Dengang jeg studerede fysioterapi, havde jeg en kombineret logbog/dagbog/refleksionsbog på en obskur engelsk side. Den er fyldt med tanker om træning (generelt såvel som min egen) og kroppen, kropsforståelse og sammenhængen mellem kroppen og sindet.
De handler som sådan ikke den integrerede krop/sind træning, jeg træner nu, men illustrerer meget godt vejen hertil for mig, og de mangler jeg oplevede ved en traditionel vestlig tilgang, og min vej til at prøve at finde noget, der var godt for hele kroppen og sindet, på en fundamentalt anderledes måde end den jeg kendte på daværende tidspunkt. En mere holistisk måde at være og træne på.
Der er også en del spændende information gemt i indlæggende vedrøende målsætninger, anatomi, fysiologi, skadesforebyggelse og træning. Så de er et glimrende startskud på, hvad der forhåbentlig bliver en stor og velbesøgt blog 😉
Første dagbogsindlæg (2012) – hvad er mit mål med træning? Værdien af styrke og udholdenhed?
“The overall goal : Feel good mentally and physically. Be bodily unburdened enough to do whatever I want (or need) whenever I want (or need) to.
1. This means being able to do any activities of daily living (ADL’s), job demands (JD’s) or sports and recreational activities (SRA’s) i might choose to do try. Now and when I’m old.
2. Promote superior resistance to wear and tear and common injuries. I want to be able to move well with no pain.
3. Reaching these goals in the simplest way possible, investing the least amount of time even if it means the training program isn’t “optimal” in all ways.
– Maximum efficiency with minmum effort. 80% benefits from 20% effort rule.
– Don’t do as much as possible; do what I need/can’t do without.
The program should therefore be very general in its focus to promote a high level of potential ability in as broad a spectrum as possible, and not single out any single physical fitness attribute (strength, cardiovascular, flexibility etc), but develop proficiency in each one so far as it still makes sense with regards to my goals and doesn’t negatively affect the development of other attributes. First some thoughts on strength and endurance:
Muscular system (strength/endurance): How much strength is necessary? is being able to lift several hundred pounds necessary? Probably not. And how much time do I actually want to spend getting stronger? The time might be better spent working on other attributes after a certain general base of strength has been build (point of diminishing returns).
After the base has been laid, rather than try to become even stronger, focusing on endurance with that strength load might be more worth my while since such training:
– improves vascularization of muscles (so they tire less and recover faster)
– improve vascularization of tendons (so they are less prone to inflammation and rupture–tendons most often rip in areas of poor blood supply).
– Increases the structural strength of muscles and connective tissue so they are less likely to be excessively damaged by strenuous exercises; DOMS, a muscle strain, even a complete muscle rupture. Structural strength is determined by the strength and cross-sectional area of the slow-twitch muscle fibers (they have greater structural strength than fast-twitch fibers) and by the strength of the connective tissue within the muscle.
Endurance training benefits the slow twitch fibers – but also the the connective tissue strength within the muscle, probably through the anabolic action of hormones that are delivered to the muscle with the increased blood flow (according to Tom Kurz anyway)
– Could double as joint mobility exercises if done through a complete ROM (Think Amosov-like routine)
All these seem to be more relevant in regards to my goals and generalist training program rather than building more strength
Bodyweight training is the easiest way for me to achieve these goals I think. Certainly in regards to goal nr. 3. The simplicity and non-reliance on external equipment appeals to me.”