Proprioception - Dr. Axe
https://draxe.com/proprioception/
Proprioception is the sense of your own body, where its parts are including joints and how muscles are contracting. Breaks it down into its many aspects.
I think a lot of us as we get older tend to do a lot of "exercise" but often in the form of lifting and running. We get away from proprioceptive exercises.
Wednesday, September 7, 2016
What is "coordination"?
"Coordination": what is it?
Its more multifold that we usually talk about. There are many types of coordination.
-Fine motor skill (coordination of small muscles)
-Gross motor skill (coordination of larger muscles
-Hand-eye coordination
-Body-eye coordination
-Foot-eye coordination
-Gross-fine motor coordination i.e. working together (need a name for this)
Hand-eye
Hand-eye is about getting your hands to the right place at the right time based on what you see/sense. When I think of hand-eye coordination, I think of a Michael Chang volleying at the net in tennis, boxing hand speed drills, painters, flower arrangers, Jackie Chan, Tiger Woods, Steph Curry's pregame dribble-juggling drills, ping-pong, steering a car, certain kinds of gardening, etc.
I was always good at throwing, catching, and hitting which are usually considered hand-eye. But then again I'm not really that fond of juggling... and that's part of what puzzles me... although I can often throw stuff up in the air and catch without looking. Maybe something to do with eye movement speed making it different to track multiple balls while juggling? I have slower eye movement, I'm a slow reader etc. in terms of eye speed (not comprehension)...
Body-eye
This one interests me a lot, in part because we don't hear about it as much as hand-eye. If hand-eye is about getting your hands into the right position at the right time in coordination with what you see, body-eye is doing the same except its your body you are getting into position. Understanding what position and place to be in relation to what's out there. These are not just sets of moves done in isolation, they are movements in relation to what you see in front of you.
Eye-body examples include:
-parkour
-obstacle courses
-a running back juking defenders, cutting through gaps, sliding laterally, hurdling over a player on the ground, turning his body to prepare for getting hit he sees coming. All based on what he sees. Basically a human obstacle course.
-"weaving through traffic" ex. in basketball or soccer, etc.
-navigating through the woods/jungle where there is no path, have to move around/under/over all kinds of obstacles ex. trees, logs, branches, etc.
-swimming through a dense coral reef
-dancing where there is a lot of body position change i.e. not just moving in place or footwork/steps
-wrestling or tackling--getting whole body into precise position is key for both
Foot-eye
This one is interesting as well--obviously soccer comes to mind, ex. Messi. Anything that involves "fancy footwork."
It would be *really* interesting to see if people with great foot-eye coordination also automatically have great body-eye or hand-eye? Or if any of these types are related or are distinctly separate?
-soccer
-post play in basketball ex. Hakeem Olajuwon's "dream shake"--they always mentioned he played soccer growing up in Africa
-dancing ex. salsa, ballroom
Gross-fine motor coordination
I'm looking for the official name for this one, it means the combined coordination of both fine and gross motor togther in sync. There are lots of examples:
-swinging a baseball bat or throwing a ball, which require both a fine motor grip and a gross motor movement.
-tennis: changing grips (fine motor) along with the swing and movement around the court (gross motor).
-most activities that involve swining things like a bat or a racket or weights
-rowing and other pulling and/or pushing activities while holding onto a handle
-sculpting anything large
-crafts/building/repairs on anything large
-gymnastics (gripping bar or pommel horse etc. while moving body)
-playing drums
-playing big instruments ex. standup bass
Its more multifold that we usually talk about. There are many types of coordination.
-Fine motor skill (coordination of small muscles)
-Gross motor skill (coordination of larger muscles
-Hand-eye coordination
-Body-eye coordination
-Foot-eye coordination
-Gross-fine motor coordination i.e. working together (need a name for this)
Hand-eye
Hand-eye is about getting your hands to the right place at the right time based on what you see/sense. When I think of hand-eye coordination, I think of a Michael Chang volleying at the net in tennis, boxing hand speed drills, painters, flower arrangers, Jackie Chan, Tiger Woods, Steph Curry's pregame dribble-juggling drills, ping-pong, steering a car, certain kinds of gardening, etc.
