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Men’s Health

What Is Fascia – How to Target Your Training to Prevent Injury

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Your hip flexors and quads ache, a dull ache that you’ve likely felt before, especially after exercising. You think you know how to deal with it. You foam roller, you do some stretches, but that only fixes the pain. That’s because the problem isn’t just affecting your muscles.

The real culprit: You have neglected your fascia, the fibrous tissue that was once considered just a shell for your muscles. More recently, it has been shown to play a key role in how your body moves – and why it occasionally hurts. The sooner you learn to take care of this often-overlooked tissue, the faster you’ll recover from those painful hip flexors and other types of sore muscles – and the more bouncy you’ll be with any activity, be it running, lifting, exercising or running errands with Fooling around with your kids.

For years, fascia was considered something that had to be kneaded and leveled (hence this roller), mainly to prevent injuries and to warm up. But that’s only part of the story, says Bill Parisi, CSCS, author of the book Fascia Training: A Whole-System Approach and founder of the Parisi Speed ​​School.

Your fasciae are a whole-body network, much like your muscular and cardiovascular systems. You train these systems in the gym with weights and cardio. You should also train your fascia system with targeted movements. By stimulating your fasciae, you can prevent a lot of injuries and add extra strength to your muscles (and yes, you will also improve the feel and function of your hip flexors). “Training the fascia system is the new science of speed, strength and resistance to injury,” says Parisi, who has been training athletes for 30 years.

Fascia does not appear on X-rays and MRIs, the traditional methods of examining soft tissues, but recent advances in ultrasound imaging technology have enabled researchers to examine fascia and how it can contribute to improved athletic performance and human movement. You learned that the fascia system is a single, interconnected web, made up primarily of collagen and fluid, that surrounds everything in your body – muscles, bones, blood vessels, and so on.

This web has several functions. Your fascia can tighten to give you stability in awkward positions. (Imagine contorting yourself to reach into the back seat of your car.) Or, like a spring, it can store energy when you crouch for a jump and then help provide extra thrust when you get off Lift off the floor. “For this reason, athletes wear compression sleeves or tights to get the feeling of warmth, spring force and recoil, of free energy and stability around muscles and joints,” says Parisi. “The training of your fascia network creates this feeling itself.”

Skip the workout that stimulates the fascia (or worse, barely move for hours) and it revolts. It’s programmed to respond quickly: right now, microscopic fibroblast cells crawl through your body like spiders, secreting collagen networks that make up your fascia network. If you don’t move often, the mesh will stiffen your muscles, which can eventually lead to posture and movement imbalances. This can lead to your typical hip flexion and general body pain. “Collagen breaks down based on how stressful your body is,” says Parisi. Load your fascia network properly and it will get better at stabilizing your body and delivering more bounce.

Your favorite movement, this foam roller, can alleviate fascia stiffness, but it does not develop fascia force or spring force. The solution: Challenge your fasciae by incorporating multiplanar movements and other exercises into your workout. Take the time to do this and you will soon feel greater power by channeling your own armor.

Imagine your fascia

The movements that work your fasciae aren’t new, says Parisi. But the way you do it can be. Focus on using light weights to be quick and agile. Your goal is to challenge your fasciae in multiple directions, forcing the tissue to respond quickly to landings and contractions. Do at least one exercise from each group every week.

Attack levels

Unless you’re a Cobra Kai perk, there’s a good chance that you spend very little time twisting your torso or moving sideways each day. The result: your fascia tissues may not be programmed to stabilize your body when you turn. “If you pull a muscle,” says Parisi, “the cause of the injury is the lack of training of the fascia.” The solution: exercises in which you turn your body in different directions and angles and do it at different speeds.

Exercise 1: scoop squat

Jean-Yves Lemoigne

Stand against your chest with a dumbbell. Squat down, then lower the bell. Stand, twist your left foot inward and swing the barbell over your right shoulder. Repeat on the other side. This is 1 rep; Do 3 sets of 4 to 5.

Exercise 2: Reverse Lunge to Wood Chop

Jean-Yves Lemoigne

Stand up straight and hold a dumbbell vertically with one hand on each end. Step back with your left foot and lower yourself into a reverse lunge, swinging the weight first toward your right shoulder and then down diagonally to your left hip. Back to top. This is 1 rep; Do 3 sets of 6 to 8 per side.

