FAQ
MUSCLE IMBALANCES and INJURY
The body is a complex system of levers that work together to produce movement. During repetitive movement certain muscle groups get overused while others get weak, and certain muscles become shorted and tight while others get overstretched. This causes an imbalance of force through the joints that these opposing groups are supposed to support, and can lead to overuse injuries in the muscles, tendons and joints.
Appropriately designed strength training will correct these imbalances, allowing you to train harder and longer without losing time to injury.
HOW DOES STRENGTH TRAINING INCREASE EFFICIENCY?
Strength training, when correctly designed, increases economy of movement. This occurs through neuromuscular coordination, or in other words, the ability of the brain and nervous system to recruit the muscle fibers efficiently and quickly. Each muscle is composed of smaller component units. Each unit is attached to the spinal cord by a nerve and the brain must coordinate communication to each nerve, and each fiber, to permit a smooth and coordinated contraction. Strength training demands that all fibers contract strongly together, effectively recalibrating the brain’s connection to the muscles. Strength training, when designed and carried out appropriately, increases muscle efficiency, as well as speed and power of contraction.
“BUT I DON’T WANT TO GET BULKY”
The body responds to the stresses imposed upon it. The goals of strength and conditioning for endurance athletes are not the same as the goals of a body builder, golfer, or even track athlete (although all of these athletes certainly engage in strength training). This is why it is so important to have a sport-specific strength program that is designed to match the requirements of your activity. When designed and performed correctly, strength training can promote all the improvements listed previously without causing an increase in bulk or a decrease in flexibility.
HOW WILL STRENGTH TRAINING HELP ME TO BURN FAT?
Cardiovascular training burns fat, but it also causes a breakdown of muscle. This is due to a group of hormones released during intense cardiovascular activity known as catabolic hormones. These are the same hormones produced during periods of extreme emotional or mental stress. They liberate fuel, but in the process they also break down muscle. This, in turn, decreases the body’s metabolic rate. This is why so many endurance athletes find themselves struggling to achieve a lean physique, despite the hours and hours of intense exercise that they engage in. Strength training counters the catabolic effects of endurance training by stimulating opposing groups of hormones that re-build muscle and increase metabolic rate. An increased metabolic rate means that your body will burn more calories at all times, even while you are resting!
WHAT IS DYNAMIC STRETCHING?
Dynamic stretching is a form of flexibility exercise that takes a joint through its full range of motion in a controlled and sport-specific movement pattern. It is the ideal way to prepare your body for exercise and will help to decrease your risk of injury during the workout.
Traditional stretching has been either static (holding a stretch for 10 to 40 seconds) or ballistic (bouncing up and down). Static stretching is not ideal prior to activity because it relaxes the muscle, making it less reactive and contractile. Ballistic stretching jerks the muscle like a rubber band and can cause injury. Dynamic stretching, on the other hand, increases blood flow and muscle temperature, lubricates the active joints, and improves neuromuscular coordination to prepare your body for activity.
HOW TO PREPARE FOR YOUR EVALUATION
Fuel and hydrate as you would before exercise, come dressed in athletic clothes, and bring water and a towel. Try to get good sleep and avoid being sore from previous workouts on evaluation day.