#1 The most expensive shoes are the worst.

 

According to a study done by Bernard Marti, a preventative medicine specialist at Switserlands’ Universtity of Bern, runners wearing A-quality running shoes are 123% more likely to get injured than runners in cheap shoes.
That’s right. Seems crazy right?

He and his team analysed 4.358 runners in the Bern Grand-Prix, which is a 9.6 Mile race. The first thing that struck them was that 45 percent of the studied group had been hurt in the year leading up to the race.
The rest of the information from the study wasn’t any less surprising:

The mostΒ common variable between the runners wasn’t training surface, running speed, body weight, age, motivation or previous injury.

It was the price of the shoe.

Runners in shoes over 90$ were twice as much likely to get hurt as runners in shoes of 40$ and below.

For me, it’s not that much of a shocker. I’ve been running on 20$ fake (don’t tell anybody πŸ˜‰ ) Nike Free running shoes and I’ve never felt better during my runs.

#2 Feet don’t respond well to cushioning

 

We believe that the more cushioning in our shoes, the more comfortable the feet will be. We might be wrong.
First off, all the cushioning in our expensive running shoes do nothing much to reduce impact. When you think about it, that’s not so strange. During every step we take during a run, the body weight that comes down smashing onto the ground can go up to 10 times your body weight.
In my case, that would be 1500 pound of force coming down onto a half an inch of rubber. It’s very unlikely that piece of rubber is going to absorb it all.

“You can cover an egg with an oven mitt before rapping it with a hammer, but that egg ain’t coming out alive”- Christopher Mcdougall (Born to Run)

Secondary, more cushioning make our landing mechanics worse. During some studies on gymnasts they found that the thicker the landing mat, the harder athletes would slam down, trying to find balance. A comparable thing happens when we run. The feet sense a soft underground and instinctively pushing through to find a hard, stable surface to land on.
This is often found when multiple types of shoes are used while running on a force plate. Often, force absorbed by the plate changes significantly while changing between well cushioned shoes, thin soled shoes and barefoot running shoes. Just not the way you’d expect.

Often impact levels are the least in bare foot of thin soled footwear, and highest in cushioned shoes. And that’s because with less cushioning to rely on, we use our bodies’ own shock-absorbers Β and they happen to be really good.

And even better, it can be trained to become even better.

If you want to know how your shock absorbers are functioning, click here

 

I’ll upload some stability exercises to my channel soon.

 

Mark

 

 

Branched Chain amino acids (BCAA’s ) are not necessarily a very popular supplement. It doesn’t promote enormous strength or muscle gains, muscle-bursting pumps or endless endurance.
It has, however, been around for a very long time and has consistently been a part of any high performance athlete’s supplement stack.

What’s the deal?

BCAA’s are known as “muscle protectors”. So if you work out hard , supplement them and you feel less destructively sore – or less long -then when you didn’t take them, they’ve pretty much done their job.

BCAA’s consist of three essential amino acids; Β Leucine, Valine and Isoleucine. They’re essential because the body does not produce them on itself, so we need to get them from food or through supplementation.

The main benefits of supplementing BCAA’s can be summed up like this:

  • Enhanced muscle protein synthesis and muscle protein accretion in response to strength training and BCAA supplementation.
  • Improved body weight control and fat loss during energy restricted diets with adequate protein and BCAA.
  • Improved endurance performance via the prevention of central fatigue and/or other factors with BCAA supplementation.

 

Supplement Review: ON BCAA’S

Overall: BCAA’S are “essential amino acids”, building blocks of proteins that the body cannot produce herself. Therefore we need to get them from food or supplementation.
The strength of BCAA’S lies in their ability to protect the breakdown of muscle mass and kicks-tarting the muscle repair.

Effectiveness: I’m definitely less sore and recover quicker than I have on previous workout programs. It’s very hard to say how much of that is attributed to this supplement.

Taste: 6/10 (Raspberry Lemonade) it’s a bit too synthetic for me and a bit too weak at the same time. There’s a “chalky” aftertaste to it as well. Not bad, not good. I’ve had other BCAA’S that were far tastier than this.

Price: 28$ which comes down to about 1$ per scoop.

Would buy again: No

There’s still lots of scientific research being done on the effectiveness for these different mechanisms.

But if you’re ready to learn more take a look at the following links…

https://www.t-nation.com/supplements/bcaa-and-athletic-performance

https://examine.com/supplements/branched-chain-amino-acids/

https://labdoor.com/rankings/bcaa

When you’re trying to change your eating habits for whatever reason; losing weight, gaining weight, increasing performance.. The first thing you alwaysΒ have to doΒ is analyze your current situation. Making changes without actually knowing what you’re doingΒ nowΒ is basically shooting in the dark.

There’s many reasons why everybody should track their dietary habits every now and then but let me focus on some of the most important ones

–Β Objective look: Even if youΒ thinkΒ you have a pretty good idea of what you’re taking in on a daily basis, clinical experience has shown that most clients forget about 20-30% of their daily intake. That is often just overlooked drinks or snacks, orcomfortably forgottenΒ on purpose. But yeah, they do matter.

