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What is functional (training)?

TodayCrossFit’s topic is functional training; and yes I know when someone whispers the words functional training people immediately think CrossFit.  But, that is a stereotype or way of thinking which we should get away from.  Functional training is any kind of exercise training that has direct transferability to an everyday task or performance based movement.  So what does this mean to avid exercisers, athletes, and the special populations? The answer is that functional training is for everyone that which wants or needs to become proficient in a task that which could be as complex as a CrossFit Competition or as simple as activities that help the elderly at daily chores.Fireman

We touched on what functional training is, now let’s look at how to design a functional training plan. Everything with in functional training programs like other programs are designed around goals, or a daily task.  So for example, firefighters will need to be able to carry and or drag a person out of a bad situation. Now that we got the task, how can an exercise mimic that task or situation?   The best exercises that would have the best transfer to this task would be either a sandbag carry for distance or a sled pull.

On the other hand, functional training could be used to help an elderly woman become more independent and increase her quality of life by making daily activities Chairstandeasier.  For example, performing normal chair squats while holding a medic ball could directly transfer to picking up a bag of groceries off the floor and setting them of the kitchen counter.

All Functional training is an exercise or training plan that has direct transferability to an everyday task or performance based task. It is not only for extremely athletes that compete in CrossFit but all so for the rest of the population as a whole. So, if you want to become more proficient in
a movement or task, functional training is what you are looking for.

Functional Training

Posted on October 10, 2014 by Buddy Broncho

Yoga and Its Benefits

Yoga has been around since the year 300. Its participation has been increasing tremendously throughout the past few years and it seems everyone is getting on board the yoga train. Yoga is defined as maintaining harmony between mind, body, and spirit. People use it for many different reasons, such as strengthening the body, increasing concentration, stretching muscles, relaxing, and most importantly, to have an experience of higher consciousness.

There are also many benefits other than ones stated above, which include but are not limited to:

  • Increased immune system and pain tolerance
  • Increased metabolism and GI functions
  • Decreased heart rate and blood pressureYoga 2
  • Delays the aging process and improves posture
  • Increased strength and energy
  • Better overall balance and sleep efficiency
  • Decreases anxiety and stress; therefore gives more positive outlook on life
  • Lowers cholesterol and glucose levels

Yoga classes are going on now near you!

UCO Wellness Center yoga schedule August 18th – Oct. 10th, 2014:

Mondays- 4:15-5:00pm Room 134

Tuesdays- 6:15-7:05pm Room 104

Wednesdays- 5:30- 6:15pm Room 134

Thursdays- 7:00-7:50pm Room 104

Info from

http://www.nursingdegree.net/blog/24/77-surprising-health-benefits-of-yoga/

Yoga 1

Posted on September 30, 2014 by Buddy Broncho

Marathon Training

By Cameron Pound

The Memorial Marathon this past weekend brought thousands of people from many backgrounds to run for a cause, but how many of them actually prepared for the event properly? Many people hate running, while others run for fun, but whether you enjoy the idea of long distance running or not, a benefit marathon or running for a cause can make you change your mind. There are many people who like the idea of running a marathon but once they do it they realize that they aren’t prepared for it. I am going to provide you with some helpful hints to preparing to run a marathon and not hurt yourself or not be able to finish.

1. The proper diet is important, and hydration is considered to be equally as important, but these two things don’t put one foot in front of the other.
2. The mileage you put in during the preparation is of vital importance. Gradually increasing mileage each week is an important step in training. With this gradual increase, it is not necessary to run more than 20 miles in one day. This can cause overtraining and injuries that can sneak up on you and only hurt you in the long run.
3. Though you increase the mileage each week, make sure to taper off in the last week or two leading up to the big day in order for your muscles to recovery enough to perform at your greatest capability during the run.
4. Recovery is a must; ice and stretch out any soreness that may occur, with the knees and shins being the main focus.

A full schedule of marathon training, week by week, can be found here. This website will give you information on any and everything you may need in order to prepare and perform a marathon. Even if you aren’t fast enough to win, this is one grueling but incredibly helpful way of improving your fitness in the most extreme way!

Posted on May 3, 2014 by Buddy Broncho

Exercise and Pregnancy!

