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3 tips to improve time management and exercise

April 13, 2021 in ATHLETES, General, HEALTH, P:REHAB

Certainly commitment and continuity are the most common prevalent challenges to success in an Exercise and Strength & Conditioning program. If you are either new to an exercise program or you already are an athlete, the step to built habits and/or optimize certain functions can be largely determined by the motivation and nature of your goals. Lets breakdown the “I have no time excuse”. Lets unveil the 3 secrets to approach the challenge of success.

1. Find out your true reason

Exercise. Ok but when? Finding out the true reason is key factor, is to know, why you want to, have to or need to engage an Exercise and Strength & Conditioning program. The reason/s why, will actually fuel the mainstream of your motivation. Is it to get in shape and improve your performance? is it to improve your health, energize your daily living? or is it to improve functionality, hold those back injury problems or reduce injury risk? All of them are truly rock solid start points.

It is known, and backed up by science, that exercise and Physical Activity have beneficial outcomes. Often even, exercise benefits out weights the risks. Your WHY has to answer you need, solve a problem or achieve and reach your goal.
As a matter of fact, we probably do not have to delve deep to find out a true reason, strong enough, to find out time to exercise and increase physical activity.
Get to know more and learn about your physical activity or sport can be strong motivational factor. Not every one enjoys, sports and practice, in this case the awareness of risks and consequences to maintain and enjoy your daily life can spark the light bulb. Perhaps understanding the benefits of exercise and training and how they contribute towards health and performance unlock some precious minutes to invest in your life quality.

Time is a precious in our life and how time is spend or invested is up to us. Time management will always be conditioned by priorities, preferences and personal motivational factors. The “I cannot do” it already known, but the question and the kindle about this is what can you actually do to reorganize priorities accordingly to you needs and find out time to schedule to your benefit?


2. The art of goal setting is not much of a secret

Now that you organized and managed to have time, now that you decided to use time into something worth it, how you are gonna make the most it?
Set your goals in an S.M.A.R.T criteria (Specific, Measurable, Achievable, Realistic, Time-bound). Going S.M.A.R.T. will help you increase efficiency and efficacy and drastically increase the final outcome of your quest.
To help you go and stay S.M.A.R.T. in a physical activity direction few considerations must be assessed an set in coordination with goals and needs. What items should you consider?

(1) Health condition
(2) Long term goals
(3) Short term goals
(4) Time availability

Consulting an Exercise Science professional can be useful in order to organize, highlight and underestimate each scenario and design and transfer an S.M.A.R.T. assessment  into a progressive strategy and Strength & Conditioning plan.


3. Calendar and accountability

Exercise potential does not lie exclusively to gym and training facilities. In fact exercise, almost to all extent, can be performed anywhere, anytime. With or without equipment. An exercise program accessibility is unprecedented to the priorities organization, time management and the will of everyone. A calendar of sessions is a useful tool to organize and put down all aforementioned into action..
ATHL PLUS plans allow you to customize your program goals and sessions to help you fit them into your weekly schedule giving you a customized calendar based on your selection from 20 to 40 minutes per session.
ATHL PREMIUM plans are designed to adapt to your current schedules and goals and sessions get personalized upon time availability and commitment.

An organized Strength & Conditioning program facilitates the engagement, the motivation and overall goal progression. Online coaching adds up a valuable flexible factor. It does not only allows you to exercise anywhere, anytime within your weekly schedule, it adds up program progression and accountability increasing positive behaviour towards program success. Therefore an organized structure helps find alternatives if changes happen, self-reward, self-commitment and perseverance, self-reminding and accountability. Health, Injury Prevention and Performance just a step closer.


Find why an Exercise and Strength & Conditioning program will contribute to improve and optimize performance and functional capacity for health and athletics through the #Exercisepotential. Learn more here:

5 things you should know about Exercise Science
Health-fitness and the 7 outcomes to look for
Injury prevention and REhab, 7 outcomes to look for
Strength & Conditioning for athletic development
Why balance is critical?
Why strength is essential?
Why metabolism is vital?
Why endurance is important?
Why recovery is noteworthy?

 

About the author:
Albert Piñol – MSc in Physical Activity and Sports Science, MSc in Exercise Physiology, DHE Snowboard Coach, DE Mountain Guide and Mountain Bike Coach. Specialized in exercise physiology, hypoxia, neuromuscular system and motor skill development. IG: @albert_pinol

 

Injury PREvention, 7 outcomes to look for.

April 9, 2021 in ATHLETES, General, HEALTH, P:REHAB

High’s, low’s, progressions, setbacks, timeouts, restarts, effort, commitment, perseverance and passion. This construct sentence came up as a summary of life. Sportswomen and sportsmen get exposed to an increased injury risk when in practice of sanctioned, extended or professional physical activity. Although injury epidemiology and industry is working to reduce the prevalence of injury during physical activity in all possible approaches imaginable, the main tool, our body has to be as prepared as much as possible. Get to know the 7 outcomes of an preventive oriented Strength & Conditioning program.

