24 Jan
Blog

How to Properly Program recovery for Your Athletes

For several years I racked my brains at four different universities to find the ultimate training plan. Regardless of a specific sport, I looked for the most logical means of addressing all sportingly desirable goals:

How can all of this be tackled with limited training time, unmotivated athletes and limited resources?

Programming is more than sets and repetitions

Let's break these goals down into their basic requirements:

  • There must be a well-planned program that appeals to the desired qualities.
  • There must be an overload effect due to the applied voltage.
  • Time must be allowed for proper nutrition and healing to adjust to this overuse stress.
  • The plan must be progressive, increasing overload over time as the body adjusts to existing levels.

So far, so good. However, Recovery can throw a wrench into the job. If training isn't given as much attention as training itself, overtraining can rear its ugly head and leave you with athletes who have:

  • Difficulty progressing in training
  • Increased potential for injury
  • Increased risk of disease
  • Decreased performance in competition
  • Apathy towards training

in summary, a lack of adequate recovery or too much training volume destroys everything else you're trying to do.

Recovery factors to consider

Let's consider some other factors in programming to ensure proper recovery:

  • Educational components are typically scheduled within the five-day college-level work week.
  • The overload imposed must be severe enough to create stress on the system(s).
  • Energy is required to handle this overload and then recover from it. Many coaches forget this second part.
  • Athletes also have other daily commitments and are usually on their own when it comes to proper nutrition and rest (sleep) habits.

Adequate recovery from strenuous exercise does not necessarily equate to a 24-hour day or a 5-day work week. The larger the workload, the longer the recovery time required. Dig a deep hole and it will take longer to fill. Energy stores are depleted that need to be replenished; Muscle tissue becomes damaged that needs to be repaired.

When multiple adaptive responses are desired from a body (e.g., strength, endurance, speed) an even more logical planning of training loads is required. The athlete does not go into a closet at noon, pull out a new body and throw the tired one in the laundry basket. It is the same body that must cope with all the loads imposed that day until it is time to recover. There is some overlap here, as some training components address multiple qualities at once. For example, increased muscle strength can lead to improved running speed, all other factors being equal.

A man pours water from a water bottle over his headVK Studio/Shutterstock

Even the average Joe who sits at a desk all day needs to recover from a less than strenuous lifestyle to do this day in and day out. How much more so, your stubborn athletes?

And recovery isn't just day-to-day. How long do your athletes rest between sets? Between interval runs, flexibility exercises and speed exercises? What work-recovery ratios are required? Besides, what about two a day? Are you planning strength training and conditioning on the same day? Speed ​​work on a leg strength day? Which to address first?

Suppose your athletes have a full body fatigue after a Monday workout. What to do on Tuesday? Complete rest? But wait, there are only three days left to accommodate more strength training, endurance running, speed training, etc. Help!

Programming tips to ensure recovery

No panic. Keep in mind that rival State U's strength and conditioning coach is dealing with the same dilemma. We know that rest days are just as important as work days and that all components of training consume energy and create a need for recovery.

Take advantage of this overlapping of training components. Performing speed and agility exercises creates fatigue (a conditioning effect). Leg strengthening exercises in the weight room indirectly support running speed and help prevent injuries.

Don't be afraid to take what the calendar gives you. It's okay (and necessary) to occasionally schedule full rest days during the training week. You give your athletes a chance to attend to their academic commitments, and a day off can generate more enthusiasm when returning to training. Use the planned school holidays (i.e. spring and mid-term breaks) to get things moving. In the off-season, you can challenge your athletes with more volume, and the net positive effects carry over into the competition season when volume needs to be reduced in preparation for game day.

Example training plans for planned recovery

I recommend a maximum training segment duration of 8-10 weeks. Below are some sample 10-week off-season training plans. broken down by stress level and recovery time. I designed two traditional and three non-traditional schedules for five days a week and one non-traditional approach for seven days a week. Strength training (ST) is any exercise in the weight room. Conditioning (Cond.) would include any interval running, flexibility exercise, or speed exercise.

