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健身和健康课程:打击疗法 - 超过恢复,由TheraBody®提供动力

国家运动医学研究院
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作为打击疗法的世界领导者,TheraBody是无情地致力于在这种突破性的方式下提供最新的研究和教育。
在这节课中,你将对撞击疗法背后的科学有更深的了解,以及如何将撞击疗法融入你的健身房,你的训练课程和你的日常生活。bob官方app
CTA: 听这个播客可以获得学分。加入NASM Connected并参加本节的测试。就是这么简单。今天报名。 https://nasm.co/3z7Pn30
转录物:
Paul Cauldwell:
大家好,我是保罗·考德威尔,Therabody的副总裁。欢迎大家参加今天的撞击疗法课程。首先,我想说,感谢NASM和AFFA举办这次精彩的会议感谢你们允许治疗成为会议的一部分。今天我们非常高兴能和你们交流。讨论关于撞击疗法的一切,我们意识到因为疗法在我们行业中是一个相对较新的术语。所以,我今天的工作是向你们介绍一些背景知识关于撞击疗法的起源,以及关于撞击疗法的科学和研究,以及撞击疗法如何与你的客户,你的运动员,以及你自己的工作相适应。让我们开始吧。因为我们有很多东西要讲。我今天很高兴能和你们交流。所以仅仅设计出最好的产品是不够的,但我说过,锡拉的机构已经启动了一个全新的项目,叫做小乘大学。 And so what you're going to see today is a snippet of our education. And we really pride ourselves on being the educational provider on everything because of therapy as well as really just recovery in general. So we've launched our entire Theravada University and then really empowering individuals in the in the fitness and athletic space to really have the understanding and the underlying evidence to show what percussive therapy is doing to the body and how best to provide it into your into your experiences.

Paul Cauldwell:
因此,让我们想想恢复第一,对不对?所以我们看到在我们这个行业这个钟摆转变。在过去的1015年,行业本身真的被重点围绕强度,强度在你知道的条款排除,你会想到什么时候回来的,即使在2007年,CrossFit热潮的开始,并且强度的事情,要知道,我们的客户会互相讨论有关他们做了一个锻炼什么,这句话有多难。但是,我们已经看到在过去的几年里,现在是摆开始移回更向中心。我想了很多具有与周围复苏的进步做。而且,坦率地说,开始看到他们要平衡工作和恢复的尺度的人,也不能仅仅是只有在训练中的强度或在举重室的强度,必须有bob官方app平衡的水平有关。我希望你觉得这个比喻想象一下,如果我们现在没事跑到外面,我们擦在沥青我们的手,右为接下来的两分钟,想想你的手会看起来它要去看看血腥只是殴打,并很喜欢汉堡肉。 But let's say we went outside and rubbed it on the asphalt for 20 seconds or even 10 seconds and then did that every couple of days. And over time, your body will adapt to that stimulus with the right amount of rest in between. And that's where you start to develop calluses. And so we have to look at the way we train our clients and even ourselves as providing the right amount of intensity with the right amount of recovery and rest to ultimately be successful and have long term adaptation. And so when we think about the recovery space, especially right now, there has been so many different scientific advancements around recovery resect recovery is cool to talk about again, which is great for us. But also if you think about things like wearable technology, you know I'm wearing a Garmin watch and ordering this you know whoop, go on down and down the list bio strap is so many different types of wearable tech now that even our consumers have the ability to look at their data and manage and understand better understand their recovery, which only helps them in terms of how to balance the work in rest. So from wearable tech to advancements on sleep hygiene to cryo therapy, red light therapy all the way down cold plunged infrared sauna, compression, CBD and with percussive therapy. And you can see now that percussive therapy lives in this space where all of these fantastic modalities are about supporting, enhancing the efforts around recovery and around the body's ability to recover from training and stress. But just as important the body the ability to regulate the nervous system, to putting individuals in more parasympathetic states. So that's kind of where we feel their body and really percussive therapy lives with these greatest advancements. And, and the goal today is really to talk about some of the science behind what percussive therapy is, and what it's doing both directly globally to the muscle as well as centrally to the nervous system and how you can really tell the use of percussive therapy, to really match up with the outcomes, your your desire, whether you use this, whether you use a Thera gun as part of your warmup strategy, or whether you use it to manage aches and pains, or let's say you to use it to help prepare for sleep, there's so many different ways we can look at that. But we want to make sure it's individualized. And we understand what the what we need to do in terms of force and pressure to be able to elicit a certain outcome.