–Β Energy balance:Β Energy in vs Energy out might be one of the most important variables when trying to adjust weight in an effective manner. Tracking your food in MFP will give you a daily target and score on the amount of energy (kcals) that you should be ingesting.

–Β Macro Preference:Β Macro nutrients are the foods we eat in big quantities; Fats, Carbohydrates and Proteins. For each, there are guidelines for how many we should eat based on our gender, age, weight and activity level. MFP gives you a pie chart that shows you in what kind of quantities you eat your macro’s. Changing these often makes a huge difference in weight gain/loss

–Β Warnings:Β MFP recognizes sugar, cholesterol and saturated fat content that you might not be aware of. If you choose foods with a high amount of these, the app will give you a signal. This way you will start to recognize foods with high amounts of stuff-you-don’t-want and you’ll be able to make sure you don’t go overboard on them

This is what to do:

Download theΒ AppΒ (it’s free!!) and start tracking your meals from tomorrow. Be strict, and make sure you keep it up forΒ at leastΒ 2 weeks. This will give you a decent insight on your habits.
Take a look at the amount of calories you should be eating, what your macro preferences are and which foods carry warning signs with them.
From there, start adjusting the variables and track again.

Happy Tracking,

 

Mark

 

Week 2 Progress:

Weight : 82 KG

Fat % : 14% (-2 %)

Good:

  • Missed 0 Workouts ( Weights 3x, Bjj 2x, Boxing 1x)
  • Increased Weight on all lifts
  • Getting 7+ hours sleep daily
  • No drinking

Needs work:

  • Not eating enough, need more meals
  • Practice patience
  • Fat% still a bit high

Notes:

Everything moves too slow. Which I guess, is a good thing because if my clients are anything like me, they will struggle with this as well. It really helps to keep track of objective progress ( see stat page of 5×5 app ) and imagining what that progress will look like on the broader scale of things.

 

Progress on Big Lifts

 

 

During my session with Cheryl, she mentions right at the beginning that she might not be able to workout well.
She’s tired, her sleep quality hasn’t been good and she pulled a muscle in her during gardening work.
I make a note of it, smile at her and say “let’s just see what we can do”. During the workout session, she’s breaking records all over the place.
First, she did full sets with what her 1 rm was 4 weeks ago.
Then she completed double the work of an exercise she struggled with last week.
Last but not least, suddenly she realized that her back wasn’tΒ hurting.

“Actually, I feel a lot better than when I came in”.

I don’t knowΒ if this will be the case at the start of the session, but clinical experience shows us that in most cases, it does.
It’s important because this realization creates a positive feedback loopΒ which is the following:

  • I don’t feel good, might not perform well
  • Perform well, or better than expectation
  • Feel good about performance
  • Positive reference for next time when not feeling good
  • Better decision making

As opposed to a negative feedback loop like this:

  • I don’t feel good, might not perform well
  • Decide not to workout
  • Feel bad about not meeting expectations/ Lose progress
  • Lose motivation

Feedback loops

 

Mine, and Cheryl’s takeaway from this:

Especially when in the first 12 weeks of training, it’s important not to give in to expected outcomesΒ that only give you short-term instant gratification. Make decisions based on planning, not on the emotion of the day.
Of course, if you find out that you’re actually hurting or not feeling good during the workout, you can still decide to rest. But at least at that moment you’ve made a decision based on actual feedback of your body and not a projected outcome of the brain.

I’ve been applying this mindset experiment over the last year -not just for fitness purposes- and it has given me great results. Hope it can do the same for you.

Mark



 

 

A good diet starts with shopping. Don’t buy crap, don’t eat crap. It’s really that easy. Here’s a list with all the good stuff that needs to be in your basket.

Good Protein Sources:

 

Eggs
Liquid Egg Whites: More convenient but more expensive
Skinless Chicken Breast: high quality lean protein
Lean Ground Turkey: Lean high quality protein
(Wild) Salmon Healthy fatty fish: costly but quality protein + tons of healthy fatty acids
Canned Tuna: Lean, easy and inexpensive. Get the water based one, not oil.
Lean Ground Beef
Cottage Cheese: Source of Casein protein. Slow digesting so will provide the body with protein for a long time.
Pork Tenderloin: fairly inexpensive medium lean protein.
Protein powder: Convenient, usually tasty and pure (if you get a good brand) also helps sweet cravings
Protein snacks: protein bars / nuts / seeds

Good Sources Of Carbohydrates

 

Oatmealβ€” cooked or overnight. Slow digesting, tons of fiber and nutrients. Learn to love it!
Fruitβ€” Favorites for me are Blueberries (lots of nutrients / antioxidants ), bananas and apples. Best eaten around the workout because they’re mostly quick digesting carbs.
Vegetablesβ€” The more the better really. Tons of fiber and nutrients.
Sweet Potatoes
Brown Rice
White Rice: Fast-carb. Best eaten around the workout
Whole Wheat Bread

Good Sources Of Fats

 

Olive Oil
Flax seed oil
Fish Oilβ€”Staple source of omega 3/6/9
Almond Butter
Cashew Butter
Peanut Butter (watch the sugar content)
Almonds
Pecans
Walnuts
Cashews
Macadamia
Avocados

Okay, we can not put labels on people.

