Friday, September 02, 2016

GetFitRadio with Phil Hesketh August 29, 2016

Innerfight's Phil Hesketh joins the show this week as we talk about fitness, work through the myths and try to motivate you.

More questions than you can shake a skipping rope at this week.

The GetFitRadio podcast

The show notes.

-how was your week? Most memorable training moment?

-who is your fitness mentor?

-things annoying in the gym!

-how can I reduce cramping while running?

-thoughts on social media and the gym? I think it is cool! How are you using social media as a coach?

The internet allows for new ways to share information and create relationships, and it is up to us to leverage these relationships in a productive way, just like the physical culture clubs of the early 2000s, the Persian zurkhaneh, and the Greek gymnasia have done in times past.

-what are the benefits of a kettle bell snatch, those things are so deceiving!

-I saw a shirt yesterday, “average isn’t good enough” man did that make me think about my workout and expectations and how they can be hard to live up to. How is that for you?

-Tendons need training also! Never really thought about this!
Yet because tendons receive less blood flow than muscle, and blood brings the nutrients and satellite cells used to repair and rebuild damaged tissue, they take a lot longer to respond to training than muscle. In one study, it took at least 2 months of training to induce structural changes in the Achilles’ tendon, including increases in collagen synthesis and collagen density. Other studies have found that it takes “weeks to months” of training to increase tendon stiffness. Meanwhile, we see structural changes to muscle tissue with just eight days of training.
This basic physiological fact shouldn’t impede our progress and tissue health, but it does.
Our bodies “expect” a lifetime of constant, varied movement. From a very early age, most humans throughout history were constantly active. They weren’t exercising or training, per se, but they were doing all the little movements all the time that prepare the body and prime the tendons to handle heavier, more intense loads and movements: bending and squatting and walking and twisting and climbing and playing and building. It was a mechanical world. The human body was a well-oiled machine, lubed and limber from daily use and well-prepared for occasional herculean efforts.
We don’t have that today. It’s the age of information. And though we spend most of our day in the digital realm, clacking away on keyboards and caressing touch screens, we retain the ancient need for physical training ingrained in our DNA. So we go from couch potato to budding powerlifter, from desk jockey to CrossFitter. But unlike our predecessors, we haven’t applied the lube of daily lifelong movement that makes those intense physical efforts safe. Everyone seems to be lifting weights nowadays, but few have the foundation of healthy, strong, durable connective tissue necessary for safe, effective training.
Just look at kids. The health of their connective tissue has three main advantages over adults:
They practice constant varied movement. They’re flopping down in distress because you turned the TV off. They’re climbing the bookcase, crawling like a dog, leaping like a frog, dancing to every bit of music they hear, jumping from objects twice their height.
They’re still young. Kids simply haven’t been alive long enough to accumulate the bad habits that characterize sedentary life and ruin our connective tissues. They aren’t broken yet.
Their connective tissue is highly vascular. Early connective tissue has a dense network of capillaries, meaning it receives ample blood flow. It regenerates quickly and has a faster response to stress. Mature tendons are mostly avascular and receive very little blood. To stay healthy and heal and respond to stress, they require diffusion of the synovial fluid filling our joints. Vascular blood flow is passive and subconscious; it’ll happen whether you move or will it to or not. Synovial fluid only diffuses through movement. You have to consciously move your joints to get the synovial fluid flowing.

-thoughts on fitness trackers? I am not sure we need them but love the tech!

-post workout snacks, I liked this infographic because it got me thinking, I am always hungry after a workout and struggle to balance what to have, I have a super sweet tooth!

-after burn how to keep the benefits of exercise happening once the workout is done, your thoughts?

-thoughts on work life balance?

-how do I get the most benefit out of an exercise bike?

-mistakes we make in the gym you can share that might prompt us to not make them?

-saw some talk of sledgehammer training, any thoughts?

-max heartrate myths!

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