UFIT Urban Fitness, Singapore's Leading Independent Fitness Provider – Fitter, Leaner, Stronger!

Q and A Posts

Treadmills

Ok first up I’ve been off-line for quite a while now, family matters in Australia took priority for a few weeks there so I’m back now!

I was asked by Suz one of the UFIT members what I thought of treadmills. Not a fan I must say 😦

Why? The biomechanics of running in simple terms are we lift a foot and our hips mobilise and rotate our pelvis. Our other foot reacts by flexing and also lifting before the hip mobilisation switches. This switch helps to rotate the pelvis in the opposite direction and in doing so permit our trailing leg to come through and allow the other foot to strike. And so on and so on! Simple and probably a little vague but nonetheless the most important function is described, that being the pelvic rotation.

Pelvic rotation is crucial to the kinetic chain functioning correctly. The kinetic chain as I have written about previously is the system of muscles, bones and joints that link, as in a chain, our human frame together. If we have a malfunction of the chain, other muscles and joints will have to compensate and this can and usually does lead to some kind of injury.

Now most of us have some kind of kinetic chain malfunction or another going on 🙂 In fact just today I have had treatment for one going on in me! And no, no cranial surgery was required, thank you!

The problem with treadmills is this. The “tread” (or the belt) in a treadmill moves, you DON’T. You’re stationary so your kinetic chain functions way differently to what it would do if you were out on the road. What you do on a treadmill is lift your feet, so the same as running outdoors but then as the belt is moving you simply place your foot back down again and don’t rotate your pelvis. Bang! Interfering with the correct functioning of the kinetic chain!

This can result in any of the following – shin splints, ankle/Achilles soreness, knee pain and lower back pain and maybe all of them, all at once!

Of course I have used treadmills in the past and may use them again in the future. I don’t say eliminate them from your routine but definitely revise their use so that it’s something you do sporadically. There are far better forms of cardio to do!! Doing UFIT or more UFIT’s being one of them! Have YOU tried UFIT Run??

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Post UFIT (training) re-fuelling

I have a question from Laura one of our UFIT crew – “do you have any tips on what you should try to eat after a UFIT session to re-hydrate and restore energy?” As a matter of fact Laura, I do!!

Every human is different in many ways. There are however similarities in certain systems and all our energy systems depend on the same fuels. During exercise these fuels get drawn down and our bodies begin to regulate the dispensing of fuel as the supply reduces. Commonly referred to as fatigue! If you refer to my last post regarding Coca Cola that explains a bit about the role of sugar in our energy systems. On the Tour de France cyclists use sugar to maintain energy supplies whilst they pound out their 200+ km’s at an average of 44 km/h!! (half the motorists in Singapore wouldn’t average that!!). Sugar IS our high energy fuel supply and you definitely use sugar during a UFIT session. But we also use a good amount of fat and as we’re doing strength work as well, post-UFIT we need some protein to help maintain our muscles 🙂 The fat I’m not so concerned about replacing post-UFIT (I bet you’re saying good job to that!). However fluids, another major component of energy development and key to our body regulating our temperature, DO need replacing, even post-UFIT and even if you have been rehydrating carefully through the session. Why? Well we continue to sweat for one and for another you probably didn’t replace enough when you were training anyway!

So how does that translate to a post-UFIT or workout snack/feed/refuel?? I would say the for fluids – 500-1000ml of water, dependent of intensity, sipped and for food – fruit (banana, orange, apple or fruit salad) and a handful of nuts or something like a protein shake. Within an hour or 2 and if you’re hungry (listen to your body!!) you then should eat, if it’s dinner time a salad (no dressing, none, niet, zilch!!) with a small portion of chicken or fish or if it’s morning a small bowl of cereal or something like a tuna sandwich on wholemeal bread (gluten-free if possible). Gluten-free bread is for sale (and so is the sandwich!) at any Cedele cafe or bakery! However both the cereal and sandwich come with significant with dangers! Any cereal you eat should be preferably organic and should definitely contain less than 20% sugar (excellent) or 25% (very good). Anything greater than this amount of sugar and you may as well be eating Coco Pops….Any sandwich should preferably have NO butter/margarine (you really just don’t need it), be on a dark coarse-grained bread (wholemeal is very good), have no gluten (we can’t process it but it’s everywhere) and the filling should be without mayonnaise or any other sugary dressing, HFCS being a major component of these kinds of dressings.

Food intake is CRUCIAL to our well-being and the proper functioning of our body. You should always try to listen to what your body is telling you, PARTICULARLY the question of, “am I already full?” As a rule we Eat.Too.Much in fact we Eat.WAY.Too.Much food and we are fat as a result. If you are in good shape and feel FAB and someone says to you, “you only eat HOW much??” Tell them to moooooooove on their way!! Moooooove along to the trough! I love my food and I love sugar but it’s the devils work, food, so you have to BEWARE! Even after a UFIT session! And portion sizes are one of the biggest culprits so We Eat Too Much, eat less, please!!

Ok so even though I got a bit up on my soap-box I hope that helps Laura and anyone else interested!!

info@ufit.com.sg

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DOMS, Delayed On-set Muscle Soreness

A quick question from intrepid Ufitter Kimmo, “why do I feel muscle soreness a day or 2 after a workout?” Good question mate! The technical term for this condition is DOMS (Delayed On-set Muscle Soreness). No one is really quite sure what exactly causes the condition. Obviously it is related to activities that stimulate muscle contraction and extension. Various types of weight-training sessions will result in DOMS but so too a hard UFIT Bootcamp session.

Muscle fibres when loaded will contract and extend, think of a bicep curl. As you contract your bicep (moving your hand towards your shoulder) and then extend, hand moving away from your shoulder, the loaded muscle fibres begin to fail. As the activity continues through a rep-range (a set) which as you all know should be 5/6-8 reps max, the muscle fibres as they fail form micro-tears. These micro-tears are vital for hypertrophy to occur because the tears are then repaired by the body using protein in the form of amino acids. As repairs occur muscle fibres lengthen and this results in greater size!

It is believed that the combination of the tears and associated lactate build-up plus other waste by-products that occur in a concentrated area of muscle results in DOMS.

Foam SMFR rolling after training and the next day, stretching during and after training and maintaining adequate hydration will all help reduce the affects of DOMS.

Hope that helps Kimmo and see you at UFIT soon!

info@ufit.com.sg

www.ufit.com.sg