After all, we are all different and move differently. But the truth is that people mainly move in 3 directions, which are the following:

rug pijn hulp stap 1, bepaal welk type je bent

I will not make it too technical but the planes mean the following:

Sagittal (Blue): Move forward / backward, bend forward to pick up something
Frontal (Red): Sideways movements, such as when we raise our hands to wave to someone
Transverse (Green): Rotatory movements, such as when we reach to open a door.

The vast majority of our movements take place in the so-called Sagittal plane. Or often, actually to be more precise …

… the vast majority of our non-movements.

Een slechte houding plaatst 40% meer druk op de wervelkolom

 

Fact: A bad posture places 40% more pressure on the spinal column

When we move much in the same directions, the body adjusts to it. In practice, we see that this often results in 2 different archetypes: extension type and flexion type.

As you can see in the picture, there are a number of things that belong to these types.

Not everybody has all the features, but they often influence each-other . As a result, they are often seen together. The more features you have, the more you belong to this pattern.

Extension Type

The features or this type are:

-An enlarged arch in the lower back
-“Flaring out” the rib cage
-The pelvis tilts forward (“Water spills out on the front”)
-The knees are fullyΒ extended

Possible Issues:

Extension types often come with compression problems, or complaints related to pressure when joint surfaces are close to each other. -and thereby imposing excessive pressure on the connective tissue.

Flexion Type

The Flexion type has the following characteristics:

-The shoulders often “roll” forward
-The head is on the front and the neck isΒ extended
-Upper back is rounded
-Lower back is flattened, or even rounded
– There is “no ass!”
– Knees are bent

Possible Issues:

The Flexion types are often the people with an office job. Working behind a desk easily pulls your body to this archetype . Mostly if you are not aware of your posture while sitting. This habit is then taken to the car and home where the “working posture” is continued to the “couch posture”.

This often passive posture can adversely affect the connective issue that hold the vertebra together. The inter-vertebral discs may also suffer greatly. Because there is little active support of the muscles, almost all of the strength ends up directly to the so-called “passive structures” such as the joints, ligaments and cartilage.

Herniated discs and instability problems are often seen complaints in this pattern.

 

Which back type do you have?

Which pattern is most like you? Once you know this, you can start balancing your posture through targeted exercises.

Under this article, please let me know what kind of type you are and what complaints you may experience!

I’ll be able to help you out from there on.

 

 

 

5 Tbs of Coconut Oil / MCT Oil
5 Tbs of Grass-fed Butter
2/3 Cup Gelatin powder
4-5 Cups of coffee (quality beans)
2 Tbs Β raw honey/stevia (adjust to taste)
Vanilla extract to taste

-Blend for 30 seconds
-Put in oven tray and refrigerate for 3 hours

Β 

 

Ready to snack !!

Source: Livestrong

Mark Chen

– with Yon Socheata (Max Cross)

 

តើ RMR (Resting Metabolic Rate)​ β€‹β€‹αžšαž”αžŸαŸ‹αž’αŸ’αž“αž€αž˜αžΆαž“αž›αž€αŸ’αžαžŽαŸˆαžŠαžΌαž…αž˜αŸ’αžαŸαž…?

αž’αŸ’αž“αž€αž”αŸ’αžšαž αŸ‚αž›αž‡αžΆαž˜αž·αž“αž”αžΆαž“αž‡αŸ’αžšαžΆαž”αž…αŸ’αž”αžΆαžŸαŸ‹αž–αžΈαž”αŸ’αžšαž’αžΆαž“αž”αž‘αž–αžΈαž˜αž»αž“αž˜αž€αž‘αŸβ€‹β€‹