Strength & Conditioning and injury stages

Injuries have multiple factorial consequences, often those affect structure, tissue function and motor skills. Due to the complexity interaction of human body physiology and biomechanics, alterations can deeply transcend to physical, health and skill fitness attributes as well as mentally. A toll, always, will be paid in sacrifice or time “lost”.
From the other side, health and exercise science study and develop the more effective treatments and methods possible to face up and reverse injury stages. Independently, any injury marks an in-flexion point physically and psychologically on our well being and performance continuum. We have learned that exercise is a powerful tool to reduce injury risk, restore, enhance and strengthen biologic tissues.

Strength & Conditioning are programmed exercise interventions and methodologies targeting fitness aiming to develop a selected set of attributes. Strength & Conditioning is composed by the integration of multiple fitness attributes, outcomes and its physiological adaptations to serve a purpose for health or performance.The scope of Strength & Conditioning has 4 main goals: (1) Improve performance and function, (2) Develop systematic interventions, (3) Assess performance and progression and (4) Reduce injury risk

What makes Strength & Conditioning beautifully unique is its relativeness of improvement and assess performance progression. What does this it really mean? make the best better? the normal best? or the impaired normal? Either way we move positively forward from point A to B. Strength and Conditioning is a resourceful application to implement preventive strategies and an ideal treatment within the road of recovery.

PREhab Vs REhab

Purposeful Strength & Conditioning has the capacity to approach the fitness spectrum BALANCE, STRENGTH, METABOLISM, ENDURANCE and RECOVERY from a “Cause because” approach due to existent injury or complication, or from a preventive approach, reducing the consequences, extension and severity of potential injuries.

The “Cause because” approach:
Strength & Conditioning with a REhab scope aims to restore function and reverse after damage, as much as possible, the inflicted dysfunctions and its impact on the fitness spectrum. The goal sequence is health, then performance. The ultimate goals of REhab is the so called “return to play” or “back to sport”. REhab has different stage progressions which are early synchronized with healing processes. Its final goals and demands are ultimately determined by the nature of the activity which an individual or team is engaged or wanna get back to.

The preventive approach:
Strength & Conditioning with a P:REhab scope aims to optimize, maintain and increase performance and function. Qualitatively and quantitatively reducing injury risk by positively impacting the fitness spectrum. It turns out that fundamental P:REhab training, screened to individual conditions and needs, has an important preventive, performance, quality and longevity effect on exercise stress and tolerance.

What outcomes do you aim for?

Each physical activity or sport entails differences, requiring and demanding different profile needs. This fact emphasize the importance and inter-connectivity of outcomes and motor skills in play, sports and physical activity. An scenario which gets highlighted by the nature and severity of potential or suffered injury. Strength & Conditioning provides the development of different physiological adaptations allowing to apply progressive benefits and improvements into specific tissue, structure, movements, motor learning and skill performance. An strategy which can be introduced effectively to daily living, calendar goals and competition schedules.
The 7 outcomes to look for in preventive (Pre/Post) Strength & Conditioning program are:

1. Injury prevention: Optimized body function based on individual conditions and needs, reduce and mitigates the risk of injury. That is function of ATHL S-Core®, optimize progression and performance.
2. Exercise tolerance: Asymmetries, unbalanced loading patterns or injury have consequences to structure, tissue function and motor skills which ultimately conditions how exercise is performed and the quality of it.
3. Muscle activation: Optimize neuromuscular function, joint balance and motor control to keep training quality to high standards reducing injury risk.
4. Motor learning: Injury, acute and chronic unbalanced patterns can modify natural body functions leading to movement restrictions and incorrect, untimed or inadequate motor pattern adaptations.
5. Pain relief: Proper connection and muscle function enables efficient biomechanics maintaining body structure integrity which reduce to less weaknesses and stress points.
6. Motor fundamentals: Implementation of muscle activation and motor learning to sound skill pattern acquisition from specific to basic physical literacy. Consolidating movement quality and build or rebuild a solid functional base for progression.
7. System sync: Screening strengths and weakness allow to specifically reconnect each target to ATHL S-Core fitness pillars based on individual standards and englobe the restored or optimized function into a consistent functional Strength & Conditioning profile.

“We are what we repeatedly do, excellence, therefore, is not an act but an habit”. Aristotle

Injury stages set us on the edge,facing physical and psychological challenge. Injury PREVENTION or PREHAB programs are a powerful strategy to bulletproof individual and teams Strength & Conditioning profiles, reducing and mitigating injury risk and severity. REHAB programs have a large impact on restoring function following and adequate progression which can start briefly after injury following all the process to back to activity or the so called “Return 2 Play”. Seeking guidance from an exercise professional is highly recommended to enhance the probability of success and even drastically reduce the time to full recovery.

Find why an Exercise and Strength & Conditioning program will contribute to improve and optimize performance and functional capacity for health and athletics through the #Exercisepotential. Learn more here:

5 things you should know about Exercise Science
Health-fitness, 7 outcomes to look for
Injury prevention, 7 outcomes to look for
Strength & Conditioning for athletic development
Why balance is critical?
Why strength is essential?
Why metabolism is vital?
Why endurance is important?
Why recovery is noteworthy?

