Friday, 5 September 2014

Compression gear - Does it really work?


Wearing Compression
Shorts post-exercise
I know, I have been silent for some time, but it has been summer holidays and now school has started again. Now, back to the subject.
 
I see a lot of people at the gym wearing compression gear. Socks, shorts, tights or shirts. But what evidence is there to suggest that it actually does improve your performance in the gym.
 
I've read a few studies(1–3) about the effects of compression gear during and post-workout.

Monday, 9 June 2014

Getting the most out of every workout

From Google Images
A couple of months ago, I made a post about how to NOT miss a workout, and today I want to give you a few tips, on how to get the most out of every workout you do.

Have a plan of attack:
When going to the gym, you should already have a plan in your head, on paper or on your phone (I use Fitocracy for iPhone). Is it cardio, endurance, or resistance you'll be focusing on today?
That way, you know what equipment and/or exercises you will go through during your workout.

Friday, 16 May 2014

What is Overuse?

From Google Images
Overuse is an overload of the tissue and can be caused by repetitive, forceful impacts[1]. It is not a broken wrist or concussion, since those are acute injuries. DiFiori et al[2] defines the cause as follows; “Overuse injuries occur due to repetitive submaximal loading of the musculoskeletal system when rest is not adequate to allow for structural adaptation to take place”.

Monday, 17 March 2014

Iliotibial band syndrome, what is it and how do you treat it

What is Iliotibial band syndrome (ITBS)
ITBS is a common injury amongst runners[1] and occurs when excessive irritation causes pain on the outside part of the knee. The iliotibial band is a type of soft tissue that runs along the side of the thigh from the hip to the top of the shin, just below the knee. As it nears the knee, its shape thickens, as it crosses a prominent area of the thigh bone (femur), called the lateral femoral condyle. Near the hip, the iliotibial band attaches to two important hip muscles, the Gluteus Maximus and the Tensor Fascia Latae.

Friday, 7 February 2014

How to NOT miss a workout

Week 6 training schedule
This morning I was close to NOT going to the gym, because I'd slept terribly, but I did get to the gym, and I ended up with a good, hard workout.
So I started thinking that I should give you some tips on how to not miss a workout.
Of course, there will be times, where you're too sick to go get a workout in, or something else gets in the way, like an accident or something.