Wellchat Episode VIII: Injury Prevention

Episode 8: Neal shares some tips on how use exercise to reduce the risk of common injuries, and also how to exercise without getting injured.

Topics include:

  • Overuse Injury
  • The 10% Rule
  • Volume, Impact, and Surface
  • Warm ups and Cool downs
  • Self-Myofascial Release
  • Resistance Training
  • Rest & Recovery

For even more info on injury prevention and recovery, click here to watch one of our past webinars.

The Montana Moves & Meals Wellchat is available on Itunes podcasts! Subscribe and take us with you for a walk, run, or drive!

Basic Lifting Techniques: The Deadlift (Video)

Pop Quiz! What do the following things have in common?

  • A small child
  • A box of stuff
  • A barbell
  • A pencil
  • A suitcase or travel bag

Pause to think…

Did you get it? All of those things could be something we need to pick up off the ground at some point in our lives, or perhaps, quite often. Whether or not you go to the gym, we’re all weight lifters. It’s  something our bodies are designed to do. Unfortunately, a lot of people do it wrong, and doing it wrong leads to a lot of injuries every year. And believe it or not, yes, people have blown out their backs bending over to pick up a pencil off the ground—literally the straw that broke the camel’s back.

So check out the latest video from Montana Moves! In this video, I talk about a fundamental movement pattern, the hip-hinge, which everyone should practice and perfect. Then we move on to lifting things off the ground and putting them back down properly. When practiced in the gym setting or at home, it’s great for building strength and confidence.

One of my goals as the MUS Exercise & Fitness Specialist is that all of our employees know how to properly do a squat, and lift things off the ground properly. When we lift properly, not only do we minimize the chance of an injury, but we feel stronger and more functional as well.

Enjoy the video!

P.S. For those of you participating in our MUS Wellness Incentive Program, this video will be posted as a challenge on Friday!

Neal

Running Relaxed.

I just put the final touches on tomorrow’s “Running Relaxed” webinar, and I can’t wait to share it! One could make an easy argument that my involvement with this whole Wellness thing has its roots in running. Finding a passion for running at a young age led to much self-discovery, many life-lessons, and certainly an interest in how our bodies work and perform.

During the webinar, as the name implies, we’ll be focusing on how to run more relaxed. I believe that a relaxed runner is a better runner, for several reasons. More relaxed runners:

  1. Waste less energy
  2. Run more comfortably
  3. Run faster, farther (because they’re comfortable and conserving energy—see #1 & #2)
  4. Inspire others to run, because they look good doing it

The neat thing is, many of the tips and principles we’ll discuss are applicable at any speed, so whether you’re sprinting or running a 12-minute mile, you can learn to be more relaxed, more efficient, more comfortable, and just plain good-looking. I hope you can join!

Neal

Undulating Periodization (i.e. Climbing a Mountain of Fitness via switchbacks)

Wow. What a title. A little wordy, but sometimes you just have to go for it. Hopefully you’re hooked and ready for me to drop some exercise science! If you’ve ever trained for anything, have aspirations to train for something, or are doing so now, stay with me till the end—amidst the science, this article has practical information that can help you stay healthy while working toward a big goal.

Periodization is a training term, referring to planned changes in exercise volume or intensity over time. Volume is the measure of how much exercise you’re doing, and intensity is the measure of how hard the exercise is. Usually, this exercise volume and/or intensity increases over time, with a goal to bring beneficial adaptations to the person training. These adaptations could range from getting stronger, to losing weight, to preparing for soccer season, to running a trail race, to riding your bicycle across the state. It just so happens that I’m doing the latter beginning in a few days, and have been formally training for this goal for the past 14 weeks.

As I come to the end of my training, I wanted to use the opportunity to talk about a couple of training concepts that can help you if you’re working toward a long-term goal. First, the concept of periodization is fundamental to exercise science, but actually owes much of its origin to a Austrian-Canadian endocrinologist named Hans Selye. Selye is credited with the idea of the General Adaptation Syndrome (or G.A.S. theory), which describes how the body (particularly the endocrine system) responds to stressful environmental stimuli.

The reason this theory is important to exercise scientists and coaches is because exercise, as far as the human body is concerned, is a stressful environmental stimulus. The act of exercise takes our bodies out of cushy, comfy homeostasis, and puts stress on a number of our body systems, depending on what we’re doing, how long we do it, and how difficult it is. If you haven’t exercised for a long time, and then do some intense exercise, you know what I’m talking about. Or, if you exercise all the time in a certain way, and then go do something totally different, you know what I’m talking about.

The G.A.S. theory consists of 3 events:

  1. A stress (In this context a bout of exercise)
  2. A negative response from the body (Fatigue, stiffness, soreness, inflammation, depletion of resources, etc.)
  3. An adaptation from the body (Gain of lean muscle tissue, improved motor skills, gain of muscular strength, improved cardiovascular efficiency, etc.)