αž‡αžΆαž€αŸ‹αžŸαŸ’αžαŸ‚αž„αž”αžΎαž‘αŸ„αŸ‡αž”αžΈαž‡αžΆαž’αŸ’αž“αž€αž˜αž·αž“αž’αŸ’αžœαžΎαžŸαž€αž˜αŸ’αž˜β€‹αž—αžΆαž–αž’αŸ’αžœαžΈαž€αŸαžŠαŸ„αž™β€‹β€‹β€‹β€‹β€‹αž€αŸαžšαžΆαž„αž€αžΆαž™αžšαž”αžŸαŸ‹αž’αŸ’αž“αž€αž“αŸ…αžαŸ‚αž”αŸ’αžšαžΎαž”αŸ’αžšαžΆαžŸαŸ‹αž“αŸ…αžαžΆαž˜αž–αž›αž‡αžΆαž“αž·αž…αŸ’αž…αŸ”β€‹ αž‡αžΆαž’αž˜αŸ’αž˜αžαžΆαž™αžΎαž„αž αŸ…αžαžΆαž˜αž–αž›αž“αŸ„αŸ‡αžαžΆαž‡αžΆαž€αžΆαž‘αžΌαžšαžΈβ€‹β€‹β€‹ αžαžΆαž˜αž–αž›αž“αŸαŸ‡αž‘αŸ€αžαžŸαŸ„αžαž‚αžΊβ€‹ αž˜αž·αž“αž˜αŸ‚αž“αž‡αžΆαž’αŸ’αžœαžΈαž˜αžΌαž™αžŠαŸ‚αž›αž˜αžΆαž“αž–αžΈαžαŸ’αž›αž½αž“αž”αŸ’αžšαžΆαžŽαž™αžΎαž„αž‘αžΆαŸ†αž„αž’αžŸαŸ‹αž‚αŸ’αž“αžΆαž αžΎαž™αž’αŸ„αž™αž™αžΎαž„αž˜αžΆαž“αžšαžΌαž”αžšαžΆαž„αžαžΌαž…αžŸαŸ’αž’αžΆαžαž‡αžΆαž„αž˜αž»αž“αž“αŸ„αŸ‡αž‘αŸαŸ”β€‹αžαžΆαž˜αž–αž›αž“αŸαŸ‡αž˜αžΆαž“αžŸαžΆαžšαŸ‡αžŸαŸ†αžαžΆαž“αŸ‹αžŽαžΆαžŸαŸ‹αž€αŸ’αž“αž»αž„αž€αžΆαžšαž‡αž½αž™αžšαžΆαž„αž€αžΆαž™αž˜αž“αž»αžŸαŸ’αžŸαž™αžΎαž„αž’αŸ’αžœαžΎαž”αŸ†αž›αžΆαžŸαŸ‹αž”αŸ’αžαžΌαž…αž›αž“αžΆαž–αŸ’αž™αžΆαž”αžΆαž›αž€αŸ„αžŸαž·αž€αžΆαžš αž”αžŽαŸ’αžαž»αŸ‡αž€αŸ„αžŸαž·αž€αžΆαžšβ€‹β€‹αž“αž·αž„αž’αŸ’αžœαžΎαž’αŸ„αž™αž€αžΆαžšαž‚αž·αžαž”αžΆαž“αž”αŸ’αžšαžŸαžΎαžšαŸ”β€‹β€‹β€‹αž‘αžΆαŸ†αž„αž’αžŸαŸ‹αž“αŸαŸ‡αž αžΎαž™αžŸαž»αž‘αŸ’αž’αžαŸ’αžšαžΌαžœαž€αžΆαžšαž”αŸ’αžšαžΎαž”αŸ’αžšαžΆαžŸαŸ‹αžαžΆαž˜αž–αž›αž‡αžΆαžŸαŸ†αžαžΆαž“αŸ‹αŸ”

αž αŸαžαž»αž•αž›αžŠαŸ‚αž›αž’αŸ’αžœαžΎαž’αŸ„αž™αž˜αž“αž»αžŸαŸ’αžŸαž…αŸ†αž“αž½αž“αž—αŸαž™αžαŸ’αž›αžΆαž…αž€αžΆαž‘αžΌαžšαžΈβ€‹ αž’αŸ’αžœαžΎαž€αžΆαžšαž”αŸ‚αž„αž…αŸ‚αž€αž“αŸ…αž€αŸ†αžšαž·αžαž€αžΆαž‘αžΌαžšαžΈ
αžšαžΊαž˜αž½αž™αž‡αŸ’αžšαžΎαžŸαžšαžΎαžŸαž“αŸ…αž‘αžΉαž€αž‘αž‘αž½αž›αž‘αžΆαž“αžšαžΆαž›αŸ‹αžαŸ’αž„αŸƒβ€‹ (αžŠαžΌαž…αž‡αžΆαž€αžΌαž€αžΆαž€αžΌαž‘αžΆαž˜αžΆαž“αž‡αžΆαžαž·αžŸαŸ’αž€αžšαžαž·αž…) αžŠαŸ‚αž›αž˜αžΆαž“αž€αžΆαž‘αžΌαžšαžΈαžαž·αž…αžαž½αž…αž€αŸαžŠαŸ„αž™αžŸαžΆαžšαžαŸ‚αž–αž½αž€αž‚αžΆαžαŸ‹αž‚αž·αžαžαžΆαž€αžΆαž‘αžΌαžšαžΈαž’αžΆαž…αž’αŸ’αžœαžΎαž’αŸ„αž™αž‘αžΎαž„αž‘αŸ†αž„αž“αŸ‹αŸ”β€‹αž”αžΎαžαžΆαž˜αž€αžΆαžšαž–αž·αžαž‡αžΆαž€αŸ‹αžŸαŸ’αžαŸ‚αž„β€‹ αžœαžΆαž–αž·αžαž‡αžΆαžŠαžΌαž…αŸ’αž“αŸαŸ‡αž˜αŸ‚αž“αŸ”

