Do you know about - The rehabilitation solution - Practical salvage Methods For a Busy Lifestyle
Chiropractor Denver Co! Again, for I know. Ready to share new things that are useful. You and your friends.restore (r-stor, -str) v 1: return to its traditional or usable and functioning condition; "restore the forest to its traditional pristine condition" [syn: reconstruct] 2: return to life; get or give new life or energy; "The week at the spa restored me" [syn: regenerate, rejuvenate] 3: give or bring back; "Restore the stolen painting to its rightful owner" [syn: restitute] 4: restore by replacing a part or putting together what is torn or broken; "She repaired her Tv set"; "Repair my shoes please" [syn: repair, mend, fix, bushel, doctor, furbish up, touch on] [ant: break] 5: bring back into traditional existence, use, function, or position; "restore law and order"; "reestablish peace in the region"; "restore the emperor to the throne" [syn: reinstate, reestablish]
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Source: WordNet 2.0, 2003 Princeton University
"I've read so much about the importance of restoration, but to be honest, my life is crazy right now! How can I realistically fit this stuff in?"
Yes, that is a coarse dilemma and one of the traditional reasons that restoration tends to be neglected by many in our society. Russian and Eastern European lifters literally plan for restoration in their periodization scheme. In North America, however, we combine so much on training that saving gets overlooked. In fact, Russians do three semesters on massage and restoration (in Kinesiology or corporal education courses.) Guess how much we do here?
If you guessed more than zero, try again!
So how can we apply some effective restoration methods such as incompatibility showers, stretching, soft tissue work, salt baths, electronic muscle stimulation, and massage in our everyday life. Well, here's the way I personally do it.
Contrast Methods
Seven years ago, I had a occasion to spend some time with Dr. Mel Siff at his ranch in Colorado. He shared with me some secrets on developed saving techniques. Here are a few tidbits on incompatibility methods that I think you'll find interesting:
Always start with hot and end with cold (unless you plan to go to sleep afterward, in which case you should end with heat.) The period of each stimulus is 1-5 minutes, but here's the kicker... Apparently, the body will adapt to the period so you must vary it each time. The body should be roughly fully submerged (Dr. Siff had an 8-foot deep Jacuzzi) and motion is desirable (particularly in the cold environment, e.g. Swim.) The temperature must be standard (hot should be very hot, i.e. Up to 110 degrees F, and cold should be cold, i.e. As low as 60 degrees F.) Repeat the process 3-4 times.
According to Siff, "it is not simply the temperature of a given modality, but also the level of incompatibility in the middle of hot and cold temperatures, and the time spent at each temperature which decree how one should use incompatibility methods." He claimed that this strategy worked very well with Russian lifters and he also used it quite successfully with his American athletes.
Believe me, it does work quite well. After performing countless sets of Olympic lifts, I had the satisfaction to contact Siff's lovely incompatibility bathing method with powerlifter, Dave Tate.
Picture Tate (a very big guy) and I (not quite as big!) jumping from an 8-foot deep Jacuzzi with cope bars on the side to hold you up (this allowed for unblemished submersion as well as decompression of the spine) to a swimming pool where we did a few laps. Might not sound like a big deal but think that the Jacuzzi was set at 110 degrees Fahrenheit (yes you read that right) and the pool at 62 degrees Fahrenheit (in the winter, Siff used to get his athletes to roll in the snow!) Talk about contrast! And this was all done after midnight. Needless to say, we slept like babies that night!
Dr. Siff is no longer with us but his methods live on. Today, incompatibility showers have come to be a Sunday ritual for me.
For incompatibility showers, Charlie Francis recommends 3 minutes hot as you can stand followed by 1 slight cold as you can stand repeated 3 times to work best. This is performed once or twice per day. It is leading to cover the whole body, though, including the head. Although in the past, Siff has pointed out that showers with shower heads settled only above the body do not adequately heat up or cool down the lower parts of the body, not all of us own a deep Jacuzzi and pool so a shower will have to do.