Paul Cauldwell:
所以在我真正进入雷击疗法的科学之前,我想谈谈它后面的历史。为振动以及压力以及压力也很重要。如果您考虑行业,并且真的是振动和局部压力的研究,就像将压力直接放入一直以来一直存在的肌肉一样,并且有很多证据表明如何独立提供局部振动和局部压力的有益,在减轻疼痛和管理不适并支持软组织健康方面,他们可以对肌肉做些什么。但是,从来没有成为一种模特或工具或空间能够在一起提供这两种刺激。这就是雷彻疗法发挥作用的地方。所以真的真的是Theragun和雷声治疗的背景和起源故事,它真的始于一个人需要发射的人消灭自己的痛苦。所以Jason Roselyn,谁是Thera Body的创始人是贸易的脊椎治疗运动员。他在2007年出去了,真正回国,真正完成了他的最后一次考试,成为持牌的脊椎按摩师。在那个时候,对他来说,不幸的是,他在洛杉矶举行了一个非常糟糕的摩托车事故,让他留下了显着的宫颈标志,肩胛骨损伤,真的那种生活的痛苦的痛苦,它会影响他的能力,你知道, play with his kids take a shower on really decreased his range of motion and tremendous atrophy in his shoulder. And he was really left with two options at that point, he could either have some type of surgery that really didn't know the outcome in terms of his quality of life for the future, and or deal with pain medication, you know, for a period of time. And so he comes from a family of different types of practitioners, massage therapists, chiropractors, so we they all have that kind of same mind. And, you know, it was his path to really support his own pain, where he kind of started to think about percussive therapy of taking these devices that are out there at the time that that provided localized vibration. And will could there be a way to provide some type of pressure with vibration. And so he started just messing around with different types of prototypes to really support his own pain. And sure enough, it started to help him. And what he really started to stumble on was the advancements of percussive therapy. And it wasn't till about a year or two later, where he started to feel better, his range of motion started, improve, improve with his shoulder, he started to be able to take a shower with his hand, he started to be able to. And so what he started to do is go about his chiropractic practice, he opened up a practice in Los Angeles, and developed a network of individuals. And he started to see very similar symptoms that he was dealing with. And so as he started to work with different individuals, he started to use these different prototypes on them and started to see them help them. So it was until about a year or two later, where the light bulb went off to say, maybe what I developed for myself to manage my own pain and deal with my own discomfort, could help other people that are walking into my clinic that maybe don't have the right insurance, or maybe don't have the financial means to pay out of pocket, but maybe there's a tool that they can use to help support their soft tissue care, and maybe deal with some of their aches and pains themselves. And as you can see off the timeline here, you know, it's been it's these are all real images of Jason's story of developing various prototypes of their guns to where we are today with our generation four. But you can see even in 2008 and 2009, it was no different than a power tool with a ball on the end. Right? And really just that's where the inception came from, to where we are today. And it's been just the amazing ride to see his innovation kind of started a new space of percussive therapy where it's just taken off in this. And so many people are able to put their quality of life in their own hands to understand what their new normal should feel like in terms of everyday movement, flexibility, range of motion, if I have a low back, how can I deal with it myself. And so I'll talk you through a really what percussive therapy is, but I wanted to share with you the origin story of their gun and Thera body now, because I get it. I get asked to speak at various conferences throughout the year. And I constantly get the question, especially when, when you're in the exhibit hall of, you