Traditional Five Day Plan #1

  • Number of strength training units: 40 (20 each upper and lower body)
  • Number of conditioning sessions: 25
  • Total number of practice sessions: 65
  • Total number of rest days: 25
  • Ratio of actual working days to total rest days: 45:25

Traditional Five Day Plan #2

  • Number of strength training sessions: 30
  • Number of conditioning sessions: 25
  • Total number of practice sessions: 55
  • Total number of rest days: 20
  • Ratio of actual working days to total rest days: 50:20

Non-Traditional Five-Day Plan #1

  • Number of strength training sessions: 20
  • Number of conditioning sessions: 20
  • Total number of practice sessions: 40
  • Total number of rest days: 30
  • Ratio of actual working days to total rest days: 40:30

Non-Traditional Five-Day Plan #2

  • Number of strength training units: 30 (15 each upper and lower body)
  • Number of conditioning sessions: 15
  • Total number of practice sessions: 45
  • Total number of rest days: 40
  • Ratio of actual working days to total rest days: 30:40

Non-Traditional Five-Day Plan #3

Non-Traditional Five-Day Plan #3

  • Number of strength training sessions: 15
  • Number of conditioning sessions: 15
  • Total number of practice sessions: 30
  • Total number of rest days: 40
  • Ratio of actual working days to total rest days: 30:40

Non-traditional seven-day plan

  • Number of strength training sessions: 18
  • Number of conditioning sessions: 17
  • Total number of practice sessions: 35
  • Total number of rest days: 35
  • Ratio of actual working days to total rest days: 35:35

Comparison and discussion of the training plan

plan comparison

If 10 sessions of quality strength and conditioning training result in good progress, Imagine the results possible with the number of exposures offered in the above non-traditional training formats, especially coupled with a greater number of rest days.

For example, the 15 upper body and 15 lower body strength sessions in the second non-traditional plan are ample opportunities to induce strength gains in a single off-season period. Also, 15 workouts are more than enough to increase cardiorespiratory fitness. Note that there are 40 full rest days scheduled here to facilitate recovery from the 30 days of actual training, making this a solid training plan.

The 7-day example uses 18 total-body strength training sessions and 17 conditioning sessions coupled with 35 full days of rest. Again, a more than adequate number of training loads with plenty of built-in recovery time to allow for optimal adaptation.

Compare these with the traditional examples. In the first 40 strength sessions and 25 conditioning loads, but only 25 full rest days in the 70-day plan. Overtraining may be more likely here. Similarly – and possibly quite worse than #1 – example #2 is characterized by 30 total body strength sessions, 25 conditioning sessions, but only 20 full rest days.

More is not always better when it comes to physical training. Properly planned overloads in the weight room and on the track must be logically spaced out over a training period, along with built-in recovery days. Train your athletes hard, but also train them smart.

Featured Image: VK Studio/Shutterstock

01 Oct
Blog

How To Do Intermittent Fasting Properly

Fasting is a popular health tactic that has been shown in many studies to improve digestion and bowel health, help people maintain or lose weight, reduce inflammation in the body, increase cognitive performance, and reduce the risk for type -II diabetes lowering other common diseases. You may be overwhelmed by all of the different intermittent fasting methods, but don't worry! In fact, you already know how to be fast at times – you do it every night while you sleep! Extending your fast from seven to eight hours a night in your sleep to a fourteen to sixteen hour window can help optimize your health and wellbeing.

This article describes the right methods of intermittent fasting so that you can get all of the coveted health benefits.

Time-limited method

This method is arguably the most common way to go fast. With this option, your eating window will last for about ten hours. If you eat your first meal at 7:00 a.m., you can eat until 5:00 p.m. During this period you can easily have breakfast, lunch, dinner and a snack. A really easy way to do this method is to stick to black coffee in the morning and skip breakfast. Have a healthy lunch, a big dinner, and then just tea or water for the rest of the evening. If you find that the 14-hour quick / 10-hour feeding window works well for you, then you should try further limiting your time to a 16/8 schedule.

Five-two method

The five-two method is when you've chosen five days a week to eat regularly and two days a week to limit your caloric intake to 500-600. In general, you should make sure that your two fasting days are non-sequential and not days when you exercise vigorously. On your fasting day, try to have small meals in the 250 calorie range or a small snack with a larger meal towards the end of the day. You can also call this a 5: 2 diet or a fast diet.

Eat Stop Eat Method

The Eat-Stop-Eat method is similar to the five-two method, but goes a little further. This program makes two 24-hour fasts a week faster to make sure they are not done on consecutive days. For example, if you eat your last meal of the day at 7:00 p.m. on Monday, fast until 7:00 p.m. the next day. You will have one meal at this point and will be able to eat normally the next day. You can also have a quick breakfast, breakfast, or lunch if either of these options is more suitable for you.

Alternative daily method

The alternative day method is a combination of the five-two method and the eat-stop-eat method. In this fasting method, participants choose two days per week to either limit their caloric intake to 500-600 calories or to fast for 24 hours. You may find that you want to fast for 24 hours one day a week and limit your calories in one day. If you schedule this method in conjunction with your schedule, it will be a lot easier. For example, if you have an easy day of work every Wednesday followed by a coffee date with a friend, it can be a convenient 24-hour fasting day. As long as you stick to black coffee or tea on your coffee date!

