How to train: Week 3
Countdown to the Cap10K!
10 Weeks to go!
Hello!
Come join in the fun at the 2025 Statesman Cap10K!
Click the link below to join the Palm Elementary Team and help fundraise for The Kindness Campaign!
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Stretches & Warm Ups
Arm Circles: A Simple Guide
Benefits of Arm Circles
Arm circles are a simple yet effective exercise that helps improve shoulder mobility, enhance circulation, and stretch the upper body. This exercise can be performed by individuals of all fitness levels and is often used as a warm-up before workouts.
How to Perform Arm Circles
Starting Position: Stand tall with your feet shoulder-width apart. Relax your arms by your sides.
Raise Your Arms: Lift your arms straight out to the sides to shoulder height.
Begin the Circles:
Forward Circles: Make small circular motions with your arms going forward. Gradually increase the size of the circles while maintaining control.
Backward Circles: After 10-15 repetitions, switch to backward circles, again starting small and gradually expanding.
Duration: Continue each direction for about 30 seconds to 1 minute, focusing on smooth and controlled movements.
Return to Starting Position: After completing both directions, lower your arms back to your sides.
Squat jumps.
How to Perform a Squat Jump
Start Position: Stand with your feet shoulder-width apart, maintaining a neutral spine and relaxed shoulders.
Squat Down: Lower your body into a squat by bending your knees and pushing your hips back, keeping your chest up. Aim for your thighs to be at least parallel to the ground.
Prepare to Jump: Engage your core and push through your heels. Swing your arms back for momentum.
Jump Up: Explode upward from your squat position, extending your arms overhead as you jump.
5. Land Softly: As you come back down, bend your knees and return into the squat position to absorb the impact. Ensure that your knees do not extend beyond your toes.
Repeat: Perform the squat jump for a set duration or number of repetitions, resting as needed.
Tips: Focus on your form to prevent injury and maximize effectiveness. Gradually increase the intensity and duration as you become more comfortable with the movement.
Nooch
Let’s talk salt and sport drinks. Salt and sport drinks serve a significant role in hydration and electrolyte balance, especially during physical activities. When engaging in exercise, especially intense or prolonged activities, the body loses essential electrolytes through sweat, primarily sodium and potassium.
Sport drinks are specifically formulated to replace these lost fluids and electrolytes, helping to prevent dehydration and maintain optimal performance. They typically contain a mix of water, electrolytes, and carbohydrates to provide energy and enhance absorption.
Salt plays a crucial role in this context. It is important for maintaining fluid balance, muscle function, and nerve signaling. Consuming an adequate amount of sodium before, during, and after exercise can help in sustaining endurance and decreasing the risk of muscle cramps.
However, it's essential to choose the right type of sport drink based on individual needs. Not all sport drinks are created equal; they vary in sugar content, electrolyte concentration, and additional ingredients. For shorter, less intense workouts, water may suffice. In contrast, for extended or high-intensity sessions, a sport drink with electrolytes can provide necessary replenishment.
In summary, understanding the balance of salt and sport drinks is vital for athletes and active individuals looking to optimize their hydration strategy and overall performance.
Training & Rest
Recovery days. Recovery days are essential for anyone engaged in a regular workout regimen. These days provide the body with an opportunity to repair and rebuild, which is crucial for progress and overall health. During intense exercise, muscles undergo stress and micro-tears that need time to heal. Without adequate recovery, the risk of injury increases, and performance may stagnate.
Incorporating recovery days allows the body to replenish energy stores and reduce fatigue. It also helps maintain momentum in a fitness program by preventing burnout. Active recovery activities, such as gentle stretching or walking, can promote circulation and aid in muscle recovery without placing additional strain on the body.
Mental recovery is equally important. Stepping back for a day can help refresh motivation and keep the workout routine enjoyable. When the mind is well-rested, individuals are more likely to stay committed to their fitness goals.
Ultimately, recovery days are not a sign of weakness or laziness; they are a critical element of a sustainable and effective workout strategy. Listening to the body and respecting its need for rest can lead to better performance, greater strength gains, and a reduced likelihood of injury.
Recs on Gear
Accupressure ball.
Benfits:
1. Muscle Relief
Trigger point balls are effective tools for alleviating muscle tension. By applying pressure to specific areas, they help release tight muscles, reducing discomfort and promoting relaxation.
2. Improved Flexibility
Regular use of a trigger point ball can contribute to increased flexibility. As tight muscle knots are released, the surrounding muscles are able to stretch more effectively, improving overall range of motion.
3. Enhanced Blood Circulation
Using a trigger point ball stimulates blood flow to the targeted areas. This increased circulation can aid in the recovery of sore muscles and enhance overall muscle health.
4. Convenient Self-Care
Trigger point balls are portable and easy to use, allowing individuals to incorporate self-care into their daily routines. They can be used at home, in the office, or while traveling.
5. Cost-Effective Solution
Compared to regular massage therapy sessions, trigger point balls offer a more affordable option for managing muscle tension and discomfort. They are a one-time purchase that provides ongoing benefits.
6. Customizable Pressure
Users can adjust the amount of pressure applied to different muscle groups. This customization allows for targeted relief based on personal comfort levels and specific needs.
7. Stress Reduction
Using a trigger point ball can also contribute to overall stress relief. The act of self-massage promotes relaxation and can be a valuable addition to mindfulness practices.
8. Supports Active Recovery
For active individuals, trigger point balls serve as an excellent recovery tool. They can be used post-workout to speed up recovery and reduce soreness, helping to maintain peak performance.
Incorporating a trigger point ball into your wellness routine can provide multiple benefits, enhancing both physical comfort and overall well-being.
Protip: A lacross, tennis, softball can make a good replacement!