know, Paul, what's the difference between one company compared to the next? And how do I choose? And I think it all goes back for me, especially working in the performance space for a significant amount of time, it comes back to the company's origin story of why they develop the product and what was the need for them? Was it out of just developing a cool product to sell to the fitness space? Or was there solving a need? And where did that origin story come from. And so I want to take an opportunity to share you share with you Jason's story, because I think it's a really impactful. So as we start to think about now, what percussive therapy is, I want to have a chance to define it for you. So percussive therapy can be defined as rapid and repetitive application of pressure perpendicular to the body. And so I think it's really important to understand that percussive therapy is providing both, or allowing the tissues to experience both pressure and vibration. And that's really key as we get into the nuts and bolts. And really, what it's combining is combining amplitude, frequency and torque, all simultaneously to the muscle. So the first one we talked about is amplitude. And that's the size of impact. So amplitude is really referring to how far their head travels in one revolution. So a theory gun specifically travels 16 millimeters, which is over a half an inch. And that's really important to understand, because every time you hold that theory gun on your skin, even if you just let it flow, it's going to pull off the skin every time. And that's really important in terms of this concept of combination. And when that when that head moves off the skin every time your body is never allowed, you're never allowed to accommodate to that sensation. And when you look at the other products, like massage got on the market, they're able to to significantly smaller, so it actually stays in contact with the skin. So your body will get used to that. And that's called vibration therapy. And that's great, there are benefits to vibration therapy. But in terms of combining that with that level of pressure, you need that amplitude, and that amplitude is extremely important. And that's why we chose a 16 millimeters. So it allows the head to move off the skin every time. So your body never gets used to that feeling. So you don't get it just doesn't become natural. There's a constant neuromuscular adaptation happening.

Paul Cauldwell:
我们谈到的下一个是扭矩。并且扭矩真的谈到了电机的马力。因此,Theragun能够提供多达60磅的力量。我认为,当我们看着能够将力量放入组织时,这真的很重要,因为有时会取决于你如何使用你要创造力量的装置。因此,具有适量的扭矩非常重要,因为特别是当您认为使用它作为热身策略的一部分时,或者整合实际锻炼扭矩的一部分非常重要。这就是为什么我们的产品是,您知道,通过电机设计,这是一个重要的电机,因为我们希望确保它有一定数量的扭矩与它一起。下一个是频率。频率实际上是指设备的速度。所以,如果你看看那里的研究,我们的身体就赫兹而言,我们正在谈论赫兹。现在,就具有正确的神经肌肉适应而言,研究表明,它是29到40赫兹。 So if you look at any theragun product in terms of the speed ranges, and all lives in that hertz range, so we have a couple of we have variable speeds now in our product. But what happens is when you turn a theragun on, it always defaults to the fastest speeds, which is 2400 RPM, that's hitting your skin 40 times a second. And that's really important because that's what's going to help elicit changes both in the tissue in the muscle in the fascia as well as the nervous system. So that's why our devices have certain speed. It's all based off research, and it's based off of what hertz range had the right responses to the body. And since some of our new products we've launched, we've been able to add in variable speeds, but you will as we go into the practical application speed or practice the 2400 RPM speed is extremely important in terms of affecting the neuromuscular system.

