FOUR FOR FRIDAY 32: HEALTH
“Our bodies are our gardens – our wills are our gardeners.”
– William Shakespeare
1. WOD: Workout Of The Day
Workout of the Day
Warm-Up (10-15 minutes)
Incline walk
Dynamic stretching
Foam rolling
Workout
1 full warm-up set of all movements
Core Activation: Machine woodchops – 10 reps
Upper Body Strength & Endurance:
Dumbbell chest press – 10 explosive reps
Immediately into 25 seconds of max push-ups
Machine flys – 10 reps
Machine lat pulldowns – 10 reps
Repeat for 3 total sets
Finisher
Sprint Intervals: 3 sets of max sprints, with a 2-minute walking cooldown between each
Cool-Down
Stretching and core exercises of choice to finish strong
2. Article Of The Week: DanGo on Creatine
Dan Go is a fitness expert and author known for his comprehensive approach to health and wellness. In his article, "The Complete Guide to Taking Creatine," he provides an in-depth look at creatine, a supplement that has garnered significant attention in the fitness community.
What is Creatine?
Creatine is a naturally occurring compound found primarily in our muscles and brain, synthesized from amino acids. It plays a crucial role in energy production, especially during high-intensity, short-duration activities like sprinting or heavy lifting. By acting as a quick energy booster, creatine helps replenish ATP (adenosine triphosphate), the primary energy currency of our cells.
Is Creatine Safe?
Extensive research indicates that creatine is safe for most healthy individuals when taken in recommended doses (3-5 grams daily). It does not harm the kidneys or liver, nor does it contribute to male pattern baldness. However, individuals with pre-existing kidney or liver conditions, pregnant or breastfeeding women, and children should consult a healthcare professional before starting supplementation.
Benefits of Creatine Supplementation
Enhanced Athletic Performance: Creatine supplementation can enhance athletic performance, particularly in high-intensity, short-duration activities. It has been shown to increase strength and power output, improve sprint performance, and enhance muscle recovery between intense exercise bouts.
Increased Muscle Mass: When combined with resistance training, creatine can significantly increase muscle mass compared to training alone. This is beneficial for those looking to increase muscle size and older adults aiming to combat age-related muscle loss.
Improved Cognitive Function: Creatine has been shown to improve memory, processing speed, attention, and reasoning skills, particularly in older adults, individuals with certain diseases, and vegetarians/vegans. It provides additional energy to brain cells, protects against neural damage, and enhances overall brain function.
Enhanced Cardiovascular Fitness: Creatine aids in building a stronger cardiovascular system by improving energy production for short, intense cardio sessions, enhancing heart and oxygen efficiency, maintaining hydration during exercise, reducing muscle soreness, lowering blood fat levels, and assisting those with heart conditions in exercising more effectively.
Conclusion
Creatine is a well-researched supplement offering numerous benefits, including enhanced athletic performance, increased muscle mass, improved cognitive function, and better cardiovascular fitness. For those seeking to optimize their health and fitness regimen, understanding and considering creatine supplementation could be a valuable step.
Sources
3. Tip of the week: Brace and Bear Method In Sports Physiology
Lately, as I’ve ramped up my training for the Brooklyn Half Marathon, I’ve noticed some unusual lower back pain. This made me realize I haven’t been incorporating much core work into my regimen. It also reminded me of a foundational principle in NASM: the brace and bear core technique.
The "brace and bear" method is a core stabilization technique that emphasizes two key components: abdominal bracing ("brace") and bearing meaning -to squeeze down and in. Exercises like the bear plank ("bear") can be an example of this and work towards enhancing core strength and stability.
Abdominal Bracing ("Brace")
Abdominal bracing involves the co-contraction of core muscles to create stiffness in the torso, providing stability to the spine during movement and athletic activities. This technique is crucial for maintaining proper posture and preventing injuries. Unlike abdominal hollowing, which focuses on drawing the navel toward the spine, bracing engages a broader range of muscles, offering greater stability.
The bear plank is a bodyweight exercise that targets core muscles responsible for stabilizing the spine. In this exercise, individuals position themselves on all fours with knees slightly off the ground, maintaining a neutral spine. This position challenges the core to maintain stability, enhancing overall core strength.
Benefits in Sports Physiology
Incorporating the brace and bear method into training regimens offers several benefits:
Enhanced Core Stability: Improved core stability contributes to better performance in various sports by providing a solid foundation for movement.
Injury Prevention: A stable core reduces the risk of injuries, particularly in the lower back, by ensuring proper alignment and movement mechanics.
Improved Athletic Performance: A strong core enhances power transfer between the upper and lower body, benefiting activities like running, jumping, and lifting.
National Academy of Sports Medicine (NASM) Perspective
The National Academy of Sports Medicine emphasizes the importance of core stabilization exercises within its Optimum Performance Training™ (OPT™) model. NASM advocates for a structured progression of core exercises, starting with stabilization-focused movements like the bear plank, before advancing to strength and power exercises.
Scientific Support
Research supports the efficacy of abdominal bracing and exercises like the bear plank:
Core Stability Training for Injury Prevention: This study highlights that abdominal bracing effectively enhances core stability, which is vital for injury prevention.
Spinal Stability: To Brace or Not to Brace?: This article explores the effectiveness of core bracing cues and offers alternatives for achieving spinal stability during movement and sport.
Incorporating the brace and bear method into training programs can lead to significant improvements in core strength, stability, and overall athletic performance, backed by both practical application and scientific research.
4. Breath Technique: Biofeedback & HR Monitor of 6,6,6 Breath Sequence
In his book Breath: The New Science of a Lost Art, James Nestor emphasizes the significance of proper breathing techniques for overall health. One such method is the 6-6-6 breathing technique, also known as coherent or resonance breathing. This involves inhaling for 6 seconds, exhaling for 6 seconds, 6 times, resulting in 5 breaths per minute (or so). This pattern aligns with the body's internal rhythms, promoting optimal physiological functioning. source
Benefits of Nasal Breathing:
Nasal breathing offers several advantages over mouth breathing:
Air Filtration: The nose filters out particles, pathogens, and allergens, ensuring cleaner air reaches the lungs.
Humidification and Temperature Regulation: Nasal passages humidify and warm the air, reducing respiratory tract irritation.
Nitric Oxide Production: Nasal breathing produces nitric oxide, which enhances oxygen uptake and has antimicrobial properties.
Improved Oxygenation: It promotes diaphragmatic breathing, leading to better oxygen exchange and reduced stress levels.
Using Apple or Garmin Watch for Biofeedback:
Modern smartwatches can assist in monitoring and improving breathing techniques:
Apple Watch: Features the "Breathe" app, guiding users through mindful breathing sessions to reduce stress and improve heart rate variability (HRV).
Garmin Watch: Offers a "Breathwork" activity profile designed to increase awareness, reduce stress, and enhance mental sharpness through guided breathing exercises.
By engaging in guided breathing sessions and monitoring real-time heart rate data, users can observe the immediate effects of breathing exercises, such as the 6-6-6 technique, on their cardiovascular system. Consistent practice can lead to improved HRV, indicating better autonomic nervous system balance and overall health.
Scientific Support:
Research indicates that biofeedback-assisted breathing practices can positively influence heart rate and blood pressure, enhancing HRV. A pilot study demonstrated that smartphone camera-based HRV biofeedback training over two weeks helped reduce heart rate and diastolic blood pressure while improving HRV in individuals with a family history of cardiovascular disease. Source
Incorporating nasal breathing and utilizing smartwatch biofeedback features can be effective strategies for enhancing respiratory efficiency and cardiovascular health.
