Dein erstes Forum » of intensity and frequency

Our bones are quite remarkable in that they are Nike Air Max 270 Donne capable of going through a process known as remodeling. What this means essentially is that our bones can change shape. We have little cells called osteoclasts and osteoblasts that can break down old and build up new bone (respectively), and they do a very good job of it. When we stress a particular spot on a bone repeatedly, it can begin to develop micro damage – think of micro damage as tiny cracks that weaken a bone in that spot. The remodeling process repairs that damage, and ultimately will make the bone stronger and better able to withstand that stress. The catch is that it has to be allowed Nike Air Max 270 Mujer to happen. Remodeling takes time, and the damaged spot can actually get a bit weaker (as damaged bone is removed) before it is repaired and becomes stronger. If Nike Air Max 270 Femme we repeatedly stress a bone in the same way over and over without giving it a chance to rest and repair, micro damage accumulates and can lead to a stress fracture. If we continue Nike Air Max 90 Femme Rose to stress a bone that has already developed a stress fracture, you can imagine what will happen next – snap!This same type of process applies to many soft tissue injuries as well, and muscles are a good example. When you go lift weights for the first time in a long time you get incredibly sore for the next few days (this is called delayed onset muscle soreness or DOMS). What has happened is that you have damaged your muscles on a microscopic level, and as they repair themselves they become Adidas Superstar Femme stronger and larger. This is the fundamental process by which we are able to increase strength through resistance training. However, if you decide to start working out and you do the same routine every day for a week or Nike Air Max Classic BW Donne two, you’re asking for trouble. We could apply this same logic to an extent to ligaments and tendons as well. The body is amazingly good at adapting, we just need to allow it to do so.Repetitive overuse injuries are perhaps the most common type of injury experienced by distance runners (including things like plantar fasciitis, www.philshotton.co.uk Achilles tendonitis, shin splints, stress fractures, etc.). Thus, in the context of what I have discussed above, it’s critical to address the question of why these overuse injuries happen. The answer to this is pretty much summed up by the quote I chose to open this post. Repetitive use injuries Adidas Eqt Support Adv Damen occur when repeated stresses are placed upon a structure, none of which individually causes acute damage, but the sum of Adidas Gazelle Mujer which leads to a progressive degeneration of that structure. In simple terms, if you pound on a bone too frequently without rest, it’s eventually going to break. If you overstretch a ligament repeatedly, it’s eventually going to get sore and possibly tear. I think you get the picture. A helpful way to think of this is demonstrated by the graph below, adapted from Hreljac (2004).The above graph looks at training and injury likelihood as a balance of intensity and frequency. High intensity workouts (e.g., hard speedwork, long runs) are more taxing on the body, thus if they are done frequently your training will exceed the injury threshold (the curved black line) and you’re asking for a problem. However, if www.armagilus.fr your workout is low intensity (e.g., a short recovery run at a slow pace), you can do that workout frequently and not likely Nike Air Max Classic BW get hurt (i.e., you will remain in the “no injury” region).The thing to keep in mind in the above graph is that the exact shape and height of the curve will likely vary from person to person (some people are simply more injury prone than others, some can tolerate hard workouts better than others), from time to time within a single individual (e.g., with degree of overall fatigue), on different running surfaces (dirt vs. asphalt vs. concrete), and even in different pairs of shoes. As an example of the latter, when a person used to wearing cushioned, heel lifted shoes goes for their first run in a pair of Vibram Fivefingers (see picture above), which lack a heel lift and are minimally cushioned, the entire injury threshold curve probably shifts downward (see green line in graph below). Thus, in beginning Vibram runners, even low www.tamarastein.co.uk intensity runs should not be done frequently at the start, and high intensity runs can cause problems immediately (i.e., you don’t want your first Vibram run to be an all out 5K race).