Andries Lodder biokineticist in Fourways
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Ankle Sprain

Posted on November 5th, 2013 by Andries Lodder

ankle sprain

An ankle sprain is a stretching or tearing of ligaments. Ligaments are tough bands of fibrous tissue that connect one bone to another. They help to stabilize joints, preventing excessive movement.

Sprained ankles often result from a fall, a sudden twist, or a blow that forces the ankle joint out of its normal position. Ankle sprains commonly occur while participating in sports, wearing inappropriate shoes, or walking or running on an uneven surface.

Sometimes ankle sprains occur because of weak ankles, a condition that some people are born with. Previous ankle or foot injuries can also weaken the ankle and lead to sprains.

Different severities of an ankle sprain:

Grade 1 Ankle Sprain:  In a grade 1 ankle sprain, there is some stretching or perhaps tearing of the ligamentous fibers with little joint instability. Mild pain, little swelling and joint stiffness may be apparent.

Grade 2 Ankle Sprain: There is some tearing and separation of the ligamentous fibers and moderate instability of the joint. Moderate to severe pain, swelling and joint stiffness should be expected.

Grade 3 Ankle Sprains: Total rupture of the ligament, manifested primarily by gross instability of the joint. Severe pain may be present initially, followed by little or no pain due to total disruption of nerve fibers. Swelling may be profuse, and thus the joint tends to become very stiff some hours after injury.

Next week we’ll look at what to do when you have a grade 1 ankle sprain.

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Poor Balance

Posted on June 7th, 2013 by Andries Lodder

Poor_balance

Do you have problems with your balance? Does it affect your daily living? What’s the cause and what can you do to improve it? These are some important questions that most of us would normally just brush aside.

Simple answer is we have to develop our Proprioception and our Vestibular Sensitivity. Now you probably asking yourself, what language am I speaking here. But instead of me going into so much detail, I thought it best to explain quickly what it means and then give examples in a table format that breaks everything down in ways we relate to, through sporting skills and through activities of daily living (ADL).

Kinesthesia is the awareness of the position and movement of parts of the body using sensory organs (hearing, sight, smell, touch), which are known as Proprioceptors, in joints and muscles. Therefore Proprioception is one’s own perception of the relative position of parts of our body and strength of effort being employed in movements.

Vestibular refers to your sense of balance. Your sense organs that tells you which way is up and which ways your head is accelerating is the semicircular canals. They are closely related to your hearing. Many people with hearing loss also have some degree of balance difficulties, since the vestibular (or balance) system and the auditory (or hearing) systems are so closely related.

Now that you know what affects your balance, here’s a table with examples of what to do to improve it and how that specific exercise can help you.

To Emphasize Proprioception

To Include Vestibular Sensitivity

Equipment: Peanut Ball

Activity – Balance on one leg while holding ball with outstretched arms parallel to the ground

Activity – Standing squat while holding ball with outstretched arms parallel to the ground

Focus for Observation – Queuing not to drop arms, keeping head as still as possible

Focus for Observation – Keep arms parallel to ground while moving down in squat, keep back straight and look straight ahead

Contribution to Sport Skill – Hitting ball away to save goal for soccer goally

Contribution to Sport Skill – Moving from crouched position to hit ball away and save goal

Contribution to ADL – Pushing trolley while shopping

Contribution to ADL – Picking up groceries from ground and packing it away in cupboard above

 

 

To Emphasize Proprioception

To Include Vestibular Sensitivity

Equipment: Foam Rollers

Activity – Balance foam roller vertically up in one hand, with arm in front of body and standing as still as possible

Activity – Balance foam roller vertically up in one hand, with arm in front of body while walking

Focus for Observation – Queing not to drop arms, keeping head as still as possible

Focus for Observation – Keep arms parallel to ground while walking, keep head still while walking around

Contribution to Sport Skill – Playing darts, keeping head, arm and shoulder as still as possible

Contribution to Sport Skill – Clay-pidgeon shooting, the moving of the shotgun from a position below to above and holdoing it still to aim, improve accuracy

Contribution to ADL – Balancing plate in hand while standing still

Contribution to ADL – Walking around waitering carrying tray with filled glasses

 

 

To Emphasize Proprioception

To Include Vestibular Sensitivity

Equipment: Medicine Ball

Activity – Standing up straight, 90degrees shoulders, elbows flexed, shoulder externally rotated and balancing MB in hand with palm facing up

