Wellnessrevolution101’s Blog


Don’t Underestimate the Warm-Up and the Cool-Down

For some of you, it’s obvious – warm-up 30 minutes before your game and cool down 10-15 minutes after. For most of you, there are numerous excuses to skip it. I’m willing to bet most of you may not know how this idea and recommendation came about.

I remember how easy it was to warm up when I was in my teens and early twenties. I would stretch for about 5 minutes, jog for about 2 minutes and I was good to battle for 4+ hours. I think you all can relate to how easy it truly was. As I got older, I was painfully sore and stiff the day after. I pushed my warm-ups to 30 minutes and neglected to cool down because my busy life couldn’t afford it. The result was good but I was only to sustain this for about 2 more years. Now, it has come down to the old fashioned recommendation in order to get my body functional for the next day.

Here’s the truth about the warm up. As we get older, the stress hormone cortisol builds up. It’s the same hormone that causes you to rise to the occasion; unfortunately it is also a catabolic or hormone that breaks muscles and tendons down if sustained for a long time. The end result is more scar tissue – otherwise known as collagen. Collagen is tough to break down.

Back to cortisol: so you can see this elevated level could be a never-ending vicious cycle for those of you who are working at a stressful job. Over long periods of time it will also decrease your heart’s efficiency (general wear-and-tear). So what does this mean for you? It means that blood and proper nutrients don’t go to the right places for muscle repair and healing. The worst case scenario is heart disease or cardiomyopathies.

What does the warm up do? Well it’s meant to level out all this stress to your body and gradually build it up so it can run at optimal performance. The cool down is meant to do the same – gradually easing yourself back to resting form. If you choose not to cool down, you may have blood pooling. Blood Pooling? It’s when the blood from your muscles doesn’t return to circulation and can damage your veins and arteries. In the end, blood pooling can cause blood clots. What’s that mean? You could give yourself a nice lung/brain stroke and/or heart-attack. Enough said.

Solution:

What’s my pregame warm up? I usually start my warm at home by foam rolling. This is a cheap but great piece of equipment that helps roll out knots and the scar tissue built up in your body (please see my foam roll link under Recommended Products –> Rehab Equipment). When I get to the field, I start off with a 5 minute jog for about 300-400 yards. I focus on form and full stride with heel to toe action upon foot contact. I choose to run first before stretching so I can start my circulatory system and get the right body parts warmed up. I then go through some twisting, side to side jumps, quick cuts to get my knees and ligaments more flexible and sturdy. I end up stretching the most common tight muscles: the neck, chest, the upper back, calves, hip flexors, and internal rotators of the hips.

The cool down is pretty much the same, except I don’t do any of the cutting or jumps. I just do a light jog and stretch of the same muscles I listed above. If you need some ideas visit my website. Everyone is free to have their own methods of going about their warm up and cool-down. The main premise is to just do it.

Thanks and remember to live in the way of the warrior!

Justin C Lin

Justin is a featured columnist for DCAS’ “Weekend Warrior,” a practicing physical therapist in the DC metro area and founder of Wellness Revolution 101. If you wish to learn more, please visit his site and read his biography.



Wellness Revolution 101 is proud to announce the new partnership between DC Alumni Sports!
November 28, 2008, 10:07 pm
Filed under: fitness blogs, wellness

DCAS Logo

DC Alumni Sports is a news and media website.  Originally, it was designed to provide coverage of the alumni sporting leagues in the Washington, DC metro area. The result of teamwork from three partners, Ben Ellis, Caleb Parker, and Svet Voloshin, DC Alumni Sports rapidly developed into a platform from which participants in the DC metro sporting leagues could see themselves featured in the same kind of coverage as sports at the collegiate and professional level. Today, the website not only functions as a news platform, but also as a base and forum for the greater alumni community – providing networking opportunities, social functions, and even informational seminars. DC Alumni Sports is a subsidiary of DC3 Media, LLC.

Wellness Revolution 101’s founder Justin Lin will be creating articles and blogs relating to fitness, rehab, and performance enhancement. Justin will be lending his expertise to a new weekly column entitled, “The Weekend Warrior.”

Read his first article for DCAS. Click Here



June 2008 – My Dilemma
November 4, 2008, 4:51 am
Filed under: fitness blogs, wellness | Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , ,

For much of my life, I have asked why is life so slow. Why isn’t there a quicker or better way? I, like many of you, have been time crunched for years. With what? Life things, from the regular routine of exercising 3-5x a week, mantaining my hygiene, eating 3-6 well-rounded meals a day, drinking 8 cups of water. We often find it pretty good to live this way until it is interrupted by an incident like an injury or a funny ache somewhere. Then, you are sent in a panic frenzy, asking yourself is it serious, can I wait, or will it go away if I just leave it alone. Most often than not, the latter is most often the worst, and the former is a pretty darn good question.

