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5 Tips to Run Faster

Running is becoming exceedingly popular in China, with every other weekend playing host to some sort of marathon, triathlon or trail run.

In light of this, XpertHealth wants to share with you a few hints regarding the best ways you can optimize your running efficiency to maximize your effectiveness.

First of all, running technique in the lower extremities comes down to a simple equation:
STRIDE LENGTH x STRIDE FREQUENCY
Research has shown that the optimal stride length and frequency will depend on the individual, however as you become fitter you can make changes to these factors due to improvements in your maximal oxygen uptake, ie: when you’re fitter your body doesn’t require as much oxygen and you don’t fatigue as quickly when running.

The image above highlights that oxygen consumption increases as the freely chosen running stride length (cm) increases. For this particular athlete, the optimal stride length at 14km/hr is around 135cm. As you can see, by taking a larger stride the subject places a greater stress on their lactate and cardiovascular system, hence improving your fitness should counteract some of these effects.

In saying this, if you are trying to improve your ‘cruising speed’ (the speed you can remain at for long periods of time), try to modify your stride length to be longer. Stride variability has been seen to vary with smaller stride lengths, which means a less efficient technique. Also, by increasing the length of your stride you will cover a greater distance at a faster rate, and this means a personal best time might well be on its way!

While there seems to be an optimum stride length and frequency for every runner and every speed, you can alter this to suit your needs by:

1. Improving your cardiovascular fitness. This will help improve the efficiency and rate of your maximal oxygen uptake. One way you can test your current cardiovascular fitness is via a VO2 Max Test.

2. Training via interval or sprint-based running. This will improve body composition and cardiovascular fitness, which will naturally increase both your stride rate and stride frequency. Hence, over time your cruising speed should improve as well.

3. Resistance train. Weights have been shown to improve a plethora of physiological responses to assist in improving your level of running, such as increasing neuromuscular efficiency and lactate threshold. This means you can run for a longer period of time before becoming fatigued.

4. Improve your body composition. Optimize your efficiency by having a better ratio of lean muscle mass to body fat. This can be achieved by working with a sports dietitian to help you manage your food intake and fine-tuning nutrient timing to adequately fuel your training.

5. Work on technique. Ask a friend to film you running and use the footage to assess your technique – is your foot striking under your knee? Are your elbows at 90 degrees or less? Are your hands relaxed? Most importantly, are you running comfortably and injury-free? Making small changes to your arms, torso and stride can all help improve your running effectiveness.

Ultimately, to be your best at running you will need to:

Optimize efficiency to maximize effectiveness!

Good luck with your event and don’t hesitate to contact us at info@xperthealth.comfor further advice or training/nutrition programs.

 

References:

1. Stride variability in human gait: the effect of stride frequency and stride length- F. Danion, E Varraine, M Bonnard, J Pailhous (2003)
2. How do stride length and stride frequency influence the energy-output during running? –Paul Hogberg

You need it – We got it at XpertHealth!

Click HERE to set up a FREE consultation today to take a step closer at becoming an Xpert of your health.


5 Healthy Habits That Will Help You Achieve Your Goals

From the XpertHealth team to you – The healthy habits that we try to live by.

Most of us have goals in many areas of our lives. We work towards big goals at work, using different strategies trying to achieve them; we have yet another set of strategies to achieve the goals we set with our training, and yet some other goals with our personal lives, our health and so on. For many of us it is our habits that make the biggest difference in the endeavour to reach our goals. This is also where some of us tend to struggle.

The way we look at healthy habits are very individual, and differs widely even within our own team. When asked to list five healthy habits that we try to incorporate in our lifestyles the members of our team all listed something different. This doesn’t mean that the five habits my colleague listed are more accurate than mine or the other way around, on the contrary. We base our replies on our own circumstances, goals, personalities, and knowledge.

Instead of using this article to tell you what we believe are the best five healthy habits to focus on, we hope that you will use this as inspiration to find your own five habits that will make sure your lifestyle supports your goals.

So here are some of the healthy habits that we try to incorporate into our lives.

Nutrition:

· Strive to eat as much fruits and vegetables in your diet as possible. Diets rich in fruits and vegetables have been shown to reduce the risks of cardiovascular disease, diabetes and some cancers. The World Health Organisation recommends at least 500g of fruits and vegetables each day, which is around 2 pieces of fruit and 2-3 cups of chopped vegetables.

· Always try to have 1 fist-sized amount of vegetables each with your lunch and dinner.

· Remember to enjoy the food that you eat! Use the internet to learn about “Mindful Eating” and stop feeling guilty about your food choices. Choose that chocolate cake and savour it!

· Stay hydrated! Carry a water bottle with you every day and drink at least 1.5L of fluids (preferably water) per day, and even more on hot days or during exercise.

· No foods are forbidden- however you may need to eat less of some foods and more of others depending on your health and goals.

