11. Time under Tension Training
Time under tension/tempo is everything. There is a massive difference in the message you are sending to your body if you do 10 reps in 30 seconds or 10 reps in 75 seconds. IF YOU DO NOT CONTROL YOUR REP SPEED THEN YOU ARE TELLING YOURSELF IT DOES NOT MATTER. AND IT DOES!!!!! Tempo is usually written as 4 digits 4020. 4 seconds of eccentric, 0 no pause (isometric), 2 second concentric and 0 pause at the top. Tempo is more important then the exercise, and must be strictly controlled. The pause at the bottom will increase the difficulty the longer you hold it, it reduces the stretch shortening cycle, aka SSC (it takes about 4 seconds to completely lose the SSC). The pause at the top increases recovery, which can make the load easier.
12. Drink Water
Did you know that blood is 80-85% water? That muscle’s should be 75-80% water? That the brain should be 70-75% water? How about that our bones should contain 20-25% water? If dehydrated, your blood, muscles, tendons, ligaments, brain and bones are not functioning optimally. If dehydrated, your muscles, tendons and ligaments lose their ability to perform to their optimal levels. Just think about it for a second. Think of a dehydrated muscle like a dry piece of turkey. Yes, turkey is meat, meaning muscle. So this try thanksgiving turkey wasn’t basted properly (no hydration). What would that turkey look and feel like? Easy to break, brittle and fragile with no flexibility. The same is true for our mucles!
Water also leads to increased energy levels. The most common cause of daytime fatigue is mild dehydration. Dehydration = thick blood = increased work load on your cardiovascular system for circulation = fatigue
Water can help to De-Stress. When we are dehydrated, our bodies are pushed into overdrive, our muscles are sore and stiff and our stress levels can increase.
Some studies have shown that athletes who are aggressive, tense, and obsessive about life, work, or even their workouts, have a higher risk of injury! Stress and tension can make muscles and tendons tighter, increasing the risk of injury. Use your workout time to de-stress and let some of the tension go. Read while on the bike or listen to music while you workout. Talk with a friend while on the cardio machines. Workout with a partner and only talk about the positives of the day, your goals, what you have accomplished in and out of the gym.
14 Get a Check-up
Screening for muscle imbalances is the current cutting edge injury prevention technique being used. Why? There are detectable and correctable abnormalities. Muscle strength and length are directly related to injury. Muscle strength and length are directly related to musculoskeletal pain and dysfunction. Detection and correction of abnormalities, imbalances and posture can be detected before an injury has even occurred. A check-up from your doctor (Primary Physician, Sports Physician, Chiropractor, Ortho) can easily help you detect early and preventable problems.
Dr Tonya Ingalls, D.C.
Categories : How to Workout