Hi!
Jane Marchant has seen an interesting movie and wants to share it with you.
“Fascia – The Body’s Network Without Beginning or End” is a documentary about how new research profoundly changes the way we look at the living human body.
Order the Fascia Movie for free here
About the documentary:
There is an ongoing global revolution in anatomical research, profoundly changing the way we look at the living human body.
The reason? Fascia, a network of connective tissue with no beginning and no end, encapsulating everything in the body, from muscles and skeleton, to organs and cells.
While until recently considered unimportant, fascia is since 2017 acknowledged as the biggest organ in the body and fascia research has sparked a wildfire of new insights that are challenging conventional belief about how the living body works.

• How do we understand the body as a living whole when our current understanding is based on dividing the body into different parts?
• What happens when anatomical and physiological studies, conducted according to the scientific method, discover a system, the fascia system, that clearly “doesn’t care” about our customary way of separating the emotional from the physical?
• How do we help people understand the living body and the possibilities this understanding can lead to – and what happens when we do?

Kind regards

Axel Bohlin
Founder & Editor
The Fascia Guide
[email protected]

Read my new article for the Voice of Guanacaste : http://www.vozdeguanacaste.com/en/articles/2014/01/15/how-get-back-shape-summer

With the New Year may come the resolution to get (back) in shape. It is a good resolution, but what can you do to ensure success and avoid the guilt or disappointment that goes with not carrying through with your resolution?

It takes about 6 weeks to ease yourself into an exercise routine. This is because when you stop exercising routinely your lungs lose elasticity and capacity, your blood volume decreases and your blood vessels shrink, causing your body to use oxygen less efficiently. With significantly less muscle to support your exercising joints, and smaller blood vessels delivering the ingredients for lubricating fluid to those joints, your knees, elbows, shoulders, wrists, ankles and hips can feel incredibly stressed when you try to suddenly push them back into a workout routine.

Here are some steps you can take to get back to your exercise routine, to start a new exercise program and to avoid soreness and injury:

Set yourself a goal: What is your ultimate specific goal? Is it to be able to run 5 miles several times per week or to compete in a marathon or a triathlon? Do you want to lose weight and improve posture?

Make a plan: Make time for your exercise routine and design a program that works with your schedule. Plan ahead and write out a specific– and consistent– schedule, and stick with it until it becomes a habit.

Make it fun: You should be enjoying your exercise. Motivate yourself with a specific goal in mind, exercise with a buddy and vary your workout

Take it easy: If you have stopped exercising for two months or more you will not be able to just force your body back into your regular routine.  Pushing yourself can result in an injury, which will force you to again take time off. 

• For the first 6 weeks, extend the time of both your warm-up and your cool down to protect your body from injury.
• For the first two to four weeks, aim to work out three times per week on nonconsecutive days and keep sessions less than 45 minutes. As your fitness builds, you can add more workouts per week and increase the time spent working out. You will know you are ready to progress when your workout routine is no longer challenging.
• Allow your body some rest.  Trust your body’s signals, such as fatigue, to let you know when you have reached your limit for each session. Do not wait until you are in pain to stop. Stop when you feel your muscles tiring.
• Alternate types of exercise. If your goal involves an aerobic activity, try to fit in a couple of sessions of muscle training, such as weights, yoga or Pilates and vice versa.

Eat a healthy wholesome diet and avoid sugar as much as possible. Make sure you always drink plenty of water and have some pipa juice after a particularly sweaty workout.

To illustrate, if you used to run (and would like to get back to the same level you were at before taking a break from it) or would like to start running: for at least the first two weeks, run about three non consecutive days per week. Start your workout each time with a long warm-up phase of walking, increasing speed gradually. Avoid big inclines to start with. Then alternate one minute of slow running with four minutes of fast walking for about 30 minutes. Finish off with a 5-minute cool down of slow walking and end by stretching your leg muscles. After two weeks if the routine becomes easy, you can slowly and progressively increase the intensity and length of your workout.

If you want to get back to lifting weights: start with about half of the weight you used to be able to lift when you were in shape. Choose weight loads that you can lift for a set of 10 to 12 repetitions, but not more.  Do not work the same muscles two days in a row, but allow them to rest. Increase the weight only when the exercise becomes easy. Start with one or two sets of each exercise and only increase to more after four to six weeks.

Finally remember to focus on the positive results of your new routine!

Exercising in hot sunny weather presents a set of challenges one has to take into account. For those coming from cold climates, it takes about two weeks for your body to acclimatize and be able to maintain a lower inner temperature and heart rate, therefore reducing the risk of dehydration. After two weeks, you will start to sweat sooner and your sweat will be more diluted than before, which is a good thing.

Sports involving running present more of a challenge as your blood needs to supply both your working muscles and your skin to cool your body down. With less blood available to the muscles, your heart rate will increase more than in a colder climate.

Here are eight tips to allow you to exercise in this hot environment in a safe way:

1. Always drink plenty of water to prevent cramping, exhaustion or, worse, heat stroke. Avoid sports or sugary drinks, which are usually loaded with calories. Water is enough to replenish your body unless you have sweated profusely. In this case, drink coconut or pipa water or make your own sports drink by mixing water with squeezed lemon and a pinch of salt.

2.    Use clothing made with fabric designed to pull moisture away from the body. Avoid fabrics that soak up sweat and do not allow it to evaporate. And protect your skin, preferably by wearing a light long-sleeved shirt and a cap.

3.    Try to exercise before 9 a.m. and after 3 p.m. and avoid midday for sure. Seek shade.

4.    Increase workout intensity progressively to allow your body to get used to the heat.

5.    Water sports such as body boarding, swimming and surfing are ideal since being in the water cools your body. However always use proper sun protection and rash guards when exercising in the water.

6.    Walking barefoot in the sand at low tide also provides many health benefits.  The contact between your skin and the ground, known as “earthing” or “grounding,” allows your body to receive free electrons, which are potent antioxidants and help fight inflammation in all systems of your body. However, walking barefoot in the sand is not recommended for people suffering from lower leg tendonitis (Achilles tendonitis) or plantar fasciitis, in which case wearing a good sneaker may be better.

7.    Beware of heat stroke. Stop your workout immediately if you start feeling dizzy or nauseous and cool yourself off by running cold water over your forearms or using a spray bottle on your skin. You can also use an ice pack on your neck, armpits or groin area. Exercise with a partner for extra safety.

I encourage you to read the following brochure created by the American College of Sports Medicine, and updated by William Braun, Ph.D., and Gary Sforzo, Ph.D. This article explains the well known feeling of muscular pain usually occurring one or two days after a workout, called Delayed Onset Muscle Soreness. It also continues to explain that even though many people think, "no pain, no gain", it is NOT necessary to experience DOMS in order to increase muscle strength. However, DOMS is not something to worry about if the symptoms disappear within a few days. Should the pain be important, it is recommended to give the painful muscles a rest and go for a walk or a gentle swim to help loosen them up. 
 
Click on the link to read the full article :

http://www.acsm.org/docs/brochures/delayed-onset-muscle-soreness-(doms).pdf