Activity – Holding MB at level of head, with palms underneath ball, throw ball up and on decend don’t catch, but bend knees and extend while pushing up to throw again for certain amount of repetitions

Focus for Observation – Keep head still and upper body straight and not leaning to opposite side

Focus for Observation – Watch for no swaying movements

Contribution to Sport Skill – Waterpolo, holding ball before deciding to pass

Contribution to Sport Skill – Volley ball, the upward flick

Contribution to ADL – Holding coat in hand over shoulder while posing for picture

Contribution to ADL – Throwing baby up and down in the air and catching baby again, obviously.

 

 

To Emphasize Proprioception

To Include Vestibular Sensitivity

Equipment: Theraband

Activity – Resisted Internal rotation with theraband

Activity – Shoulder bent row with resistance theraband

Focus for Observation – Keep head still, elbow on the table and overcome opposition by internal rotation of shoulder.

Focus for Observation – Keep back straight, knees slightly bent, pull both elbows to the ceiling.

Contribution to Sport Skill – Arm wrestling

Contribution to Sport Skill – Rowing

Contribution to ADL – Pouring water from a kettle at high heights

Contribution to ADL – Starting an old fashioned lawn mower

 

 

To Emphasize Proprioception

To Include Vestibular Sensitivity

Equipment: Dumbbells

Activity – Shoulder mobility pendulum with dumbbells

Activity – Resisted shoulder front raise

Focus for Observation – Back straight, arm straight, hold dumbbell and rotate in small circles from shoulder.

Focus for Observation – Sitting on a physio ball raise alternate arms to the front. Maintain neutral spine as much as possible.

Contribution to Sport Skill – Artistic Gymnastics with ribbon

Contribution to Sport Skill – Swimming free-style

Contribution to ADL – Mixing the clothes in the bath (hand washing)

Contribution to ADL – Lifting shopping packets to be packed away in a cupboard above shoulder height.



These are just a handful of the simple exercises to help improve your balance. For more challenging exercises, give me a call. 

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Top 10 Tips For Creating Washboard Abs…

Posted on May 10th, 2013 by Andries Lodder

by Steve Peralta

brad-pitt-six-pack-abs

You don’t need a six-pack or washboard abs to be happy or healthy…but they’re pretty cool to have.  Most men (and some ladies) wished they had them.  I’m not going to go into too much detail in this post, but will succinctly share with you my Top 10 Tips for creating a flat, strong and well-defined stomach. 
I’m 34 and I have this often-times elusive addition to my physical make-up…so in that regard I’m qualified to know!  Some people think that only the genetically gifted are allowed access to the domain of the well-placed stomach bumps…but that’s not the case.  If I were to stray too far from the tips I’ll lay out for you below, in time, I’d share the mid-riff of the masculine masses.  It can be fairly easy to tone the upper portion of your abdominals… But if you don’t take care of yourself and follow the tips I’ll share with you, you’ll always hold onto that swollen lower belly.  
Before I share my tips with you, I’d like to stress that it’s not only aesthetic benefits one derives from a flat stomach.  If there is one place you don’t want to hold body fat, it’s in the region of the stomach.  This visceral fat (fat around the organs) is dangerous and dramatically increases one’s chances of developing modern day issues such as diabetes and heart disease. 
Anyway, let’s move onto my Top 10 Tips for Creating Washboard Abs.  Like I said, I’m not going to go into too much detail, but will just share what I know to be true and effective.  If you’d like any further info please feel free to subscribe to my blog and/or ask me a question via facebook or posting directly on this blog!

In no particular order…

1. Eat Organic Food and eat enough protein and fat for your needs.  Eat lots of green leafy veg too.

2. Drink 3 glasses of water on waking and then between 5-10 more throughout the day…depending on your size and amounts of exercise. (0.033 x bodyweight in kg’s)

3. Focus on the big, high energy movements at the gym – Think deadlifts, squats, cable pushes, cable pulls, lunges, push-ups on swiss ball…

4. Don’t do sit-ups on the ground.  Do your crunches lying back on a swiss ball so that you exercise your outer abdominals in the full range of movement. (Start movement by drawing chin towards chest and take it slow)  If you’re strong enough, hold a weight on your chest during your swiss ball crunches, but be careful and use only perfect technique.