By Lakisha Laster

Many people believe that exercise during pregnancy could be detrimental to the fetus. Those people are WRONG! Exercise during pregnancy is beneficial to both mother and fetus, physically and psychologically. For the mother it can help with excess weight gain during pregnancy, self body image, anxiety and depression, and the aches and pains of carrying the extra weight around. For the fetus it helps prepare them for the stresses that come along during labor and delivery.  Many side effects that come along with pregnancy can be reduced or prevented by thirty (ONLY 30!) minutes of low intensity exercise most days of the week. Pregnant women should avoid weight bearing activities, the contracting of abdominal muscles, and lying on their stomachs. Women should also be seen and given physical checkups periodically through their pregnancy. It is said that women who exercise throughout their pregnancies will continue to exercise after pregnancy, since pregnancy is when the best habits are formed.

DO’S

  • Push yourself to exercise!
  • Get the recommended amount of 30 minutes a day, most of the days of the week.
  • Warmup
  • Swim, walk, bike
  • Involve others that motivate you
  • Eat healthy
  • Use correct form
  • Keep your baby in mind
  • Stretch
  • Keep hydrated

DON’T’S

  • Avoid weight bearing activities
  • Avoid contraction of abdominal muscles
  • Avoid vigorous intensity activities (if not an avid exerciser before)
  • Avoid lying on your stomach
  • Overheat

Keep your baby in mind and focus on all of the benefits exercise could bring to the both of you.

References

Artal, R., & O’Toole, M. (2003). Guideline of the American College of Obstetricians and Gynecologists for exercise during pregnancy and the postpartum period. British Journal of Sports Medicine, 37, 6-12

Toity, D. (2004). Exercise and Pregnancy. MMedSci. Research Digest. Primary health care Journal, 14(1), 8.

Posted on May 1, 2014 by Buddy Broncho

Dihydrogen Monoxide and You

By Taylor Lesser
So what was that magical fluid in “Michael’s Secret Stuff” in the movie Space Jam that took the Toon Squad to a victory over the Monstars? The bottle wasn’t anything more than dihydrogen monoxide, more commonly known as water, but Bugs Bunny convinced the rest of the Toon Squad it was what gave MJ his talent. Just like water helped the Toon Squad take down the Monstars, it also helps your body fight the performance loss and dangerous health side effects of dehydration before, during, and after a workout.
Dehydration is a very real problem for a lot of athletes and gym goers every day. How often do you think you drink 3 liters of water? This is the recommended amount of daily water intake for men set by the Institute of Medicine and equals about 12 cups a day. The recommendation for women is slightly lower at 2.2 liters per day, which comes to about 9 cups. These are only suggestions but are at least a good goal to keep in mind but what about for those who exercise regularly? During a workout there are a few extra guidelines to keep in mind:
• Weigh yourself before and after a workout to monitor water lost through sweat, breath, and general cooling of the body.
• Drink 20-24 ounces of water for every pound lost. This equals about 3 cups of water.
• Be sure to hydrate between exercises and during breaks. If you’re thirsty take a water break ASAP.
• Monitor your urine color and volume. A large volume with light, diluted color indicates a good level of hydration. But a small volume and darker color? Get some water!
Water is a very important aspect of nutrition and performance; your body is 60% water after all. Whether you’re battling on the court against giant alien superstars or getting your daily dose of exercise, keep yourself hydrated and healthy.
Sources:
http://sportsmedicine.about.com/od/hydrationandfluid/a/ProperHydration.htm
http://www.mayoclinic.org/healthy-living/nutrition-and-healthy-eating/in-depth/water/art-20044256

Posted on April 29, 2014 by Buddy Broncho

Good Alternatives to Treadmills

There are many people out there who exercise on a regular basis and those on a more moderate basis. One thing that can be common for both groups is getting bored or staleness if using the treadmill on too much of a consistent basis which could cause a person to cut back on his or her cardio or cut it out altogether. To hinder this type of action to take place, it is important to find alternatives that can be a great cardiovascular workout but something that does not feel all too familiar, so to speak. There are certain factors that could come in to play that could limit certain options, especially those that take place outdoors because of inclement weather and so forth. One of the more trending options recently is boot camps, which involve many different types of exercises done at a high intensity. Great alternatives to treadmills when the weather is nice is going to the local park to go for a run or jog, go biking, or find some other related activity outside that would be conducive to a really good cardiovascular workout. More option will vary depending on the gym that the individual is paying a membership to. For instance, most fitness centers and gyms have bikes, ellipticals, and rowing machines. There are certain gyms that can provide other options, such as, the Jacobs Ladder, stair climbers, and some more high efficiency treadmills, which have speeds and inclines which are much higher than traditional treadmills. No matter what might sound good to a particular person, there are numerous options are variations that are out there for any person to get a great cardiovascular workout in. So the next time you feel bored, try a new machine or get outside and find something enjoyable.

