PART 1 - INJURED IN THE BEGINNING OF YOUR OFFSEASON? As most triathletes have peaked in their racing and body stress levels and are entering the off season I am hearing about many injuries occurring.
Soft tissue refers to skin/wound and muscle related injuries. Healing for soft tissue is going to be different than for tendon/ligaments and bone (I will cover these areas in the next few weeks).
Injuries to soft tissue can be acute (sudden trauma) or chronic (overuse).
1️⃣ Modify caloric intake - if training must be stopped or decreased make sure to adjust your intake lower to account for this, BUT KEEP IN MIND depending on the extent of the injury you will likely have an increased caloric needs from your baseline intake to support the healing process🔥
2️⃣ Consume adequate protein to ensure tissue repair and to minimize muscle losses with decreased activity. 💪 (See notes on amino acid Leucine below⬇️)
3️⃣ Hydration 🚰 will be key to maintain to keep blood plasma levels up and to ensure adequate delivery of nutrients to healing areas.
With muscle injury a key nutrient to help with healing will be Leucine. This amino acid is actually more effective when consumed with other branched chain amino acids (isoleucine and valine). Leucine will help with muscle protein synthesis and minimize muscle breakdown. PART 2 will cover specific nutrients and food sources where you can get these items to support healing.
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I have some #clients working a 10week #online program and #fridays are #flexfriday . The purpose of this post is to demonstrate variations in just one #exercise . If I program 3 sets of 10 for an exercise that begins to become too easy how can you change it?
Change the weight, the rep count, superset the exercise, decrease rest, make it a unilateral move, make it an isometric move, change the equipment. Even switching from a #machine to #dumbbells to #barbells to #cables makes a difference.
Within this series I'm demonstrating using 10lbs, but do this 4 times with next to no rest between sets and it not only fatigues the muscle but becomes #aerobic . • front raises
• lateral raises
• alt lat to front • around the worlds
• upright rows
➡️Los gimnastas siguen preparándose para la temporada 2019-2020 con clases técnicas, clases que realizan todos los viernes por la tarde.
🤸♂️🤸♀️Mañana continuarán con los entrenamientos en el pabellón.
¡Siempre trabajando! 💪