Brando's Blog

To Stretch or Not to Stretch? Part 2

In the first part of this blog-post, I discussed how important a pre-workout stretching and mobilization routine is in the base conditioning phases of training.

However, As the training becomes more intensive and moves into maximal strength, power or speed training, then this type of pre-stretching can be detrimental. If a muscle is stretched beyond its normal range or for too long, the nerve impulses that supply the muscles can be down-regulated. This means the muscles will produce less force.

Prior to maximal strength, rapid movements and competition, pre-event stretches and warm-ups should be performed. The reason this is essential is to prepare the bodily systems required prior to your workout or event to maximise your performance. By preparing the neuro-muscular system, cardiovascular system and respiratory system, you will be ready to perform at your best whilst minimising the likelihood of injury. The likelihood of injury is reduced because when muscles are warm, the tissues are less viscous and able to move through a wider range of motion and are therefore less likely to tear when moved quickly, through a wide range at speed.

You should analyse the movement patterns of your sport or workout and use warm-up exercises that closely mimic those movements.

As you warm-up, you should begin slowly and gradually increase the speed until you reach speeds close to that of your sport. By the end of your warm-up you should have a light sweat, but you should not over-do the warm-up and waste vital energy.

If you are in a phase of training that use rapid movements you should still perform corrective mobilizations and stretches. The only difference is when you perform them. You can perform them as part of your post event warm-down (cool-down) or prior to bedtime. This helps to remove metabolic waste from the muscles and anecdotal evidence suggests that stretching post exercise helps to reduce muscle soreness.

If you want more information, you might want to check out my new book, “Anatomy of Sports Injuries for Training and Rehabilitation”.

 

Happy stretching!

 

To Stretch or Not to Stretch?

There is a big debate as to whether you should stretch before and/or after training and how you should warm-up prior to workouts or competition. 

There is evidence that suggests that stretching prior to exercise has no benefit and it can be detrimental to performance. There is some truth in these statements.

However, everything has to carefully be put into context with each individual situation. Muscle balance and posture are crucial to optimising performance and reducing the likelihood of injury. So here’s my question. Do you want to train or compete with tight muscles and therefore poor muscular balance? Quite clearly, no!

So here’s the deal. In rehabilitative, corrective or base conditioning phases of your training plan, corrective mobilizations and stretches are used to lengthen the short, tight and facilitated muscles in the body. These are normally the tonic  or postural muscles, but every individual is different.

A simple way to check this is to perform stretches for each muscle group (like in Paul Chek’s book, “How to Eat, move & Be Healthy!” pages 96 and 97) and if you feel tightness or discomfort in the targeted area, add it to your mobilizing and stretching program. Ideally, you should seek a full assessment by a qualified professional, such as a C.H.E.K practitioner, physiotherapist or strength & conditioning coach.

This pre-workout mobilization and stretching will allow the muscles to work through a wider range and for their antagonistic muscles to strengthen through a more optimal range without the risk of being inhibited.

Tune in next time to find out how this differs when in different phases of training... 

Anatomy of Sports Injuries - Coming Soon

On Friday, I received a copy of my latest book, hot off the press. It's always nice when you see the physical manifestation of your hard work.

Whether you have an injury that you would like to learn more about or if you are a professional working with clients who have injuries, this might just be the book for you.

"Anatomy of Sports Injuries for Fitness and Rehabilitation" is available for pre-order on Amazon.  

 

CHEK Conference San Diego 2011

The CHEK Conference is taking place this September in San Diego California.

Having attended and presented at the conference in 2008, I am very pleased that I have been invited to speak again.

Paul Chek, The Founder of The CHEK Institue has produced an introductory video to the conference and all the presenters.

 

If you are interested in learning the most cutting edge information on health and performance, then you want to check out this conference. Taking place in San Diego, you'll also be able to enjoy some great weather and beautiful beaches and ocean views.

For more information, check out the web address at the end of Paul's video. It's only one month away, so if you don't want to miss out on some of the greatest minds in the industry, you'll have to move fast.

I hope to see you there!

First Attempt at Liver Pate

OK, so I have made my first attempt at making liver pate. 

Even though I seriously lack any skill or creativity in the kitchen, I managed to make a reasonably good job of it. 

I was a little surprised that it actually looks almost edible. And guess what? It actually tastes amazing!

I got the idea for the recipe from the "Primal Blueprint Cookbook", (see below) with just a few adjustemnts based on the foods I need to elimate due to sensitivities.

So you want to know what was in this pate right? The pate was made from the following ingredients:

• 0.275kg Pigs Liver
• 1/2 pack of butter
• 4 small Carrots
• 3 eggs
• 1 tsp Dried Thyme
• 1 tsp Dried Rosemary
• 2 pinches of organic Celtic Sea Salt 

I simply cooked the ingredients, put them in a blender and viola, pate!