A periodized training plan takes advantage of the magic of this cycle, which is the adaptation. Our bodies are amazing at adapting to acute bouts of stress, but there’s a caveat. There must be sufficient time and rest after the negative response in order for the adaptation to occur. Without enough rest and recovery, and given enough repeated exercise bouts, our bodies and even our minds can become worn down, worn out, and exhausted. Injury, burnout, and even illness often follow.

“Rest is where the magic happens…”

Periodization is also sometimes referred to as progression. One strategy to build-up, or progress exercise volume and/or intensity is just to keep adding more and more over time, in more-or-less a steady progression. This is called linear periodization or linear progression. For example, say a runner accustomed to running 20-miles a week decides to train for a marathon, and has a goal to work up to 55 miles a week. She decides to add 5 miles a week every week until she is hitting 55. This is an example of linear progression, and when you look at the graph below, you’ll see that it is aptly named. Linear periodization or progression is pretty straight-forward and logical, and it can work, but it is not without some risks and pitfalls. It’s like the old “straw that broke the camel’s back” analogy. Everyone has a breaking point, and at that point, the body just can’t handle the ever-mounting stress, and things fall apart. That being said, a linear progression is still a much better plan than someone just jumping from 20 miles a week straight to 55. Mistakes like that are made often among recreational athletes, and are usually not without consequences.

Training Volume3
Example of a linear progression. A runner adds 5 miles a week until she’s up to her training goal.

So linear progression is a better method than going straight from not-a-lot to a-whole-lot, but there’s still a best way. The best way minimizes risks and maximizes rewards, and it only requires a slight tweek or adjustment to the concepts just presented. What’s more, the best solution is rooted to the concept of allowing the body and brain adequate rest and recovery, and much research and practical application favors this training strategy. It’s called non-linear, or undulating periodization. Non-liner periodization does exactly what the name implies, training volumes and intensities undulate, both during the week (microcycle), and over the entire training program (macrocycle).

Let’s take a look at my macrocycle. Below is a graph of my weekly training, in minutes, over the past 14 weeks. For my training, I chose to measure volume in minutes instead of mileage, because when I rode on the indoor trainer or did a spin class during cold, wet spring days, then I wasn’t getting true miles (the bike just sits in the same place no matter how hard I pedal).

Training Volume
Cycling volume by minutes per week. The undulating pattern is by design.

Notice the peaks and troughs, and the overall trend over time. The training peaks provide extra stress to the system, and the troughs allow the system to recover enough to adapt (and hopefully not break down), while still keeping the overall volume on the up-and-up. Here’s the same graph with an arrow to illustrate the overall direction of the training volume, which turns out to be pretty linear:

Training Volume2
The non-linear progression still follows an overall linear trend, but the dips allow for extra rest and recovery. Think of a switchbacking trail up a mountain rather than a trail straight up.

Pretty cool, eh?

Another way I like to think of it is kind-of like switchbacks. A trail that just heads straight up the mountain would be like linear progression. If the slope is too steep, it can be very difficult, and it might break you at some point. But a path to the top of the mountain via switchbacks is a little more gentle.  Even the steepest of slopes can be managed with some thoughtful switchbacks. You’ll still get to the top, and you’ll hopefully be in one piece when you get there!

Finally, notice the graph climbed to its zenith a couple of weeks ago, and then begins to fall. This is called a taper, and it allows some really nice recovery to happen so that you feel fresh and fit when it’s go-time. This week, my final week before my ride, my volume will fall off even more. Personally, for big events like this ride or a long race like a marathon, I like for my volume to peak 2 to 3 weeks prior to the event, to allow for a full recovery and a peak performance. During the taper period, I also like to hold my intensity steady while the volume falls away. It’s like keeping the engine of a sports car revved-up, but not putting many miles on it.

There’s a fine line between optimal training and over-training. Over-training is a road to injury, burnout, dysfunction, and even illness. Whenever I set a goal and train for something, my first priority is to be healthy whenever it’s time to perform. Non-linear progressions help me get to the starting line healthy and confident. You don’t have to be a coach or exercise scientist to put these concepts into practice. If you’ve read this whole article, kudos to you! There was a lot of info here, therefore I will try to summarize simply:

  1. Your body and brain need the stress of exercise.
  2. Your body and brain need time to adequately recover from the stress of exercise.
  3. You will get better over time if you practice this model, and slowly progress volume and intensity.
  4. Be patient, trust the process, err on the conservative side, and meet your goal healthy and confident!

I’m ready to Rock n’ Roll!

