. Take a few deep breaths, holding this position.
4. Inhale, lift and arch the chest two to four inches off the legs. Exhale, drop the torso again and fold over the legs. Repeat three times.
5. Relax over the legs for four breaths.
Twist
Athletes like to use the twist at the end of their stretch. It can be used to address tight hips, kidneys and abdominal muscles. In addition, the twist will balance the sacroiliac joint. If you have a disk injury, this stretch is not recommended.
In a twist, the less you push the movement, the better it will feel and work. You might feel like you should intensify the stretch by changing positions, but it's not necessary—resist the urge to change position. This is a powerful stretch, so simply relaxing into it will provide the greatest benefits.
1. Lie on your back with knees bent in toward the chest and your arms out to the side.
2. As you exhale, drop your knees to one side, hold and inhale. Exhale as you drop your knees to the other side.
3. Alternate from side to side. Repeat six times.
4. Hold and relax on each side for eight breaths. Think about moving your ribs away from the hips.
Stretching is important because it will allow you to perform at your best. For the hopelessly inflexible, all the advantages of stretching are available. The key to stretching and training is to show up—the rest is easy. When you stretch, remember to relax your knees and take it easy.
Race and train forever!
Brian Dorfman holds a BS in kinesiology from UCLA and has over 25 years of experience helping world-class athletes and others reach their goals. His proven techniques keep athletes performing at their peak. For information or to purchase the Flexibility Training DVD visit www.briandorfman.com or call toll-free at 866-787-3348.
For Active.com
When triathlon coach Paul Huddle and I got together in 1988 to produce the first flexibility material for triathletes, it was a meeting of two opposites: the hopelessly inflexible meets Gumby. Let's face it; the tri community is fun, but tight.
Where can the hopelessly inflexible start? First, it helps to understand that some stretching is necessary in order to prevent injury and perform at your best. To start, follow two easy steps: Bend the knees and go extra easy.
Flexibility Training
* Swimming Stretches
* Cycling Stretches
* Running Stretches
With the knees bent, forward stretches will feel better and be more effective at the hips, your prime area of mobility, and it will protect your hamstrings—a vulnerable muscle.
Easy stretching can be difficult for some, so keep your breath even and smooth. Stretching should feel like you're lying around, chilling out, but you should also be aware of the muscles involved in the stretch. Athletes will often fight the stretch; instead adjust the stretches and enjoy.
Here, I have offered stretches that will help you work on your knee bend and your ability to relax. Good luck.
Standing Forward Bend
The standing forward bend does it all. It releases your mid back, relaxes your hips and harmonizes your nervous system. Those of you who are extra tight will love this stretch—but remember to bend your knees. More specifically, bend them enough so that the top of the thigh touches the lower abdominal area at the end of the stretch.
1. Begin in a standing position, and take a deep breath in.
2. As you exhale, bend your knees slightly, keep the chest lifted, and bend forward from the hips. When the lower abs touch the thighs, release the chest over the legs, drop your head and relax.
3. Take a few deep breaths, holding this position.
4. Inhale, lift and arch the chest two to four inches off the legs. Exhale, drop the torso again and fold over the legs. Repeat three times.
5. Relax over the legs for four breaths.
Twist
Athletes like to use the twist at the end of their stretch. It can be used to address tight hips, kidneys and abdominal muscles. In addition, the twist will balance the sacroiliac joint. If you have a disk injury, this stretch is not recommended.
In a twist, the less you push the movement, the better it will feel and work. You might feel like you should intensify the stretch by changing positions, but it's not necessary—resist the urge to change position. This is a powerful stretch, so simply relaxing into it will provide the greatest benefits.
1. Lie on your back with knees bent in toward the chest and your arms out to the side.
2. As you exhale, drop your knees to one side, hold and inhale. Exhale as you drop your knees to the other side.
3. Alternate from side to side. Repeat six times.
4. Hold and relax on each side for eight breaths. Think about moving your ribs away from the hips.
Stretching is important because it will allow you to perform at your best. For the hopelessly inflexible, all the advantages of stretching are available. The key to stretching and training is to show up—the rest is easy. When you stretch, remember to relax your knees and take it easy.
Race and train forever!
Brian Dorfman holds a BS in kinesiology from UCLA and has over 25 years of experience helping world-class athletes and others reach their goals. His proven techniques keep athletes performing at their peak. For information or to purchase the Flexibility Training DVD visit www.briandorfman.com or call toll-free at 866-787-3348.
Friday, January 29, 2010
Subscribe to:
Posts (Atom)
Posts