Paul Cauldwell:
所以,这就是我真的很高兴与你谈论打击治疗的科学,因为我说,之前是相对令人渴望的,我们希望确保我们为您提供正确的科学和研究众挑战治疗是对身体做的。我们打破了我们的科学的方式,我们首先谈论,是我们投入了大量的时间和精力来看待研究。事实上,我们有一个专门的全职体育科学家,实际上在尼拉德度过了10年,以及他的主要作用主要作用是引领对所有科学和急救治疗的研究。所以当它现在站立时,我们在七所不同的大学中有21项不同的研究。而且我们正在查看各种基准与触发点释放等事物,提高性能,移动性,运动范围,血液流动,面部液体变化。因此,我们希望确保我们在我们的行业中提供正确的研究,因为拍击性疗法相对较新。我们知道创新比科学更快地移动。但我们希望确保我们在那里提供所有与正确的研究。所以你知道如何以正确的格式应用此应用程序。 And so the way we kind of break down our science is when we break it down into three pieces, we have physiological and neurological responses, right? When I apply this device directly to my muscle, there are both physiological and neurological responses happening. And from those responses, we have certain types of benefits. And from those benefits, how does it apply to our client experience. So let's take a look at the responses. First, I'm going to talk specifically, we break them down into global if I like a global responses if I apply this directly to my bicep, what's happening locally at the bicep, and then global and global is more referring to the nervous system of either up regulating or down regulating your nervous system. So the first one is thixotropy. And I realized that's a tongue twister of a term. And thixotropy is often studied in plastics and in fluids. And really thixotropy is the idea of making an environment less viscous. So we know through within your fascist system, you have hyaluronic acid, and these fluids in your fascia ultimately get kind of bound down, especially when you're sleeping, I want you to think about when you're the first time you wake up, or let's say you're on a long flight, you're feeling stiff and kind of tight, right. And so the idea is when you create share he force pressure, you're able to decrease the viscosity of the fluids in the fascia, which allow the muscle to glide and slide more in the fashion tissue which you get increased range of motion and better movement quality. And so what we've been able to study is that providing percussive therapy directly to the tissue, you're able to decrease the viscosity of the fluids of the fascia, which make the muscle easier to work with. And so think about the best analogy I love here is think about the old Heinz 57 ketchup bottles. And imagine when you were, you know, you'd be sitting at a diner and you try to get that ketchup out, you'd have to tap it on the side, I think you're actually supposed to hit the 57 logo. And as you start to tap it, what happens to the ketchup, it starts to come out. And so that is the idea of thixotropy of what being able to create a less viscous, viscous environment into the tissue, where the fluids of the fascia are, are more goopy, are in there easier and more moldable. So the muscles actually move more efficiently. The next one, when we talk about the science at the local level is fascicle fluid changes. So based off our research, when you apply percussive therapy directly into the muscle, I want you to think about as if it's your ringing out, ringing out a sponge, so you're able to disrupt the fluids of the fashion in that area. And they actually have done this in studies with cadavers, where they've actually squeezed the muscle in the fascia, and then I actually squeezed the fluids out. And what happens is, the muscle becomes more pliable and softer to work with. And based off are all based off the research, you have this 10 minute window after applying percussive therapy, like I said, the muscle softer, more pliable. And so I want you to think about how that applies to corrective exercises, warming up where the tissue is more easier to work with. So then you can overlay proper movement patterns to especially as part of the warm up or on recovery days. And that's where we get a lot of testimonials back from lmts physical therapists who work with their hands a lot where they might go in with a with a Thera gun first to help destruct distribute the fluids of the fascia and then go in with their hands next, and the tissue is more pliable and softer to work with. So they see so much better outcomes and it saves our hands. So when we look at that in terms of What's really unique about fascicle fluid distribution. In order to disrupt the fluids, the fascia, you do need to have the right amplitude with the right torque. And there's studies out there to show from USC and back in 2019, that compared a theragun, next to a hypervolt of the both the left and right quad. And what we found was is that the theragun, because of the bigger amplitude, and the bigger torque, was able to increase blood flow at a higher rate, but also was able to destruct distribute the fluids to the fascia, and the hypervolt was not. And so that's just something to think about when you're looking to make an investment into percussive therapy, you have to make sure that it has the right amount of amplitude, because it will have an effect on the fascicle fluid, which again, goes back to decreasing the viscosity of the fluids of the fascia, as well as making the muscle more pliable and softer to work with, which only will help our client experience when we're doing we're doing things like corrective exercises, warming up or on a dedicated recovery day.

Paul Cauldwell:
第三个局部反应是血液流动。我认为这是不言而喻的,当你对肌肉进行撞击治疗时,你会增加该区域的血液流量。所以你不仅增加了流向该区域的血液,而且你的血液不会像那样聚集。所以旧血必须被移除。所以现在你有大量的血液新鲜的血液从旧的血液中流出,再循环回到肺部。所以我们可以从研究的角度来看,当两分钟的治疗喷墨能够使血液流动增加500%到该区域长达10分钟。这对血液流动和循环非常重要。另一个需要注意的是,它的另一个好处是,它不仅能增加血流,还能使肌肉氧饱和度提高10%。所以如果你想一下为什么这很重要,你会增加这个区域的肌肉氧饱和度。假设你正在进行Tabata或高强度训练,或amrap或EMA,你知道,你可能不是每次都休息,但你开始碰壁,你的客户碰壁。 And so by using a quick 15 second 30 seconds theragun sweep, you're able to improve or increase the rate of recovery inside the extra actual workout itself. And that's really the exciting part as we start to look at how to integrate theragun into the client experience is that you can actually bring it into the actual workout as part of the rest period that will help enable and speed up the recovery process.