αžαŸ‚αž€αžšαžŽαžΈαž“αŸƒαž€αžΆαžšαž‘αžΎαž„αž‘αŸ†αž„αž“αŸ‹αž“αŸαŸ‡αž’αžΆαž…αž‘αŸ…αžšαž½αž… αž”αžΎαžŸαž·αž“αž‡αžΆαž™αžΎαž„αž‘αž‘αž½αž›αž‘αžΆαž“αž€αžΆαž‘αžΌαžšαžΈαž αž½αžŸαž€αŸ†αžšαž·αžαŸ” αž€αžΆαžšαžŸαŸ’αžšαžΆαžœαž‡αŸ’αžšαžΆαžœαž“αŸƒαž€αžΆαžšαž‘αžΎαž„αž…αž»αŸ‡αž‘αŸ†αž„αž“αŸ‹αž‘αžΌαž‘αŸ…αž‚αžΊαž˜αžΆαž“αž›αž€αŸ’αžαžŽαžŸαžΆαž˜αž‰αŸ’αž‰αž‘αŸ αž“αŸ„αŸ‡αž˜αžΆαž“αž“αŸαž™αžαžΆαžšαžΆαž„αž€αžΆαž™αžšαž”αžŸαŸ‹β€‹
αž™αžΎαž„αž‚αžΊαžŸαŸ’αžšαžΌαž”αž™αž€αžαžΆαž˜αž–αž›αž…αžΌαž› αž…αŸ’αžšαžΎαž“αž‡αžΆαž„αžαžΆαž˜αž–αž›αžŠαŸ‚αž›αž”αŸ’αžšαžΎαž”αŸ’αžšαžΆαžŸαŸ‹αž‘αŸ…αžœαž·αž‰ αžŠαžΌαž…αŸ’αž“αŸαŸ‡αž˜αžΆαž“αž“αŸαž™αžαžΆαžαžΆαž˜
αž–αž›αž˜αž½αž™αž…αŸ†αž“αž½αž“αžŠαŸ‚αž›αž“αŸ…αžŸαž›αŸ‹αž‚αžΊ αžαŸ’αžšαžΌαžœαž”αžΆαž“αžšαžΆαž„αž€αžΆαž™αžšαž€αŸ’αžŸαžΆαž‘αž»αž€αžŸαŸ†αžšαžΆαž”αŸ‹αž”αŸ’αžšαžΎαž”αŸ’αžšαžΆαžŸαŸ‹αž“αŸ…αžαŸ’αž„αŸƒαž”αž“αŸ’αžαž”αž“αŸ’αž‘αžΆαž”αŸ‹αŸ” αž“αŸαŸ‡αž‚αžΊαž‡αžΆαž—αžΆαž–αžœαŸƒαž†αŸ’αž›αžΆαžαž“αŸƒαž€αžΆαžšαžŠαŸ†αžŽαžΎαžšαž€αžΆαžšαžšαž”αžŸαŸ‹αžšαžΆαž„αž€αžΆαž™αž˜αž“αž»αžŸαŸ’αžŸαž™αžΎαž„αŸ”β€‹ αžαŸ‚αž’αŸ’αžœαžΈαžŠαŸ‚αž›αž‡αžΆαž•αž›αž”αŸ‰αŸ‡αž–αžΆαž›αŸ‹αžšαž”αžŸαŸ‹αžŠαŸ†αžŽαžΎαžšαž€αžΆαžšαž“αŸαŸ‡ αž‚αžΊαžšαžΆαž„αž€αžΆαž™αž“αžΉαž„αžšαž€αŸ’αžŸαžΆαž‘αž»αž€αž“αŸ…αž‡αžΆαžαž·αžαŸ’αž›αžΆαž‰αŸ‹αž˜αž½αž™αž…αŸ†αž“αž½αž“ αžŠαŸ‚αž›αž˜αž“αž»αžŸαŸ’αžŸαž‘αžΌαž‘αŸ…αž˜αž·αž“αžαŸ’αžšαžΌαžœαž€αžΆαžšαŸ” αž αžΎαž™αž€αžšαžŽαžΈαž“αŸαŸ‡αž€αžΆαž“αŸ‹αžαŸ‚αž˜αžΆαž“αž•αž›αž”αŸ‰αŸ‡αž–αžΆαž›αŸ‹αžαŸ’αž›αžΆαŸ†αž„ αž”αžΎαžŸαž·αž“αž‡αžΆαž…αŸ†αž“αž½αž“αž‡αžΆαžαž·αžαŸ’αž›αžΆαž‰αŸ‹β€‹αž“αŸαŸ‡αž€αžΎαž“αž αž½αžŸαž–αžΈαž€αŸ†αžšαž·αžαžŽαžΆαž˜αž½αž™αŸ”

