Strength

What do you think of energy drinks? Are they all bad?

Energy drinks: Not all bad, but context matters

Hey, Brett, interesting question. Energy drinks, because there's a lot of ways we can define that. If we're talking about stuff that's just like the goal of that is to get a teenage kid to be able to perform better after 3:00 pm because they don't sleep, then I'm not really into those kind of energy drinks. But if we're looking for a way to maybe use a little bit of caffeine, boost our afternoon, or a little bit of a performance within training or racing, they're definitely not all bad. I think it's just context of how you choose to use them.

It depends on the context of how you choose to use them, but energy drinks can have some benefits if used properly.

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Energy drinks can be a complex topic, Brett. When it comes to energy drinks that primarily target teenagers and aim to enhance performance despite lack of sleep, I'm not particularly fond of them. However, if we're discussing using energy drinks with a moderate amount of caffeine to provide a boost in the afternoon or to enhance performance during training or racing, they are not inherently bad. It ultimately depends on the context and how you choose to use them.

What are your top three exercises to help athletes stay run-injury free and balanced, without going to the gym?

Coach's top 3 exercises for injury-free runners

Hey, Tim [INAUDIBLE]. Great question. I've been thinking about this for a couple of days, because as a coach, my question's usually-- I'm going to answer your question with a question, a bunch of questions. But let's just assume we have a healthy runner, and you want to find three best exercises to do to stay injury-free. Number one, we're going to talk about tissue care. So whether it's going to be foam rolling, percussion therapy gun, the stick, the gua sha tool, a ritual around tissue care-- that's going to be number one. Number two is going to be from foundation training, and pretty much my favorite one to go to for my runners is going to be a woodpecker. And a woodpecker focuses on hip internal rotation and hip decoupling. The third thing that I'm really going to focus on for at home, with no equipment, is going to be happy hips number 3. And you're going to lay down on the ground. We're rolling into the hip rotation, but we're also including the thoracic spine and thoracic spine mobility. I'm going to go ahead and put all three of those on my YouTube channel just for you and anybody else that cares. It's on ECFIT Strength on the YouTube-- just make it available to anybody and everybody. Cheers.

For runners looking to stay injury-free, three good exercises to practice are tissue care (foam rolling, percussion therapy gun, the stick, the gua sha tool, etc.), woodpecker (focusing on hip internal rotation and hip decoupling), and happy hips number 3 (rolling into hip rotation while including the thoracic spine and mobility).

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My top three exercises to help athletes stay injury-free and balanced, without going to the gym, are:

1. Tissue care: Incorporate foam rolling, percussion therapy guns, or other tools for self-massage to take care of your muscles and fascia.

2. Woodpecker exercise: This exercise from foundation training focuses on hip internal rotation and hip decoupling, which can help improve stability and prevent injuries.

3. Happy Hips #3: Lie down on the ground and perform hip rotations while also engaging the thoracic spine for improved mobility and flexibility.

I will make videos demonstrating these exercises available on my YouTube channel, ECFIT Strength, so that anyone interested can access them. Cheers!

What are the best tips for reducing inflammation (beyond cutting out gluten, dairy, refined sugars etc.)?

Unlock the Secret to Controlling Inflammation: Prioritize Recovery

Hey, Amy, Aaron here. I'm a strength coach. Here's my response about inflammation and the inflammatory response to exercise. The bottom line is inflammation, is there to protect you? And so, in my opinion, the best way to control inflammation is to get the recovery, right? And just really, pay attention to how you feel over time after intense, exercise or strength training, or whatever you're doing. Because what you don't want to have, is just this on and on inflammatory. Three spiral downward actually letting your body recover is probably the best way to get rid of inflammation and deal with it on an ongoing basis.

The best way to control inflammation is to get the recovery right and pay attention to how the body feels over time after intense exercise.

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To effectively reduce inflammation, it's important to prioritize recovery. Inflammation is a natural response that protects the body, but prolonged inflammation can be detrimental. Here are some tips beyond cutting out gluten, dairy, and refined sugars:

1. Pay attention to how you feel after intense exercise or strength training. Listen to your body and give it the necessary time to recover.

2. Prioritize rest and sleep. Getting enough quality sleep allows your body to repair and regenerate, reducing inflammation.

3. Incorporate stress-reducing activities into your routine, such as meditation, deep breathing exercises, or yoga. Chronic stress can contribute to inflammation, so finding ways to manage stress is crucial.

4. Follow an anti-inflammatory diet rich in fruits, vegetables, whole grains, healthy fats, and lean proteins. Include foods with anti-inflammatory properties, such as fatty fish, turmeric, ginger, and leafy greens.

5. Stay hydrated by drinking enough water throughout the day. Proper hydration supports overall health and can help reduce inflammation.

6. Consider incorporating supplements with anti-inflammatory properties, such as omega-3 fatty acids, curcumin, or ginger. Consult with a healthcare professional before starting any new supplements.

Remember, everyone's body is different, so it's essential to listen to your own needs and consult with a healthcare professional for personalized advice on reducing inflammation.

What're the best shoulder strength exercises for swimmers?