Is it serious? OF COURSE IT IS! Why would you be panicked if it wasn’t? Things that break up your norm is a serious thing to consider; maybe not right now, but eventually it will take a toll and if you don’t take action, it will lead to a cascade of events from something small to something big, bad and ugly.

Back to my dilemma…
I was raised to believe that there is “always a better way” in this consumer society filled with quick slim/trim diets, mobile phones, internet, and excel sheets. Like most of you, I wanted it now and I wanted it cheap with the best results. I always questioned the traditional and conventional theory—that hard work produces the best results. Who wants to sit through the mundane and boring materials, exercises, classes.

Practicularly, as a practicing physical therapist, most of us forget that you all have lives out side of PT and can’t afford to spend a couple of hours per day to rehab a knee. Too many exercises, too much time, little gains are frustrating. Now I am not saying that shortcuts work in every case, but I believed that there MUST be bridges and shortcuts in life. You just have to look hard to find it.

So I began my quest in my youth to see if there was a more efficient way to reach the best outcome. Originating from a patient standpoint years before I started pursuing a Physical Therapy degree, I had it in my mind to find a better way for everyone. I felt as if I have devoted my whole life to prepare me for this point and I believe you all will be satisfied with the product. (See also Justin’s Journey and Testimonials)

What makes Wellness Revolution 101 any different from other quick self instruction applications? It’s built on the same concepts as all my predecessors, however, like Google, I realized that there were ways to simplify concepts, make the exercises quick, efficient, and applicable in daily life. It’s made to be easy and to memorable, with little to no aid needed. But I do plan on providing as much description or visuals as necessary. If you have some sort of ache and pain to alleviate and/or goal in mind to achieve and is one who is time consumed, give this a shot. I’ll be disappointed if you let this creative work pass by. Let me preface this, as in my disclaimer, that I DO recommend you see a professional before you start with my programs. You should not self-diagnose anything.

This site is made and developed by one of you…for all of you dreamers and free thinkers. Don’t ever give up your quest for a better solution!

Let’s begin!

Justin



Welcome Message
November 4, 2008, 4:48 am
Filed under: fitness blogs, physical therapy, wellness | Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , ,

Your body is the vehicle to fulfill life’s great opportunities.
WR101 will get you ready for those yet fulfilled chances.™

Welcome to Wellness Revolution 101!

I’m Justin Lin, PT, CSCS, the founder and author of WR101 e-books. My dream of reaching out to the public to share my innovative systems and theories of physical rehab and fitness has come true. I am excited to present to all of you my life’s work! I invite you to explore the site for your fitness, wellness, or rehabilitative questions and needs. From day-to-day fitness exercises to specific rehabilitative techniques, I am here to offer you guidance on your particular needs.

My premise is simple…to be REAL and to create a product that you will find easy-to-use. My system and mode of operation for rehab and fitness has always been to give you the very best guidelines that produce positive results with as little time needed. I’m a busy person like all of you. Sometimes, going to see someone is tough to fit in when dealing with minor back pain, but we all know, the longer you hold off the worse it will get. My plan is to teach all of you to take control. I’ve spent many years as a consumer of health care, worked as a personal trainer, and practiced as a physical therapist (see Justin’s Journey). I believe I will deliver the information most pertinent to you without overwhelming content, because unlike those who never took the time to explain it to you on your level, I will.

I’m passionate about what I do, but I’ll leave it to my work to show you that. Getting you better, whether it is in fitness, pain reduction, or even catching the subway on time is my business. I hope that you continue to work towards bettering yourself in health, mind, and spirit. As this is a “101″ course, we’re going back to the basics and then beyond! Please feel free to leave comments or recommendations so I can better serve you.

Have an exciting and happy-filled day,
Justin



November 1, 2008-Vision Wellness: What you should know about polarized sunglasses
November 3, 2008, 3:27 am
Filed under: fitness blogs | Tags: , , , , ,

What you should know about polarized sunglasses.