I was always good at throwing, catching, and hitting which are usually considered hand-eye. But then again I'm not really that fond of juggling... and that's part of what puzzles me... although I can often throw stuff up in the air and catch without looking. Maybe something to do with eye movement speed making it different to track multiple balls while juggling? I have slower eye movement, I'm a slow reader etc. in terms of eye speed (not comprehension)...
Body-eye
This one interests me a lot, in part because we don't hear about it as much as hand-eye. If hand-eye is about getting your hands into the right position at the right time in coordination with what you see, body-eye is doing the same except its your body you are getting into position. Understanding what position and place to be in relation to what's out there. These are not just sets of moves done in isolation, they are movements in relation to what you see in front of you.
Eye-body examples include:
-parkour
-obstacle courses
-a running back juking defenders, cutting through gaps, sliding laterally, hurdling over a player on the ground, turning his body to prepare for getting hit he sees coming. All based on what he sees. Basically a human obstacle course.
-"weaving through traffic" ex. in basketball or soccer, etc.
-navigating through the woods/jungle where there is no path, have to move around/under/over all kinds of obstacles ex. trees, logs, branches, etc.
-swimming through a dense coral reef
-dancing where there is a lot of body position change i.e. not just moving in place or footwork/steps
-wrestling or tackling--getting whole body into precise position is key for both
Foot-eye
This one is interesting as well--obviously soccer comes to mind, ex. Messi. Anything that involves "fancy footwork."
It would be *really* interesting to see if people with great foot-eye coordination also automatically have great body-eye or hand-eye? Or if any of these types are related or are distinctly separate?
-soccer
-post play in basketball ex. Hakeem Olajuwon's "dream shake"--they always mentioned he played soccer growing up in Africa
-dancing ex. salsa, ballroom
Gross-fine motor coordination
I'm looking for the official name for this one, it means the combined coordination of both fine and gross motor togther in sync. There are lots of examples:
-swinging a baseball bat or throwing a ball, which require both a fine motor grip and a gross motor movement.
-tennis: changing grips (fine motor) along with the swing and movement around the court (gross motor).
-most activities that involve swining things like a bat or a racket or weights
-rowing and other pulling and/or pushing activities while holding onto a handle
-sculpting anything large
-crafts/building/repairs on anything large
-gymnastics (gripping bar or pommel horse etc. while moving body)
-playing drums
-playing big instruments ex. standup bass
Wednesday, August 24, 2016
Interesting breakdown of body movement talents
Interesting breakdown of body movement talents
http://www.americanluster.com/Articles/8-US-Jobs-That-Require-Strong-Flexibility-Balance-and-Coordination-Abilities;256.aspx
http://www.americanluster.com/Articles/8-US-Jobs-That-Require-Strong-Flexibility-Balance-and-Coordination-Abilities;256.aspx
Monday, July 18, 2016
Very good charts on details of muscle fiber types
Very good charts on details of muscle fiber types
http://strengtheory.com/muscle-fiber-type/
http://strengtheory.com/muscle-fiber-type/
Saturday, May 21, 2016
Smashburger is one of the best gluten-free places around
Smashburger is one of the best gluten-free places around and one of the healthiest places you can eat. They could also call it Smashchicken beacause their chicken is fantastic.
For gluten-free people you could order a gluten free bun (I don't) but more importantly they have a standard full-scale gluten allergy procedure for both the sandwiches and the fries. Excellent system.
Spinach, grilled onions, sauteed mushrooms, sweet potato fries, all healthy.
For gluten-free people you could order a gluten free bun (I don't) but more importantly they have a standard full-scale gluten allergy procedure for both the sandwiches and the fries. Excellent system.
Spinach, grilled onions, sauteed mushrooms, sweet potato fries, all healthy.
