Sports Conditioning FAQ's

Who should do this video?

* Anyone with extensive fitness background, or who has mastered the Intermediate Fitness Fix!

* People looking to improve their physique and “tone-up”!

* Anyone wanting to prepare for or optimize their performance in any activity or sport

* Anyone involved in ANY sport that would like to prevent and help treat injury; especially runners, cyclists, and swimmers.

* Anyone interested in adding new exercises to boring routines and strengthening their “weakest links”!

* People suffering from back pain

* People recovering from joint injuries

* People with general aches and pains

* People wanting to improve their strength, posture and physique

* People looking for effective off-season training to improve muscle recruitment and balance to prepare them for hard training seasons.

This video is designed for people who are at an advanced or elite training level and have progressed from the Intermediate Fitness Fix. They want to make improvements in themselves and in their sport. The resistance exercises and stretches in this video are very challenging but also safe, effective, and designed to improve balance, strength and core conditioning.  This DVD serves as an excellent compliment to physiotherapy and chiropractic care because the main focus is injury prevention and treatment through maintaining joint and spinal health.

Why are Plyometric’s important?

            They are important for injury prevention and often used by athletes to develop power for any given sport. Plyometrics put a demand on the muscle by training it in a eccentric contraction. This type of contraction is when the muscle lengthens and is 30% more forceful than in the concentric phase (shortening). This type of training conditions the muscle at it weakest point (full stretch) and is better prepared to handle any type of added stress in a real or game environment.

 

How long is each segment?

            Balance and warm up:      9 min

            Upper body fix:                  30 min

            Lower body fix:                  30 min

            Core:                                  20 min

            35 min fix*                         35 min

            * Includes warm-up, upper body and lower body exercises combined, core work and stretching.

            Plyometrics                       20 min

 Cool Down:

            Upper body Flexibility:     4 min

            Lower body flexibility:       6 min

            Foam Roller:                     15 min

  What equipment do I need?

For this video you will require a Physio ball (or “exercise ball”), and some resistance tubing or free weights.  There is a foam roller section as an added bonus which you will require a foam roller for deep tissue massage, and injury treatment and prevention. If you want to add intensity to the resistance programs, you can add either a wobble board or balance disk.

 

Where do I find this equipment?

You can purchase all equipment from The Fitness Fix. Simply click on the Gear tab on the top of this page.

 

How often can I perform the videos?       

The videos can be preformed daily if you do a different section each day.  Avoid repeating the same segment two days in a row to allow for muscle recovery.  For example: if you work upper body one day, the following day should be lower body or core. If the whole body is worked one day, then a day of cardiovascular exercise, stretching, or complete rest should be put in between. For more information on weekly workout plans, please refer to the “Weekly Plan” section of this website.

Do I really need to stretch and have a recovery day?      

YES!!! Stretching and recovery are the only ways to ensure your body gets the time it needs to repair worked muscles, and to maintain or improve flexibility.  Allowing for proper recovery can help prevent chronic injury!

What should I do if my muscles feel stiff or sore after a workout? 

  1. Make sure you eat a combination of protein and carbohydrates i.e.) cottage cheese and fruit, within 30 minutes of exercise to allow those muscles to start recovering and to keep your metabolism elevated.
  2. Active recovery is often most effective.  You can follow the strength workout with 5-10 minutes of light cardio to help recover (and for great fat burning too!), or even incorporate cardio and stretching the next day to keep your circulation up and to help remove waste products from your system.   If you are really fatigued, keep the intensity really low to allow for recovery.  A high impact cardio class may not allow for recovery after an intense strength day.
  3. Follow the stretching and foam roller sections of the DVD and you will notice a dramatic improvement almost instantly. Just ensure that your muscles are warm before stretching.