It’s 7 a.m. and the stage is set—equipment placed, warm up and stretching exercises scheduled and hydration plan posted. Soon, elite athletes from around the world will arrive on the field for anIndy Elevenpractice.
As the head athletic trainer for the Indy Eleven,Brian GerlachofCommunity Sports Medicinenot only has everything prepared for a great practice, he also has an injury prevention strategy for the team.
Brian helps athletes stay at the top of their game. So we asked him,What can amateur athletes learn from the pros?
Have a hydration plan
Water is an important part of every workout. Sports drinks, such as Gatorade are also an option, but, “Unless you’re exercising for more than two hours a day, you probably don’t need the sugar that’s in most sports drinks,” Brian explains.Wateris the way to go.
Bring a water bottle with you on your run or to the gym, and make sure that you take water breaks.
If you want to replace electrolytes, salt can help. “Add a little salt to your diet to get the electrolytes you need,” advises Brian. They will help your body absorb water.
Don’t skip the warm up
Jumping into a workout can strain your muscles and lead to injury. “At age thirty, the risk for muscle strains goes through the roof,” Brian explains. “A proper warm-up becomes even more important.”
Start any workout with several minutes on a bike or a brisk walk. Ease into your activity. Then, start stretching.
Do active stretches
Stretching also prevents injury. Be sure to stretch all the muscles you are going to use in your workout.
Brian recommends active stretches—holding your pose for 3-5 seconds. This will engage your muscles and prepare your body for your workout.
Scientifically speaking there are three main types of physiques: Ectomorph, Mesomorph, and Endomorph. What type are you? Which is the best?
The other day at my gym, all the guys were asking the fitness trainer about what type of workout program and diet they should follow to build up the physique of their dreams, when I asked them what kind of physique did they long for, the answers were unexpectedly varied around a quarter of them wanted a lean and mean body for modeling. Around Half of them (as usual) wanted a macho but lean physique, these were the ones who wanted to wind up a built like Arnold, last and yes the least about 20% of them wanted a bulky physique for wrestling, I never wondered there could be such variations .I wrote this article to help you in building the body that you ‘specifically’ want. So guys now you need to be in a fit of fitness mania!
Scientifically speaking there are three main types of physiques.
1) Ectomorphic Physique- In this kind, the person sports a lean and thin look. This is the kind of physiques just fit for fitness freaks walking down the ramp. I don’t recommend this if you plan to do bodybuilding competitions. But if you are just doing it for a hobby, you can sure try this. I know mesomorphic physiques still remain the favorite of many gym rats but if you really wanna build a body of that kind then this is the way to do it.Use light weights and do somewhat higher repetitions, 5 sets of 18 repetitions will just be fine. You don’t need to use pyramid training system while building this kind of physique nor do you need HIT but you still need mental concentration in your workout for results, as for supplements you can have a protein shake but you can leave out creatine for sure!
Having a low resting time along with cardio vascular exercises will get you going fine.
2) Mesomorphic physique!- This kind is considered the best. All the bodybuilders around you, have (or are building) this kind of physique. This is scientifically and ‘competitionely’ considered the best physique. This is for the machoistic guys, this is for the budding Arnolds and Ronnies . I bet you want this kind!
For this you need to really train to muscular failure, Pyramiding and HIT also work best for this. The pyramided training system implies adding weight and reducing the number of repetitions on each successive set of a particular exercise. HIT or High intensity training means to keep your workouts intense and short in time.
For this physique your weights should be moderate, start with a warm-up set, after that for each exercise in the beginning do a set of 12 repetitions, in the next set use a heavier weight to do 10 repetitions and so on until the 4th set. Train to muscular failure in all the sets. Doing all muscle groups once a week will be good, Abs are muscles you can do every alternate day. Have a moderate resting time and workout for about 60 mins. Exercise 4 times a week. Do cardio on non training days.
For diet you should eat six small meals a day. An hour before the workout consume a protein shake and sometime after the workout have a good protein and carb meal! Supplement wise I don’t really bother with them because I haven’t reached my plateau but if you have, you can safely do all supplements except the testosterone ones.
Endomorphic Physique- This is undoubtedly one of the most hated physiques for a bodybuilder and one of the most popular physiques for a wrestler! If you concentrate on looking good just don’t touch the training system given below. But if wanna gain strength for wrestling you can try this.
Let’s get away from the pathological and talk about something that is today entirely normal, totally healthy, and still shunned by many women.
Women think it will give them big unattractive muscles, difficult to reconcile with ideals of femininity that insist on lithe and slim. But standards are changing, and many young women like the idea of being pumped.
I was recently at an event where everyone was pumped. An organization called International Drug Free Athletics (IDFA) sponsors bodybuilding competitions for men and women. The competitions are layered: at the bottom level is “Transformation Challenges” (or “Bikini”); then come Figure and Bodybuilding. The women in these upper grades are very strong and able to break men in half.
But at the entry level, the emphasis is on transformation not muscle-building. And here prizes are awarded, not just on looking good, but on the dramatic difference between before and after.
This is where psychiatry comes in. The “before” tales are heart-rending: women who weighed 250 pounds, and thought they were just “big-boned,” until someone said “I don’t get it why Sarah has a boyfriend,” meaning she’s so fat she doesn’t deserve one.
The typical story is, they try dieting and “cleansing.” Sometimes this works. They peel down to 135 pounds, but still don’t feel fit. “Dieting doesn’t give you self-confidence,” said one. Yvonne had a huge history of abuse, and she abused her own body, as she later said, “with fast food.” Then she lost a hundred pounds, started working out with a trainer, and only then did she “shed the emotional weight of the past.” Only when Jessica started working out did it occur to her, “I could be a winner.”
So this is the key: not dieting as such, but working out with a trainer and learning dedicated routines. The pudge starts to fall away and in its place arises this sculpted body. None of these young women were drop-dead knockouts, merely very pretty. But on stage, in their (shockingly tiny) bikinis and high heels, they strutted. They marched. They spun back and forth as the music blasted and the crowd screamed; and they threw up a single arm in salute as they strode back to their places in the line.
And in that big audience, every heart was pounding for them. The screams, yells, and applause were continuous, for these were ten personal triumphs on that stage, not starlets but young women drawn from real life, who had overcome these backgrounds of abuse and sloppy self-indulgence through the disciplined training of their bodies. They were not gorgeous, but they had become statuesque.
The “D” word, the depression word, was not used in the brief biographies that the host read out of each transformation. But clearly some of them had been depressed: these tales of lying on the couch in a daze for hours and eating, and not having energy or purpose, and crumbling at rejection. (It’s called “atypical depression.”) “I’ve been missing a whole life,” said one.
So here is the psychiatric message: We know that exercise is an effective antidepressant for mild to moderate depression. Many studies have shown this. But I am unaware of studies showing that bodybuilding also is an antidepressant. Yet it clearly is: These great personal transformations were triumphs over depression as well as over flab. These young twenty-somethings had seized their lives and transformed them.
Yet you need a trainer — one who gets it — to help make this happen. Bodybuilding won’t butch you up. But it can give you your life.