This custom will make a big incompatibility in your recovery. Trust me! The key is the level of incompatibility in the middle of hot and cold temperatures as well as varying the time spent at each temperature. And for the most part, you should end with cold.
From The Bodybuilding Truth, here's a method that author, Nelson Montana, claims will simply increase testosterone.
It comes from one of the forefathers of contemporary bodybuilding, Angelo Siciliani best known as Charles Atlas. Did you know that the inordinate heat from a hot shower can lower your sperm count? In fact, the Aztec Indians used this as a form of birth operate (don't ask). Anyway, Charlie recommends finishing off your shower with cold water. Allow the cold water to flow from the solar plexus onto the genitals. The belief was that these areas include the highest attention of nerve endings, therefore, the cold would stimulate the nerves, which in turn strengthened the whole nervous system. "Stimulate" is literally the operative word here. I can attest to its effect since I've been doing this for some time now. It takes a slight getting use to but it sure is an eye opener!
Stretching
At least once a week you should address the myofascial system. An perfect way to perform this is (...dare I say it...) yoga. Now do you have to necessarily put aside time to stretch? No, I don't think so. I think you can kill two birds with one stone. Why not stretch while watching television? The median American watches over four hours of Tv each day. You can literally spare an hour of that time to stretch a bit.
A great way to restore collapsed arches and get a nice stretch for your quads, for instance, is to sit on your heels. This is part of the hero pose in yoga. See how long you can last. custom other poses during this time and make watching television somewhat salutary and productive.
I personally have my cute blonde yoga instructor visit the studio once a week. Since incorporating a standard warm-up before my workouts and practicing yoga once or twice a week, I have not experienced any injuries.
The yoga will help to improve flexibility and improve recovery, but if there is an additional one positive, it's relaxation. It never fails, when we close our session and she puts me straight through her slight relaxation phase, I am out! The second that happens, the Gh spike is equivalent to that of falling asleep at night! Believe me, when you are running around all day long, you need a moment to unwind and I've found that yoga can help.
Now if you can't afford an instructor to come to your place, don't sweat it. There are a million videos/Dvds out there that will work just as well. Pick yourself up one and try it out.
Soft Tissue Methods
Usually once or twice a month, my friends Drs. Mark Lindsay, Bill Wells, and/or Jay Mistry (all chiropractors) drop by my premise to give me a treatment.
Mark is thought about the athlete's secret weapon. Suffice it to say, he is a soft-tissue expert extraordinaire with a number of tools in his toolbox including frequency-specific microcurrent (Fsm), Erchonia cold laser therapy, active publish technique (Art), myofascial release, articular pumping, muscle activation technique (Mat), proprioceptive neuromuscular facilitation (Pnf), active-isolated stretching (Ais), electrostim acupuncture, and the list goes on.
I've written about the value of Art many times. I've seen it clear up a number of nagging injuries in a single session. It can restore function, sacrifice (and even eliminate) pain, significantly improve flexibility (i.e. Range of motion) and force in just one session. In fact, it can even increase muscle mass. Bill is one of the best Art practitioners in Toronto.
Jay is also a great Art practitioner and an perfect acupuncturist. He often incorporates Graston technique in his treatment, which is always a "fun" experience!
Vlodek Kluczynski is an osteopath, physiotherapist and massage therapist in one. This guy is unbelievable. I visit him on occasion. His work tends to complement that of the practitioners mentioned above. One word of advice if you ever decree to contact a medicine from Vlodek, bring a small white flag and a popsicle stick to bite down on!
The point of listing all these guys is that you should be proactive and find a practitioner in your area that performs soft-tissue work. Don't wait until injury happens to visit one. Go as often as you can afford - once or twice a month should be doable for most people (many health-care plans will cover medicine as well - max out your limit if you can.) Not only will it improve your saving and performance, but it will undoubtedly sacrifice the likelihood of injury.
