2014 FITNESS CHALLENGE

[SuperBowlNachos]

Re: 2014 FITNESS CHALLENGE

Have you been stretching the area before the games?

I probably could focus a little more on that area. As far as lower body my routine includes jogging, lunges with a reach back, side to side lunges, hip in & outs, front to back and side to side leg swings, and the standard side groin stretch. Plus some other dynamic stretches. Probably do 30 minutes of warming up for the 55 minute game. Don't get how these people 15-25 years older than me can show up at game time and be good.

I will try out the SuperFrog stretch tonight.

[mattsb84]

Re: 2014 FITNESS CHALLENGE

I probably could focus a little more on that area. As far as lower body my routine includes jogging, lunges with a reach back, side to side lunges, hip in & outs, front to back and side to side leg swings, and the standard side groin stretch. Plus some other dynamic stretches. Probably do 30 minutes of warming up for the 55 minute game. Don't get how these people 15-25 years older than me can show up at game time and be good.

I will try out the SuperFrog stretch tonight.

Everyone's body reacts differently. I never stretch/warm up prior to running and I'm usually fine (regardless of distance/intensity). That said I will stretch/foam roll after and on off days from the gym. Especially important for those of us that sit all day at desks.

[SuperBowlNachos]

Re: 2014 FITNESS CHALLENGE

I got bad genes when it came to flexibility. In the morning my fingertips are at top of my ankles when I bend over. Takes warming up and I can touch my toes.

What foam roller and exercises do you use? I've never used one, but I sit at a desk all day too. Would love to add it to the yoga and dynamic stretching exercises I already do.

[Feared]

Re: 2014 FITNESS CHALLENGE

I got bad genes when it came to flexibility. In the morning my fingertips are at top of my ankles when I bend over. Takes warming up and I can touch my toes.

What foam roller and exercises do you use? I've never used one, but I sit at a desk all day too. Would love to add it to the yoga and dynamic stretching exercises I already do.

Play around with the timing of your stretching. Full on long static stretching is not recommended before an intensive workout. You will be overstretched and hypermobile. (some studies say that long end range stretches decrease muscle strength by 9% in the hour afterwards, potentially dangerous if lifting heavy weight) Dynamic stretching, quick explosive warm up exercises that take you through full range of motion in short intervals are recommended leading up to a period of extended strenuous exercise.

Now the best time for static stretching, where you go into long end range holds to try and gradually elongate the muscle tissue is Right before bed; where you can get your maximal benefit from tissue recovery. Calming your Central Nervous system, and achieve maximal growth hormone release to repair muscle damage from the days training.

article explaining the benefits, and negatives of different types of stretching.

My take is - Dynamic/ Active stretches - 15-30 mins before a workout, cardio session.

Static - End range holds - half hour before bed after intense workouts I'll go ahead and try to get deep stretches on every area that's tight.



Also yes Foam rolling has been shown to be beneficial for tissue recovery through something called Myofascial Release. Basically we get adhesions, knots of scar tissues in the Fascia (soft tissue) of our muscles. Active release technique, and Foam Rolling done properly can release that tension that your Nervous system is holding in regards to a particular problem area.

I can testify to this.. as I constantly had a nagging tightness in my Right Hip Flexor, Piriformis area which caused me to do this awkward shift halfway down into my Squats. I would like wiggle left, because I couldn't achieve end range Hip Flexion. I started Foam Rolling the #*$@ out of my Right: Quad, Flexor, Pirformis area.. and the problem slowly started to sort itself out, and is about 80% alleviated. (I also attribute the improvement to a lot of Warrior Lunges, and Couch stretching to improve Extension)

http://www.roguefitness.com/mobility-rehab/mobility-tools/rollers

Has your Foam Rollers. The Rumble Roller (Black) and the Grid, are arguably the best on the market. Rumble has notches that simulate thumbs and dig into the tissue, while the Grid has lines and indentations, more for targeting specific areas. I personally use the Rumble Roller, 30 Inch - Black (Extra Firm) it is large enough so I can roll both quads at the same time, and hit large portions of my Thoracic Spine; painful at first but really feel the benefit after a while.