Warrior method

The warrior method means limiting your diet to only raw fruits and vegetables during the day. In the evening you can have a big healthy meal or a "feast". Many people who follow paleo diets use this fasting method. In this fast, you eat very little during the day and limit your dinner to a four-hour window in the evening. If you are out and about all day, this might be a very convenient option for you.

Spontaneous method

If you are struggling to stick to a schedule or plan, the spontaneous method may be the option for you. This type of intermittent fast only requires that you skip a meal every now and then. If you are not hungry one morning, this is a good time to skip breakfast. If later in the week you find that you've worked through lunch, that's great! If a friend needs to cancel dinner plans, take the opportunity! If you're looking to remove a meal a few days a week, you can get many of the benefits of fasting without much planning.

Your own method

While all of these fasting options are great types of intermittent fasting, keep in mind that the perfect method for you may be a combination of these methods. This is especially important if you already have health issues affecting your caloric intake or if you have a busy lifestyle. Try to choose a method that will give you a healthy number of weekly calories and that will work with your schedule and lifestyle. Experiment with different fasting lengths per day, fasting specific days per week, or even a combination of both. You will find that once you find a routine that works well it will be very easy to stick to.

Conclusion

In conclusion, fasting can have positive effects on your mental and physical health, e.g. B. on strengthening and repairing your intestines and digestion, increasing your metabolism and improving cognitive performance. There are several ways to try intermittent fasting: the time-limited method, the five-two method, the eat-stop-eat method, the alternative day method, and many more. You might even want to create your own fasting plan! Take some time to experiment with the options above to see which one feels best for your body and lifestyle. When done correctly, fasting is said to help optimize your health and brain cognition. Always consult your GP before making any dramatic dietary changes, especially if you already have an illness or are planning to become pregnant.

30 Sep
Blog

How To Do Intermittent Fasting Properly

Fasting is a popular health tactic that has been shown in many studies to improve digestion and bowel health, help people maintain or lose weight, reduce inflammation in the body, increase cognitive performance, and reduce the risk for type -II diabetes lowering other common diseases. You may be overwhelmed by all of the different intermittent fasting methods, but don't worry! In fact, you already know how to be fast at times – you do it every night while you sleep! Extending your fast from seven to eight hours a night in your sleep to a fourteen to sixteen hour window can help optimize your health and wellbeing.

This article describes the right methods of intermittent fasting so that you can get all of the coveted health benefits.

Time-limited method

This method is arguably the most common way to go fast. With this option, your eating window will last for about ten hours. If you eat your first meal at 7:00 a.m., you can eat until 5:00 p.m. During this period you can easily have breakfast, lunch, dinner and a snack. A really easy way to do this method is to stick to black coffee in the morning and skip breakfast. Have a healthy lunch, a big dinner, and then just tea or water for the rest of the evening. If you find that the 14-hour quick / 10-hour feeding window works well for you, then you should try further limiting your time to a 16/8 schedule.

Five-two method

The five-two method is when you've chosen five days a week to eat regularly and two days a week to limit your caloric intake to 500-600. In general, you should make sure that your two fasting days are non-sequential and not days when you exercise vigorously. On your fasting day, try to have small meals in the 250 calorie range or a small snack with a larger meal towards the end of the day. You can also call this a 5: 2 diet or a fast diet.

Eat Stop Eat Method

The Eat-Stop-Eat method is similar to the five-two method, but goes a little further. This program makes two 24-hour fasts a week faster to make sure they are not done on consecutive days. For example, if you eat your last meal of the day at 7:00 p.m. on Monday, fast until 7:00 p.m. the next day. You will have one meal at this point and will be able to eat normally the next day. You can also have a quick breakfast, breakfast, or lunch if either of these options is more suitable for you.

Alternative daily method

The alternative day method is a combination of the five-two method and the eat-stop-eat method. In this fasting method, participants choose two days per week to either limit their caloric intake to 500-600 calories or to fast for 24 hours. You may find that you want to fast for 24 hours one day a week and limit your calories in one day. If you schedule this method in conjunction with your schedule, it will be a lot easier. For example, if you have an easy day of work every Wednesday followed by a coffee date with a friend, it can be a convenient 24-hour fasting day. As long as you stick to black coffee or tea on your coffee date!

Warrior method

The warrior method means limiting your diet to only raw fruits and vegetables during the day. In the evening you can have a big healthy meal or a "feast". Many people who follow paleo diets use this fasting method. In this fast, you eat very little during the day and limit your dinner to a four-hour window in the evening. If you are out and about all day, this might be a very convenient option for you.

Spontaneous method

If you are struggling to stick to a schedule or plan, the spontaneous method may be the option for you. This type of intermittent fast only requires that you skip a meal every now and then. If you are not hungry one morning, this is a good time to skip breakfast. If later in the week you find that you've worked through lunch, that's great! If a friend needs to cancel dinner plans, take the opportunity! If you're looking to remove a meal a few days a week, you can get many of the benefits of fasting without much planning.

