Category Archives: Flexibility Training

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.

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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..

Strength Training & Injury Prevention for Runners & Triathletes

A scientifically designed strength & flexibility program is essential to proper bio-mechanics which translates into efficiency (speed), resiliency (injury prevention), and enjoyment (less strain). Learn the secrets we have used for our professional and recreational runners for 30 years to improve performance and protect joints.

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Everyone needs to weight train and you are not too young or old to start now! Even if you have no specific performance goals please consider these too hard facts of aging:

Osteoporosis: It’s not just a woman’s disease. All of us need a sound strength training program to maintain bone mass as we age. One out of every two women and one in four men over fifty will suffer an osteoporosis related fracture in their lifetime!

Sarcopenia: You may not have heard of but you will. Sarcopenia is defined as the loss of muscle mass as we age and it has serious implications for your health. Men loose one pound of muscle per year after the age of fifty, women slightly less but it is a significant factor in weight gain and associated diseases later in life as muscle burns more calories than other tissues and helps us to stay lean!!

More details on the training programme

Too Often The Urgency To Get Fit Quick Leads To Poor Results And Injury

“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 in Santa Monica is the unofficial meeting hall for broken -down triathletes, advernture racers and gym rats!

“Age related decline hits sooner than you think”

“Too often however, the urgency to get fit quick leads to poor results and injury as we try to play catch up with overzealous workouts and ill-advised dieting. The most common mistake is to turn to the unscientific, but none the less popular, “all out” workouts like Cross Fit and P90X to make up for lost time. These programs often lead to injury, burnout and rebound weight gain.”

The value of Phase 1 of the 24 Fit Workout, developed by Robert Forster

Phase 1 is about establishing stability throughout every part of your body. Thats Spine and Pelvic Stabilization, Shoulder Stabilization and Total Body Integration. This involves the use of light weights and other exercises 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.  He has worked with beginners and elite Olympic athletes.

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.

Our goal is to get you race-ready or match-ready without becoming mentally frustrated, physically tired or, even worse, injured.

Related – High Intensity Workouts Can Lead to Injuries/
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