Sleep:

· Make sleep a priority!  Sleep is time for the body to rest, recover and relax and it is very important for our bodies and brains to have some down time.

· Try to go to bed before 11pm each night to make sure you get that much needed rest.

 

Exercise & Physical Activity:

· Make movement part of your daily life! Our bodies were made for movement, so move as much as possible and in different ways.

· Aim to be out of breath from exercise at least 3 times each week. Exercise helps relieve stress, releases endorphins (the body’s feel-good hormones), and reduces the risks of a multitude of chronic diseases and mental illnesses. Exercise is good for both your physical and mental wellbeing.

 

Life Balance:

· Strive towards a balance between all areas of life – work life, personal life, social life and love life.

· Try to minimise the use of electronics in bed before going to sleep – this includes your phone, iPad, laptops and TV. Screens omit blue wavelength that affect sleep. And surely there isn’t an email so important it can’t wait until the next morning?!

· Create a lifestyle where a healthy diet, exercise and your mental wellbeing are equally important.

 

Emotional Health:

· Never go a day without smiling and laughing! Life is better when you smile. If you ever struggle, fake a smile in the mirror and keep smiling like that until that forced smile turns into a real smile.

· Expect the unexpected in life! By removing expectations you will also reduce your overall stress and frustration.

· Keep the positive people in your life, and remove yourself from those who bring you down.

· Be kind to yourself! Take your current circumstances into consideration and don’t be too hard on yourself. Sometimes life gets busy and you need to change your plans.

· Listen to your body! It tends to tell us when to slow down, to speed up, to eat, drink and sleep. Are you listening?

You can choose to adapt to all, or none, of these habits but reflect on what is important for you, and what habits will help you
reach your goals. How does your lifestyle and health today compare to your goals and where you want to be? Are there any changes that you can easily make or are your habits really good already? If you know that you want to make a change but are not sure where to start, then contact us today and let us help you.

It all starts with one question: What is your goal? 

You need it We got it at XpertHealth! 

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Successful Weight Loss

What is the best way to lose weight? There is an overabundance of information available on social media platforms about the “best way”. However, very few of us consider asking the people who have lost a lot of weight how they achieved it. These people are the real weight loss experts.

What is their secret? According to the National Weight Control Registry (NWCR) – a research group that investigates the characteristics of individuals who have succeeded at long-term weight loss – there is no single best way to lose weight. Not one. There are actually many ways to lose weight. And the best way is that which suits the individual.

Even though the best method is that which suits the individual, the NWCR has found three common factors that are employed by individuals who have succeeded at long-term weight loss. These are:

1.     Regular self-weighing

2.     Eating a smaller variety of food

3.     Intense exercise.
To expand on these points:

1. Regular self-weighing

Regular self-weighing allows an individual to keep track of sneaky weight gain and make immediate lifestyle changes to rectify the situation. During particularly celebratory periods, such as holidays or Christmas, it’s quite easy to put on an extra 300-500g of weight. It doesn’t sound like much, but over the years we all know it can start to add up.

For the sake of an argument though, we shouldn’t purely base our weight loss success on the scale number. There are many other ways to track weight loss. For example, how do your clothes fit; how much energy do you have; are you making healthier food choices; are you sleeping better; are you managing your stress more appropriately? All of these lifestyle changes promote healthy and sustainable weight loss.
A sensible recommendation is to weigh yourself once a week or fortnightly on the same day and at the same time. This will enable you to stay on track without obsessing over it.

2. Eating a smaller variety of food

The NWCR found that individuals who succeeded with weight loss ate a smaller variety of food no matter if it was a weekday, weekend or holiday, ie: they always ate similar foods. This isn’t to say we need to eat the same food everyday (that would be both boring and unhealthy), but try to eat similar portions of food and similar types of food each day. For example, if you eat a sandwich everyday for lunch during the week, eat a sandwich for lunch on the weekend – just mix up the sandwich fillings to keep it interesting.

3. Intense Exercise

The NWCR found that people who have succeeded with longterm weight loss burnt an average of 2,621 calories per week. For an 84kg (185lb) male, this equates to a 1-hour jog four times a week, or two 1-hour games of basketball and two spinning classes per week.

Intensity is one of the most important factors when it comes to exercise and fat loss. One of the simplest and most effective ways to gauge how hard you are working is to measure your heart rate while exercising.

A possible way to do this is via the 180 Method, which subtracts a person’s chronological age from 180 to find their maximum heart rate. This figure is then adjusted to reflect their physiological age as indicated by fitness and health factors.

Once you know your maximum heart rate, check out our “What is Your Zone?” article from May 19 to see which zone you should be training in to reach your goals – be they related to speed, performance, or weight loss.

No matter what sport or physical activity you do, just make sure you are moving everyday! And find an enjoyable routine that suits your lifestyle.

So there they are – the three most common habits of individuals who have succeeded at longterm weight loss. Of most importance is this: find what works for you because you know your body best.