5. For most people, I suggest you eliminate gluten.  If you don’t you’ll be forever stuck with that lower belly swelling.

6. Try to be asleep by 10:30pm and aim for 8hrs sleep.

7. Cut out all processed food.  This includes soda’s, take-aways, cakes and sweets etc etc.  If you can’t cut out entirely, then stick to the 80/20 rule.

8. Try and limit alcohol.  If you do drink it, choose good quality alcohol (organic and biodynamic red wine, good quality tequila).

9. When you do cardio, choose high intensity interval training over too much slow, long distance style running.  Think outdoor sprints with decent rest periods inbetween or follow that same protocol on the stationary bike.

10.  Meditate/Pray/Contemplate/Deep Breathe…..essentially whatever floats your boat but allows you to relax and stress less!  Commit to even just 10min a day of a practise that works for you…where you can just sit, relax, breathe deeply, quieten the mind and let go of any accumulated mental stresses.

 

http://healcoaching.com/my-top-10-tips-for-creating-washboard-abs/

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Stretching

Posted on May 7th, 2013 by Andries Lodder

stretching

 

When embarking on any sort of physical activity a good warm up and stretching session is of utmost importance, this is the one thing all experts can agree on. However there is much debate as to which style of warm up or method of stretching that should be used. The idea of a warm up has several main objectives; this is to increase blood flow and cardiac output to the skeletal muscles and also to increase in muscle temperature thereby elevating enzyme activity level.

It is very important to be able to move a joint throughout its full range of motion (ROM). Inadequate flexibility can contribute to injury susceptibility due to the disturbance in the kinetic chain resulting in the compensation of other joints, such as the relationship between hamstring tightness and lower back pain.

Stretching has been linked to not only improving flexibility, but also decreasing the risk of injury and minimizing muscle soreness.

There are various types of stretching techniques all with different results, here are just a few:

Static Stretching

In a static stretch one assumes a position which applies a stretch to the targeted muscles, this position is held for 15-30 seconds. This is repeated 3 to 4 times, as the stretch is held the muscle relaxes and increase flexibility gradually.

Dynamic Stretching

Dynamic stretching is sport specific, you warm up dynamically and specifically related to the demands of the task at hand. Therefore mimicking your sporting movements. Dynamic stretching has shown to increase oxygen uptake, lower lactate concentration and improve efficiency of thermoregulation.

Proprioceptive Neuromuscular Facilitation (PNF)

PNF is commonly used to increase both active and passive ROM in both athletic and clinical environments. PNF allows for the greatest benefits in increasing ROM, however the benefits are mainly short term gains. With the PNF technique you utilize the shortening contraction of the opposing muscle to place the target muscle on stretch, this is then followed by a static contraction on the target muscle. So this technique involves alternation with contraction and relaxation in terms of both the agonist and antagonist muscles. It should ideally be done with a partner who understands the limits of a muscle when stretching. PNF has proven to have superior gains to other stretching techniques. However caution should be taken while performing this type of stretching.

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Steve Peralta – Wellness Coach

Posted on March 8th, 2013 by Andries Lodder

Steve Peralta – Integrative Wellness Coach and Founder of H.E.A.L

A path to Holistic Energised Artful Living…


Steve Peralta

As an earnest musician, Steve Peralta had aspirations of becoming famous for his well-crafted songwriting, but it was Heat Magazine’s coining of the name “Six-Pack Steve” which seemed to stick and garnered him the most attention. At least this tells you he knows how to get you a six-pack. However, what it doesn’t tell you is that despite the outwardly impressive physique, he was far from healthy. At around the age of 27, it seemed the effects of a less than mindful life had taken it’s toll.

Besides being a musician and theatre performer, Steve worked as a model. He was able to ‘sell‘ fitness on camera, but was hardly a well-oiled machine. He lived with back pain, shoulder pain, knee pain, stomach pain, insomnia and all kinds of irritating afflictions such as heart-burn, eczema and regular migraines. Surely being truly fit doesn’t constitute brokenness and dysfunction? The question is, what had happened to the young, seemingly well functioning all round athlete from the good old school days? Well, modern living it seems. Not knowing how to live a mindful, balanced life had created a reliance on sleeping pills (which never really worked), continual brain fog, relentless cravings for sugar (often in the form of an alcoholic drink) and a generally stressed-out feeling. Steve realised he needed something to change.