Salt Bath
Once a week (usually the night of a heavy leg workout) I sprawl out in our heavy bathtub for around 20-30 minutes. I do this about an hour before I go to bed. Actually, I make a unblemished restoration soup out of it. The method involves Epsom salts, Celtic or tropical sea bath salts, a combination of clarification drops from the garden of Life Clenzology kit, and ultimately an aromatherapy concoction of lavender and chamomile. I simply keep pouring all things until the "taste" is just about right!
Let's study each ingredient separately for a moment.
1. Epsom salts (i.e. Magnesium sulfate usp) - you want to dissolve at least 500 grams (equivalent to 2 cups or 500 mL) in a bath of hot water (the more, the better.) I say "at least" because if you can afford more, then do so. Also, "hot" means tolerable not "sear the skin" hot - the previous will help you fall asleep (it's literally the cooling process once you get out that induces sleep); but the latter will wish a trip to the hospital and maybe some skin grafts?
When magnesium sulfate is absorbed straight through the skin, it draws toxins from the body, sedates the nervous system, reduces swelling, relaxes muscles, is a natural emollient, exfoliator, and much more. One word of caution though, do not take an Epsom salt bath if you have high blood pressure or a heart or kidney condition.
2. Celtic or tropical sea salts are not just for eating! Adding these salts to a warm bath will help to draw impurities out of your skin and invigorate the water and your body for that matter! Salt baths also help with aches, pains and sore muscles, such as those related with arthritis, muscle injury, and weight training.
We've been favoring tropical sea salts lately because they have a slightly higher magnesium content.
Note: Try adding a pinch of tropical sea salts and squeeze half a lemon to your water. Drink at least half your body weight in ounces and you will notice a profound incompatibility in your vigor levels in mere days. It takes some serious discipline to drink that much water on a daily basis, but doing so can provide anabolic and anticatabolic effects. The water will help lubricate the gut; the sea salt will aid digestion (by stimulating Hcl production); and the lemon will sacrifice acidity. All this will improve saving and improve doing in the gym!
3. Believe it or not, I also add "some" drops of the facial clarification from the garden of Life Clenzology kit to my concoction. Not only for the deep cleansing and purification benefits, but also because it provides key minerals to aid restoration. Dunking your face is optional!
4. Aromatherapy foam bath containing chamomile and lavender helps to relax the body, strengthen the spirit (it's true - my spirit now benches duplicate bodyweight!), moisturize and cleanse skin, and promote a more peaceful slumber, but really, I just like playing with the suds!
You may not realize that the median skin absorption from bathing is much higher than oral ingestion (63% skin absorption in 15 minutes of bathing versus 27% oral ingestion for 2 liters of water consumed in the median adult.) I find that this literally helps recovery, and it's great for your skin too if you care about that stuff. Again, you will sleep like a baby after this. That is the second time I've mentioned that phrase in this article. Where does it come from? Obviously, not from some one who has any kids!
I often combine salt bathes with cold-water showers for a unique incompatibility effect. We have a detach bathtub and shower in our ensuite so every once and awhile, I'll just hop out of the (hot) tub into a cold shower and back into the tub again. If you are literally stiff, you can end with a cold shower.
Electronic Muscle Stimulation (Ems)
Two methods that I predominantly combine are a) the Kotts method 4-6 hours after a workout as a duplicate split method (i.e. 10 sets of 10 seconds high intensity followed by 50 seconds of rest is Kotts' protocol used by Francis and others to promote force gains of up to 20%), or b) the traditional method I use is a low intensity pulsating fashion which slowly massages the muscles (at low intensities, Siff and Verkhoshansky point out that Ems provides a "massaging" effect facilitating discharge of waste products and delivering nourishment to the muscles straight through an increase in local blood supply) - usually the day after a body part.
