Low Pressure Fitness: Exercise Guide
Why should I train my posture and breathing? How can I get the most out of the bike? From the hand of Dr. Rial and the champion of Spain of road cycling Izaskun Bengoa, we explain the importance of postural and respiratory training for physical preparation, with a guide of Low Pressure Fitness exercises to prevent or recover some of the cyclist's most common overuse injuries.
Being Low Pressure Fitness (LPF), a training that directly affects postural correction, flexibility and breathing is an ideal compensatory system for cyclists.
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LOW PRESSURE FITNESS: POSTURE AND BREATHING
The first essential principle of the LPF method is posture. A trained spine will be one capable of supporting the hip and trunk flexion position continued on the bicycle. In LPF, the stabilizing musculature of the spine and the neutral position of the lumbar spine are trained through self-stretching postures by muscle chains. The abdominal, lumbar and pelvic floor muscles are part of the central stabilization system of our body. The presence of muscle imbalances in our abdominal nucleus is a risk factor for sports injury. A recent study published in the Journal of Bodywork and Movement Therapy found how different hypopressive positions (practiced in LPF) managed to activate deep muscles such as the transverse abdomen (Ithamar et al., 2017).
The second basic pillar of LPF is breathing (through specific breathing exercises and respiratory training devices). The training of the respiratory musculature is one of the great forgotten by athletes although its utility has been demonstrated, especially in endurance sports. Respiratory muscle fatigue found in endurance sports such as cycling can be a limiting factor of performance as well as inadequate mechanical ventilation. Such muscle fatigue can lead to excessive stiffness of the thoracic diaphragm (which is the main inspiring muscle).
When training aerobically and at high intensity, diaphragm fatigue occurs, tripling your effort due to increased ventilation frequency. This, together with the mechanical disadvantage of the thorax due to the trunk flexion position, can limit the expansion or mobilization of the rib cage. The mobility of the thorax is related to respiratory muscle strength and lung function. Several investigations have shown how proper planning of the respiratory muscles can increase their strength, endurance and therefore improve efficiency during physical exertion. It is worth mentioning that the abdominal muscles (especially the external obliques) contribute to expiration and costal descent, helping the air to escape from the lungs. An excess of tension in the abdominal musculature can hinder the work of costal expansion in inspiration and / or the decrease of the diaphragm, blocking its normal movement. Thus, associated with respiratory training is usually accompanied by abdominal muscles. Therefore, it never hurts to spend a couple of minutes to specifically train breathing and relax post-workout diaphragmatic tension or competition.
Izaskun, has prepared an LPF program specially designed for cycling with an approximate duration of 8 to 10 minutes. Based on the pathology of the cyclist described above, he proposes different exercises aimed at eliminating myofascial tensions or restrictions derived from the repetition of the sports gesture, increasing thoracic mobility and training the spine stabilizing muscles. It always begins with the breathing preparation and myofascial release exercises that will prepare the body for the most advanced exercises. Once the muscle restrictions have been removed and the correct postural placement has been learned you can practice hypopressive exercises that will increase in respiratory intensity as you progress. DOWNLOAD ADVANCED PROGRAM HERE!.
LOW PRESSURE FITNESS: POSTURE AND BREATHING
The first essential principle of the LPF method is posture. A trained spine will be one capable of supporting the hip and trunk flexion position continued on the bicycle. In LPF, the stabilizing musculature of the spine and the neutral position of the lumbar spine are trained through self-stretching postures by muscle chains. The abdominal, lumbar and pelvic floor muscles are part of the central stabilization system of our body. The presence of muscle imbalances in our abdominal nucleus is a risk factor for sports injury. A recent study published in the Journal of Bodywork and Movement Therapy found how different hypopressive positions (practiced in LPF) managed to activate deep muscles such as the transverse abdomen (Ithamar et al., 2017).
The second basic pillar of LPF is breathing (through specific breathing exercises and respiratory training devices). The training of the respiratory musculature is one of the great forgotten by athletes although its utility has been demonstrated, especially in endurance sports. Respiratory muscle fatigue found in endurance sports such as cycling can be a limiting factor of performance as well as inadequate mechanical ventilation. Such muscle fatigue can lead to excessive stiffness of the thoracic diaphragm (which is the main inspiring muscle).
When training aerobically and at high intensity, diaphragm fatigue occurs, tripling your effort due to increased ventilation frequency. This, together with the mechanical disadvantage of the thorax due to the trunk flexion position, can limit the expansion or mobilization of the rib cage. The mobility of the thorax is related to respiratory muscle strength and lung function. Several investigations have shown how proper planning of the respiratory muscles can increase their strength, endurance and therefore improve efficiency during physical exertion. It is worth mentioning that the abdominal muscles (especially the external obliques) contribute to expiration and costal descent, helping the air to escape from the lungs. An excess of tension in the abdominal musculature can hinder the work of costal expansion in inspiration and / or the decrease of the diaphragm, blocking its normal movement. Thus, associated with respiratory training is usually accompanied by abdominal muscles. Therefore, it never hurts to spend a couple of minutes to specifically train breathing and relax post-workout diaphragmatic tension or competition.
Izaskun, has prepared an LPF program specially designed for cycling with an approximate duration of 8 to 10 minutes. Based on the pathology of the cyclist described above, he proposes different exercises aimed at eliminating myofascial tensions or restrictions derived from the repetition of the sports gesture, increasing thoracic mobility and training the spine stabilizing muscles. It always begins with the breathing preparation and myofascial release exercises that will prepare the body for the most advanced exercises. Once the muscle restrictions have been removed and the correct postural placement has been learned you can practice hypopressive exercises that will increase in respiratory intensity as you progress. DOWNLOAD ADVANCED PROGRAM HERE!.
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