Check your pulse

Tiny pulses at the end of your range of motion stimulate fibroblasts to shed the collagen fibers that can make you more explosive. “Pulsing is the expression and release of strength,” says Parisi. Use light weights (like half your typical training weight) and experiment with different angles.

Exercise 1: push-up impulses stay low

Remain low push-up impulses

Jean-Yves Lemoigne

Get into the push-up position with your hands a little wider than shoulder-width apart, your core and buttocks tensed, then lower your chest to within an inch of the floor. This is the beginning. Now make tiny up and down impulses for 30 seconds. Only lift your chest an inch or two on each repetition. Shift your weight slightly between your hands. Push back up. Do 3 sets.

Exercise 2: Romanian deadlift with pulse

Pulse Romanian Deadlift

Jean-Yves Lemoigne

Hold dumbbells or kettlebells by your sides. Holding the weights close to your shins, slide your buttocks back and lower your torso. Stop before your back begins to curve. Break. This is the beginning. Make up and down pulses for 30 seconds. Shift your weight from your left foot to your right foot every few repetitions. Stand. Do 3 sets.

Ricochet

Exercise your fasciae to be responsive, and it will plump up your muscles and joints when your body hits the floor – after a jump, for example. It also acts like a spring, delivering additional explosive energy in any direction. Your focus: small, quick jumps in several directions.

Exercise 1: jumping rope

Jump rope

Jean-Yves Lemoigne

Grab a rope (or if you don’t have one, just do repetitive jumps). Focus on keeping the jumps small and staying on the balls of your feet instead of jumping high. Do three 30-second sets.

Exercise 2: skater jumps

Skater jumps

Jean-Yves Lemoigne

Stand in an athletic posture. Jump right with your right foot; Land gently and jump back to the left with your left foot. Work on making every jump explosive; don’t rest on the ground. Do three 30-second sets.

A version of this story originally appeared in Men’s Health’s May 2021 issue, entitled “THE FASCIA TRACK”.

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Men’s Health

Mike Tindall shares important health message

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December 03, 2021 – 15:19 GMT

Bridie Wilkins



Mike Tindall showed his support for an important health movement on Instagram. The king who is married to Zara Tindall, daughter of Princess Anne, campaigned for Red January – a campaign that encourages people to take action every day of January to defeat the “January blues”.

SEE: Mike Tindall shares his wife Zara’s honest thoughts on his mental health issues

Mike’s post featured a collage of people who have already started the challenge. He captioned it: “Let’s get behind the @redjanuaryuk team and get active every day in January redtogether.co.uk #redjanuary.”

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WATCH: Mike Tindall Talks Dad’s Battle With Parkinson’s Disease

Red January replied, “Thank you for inspiring more people to exercise for their mental health @ mike_Tindall12,” as well as Sport In Mind – an initiative that works to “improve the lives of people with mental health problems through exercise and Improve movement ”. who wrote: “We are happy to see that! Thanks @ mike_tindall12 !!”

According to Red January website, More than 50 percent of RED participants in January 2020 “experienced less stress and decreased signs of depressive symptoms” while 32 percent of them “switched from inactive to fairly active”.

SEE: Royals talk about private therapy: Prince Harry, Meghan Markle, Prince William, James Middleton, more

SEE: Prince Harry Reveals Row With Meghan Markle That Led him to Seek Therapy

Interested? The website says, “Whether you are walking, swimming, biking, or choosing your favorite fitness activity, set your goal and enjoy the support of the RED community with every step, splash and kick!

“Get off to a positive start into 2022 and take a step forward for people with mental health problems by raising funds for Sport in Mind, our official charity partner.”

Mike is a big mental health advocate, so it’s not surprising that he supports the RED January campaign.

In November, he joined Loose Men along with Vernon Kay, Ore Oduba and Iain Sitrling to celebrate International Men’s Day and spoke about his motivational issues after retiring from rugby.

He said, “There came a point where I said yes to everything, whether I wanted to or not, because I was used to having my days filled up. It was about six months that I really didn’t know what I wanted.” to do – Zara would probably say it was more like a year – I ended up going and doing Bear Grylls so I would be away when the Autumn Internationals were up so I wouldn’t have to watch rugby when they played a break from it do.”

Mike was a world champion at the heart of English rugby and announced his retirement in 2014 at the age of 35.