Neal

 

RAM Update

I’m less than a month away from my Ride Across Montana (RAM), and my excitement is building along with my nerves. My training is going well, and the logistics are coming together, but there’s always the self-doubt that comes along with the unknown. I’ve done a few mulit-day bike tours, but never one as long as this. On the other hand, it’s a ride, not a race. No one will have a clock on me. I just have to keep moving, and I’ll have plenty of daylight following the summer solstice.

So far, I’ve logged over 50 hours in the saddle in preparation, and I have a little less than three weeks to train hard before I shut it down and take a few recovery days before the ride begins on June 25th.

Here’s a list of MUS stops on my tour:

  • Monday, June 26th. Flathead Valley CC, Kalispell
  • Thursday, June 29th. Great Falls College MSU
  • Friday, June 30th. Central Agricultural Research Center MSU, Moccasin
  • Monday, July 3rd. Dawson CC, Glendive & Eastern Agricultural Research Center MSU, Sidney

We’re working on some informal meet & greets at each stop, so if you’re at one of these locations, I look forward to seeing you! More info will be forthcoming as the RAM approaches!

Neal

Here’s a few “training” pics. I’m really excited to share more from the road in a few weeks! Follow along right here or on the Montana Moves twitter feed!

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The Montana Moves & Meals Wellchat

Well, we did it. We made a podcast. We’ve been talking about it for sometime now and we finally got it done! Let us know if you like it, give us some feedback, and we’ll make more! Have an idea for an episode? We take requests. Episode 1 is introductions and back stories. Even if you think you know us, if you listen you might learn something new.

Episode 1.  Neal Andrews & Cristin Stokes from MUS Wellness introduce themselves and the Montana Moves & Montana Meals programs in Episode 1 of their new podcast, The Wellchat.

Introducing: The RAM.

“We’re really doing it Harry!”              —Lloyd Christmas

Cristin and I spend a lot of time talking about goal setting, and then how to apply healthy behaviors to help achieve the stated goal. It’s kind of our shtick. Every January, your Wellness Team practices what we preach by writing down some professional, personal, and athletic goals for the year. If I’m being honest, I probably get most excited about the athletic goals 🙂

This year, and I don’t know exactly where it came from, I had a crazy idea. You might call it a stretch goal, and I’m talking about a big stretch. But I wrote it down. As I like to say, “It’s not really a goal until you write it down.” After I wrote it down, I started talking about it to my close friends and family, and I was surprised by their excitement and support. Then I started thinking about it logistically. How would I do this? What would it look like? How much help would I need? Could I make it? Then I started training for it. And now, I’m saying it publicly, so it gets even more real.

This summer, I’m going to ride my road bike across Montana. (Yikes!)

I’m calling it the RAM (Ride Across Montana), and I’m really excited about the challenge and the adventure; and I’m especially excited to share it with you! I’m lucky enough to tour this amazing state of ours via automobile as part of my job, and there isn’t a spot I visit that I don’t enjoy. So why not go by bike, and connect some amazing dots?

I won’t give away all the details yet, but I will tell you that I will be crossing and visiting several MUS locations on my trip. There is also plans for a video, plus lots of photos and stories, which I’ll be sharing here and via twitter. Oh, and Going-to-the-Sun Road. Yeah. I’m riding that.

The RAM is happening in late June/early July. I hope you’ll come along for the journey!

Neal

 

The 2016 Outtake Video

Thank you all for following along with us for another year of health and wellness! Once again, we’ve had an outstanding time traveling around our beautiful state this year spreading Wellness education, getting to know you better, and hearing some amazing stories about how healthy behaviors have led to better health and quality of life.

One thing we really enjoyed this year was stepping up our short video production. We received a lot of excellent feedback from you guys about them, and one thing many of you seemed to like were the outtakes or post-scripts at the conclusions of the videos.

So…here is your holiday gift from us! This is all the funny stuff that didn’t make the final cuts (and there’s a lot). Thank you all so much for following along, keeping it fun, and letting us be ourselves! Much more to come in 2017!

P.S. This outtake video is rated PG  🙂

The 2016 Montana Moves & Meals Outtake Video from Montana University Sys. Wellness on Vimeo.

http://www.vimeo.com/196625824

Montana Moves Ski Training Video

Happy Ski Season everyone! This fall Montana Moves debuted a new Ski Training workshop. We were inspired by the workshop to make a supplemental video, and here it is, just in time for the season!

Happy skiing!

Montana Moves Ski Training from Montana University Sys. Wellness on Vimeo.

http://www.vimeo.com/195051871

Disclaimer: Many exercises and drills demonstrated in this video are advanced, and include ballistic and high impact movements. Make sure you have a good foundation of general strength and conditioning before utilizing some of these movements. Exercise reps/times in the video are suggestions only. Reps/times should be based on the individual’s fitness level and training history. This video is intended to demonstrate individual warm-ups and exercises that can be utilized as part of a training program, it is not intended to be a stand-alone, guided exercise routine.