Your own method

While all of these fasting options are great types of intermittent fasting, keep in mind that the perfect method for you may be a combination of these methods. This is especially important if you already have health issues affecting your caloric intake or if you have a busy lifestyle. Try to choose a method that will give you a healthy number of weekly calories and that will work with your schedule and lifestyle. Experiment with different fasting lengths per day, fasting specific days per week, or even a combination of both. You will find that once you find a routine that works well it will be very easy to stick to.

Conclusion

In conclusion, fasting can have positive effects on your mental and physical health, e.g. B. on strengthening and repairing your intestines and digestion, increasing your metabolism and improving cognitive performance. There are several ways to try intermittent fasting: the time-limited method, the five-two method, the eat-stop-eat method, the alternative day method, and many more. You might even want to create your own fasting plan! Take some time to experiment with the options above to see which one feels best for your body and lifestyle. When done correctly, fasting is said to help optimize your health and brain cognition. Always consult your GP before making any dramatic dietary changes, especially if you already have an illness or are planning to become pregnant.

22 Jul
Blog

What Is A Dry Oil And Are You Using It Properly?

So you've decided to try a dry oil in your skin care routine, but you're still confused about what it means. You ask yourself the questions: "What is a dry oil?", "If there are dry oils, are there also moist oils?" and finally: "How can something be liquid and dry at the same time?" We know that solving it is quite a mystery. So let's dive into the paradox of dry oils and help you find some answers.

What is a dry oil?

It is easier to understand the name "dry oil" when we explain that the dryness relates less to the properties of the oil than to the finish that the oil leaves. According to NewBeautyDried oils are body oils that are absorbed so quickly that they sink ”immediately into the skin without leaving any residue. " These oils, which are usually rich in polyunsaturated fatty acids, not only absorb quickly, but are also light and do not leave a heavy or sticky feeling on the skin. MindBodyGreen lists commonly used dry oils such as avocado, borage, rose hip seeds, squalene, sesame, grape seed, safflower, camelina, sunflower and evening primrose.

Eminence Organics Wildflower Ultralight Oil is a fine example of a dry body oil – and one 2019 Allure Best Of Beauty Award Winner in the Clean Beauty category. Allure's beauty experts say, "This is the indoor version of jumping through a meadow with arms wide open. The wild bouquet is full of primroses, echinacea, and lavender, giving hair, skin, and nails smoothness." This dry oil moisturizes the skin and immediately leaves a smooth, satin finish.

Product selection

Eminence Organics Wildflowers Ultralight oil

Wildflowers Ultralight oil

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What is a wet oil?

If the skin care contains dry oils, moist oils must also be present. "Wet oils" are indeed the term for Oils that linger on the surface and absorb only slowly. Examples of moist oils are neem, coconut, castor, jojoba, tamanu, baobab, sweet almond, hemp seeds and apricot kernel. Though effective to moisturize the entire body, they tend to stay on the skin, making them smooth and greasy for your clothes. A positive note is that these heavy oils are perfect for reducing transepidermal water loss. If you are battling extremely dry or dehydrated skin, moist oils are the perfect solution.

How to use a dry oil

Like most dry oils, our multi-purpose wildflower ultralight oil is designed to be used in three ways for 1] body, 2] hair and 3] nails.

body

To give the skin maximum moisture everywhere, we recommend applying it after a warm bath or shower. Smooth the clean skin and this dry oil binds moisture and leaves a flawless finish.

hair

For light hair, this light oil tames frizz and gives shine without weighing it down. Simply add a few drops of Wildflower Ultralight Oil to your strands to get a smooth and shiny finish.

Nails

And for your hands, the oil strengthens and cares for both nails and cuticles. Gently warm the oil between your palms and massage it into cuticles and nail beds to soften and moisturize it.

In this video you can learn more about our Wildflower Ultralight Oil:

https://www.youtube.com/watch?v=YQNDryh9h6I [/ embed]

Can I use a dry oil on my face?

Now that dry oils are less puzzling, you might be tempted to apply them on your face too. But not so fast. According to Alicia HawthorneIt is not recommended to "apply a dry oil to the face as it may not provide enough moisture for most skin types", our product support representative at Eminence Organic Skin Care.

To get effective oils for the complexion, we recommend facial oils such as Eminence Organics Facial Recovery Oil or Triple C + E Firming Oil. These oils are specially formulated for the face and provide the necessary moisture, nutrition and benefits for the complexion and target the appearance of aging.

This entry was originally published in June 2018 and has been updated for accuracy and completeness.