Maximize Shoulder Strength: Exercises for Strong Swimmers

Hi, Jude, best exercises for strength for shoulder strength. I think, we need to look a little bit to the little bit lower in a little bit further back, scapular, stabilizers. If we work backwards from the most common injuries in swimming. We're going to look at this incredible tightness and this over development on the front side of the shoulder for most swimmers. So we really want as the shoulder comes up and forward. We want all the musculature, the serratus, the lat, the rhomboids, everything that's going to help set the shoulders back. So that as I go for that big reach. I'm not actually getting way up here. So from a strength coaches perspective, the best shoulder, exercises, and strength, exercises, for swimmers is I want to give freedom for the rib cage to move a little bit. So I very rarely do bilateral, overhead presses, and I really like to do Ooh, unilateral pushing and pulling primarily pulling exercises. I also really like to work Crossing exercises and cross patterns. So they're from working on the left shoulder. I'm also working on the right hip so that those two can kind of work together to get that beautiful rotation, and the comfort, and the freedom in the body to move, in that nice rotation. If that's what the athlete needs. I'm not a swim coach, but when I swim coach comes to, Me and asks for more strength. I'm going to look for scapular stability and strength as well as overhead pressing with only single arm. If I'm pushing overhead and unilateral exercises, that connect the shoulders, perhaps in that Crossing pattern with the opposite glute. And so, we can't separate necessarily the upper away from the pelvis and the core talk soon. Hope it's hope. That's helpful.

The best shoulder exercises and strength exercises for swimmers to increase shoulder strength are unilateral pushing and pulling exercises, overhead presses with single arms, and cross pattern exercises which involve working the left shoulder while also working the right hip. These exercises create scapular stability and freedom in the body to move in a nice rotation.

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The best shoulder strength exercises for swimmers focus on the scapular stabilizers and the musculature that helps set the shoulders back. To address the common tightness and overdevelopment in the front side of the shoulder, it's important to work on the serratus, lat, and rhomboids.

From a strength coach's perspective, exercises that promote freedom of movement in the rib cage are beneficial. Bilateral overhead presses are rarely used, and instead, unilateral pushing and pulling exercises are preferred, with an emphasis on pulling exercises. Cross-pattern exercises that involve working on the left shoulder and right hip together can help improve rotation and overall body movement.

When swim coaches seek strength training, focusing on scapular stability and strength, as well as unilateral overhead pressing and exercises that connect the shoulders with the opposite glute, can be effective. It's important to recognize that the upper body cannot be separated from the pelvis and core.

Overall, these exercises aim to improve shoulder strength and stability for swimmers, addressing common issues and promoting optimal movement in the water.

What is one of the most under utilized lift or exercise in your opinion for swimmers?

Unlocking Swim Performance: The Underutilized Lift Swimmers Need

Hi, Doc Cunningham. Erin Carson here. I think that one of the most underutilized lifts or exercise for swimmers-- I think a lot of people really focus on the backside of the body, as do I, lat activation and strength. Core position and pelvic position is really, really important, and overall body awareness, especially with the lower body, with swimmers, because they are in an open position. They're not interacting with gravity the same way as most of my athletes. But one of my favorite things is a single-arm overhead press and sometimes a single-arm overhead press with rotation. So it's one of my favorite ones for swimmers. They seem to enjoy it. It helps add balance, and good shoulder function, and strength, that they do transfer well and feel in the water.

Single-arm overhead press with rotation is a great exercise for swimmers because it helps add balance, shoulder function, and strength. It transfers well to the water and has been well received by swimmers.

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In my opinion, one of the most underutilized lifts or exercises for swimmers is the single-arm overhead press, and sometimes incorporating rotation. While many swimmers focus on the backside of their body, such as lat activation and strength, it's important to also prioritize core and pelvic position, as well as overall body awareness, especially in the lower body.

The single-arm overhead press helps improve balance, shoulder function, and strength, which can transfer well to the water. Swimmers tend to enjoy this exercise and find it beneficial for their performance.

What's the best way to speed up metabolism?

Ignite your metabolism with strength training

Here Eduardo, one of the best ways to speed up your metabolism, is to establish a strength program, that's going to allow you to ascend to lift the heavy enough load, to create more lean muscle tissue. So you want to make sure that your skill is in place, that you know how to lift weights. And then you want to challenge yourself to the extent that you feel safe, that you can build lean muscle mass.

The best way to speed up your metabolism is to establish a strength program and lift weights in a safe manner to build lean muscle mass.

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One of the best ways to speed up your metabolism is by implementing a strength training program. This involves lifting heavy enough loads to stimulate the growth of lean muscle tissue. It's important to ensure that you have the necessary skills and knowledge to lift weights properly. Challenge yourself within your comfort and safety limits to effectively build lean muscle mass.

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Erin is a Colorado-based strength coach. She is the co-owner of RallySport, a Boulder training facility and health club, and head coach for ECFIT. Her clients include world champions and everyday athletes seeking excellence. Previously, Erin attended the University of Colorado on a basketball scholarship and played professionally in Europe. She has multiple masters degrees, is certified by NSCA, NASM, EXOS, PTA Global and is a Foundation Training and Titleist Performance Coach. Erin is also an accomplished triathlete placing 6th in her age group at the 2016 70.3 World Championships and has multiple podium finishes.

Neither AnyQuestion nor its Experts provide medical advice, diagnosis or treatment or otherwise provide professional healthcare services.