If you're all about that poverty budget liftestyle just buy a PVC pipe from Home depot, and wrap it in a Yoga mat; and you've made your own Foam roller for less than $10.

[RockinDaMike]

Re: 2014 FITNESS CHALLENGE

So I just been diagnosed with psoriatic arthritis. I've had done x rays and some of bones are starting to deteriorate and been really painful.

Basically my immune system is over active, which has been attacking my skin for awhile now but has gone to my joints.

It's an autoimmune disease so I've decided before taking dangerous drugs that I'm going to start a juice fast just like Fat Sick and Nearly Dead. I'll start off with 10 days, and if I can keep going go 30. If I have the will I'll go 60 max days of just juicing veggies and fruit.

I'll do walking and light swimming for exercise. Luckily my gf is living with me now and will assist me.

I'll probably start to vlog my progress as my skin and joints improve.

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[Feared]

Re: 2014 FITNESS CHALLENGE

So I just been diagnosed with psoriatic arthritis. I've had done x rays and some of bones are starting to deteriorate and been really painful.

Basically my immune system is over active, which has been attacking my skin for awhile now but has gone to my joints.

It's an autoimmune disease so I've decided before taking dangerous drugs that I'm going to start a juice fast just like Fat Sick and Nearly Dead. I'll start off with 10 days, and if I can keep going go 30. If I have the will I'll go 60 max days of just juicing veggies and fruit.

I'll do walking and light swimming for exercise. Luckily my gf is living with me now and will assist me.

I'll probably start to vlog my progress as my skin and joints improve.

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Wtf? I can't even believe that man. I remember during last years Fitness thread you made a huge transformation, changed your life around and inspired some others in that thread; and now you have to deal with this?

Definitely try a holistic approach, really evaluating and changing your Diet around to more natural, unprocessed whole foods; and lots of Berries, natural anti-oxidants; can do wonders for immune health and easing inflammation.

There was a time last year where I had so much pain just getting out of bed, and walking due to degeneration of cartilage in my knee after a meniscus tear, and a herniated disc in my Lower Back.. Doctors told me I'd be thankful to walk without a limp in a few years; but I opted not to have surgery anyways.

fast forward to now after months of excruciating rehab, and carefully examining my Diet and lifestyle choices I am pretty much pain free, and back in the Gym and squatting again. Just surround yourself with the people who care about you the most, and take it one day at a time.

[RockinDaMike]

Re: 2014 FITNESS CHALLENGE

Thanks bro, it's part my journey. I always think I was meant to have this disease so I can beat it and show people it's possible to do it naturally.

I don't eat much processed stuff other than bread and peanut butter but I've cut that out.

It's all good, I just won't work out hard or do the tough yoga practice I do (ashtanga).

I'll do some walking, light yoga and swimming.

I have to avoid temptation as much as possible, I'm thinking of going into a hut on my own away from my parents house.

I see this as a blessing. I'm starting a resort here in El Nido that will focus on health, yoga and meditation. I'll use myself as a story of someone going through adversity and overcome it using what earth gives us.

I think I'll make my first video today, I think this make me more accountable and stick with the program.



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[Fresh Tendrils]

Re: 2014 FITNESS CHALLENGE

Anybody know where I can get a pull-up bar that will attach to a door frame without damaging it?

These month 2 routines for Insanity are no joke. The Cardio is actually pretty manageable since there's small breaks throughout and a couple cool down segments, but Plyo and Interval Circuit are both extremely tiring.

[DJ]

Re: 2014 FITNESS CHALLENGE

Thanks bro, it's part my journey. I always think I was meant to have this disease so I can beat it and show people it's possible to do it naturally.

I don't eat much processed stuff other than bread and peanut butter but I've cut that out.

It's all good, I just won't work out hard or do the tough yoga practice I do (ashtanga).

I'll do some walking, light yoga and swimming.

I have to avoid temptation as much as possible, I'm thinking of going into a hut on my own away from my parents house.

I see this as a blessing. I'm starting a resort here in El Nido that will focus on health, yoga and meditation. I'll use myself as a story of someone going through adversity and overcome it using what earth gives us.

I think I'll make my first video today, I think this make me more accountable and stick with the program.



