sports

The Crossfit Training

Crossfit has gained massive levels of popularity in the last 5-7 years. Crossfit is basically a 20 minute workout in which you will often have 30-40 minutes of warm-up due to the intensity and pressure you put your body under within the Twenty minutes going full blast. It’s made to give you endurance, strength and explosiveness all in simple and tough workout.They use lot of different tools such as the sledgehammer, compound bodybuilding exercises, running, kettlebels, rowing machines etc. Crossfit is all about functionality and just how you can get the greatest results within the shortest quantity of time. Regardless of what shape you’re in you are certain to be pushed and obtain out of your safe place within the 20 minutes because of the fact the program is individualized to push everyone to the limit.They usually make use of a program called WOD which basically means the job out of the day. The WOD changes constantly and also you don’t know what sort of exercises you will be performing until you actually get to the class itself.Crossfit is actually great if you are searching to burn massive amounts of fat while keeping/building muscle so that as an added bonus you’re going to get a lot stronger and faster than you was once. Lots of mma fighters and athletes from different sports decide to supplement your regular training with crossfit because of the great results they achieve.It’s a excellent way to get your pulse up and could be the perfect choice for you without having a lot of time or have a hard time pushing you to ultimately the limit much more the gym. Continue reading

Sports Massage – Preventing Injury and Enhancing Performance

Sports massage focuses on the individual need of the athlete and is used before, during, and after athletic events.

The purpose of sports massage is to prepare the athlete for peak performance. It alleviates muscle stress and tension, relieves swelling, drains away fatigue, promotes flexibility and prevents injury.

Aiding recovery and enhancing performance, whether you are an athlete or an occasional sports person, sports massage helps you perform to the best of your ability.

How Sports Massage Differs From Other Types of Massage

Continued overuse of the body which occurs from systematically increasing levels of training can cause minor injuries and lesions, causing imbalances in the soft tissues.

Massage has been used for many years as a healing therapy and benefits the body as a whole in a number of ways.

Sports massage works predominantly to alleviate the build up of stress and tension which occurs in the soft tissues of the body during physical activity. The approach may differ depending on the area of concern to be addressed.

Depending on the athlete’s need, the technique may involve a blend of Swedish massage and shiatsu. Three main strokes are used in sports massage. These include:

o Effleurage:

Gliding strokes with the palms, fingertips and thumbs usually carried out at the beginning and end of a sports massage session.

o Petrissage:

Kneading movements with the hands, thumbs and fingers used on deeper tissues to induce relaxation, stretch muscle fibres and mobilize fluids.

o Friction:

Circular pressure with the palms, thumbs and fingers. Used primarily for exploratory purposes or for deeper more painful movements, this stroke breaks down lesions and recent scar tissue and separates muscle fibres. Friction should only be used for short periods as longer periods can cause irritation and inflammation.

How is Sports Massage Used?
Sports massage can involve prevention, maintenance and rehabilitation and is used:-

o pre-event: aimed at decreasing injury and improving performance;

o inter-event: helping the athlete recover and prepare for the next event;

o post-event: focusing on tissue normalization and repair, promoting mental and physical relaxation.

What are the Benefits of Sports Massage?

The continual build up of tension from overuse can stress the joints, ligaments, tendons and muscles.

Resulting muscle imbalances, if untreated, can lead to discomfort and impede performance.

Sports massage benefits the athlete in many ways and is very affective for releasing muscle tension and restoring balance to the musculo-skeletal system helping athletes prevent injuries.

It is also beneficial for:-

o reducing muscle tension

o improving flexibility

o improving blood circulation & lymphatic flow

o reducing heart rate and blood pressure

o relieving pain

o assisting in the removal of metabolic waste

o sedating or stimulating nerve endings

o increasing/decreasing muscle tone and length

o assists in mental preparation

Is Sports Massage Safe?

Sports massage is relatively safe. However, as with all massage therapies there are times when sports massage could be detrimental rather than beneficial to you.

You should not receive sports massage if any of the following is present:-

o cancer

o melanoma

o haemophilia

o varicose veins, phlebitis, thrombosis

o tumours – where there is swelling, which is inconsistent with recent bruising.

o open wounds, recent bruising, muscle tears, sprained ligaments, contusions, chilblains, burns.

o infectious skin disease, bacterial infection, lymphangitis, fungal and viral infections

If in any doubt, it is advisable to consult your physician before receiving sports massage and in particular if you feel unwell, have a high temperature or have any symptoms that may require medical advice.

Why Have a Sports Massage?

Massage is now considered an integral part of most professional athletics regimes. Sport coaches and high performing athletes alike are of the belief that massage provides an extra edge.