Donny Hein

Posted on April 28, 2014 by Buddy Broncho

One of the hardest questions to answer is “why?”

I know that I am ranting about this in April; a couple of months late, but one of my biggest pet peeves about a person’s New Year’s revolution is when it is to start working out again. The reason I hate this so much is because the majority of the people who say they are going to start exercising again in their New Year’s Revolution stop using their gym membership in just a few short weeks. I feel like the reason for this is because they are not able to answer the hardest question. WHY ARE YOU EXERCISING? This is a question that very few can answer with sincerity in their heart, but when you can, you can be committed. A lot of people who are just starting back up say that they just want to lose weight, tone up, build muscle mass, or they have some other very common reason. A lot of the times you really need some other reason that is personal to you that will drive you to succeed. That is why there are so many gym memberships collecting dust. Most people who start back up after a long break do not have the commitment to lose weight, tone up, or build muscle mass because they do not know how to make it personal to themselves so they lose interest. Your why has got to be something that motivates you so much that when you wake up in the morning it is the first thing you think about. Your why needs to be that one thing that when you feel like you are getting discouraged all you have to do is think about that one thing and it keeps you going through the day and through your workout. Could it be to lower your chance of heart disease because it runs in your family? Did one of your close friends just suffer a mild heart attack because he/she is so unhealthy? Could it be because you want to be able to play with your kids again? Could it be because you are tired of having to wait for that close parking spot because you know that if you park far away you will be out of breath before you make it to the front door? What kind of influence do you want to have on your kids as they grow up? These are some of the personal questions that you have to ask yourself when you are thinking about why you want to do something, especially starting back up at the gym when you have had such a long absence. Starting to exercise again can be very challenging because it takes so much effort but it is easy when you figure out why you want to do it. Anyone can make a New Year’s Resolution. But it takes a special kind of someone to know exactly what they have to do to keep going and improve their quality of life. The best thing about it is that quality is inside all of us. Once you find it you will know it. Stop making yourself empty promises. Reach down deep. Ask yourself, “What is my why?” Answer that question and you will find that quality of life you have been missing.  I have answered my, “Why?” Can you answer yours?

Jared Hardcastle

Posted on April 24, 2014 by Buddy Broncho

Weight Training during Pregnancy

Research regarding weight training during exercise can cause quite a controversy. Despite the controversey, there are a few tips that can help pregnancy women workout more safely and comfortably. I urge you to keep an open mind. After all, getting back into an exercise routine after you have a little one can be pretty tough.

1.  Keep up your routine. Just be advised to lower the intensity, not working as vigorously . If you did not exercise before becoming pregnant, you need to make sure you get the green light by your doctor first.

2. Even though every pregnancy is different, and you may feel normal, only workout when you are feeling well. If for some reason you feel light headed, stop what you are doing and call the doctor. Even though you are already in shape, some things may be saying something different on the inside.

3.  If you are trying to find exercises to strengthen your body, avoid doing exercises on your back. There are numerous Pilates and yoga DVD’s made for woman during your pregnancy to help with strengthening of your body. These can relax you and strengthen your abdominals which can lead to an easier delivery. Strengthening your abdomen is also great for helping with lower back pain! I mean, what woman doesn’t want a strong core to help support the little one.

4.  If you want to work on cardiovascular fitness, opt for using the treadmill or elliptical. The elliptical is great if you have joint problems, because it is a low impact exercise. The treadmill is great too, because you can choose how fast, slow and the incline you want to accomplish that day.

5.  Stay hydrated!!!!! Staying hydrated helps reduce swelling, constipation, braxton hicks contractions, nausea, bladder infections and even headaches!

6.  The most important one: Listen to your body. Everyone has a different experience being pregnant. Even each pregnancy a woman has can be completely different. If you ever feel light headed or think you can not go anymore, do not chance it. Call your doctor and tell him or her how you are feeling.

Krystal Nelson

Posted on April 23, 2014 by Buddy Broncho
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