16 simple things I do regularly that have changed my health big time
16 simple things I do regularly that have changed my health big time
These are things I actually have come to do regularly over time, not just goals or ideals. Once you know where to get them, it becomes easy. I grew up on a diet of pop tarts, milk, bread, cereal, milk, Little Debbie snack cakes, milk, Chicken McNuggets, milk, pizza, milk, Big Gulps full of high-fructose corn syrup, Suzi Qs, slurpees, fried chicken, french fries, milk, Swanson frozen dinners. Going to Subway sandwiches in college was the first time I discovered that veggies were not just for decoration. I had a lot of eczema and rashes on my feet growing up from wheat and milk allergies I didn't even know existed. "Gluten" and "glycemic index" were unheard of. I got through high school on M&Ms, Ho-Hos and mini-donettes with two milks, driving my blood sugar sky high to start the day. I look at the packages on these today and my eyes pop, they are a combination of everything to avoid: refined flour, refined sugar, and trans fats combined with saturated fats. You're basically eating diabetes. What a recipe for disaster. I'm actually surprised I'm alive after looking back at the industrial garbage food I ate growing up. We didn't really know it was garbage though.
1. Stop at the salad bar (Wegman's, Whole Foods) and eat spinach, green beans, and mushrooms every day. Spinach and green beans have something called TMG which is crucial to eat with protein to break down homocysteine, keeping arteries clear, in addition to other vitamins.
Note: if you don't like these raw--which I don't--throw them in the microwave for 30-60 seconds and they become much more palatable, plus cooking releases nutrients in spinach.
2. Eat beans frequently, as long as you can tolerate them. Beans are fiber bombs with lots of phytonutrients, very good for you. Beans made from scratch (see #6) are far better than canned beans.
3. Eat kale and/or spirulina a few times a week to reload hard-to-get zeaxanthin and other major phytonutrients. Especially if you have light eyes. Just a couple times a week works, they are powerful.
Note on #1 -3: you don't need to eat a ton of these foods to make them effective. Just one serving a day is a huge benefit. Use the G-BOMBS of Dr. Furman as a good guideline. You don't have to eat everything on the salad bar. Many people fall into all-or-nothing thinking. They envision having to eat a giant plate of greens three times a day and instead don't eat any. Just a handful of spinach with each protein meal, or at least once a day--just a little is very powerful nutritionally and exponentially better than none.
4. Eat nuts frequently. A handful of almonds for leucine, arginine, manganese and maganesium and a good source of fat. Alternatively, go for almond-based bars when you grab a snack. Leucine triggers mTor which is body's signal for muscle building.
5. Switch to sweet potato fries or yuca fries instead of regular french fries. Potatoes have higher GI and also are toxic nightshades with solanine. Note: you may have heard potatoes are a "complete protein," that is very misleading. They are technically "complete" for the few grams of protein they contain, which is so miniscule that it is insignificant as a protein source.
6. Eat at "Pollo" rotisserie chicken places instead of fried chicken places. Rotisserie chicken avoids the MSG and refined carbs of breading found in friend chicken. Choose beans as one of the sides, the pollo places make the beans from scratch, so much different from canned beans.
7. Ditch all bread, gluten and refined carbs at regular meals (i.e. anything other than post-workout), instead eat yuca, sweet potatoes, including sweet potato fries which are increasingly popular. Post-workout is the only time for refined carbs.
8. Ditch regular cow's milk, choose goat milk/yogurt or sheep yogurt instead (if you drink milk). I'm waiting for sheep milk to come out! Modern cow milk is linked to so many issues from autism to allergies to simply difficulty in digestion. Goat and sheep milk have none of these, though they do have lactose.
9. At burger or sandwich places, order with no bun and tell them you have a gluten allergy. The bun, not the burger, is what's fattening.
10. Stop drinking sugar drinks including soda and fake juices with high fructose corn syrup. The only exception is within an hour post-workout.
11. Balance your omega 3s using both fish oil and chia seeds. It's not either/or--you need both fish oil and chia seeds (alternatively flax for women) because there are two different types of omega 3s, short chain (EPA, DHA, DPA) and long chain (ALA). Have to balance them both, you will feel much less inflammation when you do. One big spoon of chia seeds every other day does wonders.
12. Put lemon wedges in your water. Any time you go to a place that has lemon by the water dispenser, drop it in. Not only vitamin C but lots of flavinoids. You can even eat one including the skin.
13. Stop eating nightshades. Some people, like me, cannot process solanine, so nightshades become extremely toxic. Potatoes, tomatoes, peppers (black pepper OK), egglplant, etc. If I eat these my joints get really bad really quick. Sounds hard to avoid them, but its easy one you start. Little bits like a dab of pepper won't hurt you, it's not an allergy its a toxin really that hurts your nerves and joints. If nightshades are a problem for you like they are for me, you will feel *so* much better by cutting them out entirely.
