💪🏻Я - ДВИГАТЕЛЬ😄
Сегодня получила мой обновлённый сертификат персонального тренера @acefitness 💪🏻🤓 И на нем написано, что я «двигаю людей с 2009»😂 То есть, Я ДВИГАТЕЛЬ🤪💪🏻
Мне даже поверить трудно, что уже 10 лет🤯, как я получила образование в Американском Совете по упражнениям🙌🏻 ✨
Что важно☝🏻эта организация не даёт нам расслабиться🥵 Каждые 2 года тренеры должны проходить ресертификацию🙇🏻♀️чтобы получить обновление диплома! И, я считаю, это очень и очень правильно🙌🏻 Велнес индустрия «меняется» со скоростью ветра🌪 и если ты не двигаешься в своём развитии с этой же скоростью, то очень скоро будешь далеко позади «вагона»🥵 А так как все это мне жуууутко интересно🤓то и движение в этом темпе одно удовольствие🥰🙏🏻
💥В общем, сегодня у меня 1️⃣0️⃣ти летний юбилей с @acefitness 🤩💥
I’m an introverted extrovert. I enjoy being social but I also need my alone time. I can be awkward af and also a boss bitch when I’m in the zone.
My energy can be easily drained; this is why I disconnect often. Social media and in real life. It’s tough for me to put myself out there constantly- I have a sensitive heart.
Thinking about being in the spotlight gives me anxiety. I often push myself out of my comfort zone because I love sharing my passion for holistic health & fitness but then I need go into hiding to recharge.
When I’m training in the gym, I’m usually mean-ugly mugging because I’m in the zone. This is one of the places I go to disconnect- also another reason why taking workout videos/pictures of myself constantly, isn’t always easy for me. Thankfully, I have friends and clients who are always praising me for my knowledge, dedication and body which follows, which I thank you for💓You build me up! This would be a lot more difficult if it weren’t for you! Thank you ❤️❤️❤️
How we move changes how our muscles fire .
EMG “Electromyography” is a way we can measure the electrical communication our muscles receive from our brain. How and what kind of exercises we perform can change how this electrical communication is sent. .
There are lots of variations of this communication, but the easiest way to think of it is in terms of “bursts” versus “ramp”. .
Burst EMG activity occurs with movements that require rapid rates of force development, ballistic actions (like jumping or throwing). These are most common in lots of prime movers in sporting actions - like your gastroc during jumping. The timing and firing of these bursts ultimately control movement .
A ramp contraction is easiest to think about in terms of a heavy deadlift (in my opinion). EMG, rate of force development are produced in a “controlled” ramping - just like how you first take the slack out of the bar and slowly apply more and more force (obviously not too slowly) to the bar until it lifts. In other words, you don’t jerk it off the floor. .
Both actions have the ability to recruit high threshold motor units and muscle fibers. Both have a time and place in training, but both are different in nature. .
Burst like activities might be deemed more “sport specific” by some coaches and often are rapid, plyometric like movements. On the other hand ramp like contractions are seen in traditional resistance training exercises like a normal tempo squat and might occur in the less sport specific movements (working on hypertrophy or strength). .
This is obviously a little over simplified due to the word count limit on Instagram, but hopefully it helps 👍
The idea that Lactate is the “bad guy” is one of those big misunderstandings. .
Lactate was originally associated with “lactic acid” - which isn’t really a thing - during the conversion of lactate there is the production of hydrogen ions (not necessarily one to one with lactate). The co-presence of acidosis and lactate lead to the initial fallacy that lactate acid was a bad guy. It turns out, lactate doesn’t cause fatigue at all. Instead it astutely a metabolic buffer and fuel. Inorganic P and Hydrogen ions are possible culprits for fatigue .
During high intensity exercise, lactate is produced in the in the body. Instead of it being this “fatigue causing” substance, it’s actually a pretty cool alternative fuel source. Lactate can be metabolized through the lactate shuttle (George R Brooks has some amazing papers on it) and it seems that the carbon backbone can be converted back into glycogen “gluconeogensis”. The reason why this is important is that it gives us, the readers of science a better understanding of the body and hopefully a better means to interpret papers. Yes, lactate threshold and tests of that nature still exist because it is a marker of metabolic processes (high intensity work). They do provide some insights into the function capacity of the body, but like all tests, are never perfect and don’t paint the entire picture as to what is occurring in side the muscle at a cellular level .
It is our duty to take care of our bodies. We should all exercise that right daily. 👊🏻
I still reminisce on every injury I've ever experienced... Everyday I wake up feeling so blessed to acquire the skills to heal myself and others... "Ignorance is bliss," until it hurts!
Stay #flexible friends!
Go ahead, don't be scared!
Pick 2 exercises from each category. Complete 15 reps for each exercise in the first 2 columns and 45 seconds of each exercise in the third. Put it all together and repeat 5 times for a high intensity, full body workout!