When do I do this? Actually, I'm doing it right now while I'm typing on the computer. I'm on the computer at least an hour or two a day either I'm checking my emails, reading or writing an article, or scoping some porn! The point is I'm production best use of my time accomplishing two tasks instead of just one. I am so busy these days myself - delegating a million things to a million people it seems - that time supervision is very leading to me. either I'm listening to an audio book while driving, or stretching while watching Tv (and spending some "quality" time with the house - ssshhh don't tell anyone) or Ems while on the computer, you get the picture...
Massage
Every Thursday afternoon, my massage therapist (ironically an additional one blonde) comes over to work on me. Generally, this is a deep tissue massage and we combine on a specific area that may be ailing me or that was worked hard that week. If I've had a particularly stressful week, I'll just get her to give me a full body massage and I try to clear my mind of all things that's going on.
How about self massage? Well, if you want some neat suggestions, refer to Hartmann and Tunnemann's book, Fitness and force Training for All Sports.
One form of self-massage that is fairly easy to administer involves a deep stripping massage using a gismo called The Stick. Twenty moderate pressure strokes from origin to insertion with this tool will provide passive elongation/stretch, publish toxins, and (you guessed it) aid recovery.
The true expert of restoration is a guy by the name of Jeff Spencer and he is a huge advocate of The Stick. Spencer, for those that don't know, treated Lance Armstrong and the other members of United States Postal aid Pro Cycling Team before, during and after each stage of each Tour de France victory. As he puts it: "You must build a toolbox for recovery. Nothing does it all!"
There are so many tools in Spencer's toolbox, but one that is very animated involves earth-free electron transfer, which is a way to join together to the earth and recover. It's like magic literally - tension in the ideas right away normalizes as it restores natural cortisol rhythms and decreases the inflammatory response.
Do you need some costly apparatus to enable earth-free electron transfer? Not really; taking your shoes off and standing on the bare earth has the same effect! In fact, the fastest method of saving is to take your shoes off and walk on grass - do this directly after training to speedily quench all the free radicals that you produced during your workout.
Aerobics
Cardio which is a slang term for aerobic training can have many drawbacks including an increase in oxidative stress and premature cell aging; shuts down the immune ideas and increases the incidence of mononucleosis; lowers trace mineral levels; increases cortisol production; slows down metabolism over time; negates force and decreases both power and speed scores, etc. Etc. Etc.
Holy cow, the list goes on really. The increased cortisol output alone can have some negative consequences such as decreasing T4 to T3 production; has a catabolic effect (i.e. Breaks down muscle tissue for energy); it is an immune suppressor as well as an oxidant to brain; and the big one for most people is that it increases abdominal fat. It's sufficient to stress you out (pun intended!)
For a real in-depth seminar on this topic, attend the vigor ideas Training seminar held periodically by Olympic force coach, Charles Poliquin. You will wait an hour in any parking lot for a closer spot after hearing what Poliquin has to say!
The ideas behind using cardio (or more specifically, low-intensity steady-state aerobic activity) for restoration, though, is that the increase in circulation will accelerate oxygen and nutrient delivery to your muscles to speed up healing and recovery. According to Jeff Spencer, more rest is not best - you need nutrients to heal and you must pump the garbage out of the body with active recovery!
You know before I had kids, I would walk the dog for at least half an hour every night. It was literally quite refreshing (except in the winter!) and many articles were born during those strolls. At times I would run home because my mind was just filled with thoughts, but then I bought a Dictaphone to keep my heart rate in check. I could swear those walks literally helped my recovery.
What about feeder workouts? Many experts have touted the benefits of low intensity force training following high intensity work to improve recovery. However, a new study by Zainuddin et al. Revealed that light concentric practice has a temporary analgesic effect on delayed-onset muscle soreness, but no effect on saving from muscle damage induced by eccentric exercise. think using one of the other restoration methods mentioned in this narrative instead.