Health-fitness and the 7 outcomes to look for

April 9, 2021 in General, HEALTH

An artist was showing her artwork in a gallery. A random viewer passed by and delighted to what was seeing asked by such inspiration excellence: “When did you start learning such a fine ability to paint?”. To what kindly the artist replied “Actually I started like everyone else, as a child, but I never stopped.” To such an answer the viewer realized that creativity was born within him as an expression to understand and learn, a natural process. He realized that the question was when did he stop doing rather than when to start (for which is never to late).

The exercise paradox: Health

Paradoxes regretfully are part of our existence. A paradox is defined as a seemingly absurd or contradictory statement or proposition which when investigated may prove to be well founded or true. Reality is, we either do not know what this means or we ignore what we know.

If we grow up moving, playing and learning when do we cross the line that makes us stop? What does happen in our heedless life’s that leads to sedentary behaviours omitting part of enjoying and developing the default programmed code. Obviously, exercise is not only for competitive athletes if we are made and born to move.

Exercise and health-fitness

Busy life. No time. Work duties. Stress. Disease. Dysfunction. Just to mention a few of modern life conceptions and realities that led science to find out not only the right, but the minimum dose of exercise stimulus to provide benefits for normal function and health. A practical approach to answer questions and cover the basic needs of well being. This is one application for health related fitness programs which will guide you to successfully meet the requirements for the minimum time/maximal health benefits ratio.
Our bodies works in a network of 12 biologic systems: skeletal, muscular, nervous, endocrine, cardiovascular, lymphatic, respiratory, digestive, urinary, and reproductive. The interrelation of those systems delves deeper in biomedical research and the balance for normal function between all of them is mandatory for what is know as health. A health-fitness program has a particular scope for well being within the overall fitness spectrum of BALANCE, STRENGTH, METABOLISM, ENDURANCE and RECOVERY.


What outcomes do you aim for?

Exercise has the potential to trigger pathways to reconnect and optimize function through muscle-skeletal system. We are adaptable organisms. Scenarios change and needs arise and therefore exercise is a dynamic eustress (also called good stress) stimuli. Exercise and Strength & Conditioning programs are set to serve a purpose. Individuals or group needs might differ and therefore that sets different goals and purposes for everybody, either way health is a dynamic longevity state of balance which requires to be maintained. Here are the 7 outcomes to look for in a health-fitness program:

Health fitness benefits

1. Vitality: The feeling of aliveness. In the physical sense, it refers to being healthy, capable and energetic.
2. Stress Relief: Physical activity acts as stress reliever, delivering feel-good endorphins and other natural neural chemicals that enhance your sense of well-being.
3. Built Muscle: Muscle contractility is an essential factor for movement. Muscle tissue acts as an organ, modulating and triggering among many others, hormones, cardiovascular system workload and metabolism pathways.
4. Fat loss: Body composition and certain tissue abundance can lead to imbalances in metabolism and health. Exercise and physical activity regulates metabolism which leads to modify body composition.
5. Pain relief: Proper connection and muscle function enables efficient biomechanics maintaining body structure integrity which reduce to less weaknesses and stress points.
6. Body function: Mobility and functionality are life fundamentals which favour longevity. Function is required to attain and maintain well being and autonomy physically and mentally.
7. Health: Is the physiological state characterized by the absence of disease and injury maintaining a biologic balance.

Different health and pro-exercise organizations, governamental bodies and entities recognized internationally as World Health Organization (WHO) and the American College of Sport Medicine (ACSM) among many others have consistently been working on propagating and making accessible useful information to the public about exercise and physical activity. Here we mention few targets to health related fitness to aim in your lifestyle,

+ Do at least 150 – 300 minutes of moderate-intensity activities or 75 minutes of vigorous-intensity activities per week.
+ Do strength training for major muscle groups 2 – 3 non consecutive days per week.
+ Stay active and deliberately move (Active commutes, use stairs,…)

From a physiological perspective exercise minimums have to be properly dosed in time and intensity to trigger cellular function thresholds and work to its benefits and adaptations over time. If you do not know how to get started a good way to move forward is to contact a qualified Exercise Science professional.
Exercise is a powerful tool. It is able to modulate uncountable metabolic and biologic process slowly guiding and re-programming them to achieve certain goals. Exercise can be used as an effective treatment to achieve or maintain health with and without clinical pathology. ATHL Exercise Health PREMIUM plans are specifically designed to evaluate and work with clinical settings providing accurate, targeted and progressive exercise prescription solutions. Clinical approaches and the use of exercise prescription have to be properly assessed for successful benefits.

Long story short, what is worth to know is that health is movement and exercise is medicine.

Find why an Exercise and Strength & Conditioning program will contribute to improve and optimize performance and functional capacity for health and athletics through the #Exercisepotential. Learn more here:

5 things you should know about Exercise Science
Health-fitness, 7 outcomes to look for
Injury prevention, 7 outcomes to look for
Strength & Conditioning for athletic development
Why balance is critical?
Why strength is essential?
Why metabolism is vital?
Why endurance is important?
Why recovery is noteworthy?

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