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Sorry to hear about this, man, but sounds like you have a good, positive attitude. That can take you a long way, trust me.

Good luck, and let us know if there's anything we here can do to help you out.

[SuperBowlNachos]

Re: 2014 FITNESS CHALLENGE

Anybody know where I can get a pull-up bar that will attach to a door frame without damaging it?

These month 2 routines for Insanity are no joke. The Cardio is actually pretty manageable since there's small breaks throughout and a couple cool down segments, but Plyo and Interval Circuit are both extremely tiring.

This is what I have - http://www.amazon.com/Iron-Gym-Total...ds=pull+up+bar

You can find the exact same design for cheaper with an Amazon search. I've had it on the same door frame for about 3 years worth of working out now. It's seen thousands of pull ups. Door frame is fine structurally. My problem is the paint of the door frame and on the wall above rubbing off after all these years of it being in the same spot.

[ehh]

Re: 2014 FITNESS CHALLENGE

Anybody know where I can get a pull-up bar that will attach to a door frame without damaging it?

These month 2 routines for Insanity are no joke. The Cardio is actually pretty manageable since there's small breaks throughout and a couple cool down segments, but Plyo and Interval Circuit are both extremely tiring.

Round 1 of Insanity is awesome, round 2 just gets stupid IMO. It's trying to do extended HIIT, which is one hell of an oxymoron.

Whenever I go back to Insanity it's only doing the first round of it.

[Fresh Tendrils]

Re: 2014 FITNESS CHALLENGE

Round 1 of Insanity is awesome, round 2 just gets stupid IMO. It's trying to do extended HIIT, which is one hell of an oxymoron.

Whenever I go back to Insanity it's only doing the first round of it.

My problem with Round 2 has always been I don't feel/see as many result as I do in Round 1 even with the additional 10-15 minutes of exercise.

I feel and look leaner during Round 1. Round 2 my abs start hardening up, which is good, but I still have some flab so its hard to gauge how I'm doing and while I feel bigger I guess I'm technically healthier.
My arms, legs, and shoulders have good lean, defined muscle. My lower abs still has flab clinging on.

I'm trying to decide if I want to do another Cycle when I get back from the beach or to switch to P90X.

[NYJets]

Re: 2014 FITNESS CHALLENGE

I've always been a hard gainer so I've never really had the need to cut down before but over the past few months that's started to change a bit and I've put on weight quicker than I'd like. Not overweight, but by eyeballing it my bf% is a little higher than I'd like.

So I started counting calories and using this myfitnesspal app that people mentioned in this thread and it is awesome. So easy to use, and it's showed me that I really only have to make very small changes to my diet. Thinking about exactly what is in every food I eat, and what effect its going to have on my diet makes a huge difference rather than just ballparking it.

[SuperBowlNachos]

Re: 2014 FITNESS CHALLENGE

Worked and stretched the groin a little bit more than usually before doing my Wednesday sprints. Never hurt. A little tight the next day, but it was fine doing yoga and I never noticed or thought about it.

So would heat be the appropriate treatment in this case to get it to loosen up? Have a softball game Saturday, but plan on being an EH just so I don't push it before the big playoff game on Tuesday haha

[Feared]

Re: 2014 FITNESS CHALLENGE

Worked and stretched the groin a little bit more than usually before doing my Wednesday sprints. Never hurt. A little tight the next day, but it was fine doing yoga and I never noticed or thought about it.

So would heat be the appropriate treatment in this case to get it to loosen up? Have a softball game Saturday, but plan on being an EH just so I don't push it before the big playoff game on Tuesday haha

Yes, just work on gaining some "tissue extensibility" in the deep groin area. A little bit each night. Which is chronically a tight spot for most people who are car bound, office desk jockeys.

and make sure you're dynamically warmed up before exercising. Look up V-Ups, and Frog stretches, for Adductor dynamic warm ups.

In the long run you are going to have to Strengthen the musculature around your Hips to support an opened up position. Do a quick test, stand up and with your feet pointed directly ahead with stance about hip width apart slowly to start to do a Body Weight squat, while keeping an upright torso. Do your knees start to cave into the midline of your body? If they do you need to work on keeping your knees straight ahead, or driving them out; and strengthen the Adductors.