Bottom line, an occasional walk may do the body and mind some good, but don't waste much time or vigor on aerobic training or feeder workouts to improve saving in the middle of workouts!
Nutrition
This is a huge topic that gets discussed quite a bit so let me just touch on a few points to improve recovery.
It is crucial to take in some protein every 2.5-3 hours to claim a unavoidable nitrogen balance. The request is how do you this with a busy lifestyle? Well, most people will use the quick and convenient nourishment of protein bars or drinks to get it in. The qoute is that many bars are loaded with binders and fillers, and they use inferior sources of protein. As far as powders are concerned, most of the top selling (heavily marketed) brands use cheap raw materials. Most people do not rotate their powders (i.e. Whey, casein, egg, rice, pea, etc.) and consume this stuff some times a day, every day, which could lead to allergies down the road. But there is a easy solution...
We know that we have time to eat (and hopefully get ready food for) breakfast, lunch and dinner. Why not make duplicate the quantum of each that you'll divide over two meals? Voila, six solid meals that you can consume throughout the day. You can add a shake post-workout and you're covered.
The post-workout period is literally very leading for recovery. This is where you want to target most of your high-glycemic carbs to replenish depleted glycogen stores, but most people overdo it! The median workout consumes about 200-300 calories. Let's assume that all those calories are used from carbohydrates. Well that means that we only need about 50-75 grams of carbs maximum post-workout (remember, there are 4 calories per gram of Cho.)
As mentioned above, the best carbs post-workout are high-glycemic. We use tropical fruits mixed with a fast-acting protein source like whey detach or hydrosylate. An hour later, move to a slower releasing protein like casein and/or whey combine and use low-glycemic carbs.
Favor red meat (which is a stimulant) and eggs (which are high in tyrosine) in the morning. Chicken and tuna are perfect at lunch. And fish (which are higher in Omega-3's), turkey and dairy (which are both high in tryptophan) at night.
We tend to go higher in saturated fat and mct's in the morning (these are high vigor fats such as butter or coconut oil as well as the animal meats), monounsaturated at noon (such as olive oil, olives, shaved almonds and avocados which are all added to the chicken/tuna salad), and polyunsaturated at night in general in the form of Omega-3's (e.g. Fish oil, flax seed meal/oil, chopped walnuts, etc.) which will improve insulin sensitivity that tends to decrease at night.
Green vegetables are favored throughout the day and fruits only post-workout as I discussed above and occasionally at night as the last meal of the day (e.g. A combination of bungalow cheese, ricotta cheese, chopped walnuts and mixed berries.)
Supplementation for saving is an additional one narrative for an additional one time, but I won't leave you fully empty-handed. I'm sure you realize the importance of vitamins for recovery. Well, we have experienced perfect results with intramuscular water-soluble vitamin injections...more than oral ingestion...and even more than Iv administration. Dr. Larry Baker, a competing bodybuilder and healing doctor, has 4 versions that he has formulated with the aid of a compounding pharmacist. This stuff works! That's all I can say for now until we close our experiments, but it's not often that you literally "feel" something from your vitamins.
For now, I'll leave you with a tip I picked up from Poliquin on what to look for when purchasing a multivitamin/mineral supplement. Scan the ingredient list for magnesium. If it ends in the suffix _ate (e.g. Magnesium citrate) then it is good. Buy it. However, if it ends in _ide (e.g. Magnesium oxide) then it sucks! The previous are generally Krebs cycle intermediates and have a much higher absorption rate than the latter. Magnesium is a relatively costly mineral. If they use the _ide form then it generally indicates that they use cheap raw materials. This is the form that you usually find in most drug stores.
Sleep
Last but literally not least is sleep. Sleep is regulated by two entirely separate systems - the sleep homeostat and circadian rhythms.