It has now been five years since he made a decision to study and become mindful of what creates optimal vitality and he can confidently describe himself now as fit, strong, healthy and happy. At 34, he has a more balanced physique than when he was younger and he feels great. The physical issues are gone and he knows how to create sustained and balanced energy for himself throughout the day.

How did he create this change? Well, he embarked on a 5 year journey of study and practical work through the C.H.E.K Institute in the U.S and UK to become a certified Holistic Lifestyle Coach (Level 2) and C.H.E.K Practitioner (Level 2). This enabled him to set up and run a successful Corrective Exercise and Wellness Coaching practise just outside of London up until the end of 2012. Using the skills and knowledge acquired through his studies, he was able to quite literally turn his life around, as well as the lives of many of his clients. The approach he uses helps to move people who need to perform to their maximum potential, out of pain, stress and dysfunction, toward a far more productive space of vibrant health and vitality. Steve is grateful for having found an avenue for transforming his creativity and passionate approach to life into something constructive and empowering for both himself and others. With this in mind, he has recently decided to make the move back home to South Africa, where he looks forward to connecting with as many people as possible in a collective journey toward authentic health in 2013 and beyond.

Besides the coaching, training and development of his brand, Steve is a speaker who presents on topics relating to optimal wellness in the modern world. His most recent engagement was his presentation on ‘Conditioning for Success’ at B Braun Medical’s national Sales Conference in London.

As a singer, musician and songwriter, music still forms an integral and passionate part of his life.

For more info on Steve, visit his web at www.healcoaching.com or contact him directly via email info@healcoaching.com or phone +27 712707381

Welcome to our team here at TechnoGym Wellness Centre, Design Quarter.

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Ripple Effect

Posted on March 4th, 2013 by Andries Lodder

ankle and knee

The foot and ankle joints are a very complex and interesting interaction of the ligaments which hold them together and the muscles which try to control them.

Chronic overuse injuries in the runner are an extremely common condition and sadly restriction of movement in the foot and ankle joints are often overlooked. In the average person these joint restrictions may seem unimportant and may cause only minor injuries and discomfort. But in the endurance athlete repetitive joint patho-mechanics on a ‘small’ area can have a profound ripple effect on the rest of the body and result in huge array of injuries.

These injuries range from nerve and vascular compression to an Achilles tendinosis. A quick example of this ripple effect is the common Iliotibial Band (ITB) Friction Syndrome.  It’s well known that a flat (pronated) foot will cause inward rotation of the lower leg and thigh, weak hip external rotators (your butt) and a tight ITB which rubs over the lateral femoral condyle and causes lateral knee pain.

Often there is joint fixation in the sub-talar joint (part of your ankle) of the foot for example and if this is not corrected these injuries take a long time to correct because the muscle you stretch and strengthen cannot unlock the affected joint.

These joint fixations are relatively easy to identify and correct through Chiropractic joint adjustments and can speed up recovery greatly!

By Dr Bradley Waterer, Chiropractor

For more information on Dr Waterer please visit: www.sandtonchiropractic.com

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Iliotibial Band Friction Syndrome (ITBFS)

Posted on January 16th, 2013 by Andries Lodder

itb

Do you have pain at the outer side of the knee or thigh?

You could have ITB friction syndrome.

This condition is exacerbated by sporting activity and is commonly seen in runners, cyclists and endurance athletes.

What is the ITB?

The iliotibial band is a thickening of the fascia and connective tissue that envelops the whole thigh.  It extends from the gluteus maximus muscle and a muscle called the tensor fascia lata, down towards the femur, tibia and fibula bones i.e. around the outer side of the knee. Its function is to provide lateral (outer) stability between the knee and the hip.

What causes ITB friction syndrome?

If the muscles around the hip are tight, this can cause compression further down around the lateral femoral condyle, thus causing pain at the outer side of the knee. Altered biomechanics and muscle imbalances play a role in ITBFS. It often arises in runners and cyclists with weakness of their hip abductors and overworked hip adductors. These imbalances place compressive loads through the ITB, causing irritation and pain. The pain occurs at around the same time/distance during activity. Longer training sessions, downhill running and running on cambered courses often aggravate the symptoms. 