Paul Cauldwell:
所以未来一段这更多的是在谈论全球正在发生的事情对神经系统的全球响应。等你身体的这些不同mccanna受体。而这些麦肯纳受体被不同类型的不同类型的振动的压力刺激,当他们的刺激下,有我们的神经系统产生直接的影响。所以,如果你看一下在顶部的神经末梢鲁菲尼离开,当鲁菲尼神经末梢受到刺激,它们会降低交感神经兴奋性。所以我想你想了一秒钟,你会想什么,一天的时间来降低交感神经兴奋性。对。所以对我说到你去睡觉,你对神经系统有镇静作用的投入放松的状态之前,无论是在恢复一天或右锻炼后的。好了,现在是硬币的另一面,如果你往下看左下角,我们有环层小体。而当主席团提议受到刺激,它们会增加交感神经活性,增加本体感觉。所以,现在想想这一天的时候,你会想要做这样的事情。 And for me that that's right before a workout where you're going to help improve increase proprioception, kinesthetic awareness, balance, as well as exciting the nervous system. And so these various mccanna receptors, whether it's the muscle spindles, the Golgi tendon organs with increasing and decreased muscle tone, they respond to different types of stimulation. But it's important to understand they don't all respond the same in terms of force and pressure. So what I mean by that again, going back to the yellow with the ruffini endings. In order to stimulate the ruffini endings, I need very light force, which means I'm going to let the device just float over the skin literally just float I am going to move the device at a slow rate of speed. So it's moving very methodically moving in slow light force, which is going to stimulate the ruffini endings, which is going to decrease sympathetic activity. So that's how I would use it before I go to bed light force moving slowly on the other side of that equation before before a workout. I want to activate the pacinian corpuscles So that's why I would provide moderate force moving the device fast. So now I'm putting some pressure into the muscle in moving fast and digging a little bit. And again, that those two ends of the spectrum have an effect on my nervous system versus sympathetic versus parasympathetic. And I can use that to regulate my nervous system, individualize the way I use percussive therapy in my in my client in my life, daily activity. So it can't be a one size fits fits all model for someone who's just buying and wants to feel better. But us as fitness professionals, we can get a little bit deeper of how we use these tools based off how it affects not just the blood flow and fluid distribution, but also how it affects our nervous system. And I really think that's extremely important piece because especially right now, as individuals also on this conference, and our clients and our family members, we're all dealing with stress, especially right now. And if we have ways to help manage stress and manage our nervous system, whether it's using this tool on between meetings, after a long day of work or before sleep, any way that we can provide a huge stress, which means a positive stress to someone's life is extremely important, especially right now.