Including regular sports massage into your conditioning program can have physiological and psychological benefits resulting in improved power and performance.

The New Rules of Triathlon Coaching

The paradigm has shifted for triathlon coaches. You may be a triathlete looking for a coach. You may be a triathlete evaluating your current coach. Or you may be a triathlon coach struggling to get better results for your athletes. Whoever you are, it is crucial that you are aware of critical evolutions in the triathlon coaching industry – evolutions that are going to directly effect your success in the sport of triathlon, whether you’re a coach or an athlete.

New Rule #1) Workouts Are Not The Holy Grail.

In the day of training plan wizard writing software, libraries of pre-written triathlon programs, and a glut of free online workouts, it basically takes a chimpanzee to tell a triathlete when to swim, bike and run (that, or good copy-and-paste skills on the computer). With technology, the complete amateur coach can now design training programs that rival the guru expert coaches of triathlon.

So workouts are not the holy grail. Any triathlon coach on the face of the planet can deliver you effective workouts in a timely fashion. But here is the catch: it takes a wise and seasoned triathlon coach to intertwine a triathlete’s swim, bike and run routines with changes in lifestyle, health, social obligations and injury status, and an even more knowledgeable coach to diagnose and correct nutritional and biomechanical deficiencies and errors that are impeding an athlete’s progress.

Do not assume as a coach that because you give an athlete some semblance of a workout plan each week or each month that you are doing a good job. And do not assume as an athlete that because you are paying a few hundred dollars a month you are getting a customized plan. Is the plan periodized? Does it change with an athlete’s changes in fitness and availability? Does it constantly test and evaluate the athlete, and give the athlete feedback?

If not, it is a lazy plan.

New Rule #2) It’s No Longer About GPS and Heart Rate.

Once upon a time, the only data a triathlon coach inspected was distance, speed, power, heart rate, and occasionally a few more advanced factors and mathematical combinations of those.

This is no longer the case.

A triathlon coach needs to be looking at the recovery status of their athlete, and that should include the ability to examine oxygen saturation status, heart rate variability, hydration, testosterone:cortisol ratios, amino acid levels, and caloric balance.

A coach needs to be looking at the internal performance factors of their athletes, and that includes iron levels, vitamin D levels, magnesium and electrolyte status, fatty acid ratios, body acidity, candida or yeast, and food allergies and intolerances.

A coach needs to be able to see and give specific direction to fix locked sacroiliac joints, imbalanced muscles, weak shoulder stabilizers, hypoxic tissue areas, and power deficits.

Can you as a coach do this? Do you as an athlete have these options from your coach? Every parameter I mentioned above is 100% testable and 100% sharable with a coach, whether or not a coach lives in the same town as an athlete. If a coach is not providing these as options to an athlete, the athlete is getting the short end of the stick.

New Rule #3) Teams Are Paramount.

A triathlon coach cannot and should not be a lone wolf. Every coach should be surrounded by a team that can help the athlete get results, and that team should include a sports medicine physician and/or orthopedic surgeon, a chiropractic physician, a registered dietitian or sports nutritionist, a massage therapist, and when necessary, a naturopathic physician.

A coach must have full access to a team with collective expert knowledge that goes far beyond what you could provide to an athlete on their own. A coach must be able to call a doctor on the phone and ask them about an athlete they are coaching, check in with a nutritionist to deliver a triathlete’s logged meals, and refer an athlete to a higher power when necessary.

If there is no evidence that a triathlon coach has the ability to reach beyond their knowledge and speak about an athlete’s status with experts in specific healing and nutritional fields, then there is no evidence that the triathlon coach is fully equipped to get ideal results.

New Rule #4) Experience Matters.

Triathlon coaching is becoming quite sexy, and, as a result, throngs of young sports science graduates and multi-sport hobbyists are rushing to obtain certifications with the equivalent of a few local sprint triathlons under their belt. Once a website, a sandwich board, or a Yellow Pages advertisement has been posted, the triathlon coach can then sit back and wait for gullible triathletes to hire their smiling face – the triathletes completely convinced that the word “certified” denotes “expert status”.

Nothing could be further from the truth. In evaluating a triathlon coach, an athlete should look at how many triathlons the coach has done, the distance of those events, the final results of those events, the number of years spent coaching, the number and range of athletes coached, and even the time spent traveling and experiencing the unique changes travel can impose upon circadian rhythm, hydration status, and performance levels.

When it comes to triathlon, a piece of paper or certification stamp means next to nothing. If a coach can’t tell an athlete what to do when they drop their electrolyte capsules during a race and need an alternate salt source without flipping their gut, the coach needs to go do a few more races and spend a bit more time in the trenches.