Treatment of ITB friction syndrome

One can use ice, anti-inflammatories and corticosteroid injections for acute pain. Physiotherapy is largely beneficial in the treatment of ITBFS. We use different modalities, including massage, myofascial release, dry needling, electrotherapy and various taping techniques to reduce muscle tension, tone and pain in the ITB. One can stretch the ITB, however studies have shown that the ITB has the strength of soft steel, thus merely stretching it is not very advantageous. What is more useful  is strengthening the hip abductors and external rotators (pelvic stabilizers) to address underlying weaknesses. Teaching one to self-massage over the foam roller is also helpful.

merryn manley 

If you have more queries about ITB pain give Merryn a call on 0836954794 or email her at info@physioatmerryn.co.za

Link to her Webpage: http://www.physioatmerryn.co.za/default.asp?CPH_ID=1952

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The Right Expert

Posted on September 5th, 2012 by Andries Lodder


  Modern Athlete Magazine September Issue: Ask an Expert


  Question

Over the years I have suffered from regular niggly injuries from running as well as other sports like soccer, tennis and rowing. I usually go to a Physio to be patched up, but have never been to a Biokineticist before, and am wondering if that would help? – Sue, Randburg

Answer

It seems like you are an active person taking part in a variety of sports. The majority of them seem to be activities involving a lot of running, therefore there’s a sense of repetitiveness involved with all of the above sports that can lead towards overuse injuries, especially if you continue participation with niggly pains. However there could be many reasons for injuring yourself, so going to a Physio first is always a good place to start your recovery process.

Physiotherapists and Biokineticists work closely together and treatments normally overlap during the rehabilitation period. One difference between the Physio and the Biokineticist is that the Physio concentrates on the specific site of the injury, where as the Biokineticist looks at the cause of the injury and provides rehabilitative exercises to correct it.

To clarify the issue further by use of an example, say you have been running consistently for the last year with no discomfort, and all of a sudden you get a sharp pain in your right knee during your run. Your knee swells up and weight bearing causes lots of pain, you would need to immediately consult your Physio to help with the swelling and inflammation and to get you pain free. Now that the injury is better, you need to correct what was causing the pain. Your Biokineticist does a biomechanical analysis of your whole body and picks up that your right foot has no arch (flat footed or pronated) compared to your left. Therefore the excessive pronation of the right foot has created an unstable knee by collapsing inwards during running and causing damage inside your knee. To correct this you have to do specific exercises to build up the arch in your foot as well as correcting muscle imbalances in your legs. Thus improving the stability in your ankle and knee and keeping you injury free.

www.modernathlete.co.za   

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Lance Armstrong’s Official Statement

Posted on August 27th, 2012 by Andries Lodder

Lance Armstong’s Statement of August 23, 2012



AUSTIN, Texas – August 23rd, 2012 – There comes a point in every man’s life when he has to say, “Enough is enough.” For me, that time is now. I have been dealing with claims that I cheated and had an unfair advantage in winning my seven Tours since 1999. Over the past three years, I have been subjected to a two-year federal criminal investigation followed by Travis Tygart’s unconstitutional witch hunt. The toll this has taken on my family, and my work for our foundation and on me leads me to where I am today – finished with this nonsense.

I had hoped that a federal court would stop USADA’s charade. Although the court was sympathetic to my concerns and recognized the many improprieties and deficiencies in USADA’s motives, its conduct, and its process, the court ultimately decided that it could not intervene.

If I thought for one moment that by participating in USADA’s process, I could confront these allegations in a fair setting and – once and for all – put these charges to rest, I would jump at the chance. But I refuse to participate in a process that is so one-sided and unfair. Regardless of what Travis Tygart says, there is zero physical evidence to support his outlandish and heinous claims. The only physical evidence here is the hundreds of controls I have passed with flying colors. I made myself available around the clock and around the world. In-competition. Out of competition. Blood. Urine. Whatever they asked for I provided. What is the point of all this testing if, in the end, USADA will not stand by it?

