Filed under: fitness blogs, fitness, exercise, ebooks, injury, physical therapy, wellness | Tags: cool down, fitness, rehab, warm up, weekend warrior, wellness
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.
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
Filed under: fitness blogs | Tags: eye health, eyes, polarized, sunglasses, vision, wellness
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.
The 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
Filed under: fitness blogs | Tags: daily exercise programs, fitness, rehab, rehabilitation, wellness