αžŠαžΌαž…αŸ’αž“αŸαŸ‡αž…αŸ†αž“αž»αž…αžŸαŸ†αžαžΆαž“αŸ‹αž€αŸ’αž“αž»αž„αž€αžΆαžšαž”αž„αŸ’αž€αžΆαžšαž€αžΆαžšαž‘αžΎαž„αž‡αžΆαžαž·αžαŸ’αž›αžΆαž‰αŸ‹ αž“αž·αž„αž’αŸ’αžœαžΎαž’αŸ„αž™αž”αžΆαž“αž“αŸ…αž€αžΆαžšαž‘αž‘αž½αž›αž‘αžΆαž“αžšαž”αž”αž’αžΆαž αžΆαžšαž’αŸ„αž™αž”αžΆαž“αžαŸ’αžšαžΉαž˜αžαŸ’αžšαžΌαžœαž‚αžΊ αž’αŸ’αžœαžΎαž€αžΆαžšαž‚αžŽαž“αžΆαž“αŸ…αž…αŸ†αž“αž½αž“αžαžΆαž˜αž–αž›αžŠαŸ‚αž›αž’αŸ’αž“αž€αžšαžΌαž”αžšαžΆαž„αž€αžΆαž™αž’αŸ’αž“αž€αžαŸ’αžšαžΌαžœαž€αžΆαžšαž€αŸ’αž“αž»αž„αž˜αž½αž™αžαŸ’αž„αŸƒαŸ” αžœαžΆαž…αžΆαž”αŸ‹αž•αŸ’αžαžΎαž˜αž‘αžΎαž„αž–αžΈαžšαžΌαž”αž˜αž“αŸ’αžαžŠαŸαž›αŸ’αž’αž”αŸ’αžšαžŸαžΎαžšαž˜αž½αž™αž€αŸ’αž“αž»αž„αž€αžΆαžšαž‚αžŽαž“αžΆ RMR (Resting Metabolic Rate) (αž€αŸ†αžšαž·αžαž“αŸƒαž€αžΆαžšαž”αŸ’αžšαžΎαž”αŸ’αžšαžΆαžŸαŸ‹αžαžΆαž˜αž–αž›αž”αŸ’αžšαž…αžΆαŸ†αžαŸ’αž„αŸƒ)αŸ” αž αžΎαž™αž›αž‘αŸ’αž‘αž•αž›αžŠαŸ‚αž›αž‚αžŽαž“αžΆαž”αžΆαž“αž’αžΆαž…αž”αž„αŸ’αž αžΆαž‰αž’αŸ„αž™αž™αžΎαž„αžƒαžΎαž‰αž–αžΈ αž€αŸ†αžšαž·αžαžαžΆαž˜αž–αž›αžŠαŸ‚αž›αžšαžΆαž„αž€αžΆαž™αžαŸ’αžšαžΌαžœαž€αžΆαžšαž€αŸ’αž“αž»αž„β€‹αž˜αž½αž™αžαŸ’αž„αŸƒαž€αŸ’αž“αž»αž„αž€αžΆαžšαžšαž€αŸ’αžŸαžΆαž’αŸ„αž™αž”αžΆαž“αž“αžΌαžœαžŠαŸ†αžŽαžΎαžšαž€αžΆαžšαž‘αžΌαž‘αŸ…αž“αŸƒαžŸαžšαžΈαžšαžΆαž„αŸ’αž‚αžαžΆαž„αž€αŸ’αž“αž»αž„ αžšαž€αŸ’αžŸαžΆαž’αŸ„αž™αž”αžΆαž“αž—αžΆαž–αžŸαž€αž˜αŸ’αž˜αž“αŸƒαžαž½αžšαž€αŸ’αž”αžΆαž› αž“αž·αž„αž€αŸ†αžšαž·αžαžŸαžΈαžαž»αžŽαŸ’αž αž—αžΆαž–αž€αŸ’αž“αž»αž„αžαŸ’αž›αž½αž“αž’αŸ„αž™αž˜αžΆαž“αž›αŸ†αž“αžΉαž„αŸ”

