Fat loss via corrective exercise.
If you're going to use exercise time doing a cyclic exercise, could you be using the same time to better use?
The main reason for many exercises to do cyclic exercise (like walking, running, rowing, cycling, swimming) is for improved fitness. Another reason is for the soothing effect it has on their state of mind (endorphin release, meditative and repetitive practice). Another reason is to burn calories. It's at this point that it's absolutely worth mentioning that the aerobic system can burn fat or glycogen - fat at the lower end of the heart rate, eg. around 120-135, and glycogen at a higher rate, eg. 135-150bpm (obviously this range is a general statement and will change according to age, state of training and many other metabolic variants). The burning of glycogen in the higher end of the aerobic range is not a preferred option. Glycogen doesn't provide as much energy as fat does. Glycogen has to be replaced through food. Rarely does anyone have too much glycogen they need to burn. Burning glycogen makes you hungry for sugars.
The burning of glycogen becomes required when exercise intensity goes up, but for the main reasons of doing aerobic exercise, burning fat predominantly is a preferred option, which means exercising at a lower heart rate for longer.
This kind of training does NOT induce post-exercise oxygen consumption to the same extent as higher intensity (the afterburn that is sought after by high intensity exercise enthusiasts). It does however stimulate your metabolism to improve it's ability to burn fat and reduce your body's cravings for sugar. Which brings me to my main point.
If you're going to spend time in a lower heart rate zone (approximately 120-135bpm), is there a better way to use your time? There is. Combining cyclic, repetitive movements with challenging movements that allow you to manage your movement mistakes on the edge of your ability. This has been called the essence of corrective exercise and implies that an evaluation has highlighted limitations and asymmetries in mobility and motor control (two of the two four modifiable risk factors for getting injured and not being able to continue exercising as planned).
We know that the core looks great when there’s proportion. Mini-waists have had their turn. Bloated mid-sections appeal to the hedonists who love their food and drink a little (or a lot) more than their exploration of the “moving arts”. The current appeal is right on the money – thick, powerful cores built for show and go. That means development of muscle and reduction of body fat. Nothing covers those two more than combinations that include cardio, or aerobic training, and workouts that include exercises driven by both arms and legs.
Here's some examples.
Best performance behaviours are high quality movements, with high force for a long time.
Improved performance doesn’t happen until behaviour changes and it is the nervous system that permits behaviour to change. The process of changing behaviour starts with getting the attention of the individual – whether they know it or not. Conscious and subconscious attention getting are the domains of coaching, or programming of training. Each (conscious and subconscious) has a place.
Getting the attention of the individual requires a nervous system with healthy receptors that respond to stimuli.
The mechanoreceptors that we aim to improve attention of exist in the skin, muscles, tendons and ligaments/capsules. Enhancing the sensory environment by improving mechanoreceptor attention creates a prime environment to use the art of coaching and cueing to enhance movement skills.
A prime opportunity exists for enhancing mechanoreceptors through the treatment of pain and improvement in mobility. Here is a digitally interactive manual that provides a video library and vast explanatory library of key mobility drills.
For clinicians who've reduced or abolished pain, and for clinicians and coaches who've improved mobility, improving central nervous system processing is the next step - it starts with breaking patterns - a key element is auditory cueing.
When you talk to an athlete to provide a cue, it requires healthy hearing. The role of audition and how it is used in motor performance is a largely understudied area, with some exceptions. The goal of auditory cueing is to gain attention, to break patterns, and to improve learning retention. Since auditory information is processed faster than visual information (but visual information seems to provide more useful information than auditory), it remains a pivotal tool for breaking patterns by gaining attention of the nervous system.
Auditory cues primarily remain useful for breaking patterns by getting attention. To be continued....
In: Chapters 5 and 11, Schmidt, R. A., & Lee, T. D. (2011). Motor control and learning : a behavioral emphasis (5th ed. ed.). Champaign, Ill. ; Leeds: Human Kinetics.
Raise your hand if you're working with an athlete or a team who is currently in-season?
What about out of season?
Who has the ear of a head coach or manager?
Who's tracking the results their athletes are getting in the specific field they are intervening in?
Who would like their athletes to perform better?
Keep your hand up if you think you have the power to do that?
Who feels it’s out of their control?
Our athlete's desire should be limitless, whilst our job should be shape that desire.
Here's what I've learned, as it relates to athletic performance.
You'll never hear self-empowered people bitch that "life sucks"; they're too focused on finding constructive solutions to temporary issues.
In other words, they self-organise to get a result. This requires certain key "attractors" to be in place.
For example: it's interesting to note that the 2014 FIFA World Cup Winning German National Team included correctives and recovery in every session. That is, they had daily monitoring of elements regarded as super important.
In simplified words - they blasted and caressed.
They had a system that:
- Developed movement capacity and energy system capacity;
- Corrected contributing factors and incompetencies, resetting mobility and motor control before reloading again;
- Protected against aggravating factors/activities and complicating factors.
They based their system on:
- Evaluation to establish baseline measures, direct intervention and inform communication;
- Isolated weak links, contributing factors, faulty/incompetent patterns and minimums to be addressed;
- Innervated specific patterns to practice and refine upcoming movement skills;
- Integrated specific patterns at the speed, force and direction relevant to the sport.