New Rule #5) Communicate Or Die.

A triathlon coach must be able to respond within 24 hours to changes in the triathlete’s health, injury status or social life and make instant changes in that athlete’s program to allow the training plan to effectively continue without interruption of the final goal. The coach must also be able to dynamically program an athlete’s workouts on a weekly basis, constantly moving and shuffling the swimming, cycling and running workouts based on the athlete’s needs, while still achieving the big picture goal.

In the age of the internet, Skype, e-mail, text messaging and cell phones, there is no excuse for a triathlon coach to not be able to communicate with an athlete and instantly respond to an athlete’s needs. Do you, as a triathlon coach, provide this type of communication to your athletes? Do you, as an athlete, get this type of communication from your triathlon coach? If not, then a line needs to be fixed or replaced.

So those, folks, are the new rules of triathlon coaching. The triathlon coach should take these words to heart and examine their business model to determine whether they are doing everything possible to get the best results for the athlete, and the triathlete should give serious thought as to whether the money being spent on a triathlon coach is getting them everything they need…or just a plan in a can.

Sports Psychology Masters Program and Job Options

Sports psychology is a growing field. A general definition of sports psychology would be learning to use the brain to accomplish maximum sporting performance. There are several common tools used in sports psychology, and as more is learned about the way that people respond to different tools, they will continue to change and develop accordingly. Much of the information learned about sports psychology is through academic learning, and several schools offer a sports psychology masters program.

Goal setting is one of the most important tools used in sports psychology. It is the process of setting an ideal for what you would like the future to be, and then determining ways to make that ideal a reality. By setting goals that are clearly defined you are able to tell more quickly how well you are doing in achieving those goals. Measuring your successes becomes easier when you set goals, and it provides motivation when those goals are either met or not.

A second tool used for sports psychology is imagery. Imagery is basically training with your mind. Using imagination is the basis for imagery, and can boost performance in sports by allowing you to practice when injured, pre-experience the achievement of goals, and mentally prepare for an athletic event and anything that might go wrong, without having to actually experience it physically.

Focus and flow, or how to achieve perfect concentration is the third tool used in sports psychology. In order to achieve what they call “flow” there are several factors which need to be in place. Some of those factors are the ability to perceive that your skills are good enough for the task you are looking to do, your competition is not too easy and therefore you do not become bored with it, you are in a relaxed environment, however, you are very alert, and you are not easily distracted. Being able to handle stress, avoid distraction and being fully focused on the task at hand are all very important. Focus and flow are at the very heart of sports psychology.

There are many different types of jobs which are available in sports psychology. Speaking to someone in your area, or researching online the different paths you might take can be very helpful in determining whether sports psychology is a career you might wish to pursue.

Certainly a sports psychology masters degree program, or a PhD program benefit in being able to find a job in this field, and working with any professional sports teams is certainly a competitive field. The rewards of working with a team, and becoming a part of that team are certainly many, and this is part of what drives people to become involved in a job in sports psychology.

Winter Sports Massage Therapy – Your Body’s Kneads

If you participate in winter sports, your body can benefit from sports massage therapy. Interestingly, the average skier or snowboarder, or other winter sports “athlete” is not an athlete. If you are the typical “weekend warrior”, enjoying your winter sport for fun and recreation, then your massage needs will differ from a competitive athlete’s needs.

Snow is settling on high Colorado peaks. Folks are getting anxious to play their favorite winter sports. These include skiing, snowboarding, snowshoe hiking, cross-country and telemark skiing, and others.

Your muscles on slopes.

As you start to play, your muscles react to the new challenge. New workloads can leave you sore. Sometimes you “feel the burn” as you cruise down a long trail. Sometimes the soreness is not felt for up to 3 days after strenuous activity. This type is called delayed-onset muscle soreness.

Unlike competitive athletes, soreness can have a much greater impact on the adventures of recreational athletes. If you enjoy your sports while on vacation or on random weekends, your muscles may be in different stages of conditioning throughout the winter.

Sports massage styles and your needs.

Sports massage is often misunderstood as a massage style just for competitive athletes. It is also commonly mistaken for Deep Tissue and massage of intense pressure. However, sports massage depends on the conditioning of the muscles that experience it!

Sports massage will involve firmer pressure when athletes are in training for an event, but not when the event date is approaching soon.

However, since deep bodywork is not advised when a recreational athlete has recently finished their activity, firm sports massage will be applied less often during typical winter sports!

A trained, certified sports massage therapist learns your muscles’ needs and applies techniques accordingly. If you just ripped down a half-pipe on your snowboard, and your quads and arms ache with “over-endorphinating”, then your skilled sports massage therapist will use relaxing strokes and loosening stretches. They may use gentle pressure and a slower pace.

