Monthly Archives: January 2015

Back Rehab: A Case Study

This thing i keep telling my friends who are having troubles with their back, especially often the lower back-you need to strengthen not only your back, but complete body.
Consult with few doctors, not just one.
Avoid the back surgery as long as you can and use your judgement before going to surgery.
And this text describes it perfectly.


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Squat Mechanics: A Deep Analysis by Mark Rippetoe

Use Your Hips. Really.

“When you squat, use your hips. This means that you’ll have to use a more horizontal back angle than the one in the picture in your head.

You know that picture of the squat you carry around with you, from watching Olympic lifters front squat or doing their “Olympic” squats that are supposed to be more “athletic.”

Maybe it came from reading Muscle & Fitness or any of the other newsstand exercise publications at the cash register, while you were waiting to pay for your skinless chicken breasts and rice. Or maybe it was taught to you by an expert CrossFit Level I coach, who thinks that a squat finally “matures” when you can lead with your chest with 185.”

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Mark Rippetoe:My Biggest Regret as a Strength Coach

“I had begun to suspect, but didn’t yet know, that older people respond to the systemic stress of correctly designed barbell training the same way everybody else does: they get stronger. The muscles that move them through the day, the connective tissues that keep their skeletons tight and efficient, even the bones themselves— everything gets stronger under the bar.

So, read carefully my important lesson: The most significant loss in physical capacity with advancing age is strengththe ability to produce the force of muscular contraction. Your ability to interact with your environment effectively is predicated upon your ability to exert the force of muscle contraction against the system of levers that comprises the skeleton, and therefore to control your own body’s mass and the masses of the physical objects you interact with.”

1. Barbell training is the best way to get strong.

It allows everyone to make improvements in strength, power, and general physical capacity, regardless of age, sex, and current ability. It works the whole body, it’s more effective than running, and it’s much safer than the constantly varied popular fitness Craze of the Day, neither of which are doable by most people after a certain age.

2. Barbell training is basically normal human movement patterns which are loaded with a gradually increasing weight.

In the same way that picking a load up from the floor, shoving a load up overhead, and squatting down and back up with a load is safe when you do it without a barbell, barbell training is a safe way to gradually increase the strength of these normal human movements. Your knees, back, and shoulders are designed to work under a load — barbells allow the loading to gradually increase and to remain biomechanically efficient.

3. Since you’re standing on your feet while you lift, barbell training teaches balance.

Too often, a broken hip is the first in a series of events that lead to death. Learning not to fall down as you move the load is the first step in barbell training. For example, a squat is the same motion as sitting down and getting up from a chair — a thoughtless given when we’re younger, but often a great effort for the elderly. Barbell training dwarfs the ability of a machine-based program to make changes in general physical capacity because machines don’t allow you to fall. If you learn how not to fall while you get stronger, you improve much more than just your strength.

4. Barbell training is the most effective way to increase bone density.

One of the key features of living organisms is their ability to recover from stress in a way that produces an adaptation to the stress, so that next time it happens the organism is prepared for it. The gradually accumulating loads used in the primary barbell lifts strengthen not only the muscles, but the bones, ligaments, tendons, nerves, and recovery systems. Quite literally, every part of your body adapts more effectively to systemic stress than to a piecemeal approach, since heavier loads can be lifted and greater stress can be applied.

5. Old age should not be a holding pattern for death.

Perhaps someday it won’t be. None of us should be parked and left to die. Our gyms have worked with people who have diabetes and its associated pathologies, like blindness, neuropathy, heart disease, dementia, and profound frailty. When we improve their strength, we improve their lives, and sometimes we can make their final years more productive than their wasted youth.

My big mistake was made before I learned these lessons. I allowed Cardell to take a less-effective approach with one of his clients, and the client paid the price. My gym, my fault.

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Endomondo statistics for 2014.

Following the “tradition” of publishing my stats for my sport or no such sport activities as for 2013.
2013. numbers are here.
1143 kms less in 2014. than in 2013. and most of this is due to less mountain biking, crappy summer weather with most of rainy weekends didn’t help at all.
2014. numbers

Endomondo 2014.

Endomondo 2014.

I just hope spring and summer 2014. will be better, with less rain. Or it’s time to move to California? 🙂
Some hiking and walking kms that i didn’t record on endomondo due to weaker battery of my smartphone and that wouldn’t survive 5 or more hours of constant activity.
Planning to get some quality battery bank so i can recharge the smartphone when i am outdoor.
Running numbers were not anywhere close as in 2013., but that’s mostly because i decided to try to increase my bodyweight for a few kilos and of course strength-currently at 77 kg for last few months.

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Netherlands-How to make cycling possible in the snow

Depressed after reading this fine article.
Here in my area, maybe in some 100-200 years such ideas will be considered on clearing the cycling routes.
Nowadays, machines that are clearing the roads just dump the snow on the cycle paths and leave it there until it melts.


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You can’t detox your body. It’s a myth. So how do you get healthy?

Again it all sums up to a good food and training regularly 🙂

“Let’s be clear,” says Edzard Ernst, emeritus professor of complementary medicine at Exeter University, “there are two types of detox: one is respectable and the other isn’t.” The respectable one, he says, is the medical treatment of people with life-threatening drug addictions. “The other is the word being hijacked by entrepreneurs, quacks and charlatans to sell a bogus treatment that allegedly detoxifies your body of toxins you’re supposed to have accumulated.”

If toxins did build up in a way your body couldn’t excrete, he says, you’d likely be dead or in need of serious medical intervention. “The healthy body has kidneys, a liver, skin, even lungs that are detoxifying as we speak,” he says. “There is no known way – certainly not through detox treatments – to make something that works perfectly well in a healthy body work better.”

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