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Men’s Health

Why The Mind Not Body Is The Key To Being A Baller

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There are very few poor athletes in the NBA. Sportiness or skill, often both, are a matter of course at the elite level. But what sets the very best – MJ, LeBron, Steph, and Giannis – apart from the rest isn’t something that can be tracked by measuring a player’s wingspan or vertical jump.

What goes on between the ears, mental properties, sometimes also called immaterial values, determine who is ultimately successful on the biggest stage.

Now these intangibles have some scientific support, with a new study from the University of South Australia found that most coaches’ game intelligence, work ethic, competitiveness and resilience are far more important than physical fitness to success on the pitch.

Study author Michael Rogers interviewed 90 basketball coaches from 23 countries to find out which factors – apart from top fitness – are used to recruit players at the elite level.

“We found 35 performance indicators that coaches considered important, and psychological attributes topped the list,” says Rogers. “Coaches look for players who are competitive, have a strong work ethic, are excellent communicators, are good teammates and can ‘read’ the game. Being super fit goes without saying. It’s the other properties that make the scoreboard. “

While statistics are often used to recruit players, by observing the players on the field and observing their behavior off the field, coaches can identify many non-physical factors that indicate whether a player is likely to make the grade, says Rogers.

Of the 35 performance indicators that basketball coaches use, 14 are psychological and four of them – attitude, coaching skill, competitiveness, and work ethic – are seen as more important than anything else.

Which, as always, brings us to Ben Simmons. The stars of the Philadelphia 76ers notorious outbreak of fire confused many in last year’s Eastern Conference semifinals, but it could be that Simmons, for all his physical gifts – racehorse-level athleticism in a giraffe’s body and skills that have a supernatural view of the course and a grip that is 6 feet 10 Inch large frame refuted – simply missing? the mental strength it takes to be successful in the playoffs when pressure and expectations are at their highest?

Consider these four crucial traits: attitude, coaching ability, competitiveness, and work ethic. Simmons hoists red flags in all fours.

Reticent and complacent, Simmons often seems content to use his physical abilities and maintain his stats rather than critically examining his game and working on ironing out weaknesses, namely that mythical jump shot.

Trainer ability? Despite constant nagging, possibly even requests, neither former coach Brett Brown nor current coach Doc Rivers managed to get Simmons to shoot at middle distance or from the three-point country.

What about the competitiveness? This is a difficult matter. Simmons has grown into an elite defender and seems proud to take down the stars of other teams in one-on-one matches – check out his work on Jason Tatum and Damian Lillard. His intensity on the defensive is admirable. His disappearance in big games, however, goes back to his days at LSU. Perhaps his will to win is slowed down by the fear of failure?

Finally, work ethic. Difficult to assess from the outside, too. Despite having an Instagram account that looks like a teen’s wet dream with a steady stream of luxury cars and cool swag, Simmons’ teammates insist that he do the job behind closed doors. But the results don’t confirm it. His stats have been in decline since his rookie season. If he does the work, it doesn’t show up on the offensive.

All of this points to a player who has to work on the mental side of his game if he is to reach his potential.

“Resilience, motivation and good communication on the pitch are crucial, according to the coaches we interviewed, in order to separate the“ best ”from the rest as soon as the players reach the elite level, says Rogers.

Who might best epitomize the results of this study? That could be the star of the Dallas Mavericks, Luka Doncic. Consistently fat and not blessed with great athleticism, the 21-year-old Slovenian sensation is already regarded by most experts as one of the top five players in the world and as the successor to LeBron as the next star of the era. Nobody but LeBron reads the game better and his competitiveness is already in the Chris Paul class – in just three seasons his record of game-winning clutch shots is remarkable.

The only question mark is his work ethic – he continues to start seasons like he’s spent the summer in a Ljubljana nightclub and he’s not a great defender.

Fix these and basketball will have a new king.

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Men’s Health

Low testosterone | PhillyVoice

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Testosterone is getting a lot of attention these days. As the population ages, more and more men suffer from low levels of hormones which, among other things, affect male sexual function. In all this excitement lies another reason for men of all ages to adopt healthy lifestyles.

About 40% of men ages 45 and older don’t make enough testosterone, a condition officially known as male hypogonadism, reports the Cleveland Clinic. Testosterone levels naturally drop by about 1% per year from the age of 30 onwards, although this is not the only reason a man may suffer from what is known as “Low T”.

With the growing number of baby boomers battling the aging process and trying to maintain the most personal dimension of their manhood, you can see why a report in the Journal of the American Medical Association showed that testosterone prescriptions for hormone replacement therapy in men were over 40 tripled between the years 2001 and 2011.