The sleep homeostat "functions like a drive that builds up during wakefulness in pretty much a linear fashion and is discharged when you sleep...The homeostatic pressure to sleep depends not only on how long you are awake but on how active you are while awake." (Marano, 2003) Two of the best methods to sway the sleep homeostat involve practice and heating the body such as by taking a warm bath before bedtime.
When you do not get much sleep (which will happen occasionally on weekends), still wake up at the same time but catch up with a power nap. Naps should never enlarge beyond an hour or else you will enter Rem sleep, which will adversely sway your sleep that night. It's best to take a nap after 8 hours upon awakening and for only 20-45 minutes. A trick I learned from Dr. Istvan Bayli is to simply soak the feet in cold water right after napping. The feet include many nerve endings and this will perk you up in no time. Just in and out is all it takes.
The circadian rhythm, on the other hand, is tied to cycles of light and dark. Darkness causes the pineal gland in the brain to secrete the sleep-inducing hormone melatonin. Although animated lights or melatonin tablets can be used to sway the circadian rhythm, my popular method involves tanning beds. Believe it or not, tanning beds are also useful to improve circadian rhythms and increase vitamin D output particularly in the winter not to mention give you a bit of color, which improves muscularity and enhances well-being. I like to "fake bake" once a week in the winter usually on a day I'm not training.
Another piece of advice I can give you with regard to circadian rhythm is to go to sleep and wake up at the same time everyday. Set your alarm for both! Most people are watching television or on the computer during the time they should be sleeping. Once that alarm goes off, stop whatever you are doing and just go to bed. You can always continue the next day.
We should set our circadian rhythm around that of the sun - when it goes down, so should we. When it rises, again so should we! But most get to bed far too late and this will inevitably play havoc with many key hormones. It's been said a thousand times that every hour before midnight is like two hours after, so it is best to front-load your sleep before midnight.
Variety in restoration and training is important. Siff notes that "it is an leading principle among the Soviets that laberious (i.e. Near maximal load) training alternates with a wide range of passive and active recuperation techniques...They caution against the use of only one relaxation technique (e.g. Massage), since the body rapidly adapts to relaxation, as well as practice techniques."
I have presented a number of practical restoration techniques in this article. Now go out there and recover!
References
Archangel health News. August/September 2005 health Newsletter. Catanzaro, Jp. Pop 'Em Out Muscles. T-Nation, 2002. Catanzaro, Jp. Stretching For Strengthening. T-Nation, 2004. Chek, P. You Are What You Eat. Fox, M. salutary Water. Portsmouth, Nh: salutary Water Research, 1998. Francis, C. Training for Speed. Australia: Faccioni Speed and Conditioning Consultants, 1997. Hartmann, J, and Tunnemann, H. Fitness and force Training for All Sports. Toronto, On: Sport Books Publisher, 1995. Marano, He. How to Get Great Sleep. Science of mind Today Magazine, 2003. Montana, N. The Bodybuilding Truth. Mysteries of Sleep. Poliquin, C. Biosignature Modulation and vigor ideas Training, 2003. Poliquin, C. Protocols to Gain Maximal force and Muscle Size; Achieving the ultimate Workout; and Customizing the Fat-Loss coming for Clients, 2000. Serrano, E. Swis International Weight-Training Injury Symposium, 2005. Siff, Mc. Personal Communication, 2000. Siff, Mc. Supertraining absorb number 1969. Siff, Mc., Verkhoshansky, Yv. Supertraining 4th Edition. Denver, Co: Supertraining International, 1999. Spencer, J. saving Strategies Used To Win the 2005 Tour de France. Advances in Sports medicine leading Edge Update, 2005. Supertraining Forum. Tate, D and Siff, Mc. Supertraining and Westside force Camp, 2000. Zainuddin Z, Sacco P, Newton M, Nosaka K. Light concentric practice has a temporarily analgesic effect on delayed-onset muscle soreness, but no effect on saving from eccentric exercise. Appl Physiol Nutr Metab. 2006 Apr;31(2):126-134.
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