Weekly Recap 4/5-4/11/2020
There were some awesome things floating around the web this week. Two of this week’s features answer questions that we get asked about frequently. The first one being about static stretching and the second is about the benefits of adding aerobic exercise to our strength training programs. Ryan VanNieuwenhuyze wrote the article on static stretching over at Rebel Performance so make sure to read in order to get your stretching questions answered. The Facebook post from The Sport Physio covers a systematic review about the benefits of aerobic and resistance exercise and reducing the rates of all cause mortality. The first article in this week’s weekly recap is extremely useful and is filled with helpful resources for all of us that are stuck in lockdown right now. Finally, the Instagram post is from Kyle Dobbs and covers increasing our education and using a filter to know when to use what instead of becoming too analytical and too caught up in one way of doing things. Keep reading to catch up on it all.
Article of the Week
Sedentary Behavior, Home Workouts, and Mental Boosts During Lockdown by Leigh Peele
This article is filled with all of the good stuff. If you find yourself feeling down, lost, unmotivated, or unproductive right now, Leigh Peele really helps to lay everything out for us. She starts her article with 10 simple, straight-forward tips about increasing our movement. Not only is this beneficial right now during quarantine but these 10 tips can really be used by anyone at anytime who is looking to increase their daily movement. She follows that section up with 5 tips about “Staying Connected to Your Goals and the Outside World.” Again these 5 tips are simple but very useful. I have been finding myself in the unproductive boat lately so these 5 tips were beneficial to me. And finally, she finishes the article with a short Q and A and a comprehensive list of resources for everything from strength training, self improvement, entertainment, and mental health. Definitely check this article out. Everyone can take at least one thing away from this article.
Static Stretching is Dead: Better Ways to Build Resilience and Improve Performance by Ryan VanNieuwenhuyze
Ryan VanNieuwenhuyze is the newest member of the RTL team. He wrote an article over at Rebel Performance that is all about static stretching. Questions about static stretching often comes up at Resilient Training Lab because it is something that clients don’t see in their program but have hear over the years that static strength is good for injury prevention and improved performance. As Ryan points out in this article, the research on static stretching shows no effect on preventing injuries. In fact, there was a systematic review and meta-analysis that showed that resistance training alone had the lowest risk ratio of 0.315 when it came to reducing injury risk. In addition to that, there was also a study that showed that static stretching directly before strength/power and speed/agility training actually decreased performance in those activities. Read Ryan’s article to learn about the general guidelines that he follows when he is warming up to train. He offers ideas on warming up that are more time effective and beneficial than static stretching before training.
Social Media Posts of the Week
The Instagram post of the week is from Kyle Dobbs of Compound Performance (@compoundperformance_) and Rebel Performance (@therebelperformance). He talks about how we should always be learning and expanding our educational base. However, we each new thing we learn we need to be careful to not throw out everything we learned before. Don’t put all of your eggs in one basket and solely follow the newest thing you come across. We need to be able to have wide range of educational systems and tools and know when it is useful and appropriate to use certain ones. It can be easy to fall into one way of doing things, but every client/athlete is different and different approaches need to be utilized in order to help them reach their specific goals.
““𝘞𝘩𝘰𝘦𝘷𝘦𝘳 𝘧𝘪𝘨𝘩𝘵𝘴 𝘮𝘰𝘯𝘴𝘵𝘦𝘳𝘴 𝘴𝘩𝘰𝘶𝘭𝘥 𝘴𝘦𝘦 𝘵𝘰 𝘪𝘵 𝘵𝘩𝘢𝘵 𝘪𝘯 𝘵𝘩𝘦 𝘱𝘳𝘰𝘤𝘦𝘴𝘴 𝘩𝘦 𝘥𝘰𝘦𝘴 𝘯𝘰𝘵 𝘣𝘦𝘤𝘰𝘮𝘦 𝘢 𝘮𝘰𝘯𝘴𝘵𝘦𝘳. 𝘈𝘯𝘥 𝘸𝘩𝘦𝘯 𝘺𝘰𝘶 𝘭𝘰𝘰𝘬 𝘪𝘯𝘵𝘰 𝘢𝘯 𝘢𝘣𝘺𝘴𝘴, 𝘵𝘩𝘦 𝘢𝘣𝘺𝘴𝘴 𝘢𝘭𝘴𝘰 𝘭𝘰𝘰𝘬𝘴 𝘪𝘯𝘵𝘰 𝘺𝘰𝘶.”
Can you learn a system without becoming the system?
Can you retain the information you’ve previously learned rather than throwing it out in favor of a newer shinier acronym?
Can you build a framework on the utility of ALL that you’ve learned and critically think about what’s useful and flexible in application?
It’s not a coincidence that those who spend the most time performing corrective drills seem to typically be the most fragile. Don’t let assessments and testing create problems that you never knew existed.
There is no way to quantify injury risk, it’s been attempted and failed over and over again. If you’re willing to say that a specific position leads to higher risk you then also have to look at the infinite times that it doesn’t lead to an injury in life and sport.
If you’re not asking potential clients if they’ve been injured or are in pain prior to your assessments you’re doing them a disservice and are probably much better off just training them within the positions, movements, and task qualities that their respective goal requires.
Can you continue your education without sacrificing the performance of your clients?
#compoundperformance
#rebelperformance”
At Resilient Training Lab, we get questions all the time about cardio and conditioning. While it has been a long time belief of many strength athletes that cardio will kill their gainzzz, it isn’t true when the aerobic training is programmed properly in conjunction with a resistance training program. This Facebook post from Adam Meakins of The Sports Physio highlights that resistance training alone is associated with lower rates of all cause mortality; however, resistance training that is performed along with aerobic exercise helps to almost double the effect of decreasing rates of all cause mortality. That should be great motivation to either add conditioning to your strength program or actually do it when it is programmed for you (everyone at RTL knows what I’m talking about ;)!
“🏃♀️CARDIO🏃♂️
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There is no doubting the benefits of both resistance and aerobic exercise on physical and mental health as well as the prevention of illness and disease
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There are many debates and discussions about which one is the better with advocates in each camp.
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I try not to be in any ‘camp’ but I will admit i’m more resistance than cardio both personally and professionally.
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I do think there are some unique benefits that resistance exercise confers over and above aerobic exercise, particularly for function, and particularly in later life!
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But I still advocate and do regularly aerobic exercise myself
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This recent review looks at the association of resistance exercise on all cause mortality and finds that combining aerobic exercise almost doubles its effect!
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https://www.ncbi.nlm.nih.gov/pubmed/31104484
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It seems that doing both can really be the best of both worlds!
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#Physio #physiotherapist #physiotherapy #physicaltherapy #sportsphysio #sportsphysiotherapy #trainer #personaltrainer #coach #strengthcoach #osteopath #osteopathy #chiropractic #chiropractor #sportstherapy #sportstherapist #rehab #therapy #myotherapy #kinesiotherapy #exercisephysiology #exercisephysiologist #dptstudent #shouldercomplex #cantgowronggettingstrong”