If you need some assistance finding the right approach for your own weight loss goals, contact us today. We’ll be With You Every Step of the Way.

You need it  We got it at XpertHealth! 

Click HERE to set up a FREE consultation today to take a step closer at becoming an Xpert of your health.

Concussion 101

With more attention being paid to concussions, they’re no longer being thought of as simple “bumps on the head” or “bell-ringers”. Help keep young athletes protected by better understanding symptoms, treatment and prevention of concussions.

A concussion is defined as a “trauma-induced alteration in mental status that may or may not involve loss of consciousness”. This can be caused by a bump, blow or jolt to the head or by a hit to the body that causes the head and brain to move quickly back and forth. Concussion signs and symptoms can appear immediately or not be noticed until days or even weeks after the injury.

How to remain safe !

  • Make sure all safety equipment are sport specific, properly fitted and refurbished according to industry standards.
  • Follow sports safety rules and use proper techniques
  • Practice good sportsmanship

You have a concussion–Now What??

  • Report Symptoms Tell a coach, a parent or athletic trainer if you suspect an athlete has a concussion
  • Get Checked Out Only a health care professional experienced with concussion management can tell if a concussion has occurred and when it is OK to return to play
  • Get Plenty of Rest Immediately after the concussion is sustained, rest is recommended. This includes keeping a regular sleep routine and avoiding activities that require a lot of concentration.
  • Give Time to Recover It’s important to allot time to heal. Another concussion sustained while the brain is healing can result in long-term problems or even death in rare cases.
  • Take it Slow at First After the physician or athletic trainer gives the OK to return to activity, an athlete shouldn’t jump in all at once. The athletic trainer will work with the athlete to develop a safe plan for progressively returning to play.
  • Address Concerns If there are concerns, don’t hesitate to bring them up with a health care provider (athletic trainer, physician, etc.)

Knowing the RED FLAGS

  • Can’t be awakened
  • Weakness or numbness in arms or legs
  • Repeated vomiting
  • Unusual behavioral change
  • Slurred speech
  • Unusual behavioral change
  • Can’t recognize people or places
  • Slowed reaction time
  • Worsening headache
  • Loss of consciousness
  • Sleep problems
  • Seizures
  • Looks less alert
  • Balance problems
  • Dizziness
  • Increasing confusion or irritability

Sources: NATA, Stanfor Orthopedic Sports Medicine, Center for Disease Control and Prevention, Heads Up Concussion, Fifth Annual Youth Sports  Safety Summit

You need it – We got it at XpertHealth!

Click HERE to set up a FREE consultation today to take a step closer at becoming an Xpert of your health.


Join Our Team !!

XpertHealth is a team of Sports Performance Specialists who are dedicated to helping people achieve their fitness goals for corporate and/or individual success. We have professional athletes, youth athletes and everyday people have access to a wide variety of state–of–the–art health care services and performance testing including but not limited to VO2 Max Testing, Smart Speed Training, various Sport & Medical Health screenings and nutritional consultation. XpertHealth has created an integrated, and athlete-focused approach to assessing and monitoring athletic performance and in treating and injury prevention.

 

Position: Athletic Trainer  

Location: SHANGHAI, CHINA

Start Date: October 2017

Requirements:

Ø CSCS, ACSM, or NASM preferred but not required

Ø Degree in AT or related field required

Ø Minimum of two years experience (China Visa Policy Requirement)

Ø CPR and First Aid certification required

Ø BOC Certification required

Ø Outgoing personality

Ø Understanding of proper biomechanics

Ø Open minded and flexible to working with international staff

Ø Willing and enthusiastic to assist with increasing the knowledge of what an Athletic Trainer is throughout Asia

Ø Ability to adapt to new environments and cultures

Ø Previous experience traveling abroad or previous travel or living experience living in China is recommended but not required

Job Description: 

Ø Injury prevention and management for athletic injuries

Ø Promote safe participation in sports, including implementing injury prevention programs

Ø Knowledge of legal requirements and rules of the athletic events

Ø Daily medical coverage, injury evaluations/management for partner International schools

Ø Coordinate pre-participation physical exams conducted on-site

Ø Implement concussion protocol and emergency action plans

Ø Liaisons to assigned team physicians for each school

Ø Injury assessments and recommendations for follow-up care

Ø Education and instruction for students/coaches/community sports organizations

Ø Promote safe participation in sports, including implementing injury prevention programs

Ø Student education in sports medicine career paths

Ø Sport–specific instruction and development of preseason, in–season and off–season conditioning for athletes

Ø Athlete Injury Clinic for athletes student education

Ø First-aid treatments and organization/implementation of emergency protocols international schools

Ø Medical coverage available for community sporting events upon request

Ø Possibilities of working with partner international hospital in the Rehab Department and as an Ortho Extender

Ø Joint events and workshops with partner organizations  

Ø Accepts additional responsibilities and duties as assigned

 

For inquires please email info@xperthealth.com