Four Tips on Returning from Injury
by Robb Beams
How you return to training after an injury or extended layoff can often times mean the difference between further injury or success. Coach Robb (Ryan Dungey's trainer) has laid out 4 simple but often overlooked tips for you to follow. Check them out because the last thing you want to spend is more time off your bike. - Virtual Trainer
#1 - Ease back into strength training and cardiovascular fitness slowly.
Many people try to resume where they left off when they exercised in the past. This only results in sore muscles, stress joints, and a negative mental outlook on working out.
When you begin your strength exercises, choose a weight that's extremely easy to lift for 8 to 10 reps for two sets. Lift the same amount of weight and reps for three weeks to allow your body adequate time to adjust and adapt. For your cardiovascular exercise keep your duration less than 30-minutes and keep your intensity low - you should be able to pass the talk test, which is where you could talk to someone or sing to yourself while exercising without becoming winded.
#2- Plan to workout.
Research indicates that eight workouts per month is the minimum required to stick to a fitness plan. The more frequently you exercise, the better the odds that your initial effort will turn into a habit. Mark off at least two workouts a week on your monthly calendar and try to schedule your exercise time for the same time each day.
#3- Weight training is the key to weight loss.
Building a foundation of lean muscle will provide you fat burning centers found in the muscle spindle cells that is created and enhanced with load-bearing exercises like strength training. If you are afraid of becoming too bulky, please understand that the ONLY way you become bulky is lifting heavy weight, low reps and adequate amino acid (protein) intake.
#4- Feed your gains with protein.
People often skip eating after they exercise thinking that they will save 200 to 300 calories. However a high-quality shot of protein - specifically amino acids, help re-build torn down muscles and enhance muscular growth post exercise. Remember, the more lean muscle you build the more efficient you are at burning body fat. Consume a protein shake using a high quality protein (whey or plant based) to increase your absorption of high quality amino acids.
About the Author: CompleteRacingSolutions.com is a premium resource center for motocross, supercross and GNCC riders of all abilities and ages. Visit his website & subscribe to his bi-monthly newsletter that outlines the training solutions used with great success by multi time Loretta Lynn’s & Mini O Champion’s Jordan Bailey (Factory Red Bull/KTM) & Factory Kawasaki/Pro-Circuit’s Adam Cianciarulo, national champion & Factory JGR/Yamaha’s Jon Jon Ames, Off Road racers Charlie Mullins, Chris Bach & GNCC Quad racer Roman Brown along thousands of riders all around the world.
Additional resources available include the MotoE Performance Training Facility in Haines City, Florida, eBooks on various human performance elements and online instructional videos. To discuss your current program or have a new one developed for you; feel free to contact Robb Beams at CompleteRacingSolutions.com or 407.701.7586 directly.
That's it for now, until next time, good luck with your training and remember, if you have a question, log on to the Virtual Trainer Expert Forum and have your question answered by a panel of experts. In addition, be sure and check out the Racer X Virtual Trainer archive section. Your complete one-stop information zone for motocross fitness.