Taken from: http://www.spectacleworld.co.za/products05.htm

Imagine you are standing on the shore of a calm lake in early morning. What you see is a bright, glasslike mirrored surface on the water, with no detail, little contrast, and poor color saturation. As you slip on your polarized glasses, the bright, glasslike mirror is replaced with a scene that shows detail and has deep colors and good contrast. That’s what polarized lenses can do. Photo-graphers use them to add bolder colors and deeper contrast to their photographs. The polarized lenses remove the glare and improve the visual quality of the picture, much the same way polarized ophthalmic lenses perform for the patients who wear them.

Polarized lenses are made from a special polarizing film that is applied in the factory on the front surface of the lens. This film allows light rays to be filtered, consequently improving the vision in strong light conditions. Polarized lenses will protect you from UV rays, glare and intense light. In combination with a reflection-free coating, polarized lenses are ideal for fishing and driving.

Polarized Sunglasses
For years, boaters and fishermen have used polarized sunglasses to reduce glare from the water that they spend so much time on. In the past few years, however, the benefits of polarized sunglasses have been realized by a variety of other outdoor sports enthusiasts as well as by drivers and general use wearers. The popularity of polarized lenses has increased dramatically, as has availability.

Besides boaters, people that benefit most from polarized sunglasses include skiers, golfers, bikers, and joggers, who enjoy a clearer view and elimination of glare.

These sunglasses can be used for driving and in fact can reduce the glare that comes off a long, flat surface such as the hood of the car or the surface of a road. Polarized sunglasses can also be used indoors by light-sensitive people such as post-cataract surgery patients or by those exposed to bright light through windows.

How Do Polarized Lenses Work?
Light reflected from surfaces like a flat road or smooth water is generally horizontally polarized. This horizontally polarized light is blocked by the vertically oriented polarizers in the lenses.

The result: a reduction in annoying and sometimes dangerous glare. There is some debate on the effects of polarized lenses on snow-covered surfaces. Some experts say they can reduce the intense glare that is caused by sunlight reflecting off snow.

Others purport that the lenses are not satisfactory for sports such as downhill skiing because they may not provide the contrast the eye needs to distinguish ice patches or moguls. In addition, polarized lenses may also react adversely with liquid crystal displays (LCDs) found on the dashboards of some cars or in other places such as the digital screens on automatic teller (bank) machines. The problem with LCDs is that when viewed through polarized lenses from a certain angle, they can be invisible. (This is how you can check if it can be a real or a fake polarized sunglass)

However, for most other sports and activities, polarized sunglasses can offer great advantages. And today, many types of polarized lenses are available on the market.
Whether you spend your time boating or waterskiing, inline skating or mountain biking, driving or jogging, polarized sunglasses are an excellent choice.

Understanding Polarized Light and Polarized Lenses
While they enjoyed only limited use among optical professionals for many years, polarized lenses have become the first choice for anyone interested in a comfortable and attractive sun lens.
Illustration of polarised lensesThe principle of polarized light reduction is best illustrated by thinking of a polarized lens as a Venetian blind. The blind blocks light at certain angles while allowing light to transmit through selected angles. Polarizing filters are aligned 90° to the angle of the polarized light. As spectacle lenses are designed to eliminate the polarized light in the horizontal plane, the filter is placed vertically in the eyewire or eyerim. This means that the filter must be properly aligned during surfacing and edging layout, otherwise the filter will not work properly.

Tint vs. Polarized
Although darkly tinted sunglasses may reduce brightness, they do not remove glare like a polarized lens. In addition, dark sunglasses without added ultraviolet protection may cause more damage to the patient’s eyes than not wearing sunglasses at all. The darkness of the lens can cause the pupil to dilate, letting more ultraviolet rays into the inner parts of the eye. Polarized lenses solve both problems by eliminating glare and filtering out harmful ultraviolet light because the filter reduces the polarized glare and also has ultraviolet absorbing properties.
Today’s polarized lenses represent the best sunwear and outdoor lifestyle options available. With a little explanation and demonstration on your part, your patients will enjoy the benefits of these lenses for years to come.

Advantages of Polarized Lenses

Features:

  • Filters glare
  • Enhances contrast
  • Reduces squinting
  • Constant density tints
  • Backside AR compatibility
  • Tintable and coatable
  • Lightweight
  • Thin

Benefits:

  • Reduces eyestrain, greater comfort
  • Improves visual acuity, provides safety
  • Eyes feel rested
  • Realistic perception
  • Reduces reflections and enhances visual clarity
  • Certain lens materials can be darkened and provides limitless color options
  • Comfortable Attractive-looking sunwear

Check out some polarized sunglasses here:

Your #1 Fan,

Justin



Check out my site
November 3, 2008, 3:13 am
Filed under: fitness blogs | Tags: , , , ,