αž€αžΆαžšαž”αŸ’αžšαžΎαž”αŸ’αžšαžΆαžŸαŸ‹αž“αŸ…αžšαžΌαž”αž˜αž“αŸ’αžαž“αŸαŸ‡ αž”αž„αŸ’αž αžΆαž‰αž’αŸ„αž™αž’αŸ’αž“αž€αžƒαžΎαž‰αž–αžΈαž…αŸ†αž“αž½αž“αžαžΆαž˜αž–αž› (αž€αžΆαž‘αžΌαžšαžΈ) αžŠαŸ‚αž›αžšαžΆαž„αž€αžΆαž™αžαŸ’αžšαžΌαžœαž€αžΆαžšαž€αŸ’αž“αž»αž„αž€αžΆαžšαž”αŸ†αž–αŸαž‰αž˜αž»αžαž„αžΆαžšαž…αžΆαŸ†αž”αžΆαž…αŸ‹αžšαŸ€αž„αžšαžΆαž›αŸ‹αžαŸ’αž„αŸƒαžŠαŸ‚αž›αž”αžΆαž“αžšαŸ€αž”αžšαžΆαž”αŸ‹αžαžΆαž„αž›αžΎαŸ” αž’αŸ’αžœαžΈαžŠαŸ‚αž›αž’αŸ’αž“αž€αžαŸ’αžšαžΌαžœαž…αž„αž…αžΆαŸ†αž–αžΈαž€αžΆαžšαž”αž€αžŸαŸ’αžšαžΆαž™αž“αŸαŸ‡ αž‚αžΊαžαŸ’αžšαžΌαžœαž‘αž‘αž½αž›αž‘αžΆαž“αž’αŸ„αž™αž”αžΆαž“αž‚αŸ’αžšαž”αŸ‹αž‚αŸ’αžšαžΆαž“αŸ‹αžαžΆαž˜αž’αŸ’αžœαžΈαžŠαŸ‚αž›αžšαžΆαž„αž€αžΆαž™αžαŸ’αžšαžΌαžœαž€αžΆαžšαž…αžΆαŸ†αž”αžΆαž…αŸ‹αž€αŸ’αž“αž»αž„αž€αžΆαžšαž›αžΌαžαž›αžΆαžŸαŸ‹αž‘αŸ…αžαžΆαž˜αž›αž‘αŸ’αž’αž•αž›αžŠαŸ‚αž›αž”αžΆαž“αž‚αžŽαž“αžΆαŸ” αžŸαžΌαž˜αž‡αžΏαž‡αžΆαž€αŸ‹αž›αžΎαžαŸ’αž„αž»αŸ†αž…αž»αŸ‡αžαžΆ αž’αžαž·αžαž·αž‡αž“αžšαž”αžŸαŸ‹αžαŸ’αž„αž»αŸ†αž–αžΈαž˜αž»αž“αž˜αž€αž‚αžΊαž˜αžΆαž“αž€αžΆαžšαž™αž›αŸ‹αžƒαžΎαž‰αžαž»αžŸαž…αŸ†αž–αŸ„αŸ‡αžšαžΏαž„αž“αŸαŸ‡ αžŠαŸ‚αž›αž–αž½αž€αž‚αžΆαžαŸ‹αž˜αž·αž“αž”αžΆαž“αž‘αž‘αž½αž›αž‘αžΆαž“αž’αŸ„αž™αž‚αŸ’αžšαž”αŸ‹αž‚αŸ’αžšαžΆαž“αŸ‹αžαžΆαž˜αž’αžΈαŸ’αžœαžŠαŸ‚αž›αžšαžΆαž„αž€αžΆαž™αžαŸ’αžšαžΌαžœαž€αžΆαžšαŸ” αžαŸ’αžœαžΈαž”αžΎαž–αž½αž€αž‚αžΆαžαŸ‹αž‘αž‘αž½αž›αž”αžΆαž“αž›αž‘αŸ’αž‘αž•αž›αž“αŸƒαž€αžΆαžšαžŸαŸ†αžšαž€αž‘αŸ†αž„αž“αŸ‹αž‡αŸ„αž‚αž‡αŸαž™αž“αŸ…αžŠαŸ†αžŽαžΆαž€αŸ‹αž€αžΆαž›αžŠαŸ†αž”αžΌαž„ αžαŸ‚αž“αŸαŸ‡αž˜αž·αž“αž˜αŸ‚αž“αž‡αžΆαžœαž·αž’αžΈαžŸαžΆαžŸαŸ’αžšαŸ’αžαž›αŸ’αž’αž€αŸ’αž“αž»αž„αžšαž™αŸ‡αž–αŸαž›αžœαŸ‚αž„αž‘αŸ…αž˜αž»αžαž‘αŸαŸ”β€‹

αž§αž‘αžΆαž αžšαžŽαŸβ€‹β€‹αŸ–β€‹αžšαžΌαž”αž˜αž“αŸ’αžαžŸαŸ†αžšαžΆαž”αŸ‹αž”αž»αžšαžŸβ€‹αž‚αžΊαŸˆ
​​88.362 + (13.397 *αž—αŸαž‘) + (4.779 * αž€αŸ†αž–αžŸαŸ‹) – (5.677 *αž‘αŸ†αž„αž“αŸ‹)

αž˜αžΎαž›αž‘αŸ…αžŠαžΌαž…αž‡αžΆαž˜αž·αž“αž‘αŸ†αž“αž„αž‘αŸ αž˜αŸ‚αž“αž’αžαŸ‹!

αžαŸ‚αž’αŸ’αžœαžΈαžŠαŸ‚αž›αž›αŸ’αž’αžŸαŸ†αžšαžΆαž”αŸ‹αž’αŸ’αž“αž€ αž‚αžΊαžšαžΆαž›αŸ‹αž€αžΆαžšαž‚αžŽαž“αžΆαž‘αžΆαŸ†αž„αž’αžŸαŸ‹αž“αŸαŸ‡αžαŸ’αžšαžΌαžœαž”αžΆαž“αž’αŸ’αžœαžΎαž‘αžΎαž„αžŠαŸ„αž™αž’αŸ’αž“αž€αž‡αŸ†αž“αžΆαž‰αžŸαŸ†αžšαžΆαž”αŸ‹αž’αŸ’αž“αž€αž˜αžΆαž“αžŸαŸ’αžšαžΆαž”αŸ‹αŸ” αžŠαžΌαž…αŸ’αž“αŸαŸ‡αž αžΎαž™αž”αžΆαž“αž‡αžΆαžαŸ’αž„αž»αŸ†αžŸαžΌαž˜αž’αŸ’αžœαžΎαž€αžΆαžšαžŽαŸ‚αž“αžΆαŸ† αž“αŸ…αžœαž·αž’αžΈαžŸαžΆαžŸαŸ’αžšαŸ’αžαžšαž”αŸ€αž”αžαŸ’αž˜αžΈαž“αŸαŸ‡αžŠαŸ‚αž›αž˜αžΆαž“αž—αžΆαž–αž„αžΆαž™αžŸαŸ’αžšαž½αž› αž“αž·αž„αžšαž αŸαžŸαž€αŸ’αž“αž»αž„αž€αžΆαžšαž‚αžŽαž“αžΆαž“αŸ…αž›αž‘αŸ’αž’αž•αž›αž“αŸαŸ‡αž’αŸ’αž“αž€αž‘αžΆαŸ†αž„αž’αžŸαŸ‹αž‚αŸ’αž“αžΆαŸ”