Paul Cauldwell:
如果你现在看这些是响应的一些影响,对吧?触变性随着液体变化,血液流动和麦坎纳受体的兴奋而迅速。现在,如果我们说了这些,这些反应的好处是什么,你可以在这里看到,它们都列出来了。无论我们是想减少疼痛还是想减少多姆氏症,都有直接的研究表明振动可以帮助减少多姆氏症。增加或减少肌肉张力。刺激神经系统。所以你可以用这个设备假设你要用它来做硬举,抓举,蹲下,你可以用激活后增强特性来刺激神经系统。它改善了我们的整体健康和软组织质量。它能改善血液流动和肌肉氧饱和度。我认为最后一点可以说是最重要的,那就是感觉很好。 There's a positive experience with it. And that is really one of the most important elements with this. And I think compliance. I think we can all agree as fitness professionals compliance when soft tissue care is extremely important. You know that 23 one rule if your clients are foam rolling and using soft tissue devices with you, but what are they doing for those other days. And I think what I've seen, you know, in my experiences in our education team is that there's a higher compliance and utilization around using a theragun or percussive therapy tool. When someone is not with their client, because it ultimately feels good. They can use it on their coach, they can use it sitting they can, they can control the force. And so they start to feel this new normal now in terms of range of motion and posture and how they move and how they play with their kids. That getting getting down on a foam roll sometimes is for most people, especially for someone who's maybe dealing with an injury, or that's you know, really sore from a workout is they gently associate that with pain, it can be very uncomfortable, where now with this, they can control how much force they're putting into the body. So I think compliance and utilization is often something we want to you know, we want to discuss because again, it's a you stress meeting, it feels good. It's a positive stress, which I think will have better outcomes long term. So, want to talk a little bit about how you use your theragun. So we kind of made some interesting device modifications. So when you look at actually look at a theragun. holding it up here you can see this individual's finger is right at that feedback point. We call this the feedback point right here. And oftentimes, that's off often or we overlook, the idea is, is if you're holding this device and treating somebody you put your finger right there, and allows you to get feedback and allows you to feel what's taking place in the body. And that's extremely important when you're working with someone, especially if you're a practitioner, where you can feel maybe a nod or an adhesion, right, we don't want the the product the device to be a barrier to what you supposed to feel as a practitioner and what the clients feeling. So the way we design our product is weighed so you can feel actually what's taking place in the body. So a little bit of deeper dive. So when can you use a Thera gun, or percussive therapy tool? Well, you can use it as part of a warm up to help increase mobility increased blood flow. You can use it as part of the actual workout experience to help reactivate the tissue to excite the nervous system and helps promote recovery between exercises. And you can also use it as part of your recovery which will help decrease Post exercise soreness, increased blood flow really calm the nervous system and put somebody in a state of relaxation. So I don't want you to only think that you have to use this vise as part of recovery, you can essentially use it as part of the overall training experience.

Paul Cauldwell:
所以我们休息一下的方式是,如果你要将它作为锻炼本身的一部分,你将在肌肉上花费不超过15秒。如果您将作为热身的一部分使用它,您将在肌肉上使用30秒。然后,如果您将其作为恢复会话的一部分使用它,它的长度最长可达60到2分钟。好的,所以时间非常重要,这取决于我们在我们的编程中生活的位置。然后力量很重要,因为我说,我们的许多产品也有一个力表。所以它允许你客观地看到你放入组织的力量。就像我之前所说的那样,在睡眠准备或恢复日之前,你使用的是非常轻的力量。但作为热身或作为实际锻炼的一部分的一部分,您正在使用越来越多的力量,并且您可以使用该强迫我为您提供客观措施。然后速度速度实际上是每秒英寸,这意味着快速或多么慢,我在组织本身上使用设备。所以,如果作为冷却或恢复的一部分,它将每秒一英寸。 So mu using it very slowly, very methodically, I might hold it on a certain spot. But on the flip side of that, if I'm using it as part of the workout, or part of the warm up, I'm moving it at five inches per second, really moving quickly exciting the nervous system and firing up those pacinian corpuscles. We also have different ways that we can use a device, we can use it in different directions, whether we're parallel with the muscle perpendicular to the muscle, holding it on the area. And we also have various head attachments. And each head attachment is specifically designed for different parts of the body. I will say that you can use any one of these attachments, any you some people have personal favorites. But each one is designed, whether it's the super soft or the dampner, it's very soft type of head where you can use it on someone who's injured, or maybe somebody who's new to theragun, the large ball and standard ball are more dense little bit, that's actually the standard balls my personal favorite. It's someone who may be using theragun, or because of therapy tool every day that the density of the balls a little stronger. And then the wedge is designed for some light facile sharing. So if anybody's had any scraping or cutting techniques, the idea of