14. Drink a liter of Fiji water a day. You say "but it's so expensive"--not if you buy the giant 1.5 liter bottle for only $2.29. Buy the small bottles and its twice the unit cost. Fiji water contains by far the highest levels of silica of any spring water on the market, and drinking silica-rich water is the only known proven way to eliminate aluminum from the body. Aluminum is one of the major toxins of our time, linked to all sorts of disorders.
15. Throw down a whole can of olives. Eating olives is much more healthy than olive oil, which is often rancid. A can costs around 2 bucks.
16. Be careful on eating heme iron. I have hemochromotosis--I knew it before but it was confirmed by 23andme testing--which means I absorb excessive iron from foods that I eat, especially meat. Heme iron is the highly-aborbent kind, found in red meats especially. If I eat red meat too often iron piles up in my bloodstream. Learn what heme iron is and pay attention to how you feel after eating iron-rich foods. In men especially, the liver builds up iron over a lifetime, so that older guys often have too much iron stored up so that it literally fills up all the available storage space in the liver and ends up dumping out into the bloodstream. Ask your doctor for your iron levels, or just give blood, they check your iron before you donate. *Reducing iron is actually easy to do, you no longer have to give blood, just buy IP-6 which is phytic acid and it will take it down very quickly.
One of the benefits of doing all of the above is your overall balance of phytonutrients i.e. plant nutrients will skyrocket. Most Americans are extremely deficient in phytonutrients, but by filling your diet with key superfoods you can quickly flip the script in the other direction.
These are things I actually have come to do regularly over time, not just goals or ideals. Once you know where to get them, it becomes easy. I grew up on a diet of pop tarts, milk, bread, cereal, milk, Little Debbie snack cakes, milk, Chicken McNuggets, milk, pizza, milk, Big Gulps full of high-fructose corn syrup, Suzi Qs, slurpees, fried chicken, french fries, milk, Swanson frozen dinners. Going to Subway sandwiches in college was the first time I discovered that veggies were not just for decoration. I had a lot of eczema and rashes on my feet growing up from wheat and milk allergies I didn't even know existed. "Gluten" and "glycemic index" were unheard of. I got through high school on M&Ms, Ho-Hos and mini-donettes with two milks, driving my blood sugar sky high to start the day. I look at the packages on these today and my eyes pop, they are a combination of everything to avoid: refined flour, refined sugar, and trans fats combined with saturated fats. You're basically eating diabetes. What a recipe for disaster. I'm actually surprised I'm alive after looking back at the industrial garbage food I ate growing up. We didn't really know it was garbage though.
1. Stop at the salad bar (Wegman's, Whole Foods) and eat spinach, green beans, and mushrooms every day. Spinach and green beans have something called TMG which is crucial to eat with protein to break down homocysteine, keeping arteries clear, in addition to other vitamins.
Note: if you don't like these raw--which I don't--throw them in the microwave for 30-60 seconds and they become much more palatable, plus cooking releases nutrients in spinach.
2. Eat beans frequently, as long as you can tolerate them. Beans are fiber bombs with lots of phytonutrients, very good for you. Beans made from scratch (see #6) are far better than canned beans.
3. Eat kale and/or spirulina a few times a week to reload hard-to-get zeaxanthin and other major phytonutrients. Especially if you have light eyes. Just a couple times a week works, they are powerful.
Note on #1 -3: you don't need to eat a ton of these foods to make them effective. Just one serving a day is a huge benefit. Use the G-BOMBS of Dr. Furman as a good guideline. You don't have to eat everything on the salad bar. Many people fall into all-or-nothing thinking. They envision having to eat a giant plate of greens three times a day and instead don't eat any. Just a handful of spinach with each protein meal, or at least once a day--just a little is very powerful nutritionally and exponentially better than none.
4. Eat nuts frequently. A handful of almonds for leucine, arginine, manganese and maganesium and a good source of fat. Alternatively, go for almond-based bars when you grab a snack. Leucine triggers mTor which is body's signal for muscle building.