Other styles of massage that relax muscles and loosen joints after activity include:

* Thai, also known as Thai-Yoga

* Hot stone, or “Contrast” with both hot and cold stones

* Relaxing Swedish

As you ascend to your favorite endorphin highs this winter, enjoy sports massage. The right style of sports massage can prepare your body for greater adventures!

The Importance of Sports Psychology in Basketball

However, there is a bit more to it than just making goals and striving to achieve them. The “striving” aspect needs a bit of sports psychology to fully achieve the goals that the athlete sets out. Sports psychology involves a mix of visualization, awareness, control, concentration, understanding, relaxation, and confidence.

There are many approaches to improve sports psychology in basketball players. One must first understand what sports psychology is and how it can benefit the athlete. For example, basketball players need to tune into the exact sound that gets them going, one possible sound could be the crowd cheering and rooting for their team. Once athletes are out on the court and they hear the crowd roaring, their motivation to achieve peak performance greatly increases. The emotional experience gained from removing the blocks enables the player to focus on and in their performance zone is really something that drives athletes to accomplish their goals much easier.

The first sports psychology center opened up in the 1920’s. Since then, the study of the psychology of sport has been of great interest to many psychologists. In the 1970’s, sports psychology was part of university curriculums nationwide and more focus and research has been placed in this field in recent decades. Mental training and other exercises are also created to improve emotional strength among players.

I recently worked with a College Basketball team. They were struggling with free-throw accuracy. I took seven of the team members and had them make 50 free throws to get a base line. I customized a mental training hypnosis for them and then had them shoot another 50 free throws. We tabulated the difference between the before and after hypnosis. Their overall percentage of free throws made increased by 7% from 73% to 80%. The best improvement was 24%. Four players improved 10% to 24%. The other three were about the same. This all took place after a 2½ hr. practice.

In their next game, their field goal percentage improved by 15%. In the following game, our test players again made 87.5% of their free throws.

As a by-product their field goal percentage jump up 10- 18% over the next few games.

The psychological importance of an athlete needs more attention than many think. Sports psychology sometimes can make or break an athlete’s day, week, or month while competing for his team or for himself. At the same time, sports psychology can help an athlete get out of a slump or maintain his or her high peak performance. Either way, when an athlete is not only physically, but mentally and emotionally strong, they can achieve all of the realistic goals that they set for themselves.

Sports Massage Information

Sports massage is a common approach used to aid in the prevention of sports related injuries as well as promote faster tissue repair post-activity. It is a kind of Swedish massage that stimulates the circulation of blood and lymph fluids throughout the body. The increased lymph liquid and blood circulation leads to more efficient removal of waste products from the body and better cell nutrition. It can also use the method of trigger point therapy to help break down any knots in the muscles.

These knots, called adhesions, can limit the range of motion of the muscle as well as make a more serious injury more common. Adhesions usually are the result of overuse of a sure area or muscle. The repetitive stress on the muscle may cause trauma and imbalances in the soft tissues. Massage can help break down these adhesions making a chronic condition less likely.

Sports massage can be helpful for plenty of common sports related injuries such as shin splints, plantar fasciitis, ankle sprains, hamstring strains, and groin strains. All of these afore mentioned injuries are soft tissue related. In case you have an injury that is orthopedic, or involving the bone, consult a physician for the proper treatment prior to getting a sports massage.

The techniques involved with it can be the same as a traditional massage. The main aim is to mobilize the tissue which can be achieved using any modality of massage. There may be more pressure than traditional Swedish massage to target the affected areas. There may even be more techniques involving repeated deep pressure to the tissues to break down the adhesions or soften scar tissue from a earlier injury. There are techniques that are designed to reduce the injury back to a state that the body can heal naturally.

All sports massage falls in to one or more of 4 categories. The first is the pre-event massage. Pre-event massage is usually a shorter massage that takes place 15-45 minutes before the event. This massage targets the specific areas of the body that will be involved in the exertion of the event. The second type of massage is the post-event massage. This is usually given within an hour or six of finishing the event. The aim of the post-event massage is to normalize the tissues that have been involved, thus diminishing the likelihood of tightness and soreness. Restorative massage is the third type or sports massage. This type of massage is given in the coursework of the training to permit the athlete to train harder with a lesser chance of injury. The fourth type of massage is Rehabilitative sports massage. The aim of this type of massage is to alleviate pain due to injury and return the body to a healthy state.

It is important to speak along with your massage therapist in detail when seeking them out for a sports massage. They ought to know the mechanics of the sport you are involved in as well as get a detailed history form you to make sure safety.