Guest Post: An article of interest

Jodie read this article and was kind enough to share. Some great tips here. Thanks, Jodie!
http://au.lifestyle.yahoo.com/b/womenshealth/2737/mind-over-muscle/

Mind Over Muscle
Instead of just quitting, learn to push past mental stop signs and green-light your workout

There are plenty of legit reasons for half-arsed workouts: the heat, working overtime or an awaiting cocktail. But the biggest reasons for bailing come from signs our bodies send us: cramping legs, burning lungs, side stitches. “When we were cave people, pain told us our lives were threatened. Our brains would say ‘Stop!’ to increase chances of survival,” says sports psychologist Dr Jim Taylor. So, we’re hardwired to wimp out. Here, how to keep going when your body’s saying no.

Running
Why you stop Your legs are so sore you’re rethinking your aversion to Deep Heat. You’ve tapped your anaerobic threshold (when muscles begin working without oxygen), and your body is producing more lactic acid than it can clear, burning up your quads and glutes. But that soreness is pain you can push through, and a positive indicator of how hard you’re working, says cycling coach Kristen Dieffenbach.

The fix “Resting for a minute will allow your body to take in more oxygen, which you need to help flush the lactic acid,” says holistic fitness specialist Andrew Mackey. Walking is OK, but Mackey suggests stretching while you rest to separate muscle fibres and improve circulation. Try the Stork to stretch quads and hips: stand on one leg and pull the other behind you, bringing your heel towards your bum. And remember, don’t bounce. Mackey advises holding your leg for a few sets of three- to four-second periods to stretch fast-twitch muscle fibres and increase the blood flow to your muscles.

Cardio machines
Why you stop Cardio machines can be tedious. You have 10 minutes to go, but you’re zoning out somewhere near Pluto and your muscles feel like syrup. Your body needs new stimulation, as it adapts to repetitive movements.

The fix Speed up the clock. Creating intervals will trick your mind into thinking the workout’s going faster, and you’ll challenge your muscles, burning more kilojoules and building strength. “Watch the timer, but not in a ‘When am I finished?’ way,” says Laura Keller, a trainer at a sports rehabilitation centre. Instead, she suggests alternating two minutes at a fast pace with one minute at a slower pace, until you’re out of time. On the cross trainer, try changing direction every three minutes. And if you’re using a machine without those swinging “arms”, carry one- to two-kilo dumbbells in each hand, which will give your upper body a reciprocal workout and help strengthen your core as you balance.

Competitive sports
Why you stop You’re losing, dammit, which can be about as fun as a double root canal. Meanwhile, you’re also starting to lose control of both your focus and your form.

The fix Get a grip on your game – mentally and physically. For starters, contract your abs and hold your breath for a few seconds for improved form. “Once you tighten your core, you improve your posture and everything clicks into place,” Keller says. To keep going, Dr Taylor says you need to break the three-link chain of losing: frustration, anger and despair. First, view frustration as positive because it motivates you to work harder. Next, step back. Take a few seconds to breathe and relax. Fix your hair, tie your shoelaces – do something different from the game to get physical and emotional distance. Finally, try to identify the problem and a solution. Mini-solutions can help you move through the process positively and ultimately help you win.

Cycling
Why you stop You’ve burned through the toast you had for brekkie and last night’s lasagne, stored in your body as glycogen (your main energy resource during exercise). But you still have some fat, which packs 38kJ energy per gram (versus 17 in glycogen). So yes, you do have the ability to continue, but if you’re inefficient with your pedal strokes, you could waste fuel fast.

The fix “When you notice yourself slowing down, or it feels like someone’s pulling your back tyre, eat before anything else,” says Dieffenbach, pointing out that cyclists need more food as they usually work out for longer than runners. Her rule of thumb: for every hour of biking, bring 600ml water and 840 to 1100kJ in sports drinks, bars or gels. Sip water every 15 to 20 minutes, rather than all at once, to keep hydrated. If you’re empty and too far from a 7-Eleven, try Dieffenbach’s drill for improving efficiency: pedal fast for the length of five telephone poles, slow for three poles, then speed up again. If you’re cycling in the gym, swap speeds every minute.

Strength training
Why you stop Why not? Whether you’re doing crunches, bench presses or lunges, it’s easy to lose motivation when doing reps, which can be as exciting as waiting in line at the RTA.

The fix Keep your eyes on your goals. Quick physiology lesson: you build strength when muscles break down and your body repairs them by creating tougher muscle tissue. “If you push to complete reps, you’ll challenge your muscles that much more, so your body will have more microscopic tears to repair,” Mackey says. According to Per Lundstam, a trainer for the US ski team, you barely begin to break down muscles during the first few reps. He advises choosing your weight carefully, so you can challenge yourself but still complete reps. If trying a new exercise, start with an empty bar or 1kg dumbbell and do six reps to practise isolating the muscle contraction. Add weight until you feel yourself using other muscles or momentum to complete the movement, then drop the weight by 2kg. You should be able to complete 10 challenging reps at this weight without compromising form and risking injury.

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