5. Switch to sweet potato fries or yuca fries instead of regular french fries. Potatoes have higher GI and also are toxic nightshades with solanine. Note: you may have heard potatoes are a "complete protein," that is very misleading. They are technically "complete" for the few grams of protein they contain, which is so miniscule that it is insignificant as a protein source.
6. Eat at "Pollo" rotisserie chicken places instead of fried chicken places. Rotisserie chicken avoids the MSG and refined carbs of breading found in friend chicken. Choose beans as one of the sides, the pollo places make the beans from scratch, so much different from canned beans.
7. Ditch all bread, gluten and refined carbs at regular meals (i.e. anything other than post-workout), instead eat yuca, sweet potatoes, including sweet potato fries which are increasingly popular. Post-workout is the only time for refined carbs.
8. Ditch regular cow's milk, choose goat milk/yogurt or sheep yogurt instead (if you drink milk). I'm waiting for sheep milk to come out! Modern cow milk is linked to so many issues from autism to allergies to simply difficulty in digestion. Goat and sheep milk have none of these, though they do have lactose.
9. At burger or sandwich places, order with no bun and tell them you have a gluten allergy. The bun, not the burger, is what's fattening.
10. Stop drinking sugar drinks including soda and fake juices with high fructose corn syrup. The only exception is within an hour post-workout.
11. Balance your omega 3s using both fish oil and chia seeds. It's not either/or--you need both fish oil and chia seeds (alternatively flax for women) because there are two different types of omega 3s, short chain (EPA, DHA, DPA) and long chain (ALA). Have to balance them both, you will feel much less inflammation when you do. One big spoon of chia seeds every other day does wonders.
12. Put lemon wedges in your water. Any time you go to a place that has lemon by the water dispenser, drop it in. Not only vitamin C but lots of flavinoids. You can even eat one including the skin.
13. Stop eating nightshades. Some people, like me, cannot process solanine, so nightshades become extremely toxic. Potatoes, tomatoes, peppers (black pepper OK), egglplant, etc. If I eat these my joints get really bad really quick. Sounds hard to avoid them, but its easy one you start. Little bits like a dab of pepper won't hurt you, it's not an allergy its a toxin really that hurts your nerves and joints. If nightshades are a problem for you like they are for me, you will feel *so* much better by cutting them out entirely.
14. Drink a liter of Fiji water a day. You say "but it's so expensive"--not if you buy the giant 1.5 liter bottle for only $2.29. Buy the small bottles and its twice the unit cost. Fiji water contains by far the highest levels of silica of any spring water on the market, and drinking silica-rich water is the only known proven way to eliminate aluminum from the body. Aluminum is one of the major toxins of our time, linked to all sorts of disorders.
15. Throw down a whole can of olives. Eating olives is much more healthy than olive oil, which is often rancid. A can costs around 2 bucks.
16. Be careful on eating heme iron. I have hemochromotosis--I knew it before but it was confirmed by 23andme testing--which means I absorb excessive iron from foods that I eat, especially meat. Heme iron is the highly-aborbent kind, found in red meats especially. If I eat red meat too often iron piles up in my bloodstream. Learn what heme iron is and pay attention to how you feel after eating iron-rich foods. In men especially, the liver builds up iron over a lifetime, so that older guys often have too much iron stored up so that it literally fills up all the available storage space in the liver and ends up dumping out into the bloodstream. Ask your doctor for your iron levels, or just give blood, they check your iron before you donate. *Reducing iron is actually easy to do, you no longer have to give blood, just buy IP-6 which is phytic acid and it will take it down very quickly.
One of the benefits of doing all of the above is your overall balance of phytonutrients i.e. plant nutrients will skyrocket. Most Americans are extremely deficient in phytonutrients, but by filling your diet with key superfoods you can quickly flip the script in the other direction.
Good blog "Organic Fitness"
Good blog "Organic Fitness"
http://organicfitness.com/
I like how Eirik challenges a lot of the conventional fitness-speak and ideas and focuses on natural patterns, as well as some of the phrases he has like "rewilding our bodies."
http://organicfitness.com/
I like how Eirik challenges a lot of the conventional fitness-speak and ideas and focuses on natural patterns, as well as some of the phrases he has like "rewilding our bodies."
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