αžœαž·αž’αžΈαž‚αžŽαž“αžΆαž“αŸαŸ‡αž˜αžΆαž“αž—αžΆαž–αž„αžΆαž™αžŸαŸ’αžšαž½αž› αž‚αžΊαž‚αŸ’αžšαžΆαž“αŸ‹αžαŸ‚αž’αŸ’αžœαžΎαž€αžΆαžšαžŠαžΆαž€αŸ‹αž”αž‰αŸ’αž…αžΌαž›αž“αŸ… αž“αŸ…αž–αžαŸαž˜αžΆαž“αž–αžΈαžšαžΆαž„αž€αžΆαž™αžšαž”αžŸαŸ‹β€‹αž’αŸ’αž“αž€ αž”αž“αŸ’αž‘αžΆαž”αŸ‹αž˜αž€ αž€αž˜αŸ’αž˜αžœαž·αž’αžΈαž“αŸαŸ‡αž“αžΉαž„αž’αŸ’αžœαžΎαž€αžΆαžšαž‚αžŽαž“αžΆαž“αŸ…αž›αž‘αŸ’αž’αž•αž›αž‡αžΌαž“αž’αŸ’αž“αž€αž—αžΆαŸ’αž›αž˜αŸ”

Powered by BMR Calculator

 

 

If I tell somebody “I think you may be a good candidate for Dry Needling, often their eyes open wide accompanied withΒ a painfulΒ facial expression. The word “needling” doesn’t seem to trigger the best of responses even though “acupuncture” seems to have a more benign effect.

That’s a bit strange because by definition they’re the same thing:
Acu =Β Needle
Puncture = The act of piercing throughΒ 
As a Physiotherapist and Dry needling therapist, I’ve come to understand it’s mostly about understanding what’s going on during a dry needling treatment and what the differences/similarities are with acupuncture.
1. What is dry needling?
Dry needling is a so-called intramuscular-Β treatment performed by a specially trained physical therapist. This treatment method is often used for muscular complaints that have existed for a long time and is part of a total treatment. Examples can include chronic headaches, low back pain, RSI, neck problems, tennis elbow and other long-standing muscle problems . The physiotherapist uses thin acupuncture needles, which can help to quickly and easily fix “knots”Β in muscles.
2. Is it similar to acupuncture?
“There are similaritiesΒ between acupuncture and dry needling. Β For example, the same needles are used and the needle placement technique matches. However, there are also obvious differences.
The biggest difference is the approach. Chinese traditional Acupuncture is mainly usedΒ from an energetic concept. The idea is that the body has a wide map of “meridians”, which function as energy channels between different body charts. Blockages in these energy pathways can lead to problems and acupuncture needles are inserted to unblock the problematic areas.

A map of the meridians used in Traditional Chinese Medicine

Dry needling worksΒ from a physiological and bio-mechanical concept. There are many muscles that work together as a team through the body. Since all these muscles are connected, they strongly influence each-other. Sometimes some of the muscles in the team can hold “triggerpoints”, which are commonly known as “knots”. These points can cause pain, stiffness and dysfunction in the muscle and the joint it works for. But it can also affect the entire line it belongs to. With dry needling, the aim is to insert a thin acupuncture needle in the triggerpoint to release it from the muscle.

The Myofascial “arm line” muscle connection (From the book “Anatomy Trains”)

Another difference is that classical acupuncture often uses multiple needles, which remain in the body for some time. Dry needling uses one or a low amount of needles and they usually are in and out in a matter of seconds.Β 
3. When is dry needling applied?
“For long-term muscular complaints, dry needling is effective, especially if myofascial (muscle tissue and fascia = connective tissue) trigger points are present. These trigger points can be explained as a painful hardening or muscle node. Often these trigger points cause not only pressure pain , But also pain in other parts of the body.
The physical therapist is looking for these places because they can be the main cause of your complaints. In addition to pain, a triggerpointΒ can also provide movement limitation, stiffness and reduced activity of the particular muscle. Sometimes even reactions like sweating, dizziness, headache, blurred vision, tingling or cold hands can occur from an active Triggerpoint.

Low back muscles and their referred pain patterns

Most patients with muscle problems can be treated with DN, but in some cases dry needling is less suitable. Pregnancy is a reason not to treat, just as fear of needles. Acute injury due to an accident, for example a muscle tear, is also excluded from treatment.
4. How does it feel?
“In order to releaseΒ trigger points, the physiotherapist will cause them to “twitch”, which will force the muscle to relax. The insertion of the needle will not or hardly be felt. The treatment of the muscle is often accompanied by a Sudden short tightening of the muscle. This “cramping” can be a bit painful but is usually short-lived, Β and a positive effect of relief follows immediately after. The muscle may be more flexible, the mobility in the joint improves and pain decreases.
5. What is the effect of a treatment?
“After treatment, the treated muscles usually feel quite tired and heavy.” Strong muscle soreness” is a common phenomenon, which is quite normal and often disappears within a day. Sometimes, some general fatigue occurs after treatment. Regularly, patients experience a deep sleep on the night after treatment.
During a first treatment , the therapist usually only treats a small number of points. This way he/she can see how you react to the treatment before the intensity is built up.