From the beginning, however, this investigation has not been about learning the truth or cleaning up cycling, but about punishing me at all costs. I am a retired cyclist, yet USADA has lodged charges over 17 years old despite its own 8-year limitation. As respected organizations such as UCI and USA Cycling have made clear, USADA lacks jurisdiction even to bring these charges. The international bodies governing cycling have ordered USADA to stop, have given notice that no one should participate in USADA’s improper proceedings, and have made it clear the pronouncements by USADA that it has banned people for life or stripped them of their accomplishments are made without authority. And as many others, including USADA’s own arbitrators, have found, there is nothing even remotely fair about its process. USADA has broken the law, turned its back on its own rules, and stiff-armed those who have tried to persuade USADA to honor its obligations. At every turn, USADA has played the role of a bully, threatening everyone in its way and challenging the good faith of anyone who questions its motives or its methods, all at U.S. taxpayers’ expense. For the last two months, USADA has endlessly repeated the mantra that there should be a single set of rules, applicable to all, but they have arrogantly refused to practice what they preach. On top of all that, USADA has allegedly made deals with other riders that circumvent their own rules as long as they said I cheated. Many of those riders continue to race today.

The bottom line is I played by the rules that were put in place by the UCI, WADA and USADA when I raced. The idea that athletes can be convicted today without positive A and B samples, under the same rules and procedures that apply to athletes with positive tests, perverts the system and creates a process where any begrudged ex-teammate can open a USADA case out of spite or for personal gain or a cheating cyclist can cut a sweetheart deal for themselves. It’s an unfair approach, applied selectively, in opposition to all the rules. It’s just not right.

USADA cannot assert control of a professional international sport and attempt to strip my seven Tour de France titles. I know who won those seven Tours, my teammates know who won those seven Tours, and everyone I competed against knows who won those seven Tours. We all raced together. For three weeks over the same roads, the same mountains, and against all the weather and elements that we had to confront. There were no shortcuts, there was no special treatment. The same courses, the same rules. The toughest event in the world where the strongest man wins. Nobody can ever change that. Especially not Travis Tygart.

Today I turn the page. I will no longer address this issue, regardless of the circumstances. I will commit myself to the work I began before ever winning a single Tour de France title: serving people and families affected by cancer, especially those in underserved communities. This October, my Foundation will celebrate 15 years of service to cancer survivors and the milestone of raising nearly $500 million. We have a lot of work to do and I’m looking forward to an end to this pointless distraction. I have a responsibility to all those who have stepped forward to devote their time and energy to the cancer cause. I will not stop fighting for that mission. Going forward, I am going to devote myself to raising my five beautiful (and energetic) kids, fighting cancer, and attempting to be the fittest 40-year old on the planet. 

http://lancearmstrong.com/news-events/lance-armstongs-statement-of-august-23-2012


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Ask an Expert: Breathing Problems

Posted on August 16th, 2012 by Andries Lodder

Modern Athlete Magazine August 2012 Edition



Question:

“I need advice on low lung capacity and running/cycling. I was diagnosed with 66% lung capacity, I am 36 years old and though I do run and cycle I just battle the whole way with my breathing. Is there anything I can do to improve my breathing or running as I am getting very despondent – I don’t take anything for it as was told nothing would help me? Many Thanks Emma Chisholm”

Answer:

Unfortunately there is nothing you can do to get back to 100% of your lung capacity, but fortunately with specific testing and training you can utilize the 66% you do have available to the best of your ability scientifically.

You are born with a particular maximum lung capacity which is called VO2max. VO2max stands for maximum rate of oxygen flow. VO2max is an important test for evaluating the cardiovascular capacity of an individual and is the maximum capacity to transport and utilize oxygen during training. It is also known as aerobic capacity, which reflects the physical fitness of a person. In your case you only have 66% of your VO2max, hence the importance on training smart.

Another test to consider is Lactate Testing. It is considered to be the single most important determinant of success in endurance related activities. Training at the right intensity is important to help you reach your goal. During training, your body uses glucose as energy. The bi-product of the glucose breakdown is lactate. To get rid of the lactate in your blood, you need enough oxygen (O2) to break down lactate and re-use it as energy. When you don’t have enough O2 and produce too much carbon dioxide (CO2), lactate can’t be broken down and it accumulates in the blood and eventually you reach exhaustion. 

Utilizing the information from the VO2max and lactate tests we can identify the most appropriate training intensity and type of training for you specifically, to build your fitness level on your own pace.

An easier method is just to start running slower and concentrating on your breathing during running. The practice of deep breathing may aid in increasing your lung capacity’s efficiency. Deep belly breathing lowers the diaphragm to expand to its max during inhalation and uses your abdominal muscles to squeeze air out during exhalation, resulting in carrying more O2 to the muscles per breath.

www.modernathlete.co.za



 

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