Turning the Exercise on Its Head by Sol Petersen
New study on the fascia and connective tissues, which are an intimate and important aspect of what we typically assume to be the ‘muscles,’ has led to a shift in personal training approaches for elite athletes. The new fascial research emphasizes posture, awareness, elasticity, and diet, and it provides some explanation into why barefoot Olympic runners had less shin splints than those who wore traditional protective shoes.
What if ‘everything you thought you knew about muscles was incorrect’? This is the title of a controversial article in Men’s Health magazine. The article in Men’s Health is based on Tom Myers’ Anatomy Trains course for athletes. According to James Ready, the Arizona Diamondbacks’ baseball team’s trainer, who has started to use Myers’ fascial method “These days, the emphasis with weights is on posture rather than large plates,” Ready explains. He’s also rethought how he diagnoses injuries. “I’ve had to take a step back and reconsider what I learnt in school.” We were instructed to locate and address the source of discomfort. When it comes to hamstring issues, though, the hamstring is typically merely the smoke. You’ll have to look for the fire somewhere else.”
We see the elastic recoil of the connective tissue far more than the activity of the ‘muscles’ when we observe toddlers jumping, bouncing, and skipping. The new fascial technique places a strong emphasis on elasticity development.
The secret of Bruce Lee’s one-inch punch’s ability to send a guy flying was the use of elastic recoil.
Dr. Robert Schleip is a pioneer in the use of fascial research in clinical and fitness settings. His ten stages to a better fascial body are outlined below.
10 steps to Improve Your Facial Fitness
1.Long myofascial networks, rather than isolated joints or muscles, should be engaged. This involves focusing on body wide functioning myofascial networks rather than individual muscle groups for stretching and exercise.
2. Stretch loading, with various directional variations and a tendency for careful loading near the end of the range of motion allowed. This means fewer repetitions of the same vectorial loading directions and more stretch loading with diverse loading variations and relaxed muscle participation.
3. Instead of muscular effort, use elastic rebound energy and emphasize fascia energy storage, the “cat-like catapult movement.” This means less rope-like rapid direction changes and more direction changes with elastic deceleration and acceleration, like in the ninja way. The anticipatory ‘counter movement’ is just as important as the primary functional movement.
4. The Preparatory Counter-Importance Movement’s A dynamic pre-stretch is usually the first step in the body’s preparation for any forceful action. For archers, fast bowlers, golfers, and anybody interested in athletics or fitness, the pre-movement, or set-up, is critical. To move forward, we must first go back.
5. Body-Mindfulness is essential for a precise application of the body’s dynamics. The mentality of “no pain, no gain” might push us to the point of harm. The cultivation of a sensuous body perception with a high level of kinesthetic acuity is essential in a Fascial Fitness approach, such as in the correct practice of Pilates, Yoga, and Tai Ji.
6. The hydration of the tissues must be respected. We accomplish this by including resting periods for tissue rehydration and viscoelastic recovery. Runners preparing for a marathon will have fewer injuries if they run at diverse speeds and take short breaks instead of running at the same pace for 30 minutes or more.
7. Appreciate the differences in your constitution. Facial characteristics are partly inherited. The body type of a Viking is appropriate for stability and polar climates, whereas the body type of an ‘Indian temple dancer’ is good for mobility and tropical climates. As a result, instead of cramming Yoga and stretching courses with hypermobile women, these ladies should experiment with weights and dynamic stability loading. Leg swings, stretches, and kicks, on the other hand, should be included in the weight-lifting routine for Obelix-type males.
8. When experimenting with rebound energy, train carefully and cautiously. Fascial rebound and extended myofascial chains are frequently used to create an exhilarating sense of playfulness, fun, and adventure. However, if left unchecked, this might lead to more damage than traditional muscle training with repetitive repetitions. Begin with lighter loads than normal. Only if a sense of elegance can be maintained the following week, increase the load (particularly during the elastic rebound phase). So, instead of training with loads that require abrupt/jerky movement, practice with loads that allow for smooth and graceful direction changes.
9. In fascial training, gentle perseverance and patience are essential. Be patient and persistent in taking the long perspective. Because collagen has a lengthy renewal cycle (the half-life of collagen is about a year), we may see very little after 2 months of fascia training, but a significant return after 6 months or a year. This has serious ramifications after injuries, when we will expect to train the fascia and connective tissue with a long-term progress orientation — over a period of 6 to 24 months, similar to the sluggish development in yoga or martial arts training. It has been proven that boot camp-style brief rigorous training programs frequently promote compartment syndromes and fascial injuries.
10. Let’s get the fuel for fitness and long-term energy properly. We wouldn’t put the wrong fuel in our automobile, so let’s make sure we’re cleansing our bodies and giving ourselves the proper fuel. This entails a hydrated body that is neither acidic nor alkaline. It’s critical to keep our physiology in mind. The body’s acid/alkaline balance, hormonal impacts, chronic inflammation, inadequate hydration, and a lack of lymph or blood flow all have an impact on the fascia and connective tissues, which has an impact on our fitness. Scurvy caused severe connective tissue damage in sailors who went without fresh fruit for long periods of time. It has been proposed that a hunter/gatherer active life style and lighter cuisine supports our fascia and muscles much better than a sedentary life style generating stress hormones and chronic inflammation on a heavy red meat diet with saturated fats and refined sugar items.
Using Ancient Wisdom to Create New Methods
Finally, we are beginning to understand the intricate involvement of the connective tissues and neuromyofascial body stocking in our exercise and fitness regimens. In their approaches to health and wellness, the traditional Qi Gong and Tai Ji techniques are well renowned for emphasizing elastic recoil and whole body integrated strength. Keep an eye on animals; they may teach you a lot. These 10 stages to Fascial Fitness should serve as a helpful reminder in taking care of ourselves and empowering our physical bodies to their full potential.
Returning to barefoot runners, it appears that they touch the ground with more of the forefoot than runners wearing traditional running shoes. This decreases the amount of stress that is delivered to the fascial and skeletal structures. Try running barefoot on soft grass for an extended period of time and compare your overall experience to running with training shoes. And this quality of bodily listening, of body-mindfulness, is also a vital factor in improving your overall fitness.