Category Archives: Stretching

Work Hard On Stretching, Recovery and Injury Prevention

The basic premise of all well designed exercise programs is the progressive overload principle. Fitness must be “pushed” from below, i.e. starting slow and progressing to harder workouts slowly. The periodisation model used by 24Fit builds your fitness up with a stair step series of methodical, progressive challenges and recoveries that strengthen your body and keep brain and brawn fresh.

Everyone knows how to work hard — it’s those who work equally hard on stretching, recovery, and injury prevention who reach their highest genetic potential in sport and in health. Sequence is key. The science shows that you have to properly sequence your training to develop one aspect of fitness at a time and then use that as a foundation to build the next. Build a broad base of aerobic infrastructure and musculoskeletal resiliency before adding more intense workouts. What is called periodisation training.

There are 3 phases each of 8 weeks:

Phase 1 – Stability.
Phase 2 – Strength.
Phase 3 – Power.

Phase 1 is about establishing stability throughout every part of your body. Thats Spine and Pelvic Stabilization, Shoulder Stabilization and Total Body Integration. By the time you’ve completed Phase 1, you’ll not only have improved posture and joint health, but your body will also be properly prepared for the strength and power workouts to come in Phases 2 and 3.

Stop The Insanityworkout-insanity

Every day we see more extreme “fitness programs” advertised with high-intensity workouts and volumes of work that even my elite athletes would never hold up to. And every day, we see the injuries in the clinic that define these workouts as ill-designed, dangerous, and unsustainable. What most recreational athletes and fitness buffs don’t realize is that elite athletes spend more than half of their time in the gym on injury prevention, and the rest of the time on performance enhancement. Safe and effective stretching and injury prevention workouts might not be spectacular to watch, but they allow athletes to work harder at their sport and in the gym on performance enhancement.” Robert Forster – Physical Therapist to 42 Olympic Medalists, NBA and Grand Slam Champions and Member of the Governor’s Council on Physical Fitness.

Get ready! Armed with a bulletproof fitness programme and solid science based nutrition you’ll get great results..

Shoulder Stabilisation Exercises

The shoulder has the greatest range of movement of any joint in the body, which explains why injuries to the shoulder are the most common in sports.

Maybe interesting to see how the shoulder works before addressing the preventative measures.  It’s an elegant piece of machinery where hundreds of little muscles and tendons come together and attach and interact with each other.

The bottom line for those injuries is the best way to prevent them  is by creating the correct posture for the shoulder joint, which means strengthening and stretching the muscles around your shoulder to prevent injury to the joint.

Simple stretching and light weightlifting you can avoid rotator cuff problems.

“Strengthening the four rotator cuff muscles that stabilise it is critical. Unfortunately, it’s not so easy says physical therapist Robert Forster ” the cuff gets little blood flow and is invisible to the naked eye, so its ignored, under strengthened compared to the glamorous muscles and subject to tears!”

Shoulder Stabilization Exercises

Phase 1 of the 24 Fit workout is about establishing stability throughout every part of your body. That’s Spine and Pelvic Stabilization, Shoulder Stabilization and Total Body Integration. This involves the use of light weights and other exercises, which cane be done at home to strengthen all the little “helper muscles” around the joints, which, along with a lot of stretching insures that each joint is functioning properly. This phase prepares the body for the more strenuous work to come later in the training cycle. What Robert Forster calls making his runners “bullet proof” or “Kevlar Training” so that they don’t breakdown during training.

Anti-Aging Plan For Cyclists!

Cycling is one of the most popular and fastest growing activities in the nationtoday. Now leading cycling journalists Roy M. Wallack and Bill Katovsky have assembled into one essential resource everything cyclists needs to know to bike for a lifetime. These experts present groundbreaking information on medical research, training techniques, stretching,  nutrition, and technology and equipment trends that impact the sport at every level.

They also assess the risks and provide informative solutions to many bike-related conditions that have been overlooked, sensationalized, or are just emerging, including impotence, osteoporosis, weakened immune systems, sore backs, depression, and even fractured relationships. Also featured are a dozen in-depth interviews with cycling legends, such as Gary Fisher, Ned Overend, John Howard, Missy Giove, Eddie B, and Marla Steb. This authoritative guide to getting the most out of your bike riding will appeal to cycling enthusiasts of all ages and abilities, and is a must-read for everyone who loves to get on a bike to compete, to keep fit and promote longevity, for fun, or simply to get from point A to point B.

Bike For Life – How To Ride to 100Robert Forster has made some contributions to this book ” Bike For Life – how To Ride to 100
“By your mid-30s, most people still look young, but are already experiencing the BIG Three of aging: deteriorating lean muscle mass, worsening posture, and crumbling joints” say Robert Forster, Physical Therapist and PT. His practice is the meeting hall for broken -down triathletes, advernture racers and gym rats!

“Age related decline hits sooner than you think”

See some extracts here

 

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