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 Hi Everyone, I'm another newbie :D

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Mortidraybob

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Posts : 13
Join date : 2012-01-22
Age : 27
Location : Scotland

PostSubject: Hi Everyone, I'm another newbie :D   Sun Jan 22, 2012 6:07 am

Hi guys, I'm really new to the whole forum thing!
I'm a 1st year Nutrition student from Scotland and have been vegan for a while now and loving it Very Happy
I'm really glad I found this forum because I don't know any other vegans and also I'm wanting to get fitter!
My main goals with my fitness is mainly to burn off the excess flab (damn you christmas holidays Razz) and also increase my strength hopefully get a bit of muscle definition. I've been doing some warm up and cool down cardio and using weights machines plus doing core work but tbh I have know idea if I'm doing things right :/ so any and all advice would be awesome!

Anyway cant wait to have a look around here so I'll be off for now Smile
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Pete
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PostSubject: Re: Hi Everyone, I'm another newbie :D   Sun Jan 22, 2012 7:02 am

My first bit of advice would be to start all sessions with a bit of foam rolling (self myofascial release technique is the fancy name for it)
Something like:


If you don't have a foam roller I did a short bit about how to use a tennis ball as a cheap substitute (& easier to carry into a gym!)

Myofascial Leaflet(function() { var scribd = document.createElement("script"); scribd.type = "text/javascript"; scribd.async = true; scribd.src = "http://www.scribd.com/javascripts/embed_code/inject.js"; var s = document.getElementsByTagName("script")[0]; s.parentNode.insertBefore(scribd, s); })();

This is being used by most athletic coaches right now, research is actually fairly limited, but the theory is that any 'knot' or trigger point causes a shortening of the muscle (rather like a knot tied in an elastic band), so trying to stretch or workout with that dysfunction just over stretches the surrounding tissue & actual 'trains in' that dysfunction, so it become chronic. By first rolling out you normalise tissue length (sometimes called 'improving tissue quality') & restore proper muscle function through out the muscle, so you move normally & actually slowly restore normal muscle function over time. You can also roll-out at other times, like at home if you feel the need, basically the more 'hot spots' you find, the more often you should roll-out.

There are loads of ways to set up a routine, how you warm-up & train. At the moment I'm using this method:

1/ Myofascial release (rolling out) 5 minutes
2/ Static stretching (there's been some thoughts about cold muscles actually facilitating a better change in flexibility than stretching once you've warmed up, so I'm testing this out) 5 minutes
3/ Dynamic warm-up/mobility 10 minutes
4/ Training 45-90 minutes depending on the goals

At the moment I'm not using a specialised cool down, but I'm not adverse if someone wants to do some cardio, stretch out or just walk about a bit for a few minutes.

I hasten to add this isn't the only way to set up your training, there are 1001 ways to set up a workable system, but this is what I'm using right now & it seems to be working out pretty well.

Glad to have you on board! Very Happy
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Mortidraybob

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Posts : 13
Join date : 2012-01-22
Age : 27
Location : Scotland

PostSubject: Re: Hi Everyone, I'm another newbie :D   Sun Jan 22, 2012 8:26 am

Thanks for the advice Very Happy I'll try out that exercise layout (probably not the right word) tomorrow Very Happy
I used to use foam rollers a lot last year because they had them in our gym but theres none in my current gym so I will be trying it with the tennis ball it's such a good idea! I both love and loathe foam rolling, the actual rolling out part I loathe but you always feel so good afterwards!
Thanks again for the advice Very Happy
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