Holistic Fitness 101

As a basketball player, we cannot run from a lower-body injury. It is like a common injury for sport such as basketball, football, rugby and etc. I also experienced a lower leg injury which is shin splint before. I know that a lot of people will experience this injury. So today, I will share with you guys the rehabilitation plan for a lower leg injury. the rehabilitation plan includes goals and exercises. There are several phases of the plan. All of these rehabilitation plans are my own plan that I make for my client before. Any questions you may ask below.  Phase 1 Goals: 1. Reduce pain 2. Full pain free range of movement 3. Resume normal walking     Exercises Range of movement and stretching program 1. Calf stretch 2. Active ankle range of movement 3. Ankle ABC 4. Knee straightening in lying   Strengthening 1. Knee straightening in sitting 2. Towel toe curls 3. Paper pick ups 4. Toe Raises   Proprioception, balance and co-ordination 1. Gym ball sitting balance General mobility and ca

A training program has to be developed to meet the individual needs of the athlete and take into consideration many factors: gender, age, strengths, weaknesses, objectives, training facilities, etc. As all athletes have different needs, a single program suitable for all athletes is not possible.   Most of us are able to achieve a higher level of fitness with proper conditioning. The ability to increase our cardio endurance and muscular strength need to be a gradual process for numerous reasons. One, it prevents injuries. Two, it builds self-confidence. Three, with the correct training, you are able to see and feel your progress and know what you are achieving with your goals. However, people who want to increase their fitness level must follow all the sequences and try the best to reach until the last day of the program and they will get their goals.  Here, I will share a draft for you guys. This is the example of my draft, you guys can make it as a guide to prepare your own training p

Based on my experience as a trainer, I always remind and teach my client that anatomical adaptation is very important for them if they want to start the workout. This is because it is the main step of strength training. Its aim is to brace muscles and tendons for higher loads of the heavier Maximum Strength period. More workouts are performed at this time of year than at any other time when increased total body strength is a target, and other types of preparation are limited. If required, circuit training will attach an aerobic aspect to this phase — providing a double gain at a period when days are always small and outside activities are restricted. This is the guide of anatomical adaptation for you guys. Make sure to follow it correctly. If possible, get advice from a certified trainer. Anatomical Adaptation (AA) phase Total sessions/Phase 8-12 Sessions/Week 2-3 Load Select loads that allow only 20-30 reps Reps/Set 20-30 Speed of Lift Slow to moderate, emphasizing form Recovery (in m

When it comes to sports facilities, there are two very distinct features that distinguish all of them. Is the building an outdoor/indoor building? It is either / or in most situations, and is normally differentiated by the sports and events that you are hosting. However, few people will argue that an outdoor arena is more often a safer choice than an indoor sports venue.  When it comes down to it, indoor sports facilities don’t have to deal with weather or even the same level of maintenance that an outdoor facility does. Today I would like to share with you guys about the benefits of indoor facilities.  1 .   Indoor Facilities Are Climate-Controlled It is a big plus for athletes. Playing or practicing in excessively hot or cold weather is more difficult than playing or practicing in controlled weather. This is true for clubs, coaches, and fans alike. Sports and workouts will not be canceled due to rain or snow as long as the game is indoor. Many activities are impossible to get indoors

There are five exercises that are essential for functional fitness. Functional exercises are those that allow a person to perform the daily activities of life with optimum ease. Everyone needs to do them, beginners, seniors, and the best athletes, in order to perform at our best. They are compound exercises that work all of the major muscle groups in the body and you can do them. 1. Squats Squats are a simple exercise but often performed with poor form. Here's how to do them correctly: Start with your feet hip-distance apart. Keeping your knees over your ankles, bend your knees, moving your butt back as if to sit in a chair. Your knees and lower leg should form a 90-degree angle (if you can't get to 90 degrees without compromising your form that's OK). Make sure your knees do not go over your toes. Raise up and start again. Do 10 reps, three sets, two to three times a week. 2. Lunges The working leg should be forward, the back leg hip-distance apart, and in a split stance.