Interestingly, this study also found that prescriptions fell from 2013 to 2016 after two published reports describing testosterone-associated adverse cardiovascular events and the US Food and Drug Administration issued a warning regarding cardiovascular morbidity. Since then, however, US prescription rates seem to have increased with the growth of aggressive direct marketing to consumers.

Beyond sex

Aside from the effects of Low T on a man’s libido, there are other worrying symptoms that can affect the quality of life. Harvard Medical School lists a number of additional symptoms, including reduced body and facial hair, loss of muscle mass, irritability, poor concentration, depression, brittle bones, and an increased risk of fractures.

Motivation for a healthy life

Yes, aging sucks and nothing embodies this more than Low T. However, my look into the subject revealed an interesting fact. Healthy behavior, and exercise in particular, can help alleviate low testosterone levels and actually increase the hormone. Talk about an incentive to live healthy!

According to The Mayo Clinic, leading a healthy lifestyle is a surefire way to increase testosterone levels naturally. Eating a healthy diet and daily physical activity can help men maintain strength, energy, and lean muscle mass, as well as promote better moods and better sleep.

Dr. Richard Jadick, a urologist with Piedmont Healthcare, says, “Exercise will increase testosterone levels, although certain types of exercise increase testosterone levels more than others.” He points to weight lifting and high-intensity interval training as exercises that stimulate the body to make more testosterone. He recommends lifting weights for 30-45 minutes two to three times a week and doing cardiovascular or high-intensity interval training on days off.

A study published in the World Journal of Men’s Health showed that testosterone levels in patients with erectile dysfunction can be increased by reducing the percentage of fat and improving cardiorespiratory fitness through aerobic exercise.

And at the University of Western Australia, a study of men with mild testosterone deficiency found that exercise was more effective than testosterone treatment for improving men’s fitness, strength, and body composition.

Diagnosis and treatment

According to the American Urological Association, doctors use a combination of blood test results and symptom testing to diagnose a low T. Blood tests will likely include total testosterone levels. Symptoms are assessed by taking a medical history with targeted questions and a physical examination.

If testosterone therapy is prescribed, the AUA offers five options depending on the individual situation and insurance coverage: topical application, injections, oral / buccal dosing, intranasal and pellets. The association notes that the therapy is not without side effects that range from mild to severe.

Over-the-counter dietary supplements

In a market full of over-the-counter nutritional supplements, many men tend to grab something off the shelf or order the latest testosterone booster online. Anyone who has seen the ads knows that the promises of a rejuvenated sex life are everywhere.

But buyers should be careful, says urologist Daniel Stokes of the Cleveland Clinic. There are no natural boosters when it comes to testosterone, he says. Only urologists or endocrinologists should give any type of testosterone replacement.

Over-the-counter nutritional supplements are not regulated by the FDA and may not be safe, says Stokes. Men cannot be guaranteed what they say they will contain.

Declines in younger men

Although my focus is on men over 50, reports of declining testosterone levels in adolescent and young men are, in the words of one researcher, “very scary”. At the American Urological Association’s 2020 Virtual Experience, experts reported that the declines were due to a number of reasons, including obesity, diet, reduced exercise and physical activity, and marijuana use and environmental toxins.

As with older men, such a decrease in testosterone can lead to lower libido and an increased risk of erectile dysfunction. This is another reason for men over and under 50 to adopt healthy behavior, especially when men are supposed to change the course of history regarding their overall health.

As personal as it gets

Weighing the benefits and risks of testosterone therapy is a conversation men must have with a qualified health care provider. Experts do not recommend treating normal aging with testosterone therapy. The material benefits of a healthy diet and regular exercise on testosterone levels are undisputed.

Yes, as the data on younger men shows, there are a number of factors outside of the aging process that can affect T levels. For all the other benefits of healthy behavior, knowing that a man’s lifestyle can help maintain his manhood – and so much more – makes healthy behavior an easy choice.

I have often said that adjusting a healthy lifestyle is one of the most personal decisions a man makes. Now you know how personal it gets.

Louis Bezich, Senior Vice President and Chief Administrative Officer at Cooper University Health Care, is the author of Crack The Code: 10 Proven Secrets that Motivate Healthy Behavior and Inspire Fulfillment in Men Over 50. Read more from Louis on his website.

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