flushing the fluid out of the fashio or getting new blood in really good in the pec minor and into the bicep as well as down the IT band. The thumb is designed for very acute spots where you know, you might have a trigger point, let's say in your upper trap the qL of your lower back. And then the cone is designed for the the soles of your feet, the palm of your hand. So if anybody's dealing with carpal tunnel, maybe some plantar fasciitis of the foot and then muscles around the elbow for like tennis elbow and things like that. So like I said before, they're designed for specific parts of the body, but you can also use it anywhere you'd like. And then of course, we have different grips. And if you do own a theragun. Even if you don't own a theragun, I would highly recommend downloading our Thera body app. There are over 1550 different protocols in there that show you how to hold the device, which attachment to use, how much force you should apply, and how long you should hold, use the device on each muscle. So whether it's biking, running, swimming, high intensity workouts, or even different ailments like plantar fasciitis, low back pain, tech, neck, etc. And then finally, a couple of little nuggets here, guys, as we get it before we go into the practical application, some best practices, you know, you always want to make sure you turn the device on before you use it. Always start by floating over the body. And again, the reason for this is you want to make sure your clients have a great positive experience with this, you know, I always recommend letting someone feel it in the palm of their hand first, and then going more to the middle of the back versus going right to a tender spot like the upper trap or the low back or even the glue, move with intent. And it makes sure that your clients are breathing just like any type of soft tissue. You know, always make sure your clients are breathing specifically do through the diaphragm on recovery days. Because if you don't relax, the muscle will relax. And I think it's really important to tie in breathing strategies when you're using percussive therapy tools to allow the muscle to relax and be in a state of calm.

Paul Cauldwell:
一些常见的错失是思考权,所以应用错误的力量错误的速度。在一个区域上花费太多时间,特别是如果您在锻炼前使用它。使用错误的抓地词,可以在手上放一点压力。像我早些时候谈过的那样直接在最柔软的地方直接开始治疗。您希望您的客户与这些工具有积极的体验,然后没有正确的附件。对。就像我在任何人之前说过,现在就可以买到剧烈治疗治疗工具。但是,如果我们想真正使其个性化并制作世界级,特别是在我们的培训中,我们希望确保我们使用正确速度的正确武力来拥有正确的结果。bob官方app这真的很重要。好吧,让我们谈谈最后10分钟,我真的想谈论实际应用,因为我认为这里非常重要。 So the first thing, let's talk about how to integrate percussive therapy into a warm up. So when we look at a warm up, you know, when you really strip it away, the benefits of warming up are really twofold. you ultimately want to improve your client performance in the workout or in a competition or a game. And you also want to decrease the rate of injury potential. And that's really the the main two reasons why we warm up. And so when you think about that, if we want to increase core temperature, excite the nervous system, can we tie their gun or percussive therapy into a warm up program? Well, absolutely can. And here's an example day of a warm up, you know, tying in some breathing, tying in some theragun to activate the nervous system and getting increased blood flow, and then some hip and many band activation, as well as some dynamic flexibility. And again, I realized this is a perfect day, right, and we might not all have the time for this extension of warm up. But maybe it's a maybe it's a percussive therapy protocol built inside, and maybe you're just hitting the muscles that are gonna get trained inside of that training session. But again, I want you to always remember the idea is, is if you're integrating into the warm up, you're exciting the nervous system, you're increasing blood flow, and you're helping the tissue be more softer, or more pliable to work with which I think we can all agree that is extremely beneficial qualities to an entire warm up strategy. Now, when we talk about integrating into the actual workout, this is really, really gets fun. So if you think about why we want to engrave their gun into the actual workout, well, it will help with increasing blood flow and assisting with blood flow during sets during the recovery between sets. It will help keep the nervous system potential ated and will also help maintain tissue and joint mobility throughout as we start to get fatigued. And so when you think about what's popular right now, obviously, I know we probably talked about this on some of the other seminars that you've sat in today. But you know, high intensity, right am raps EDT circuits, ladders countdowns, they're popular our clients like them, they're fun, they're engaging, they build a sense of community. But can we tie Farragut into these type workouts where we can strategically provide more rest to our members so they don't get hurt, and actually see better outcomes over the long haul. And I know as a coach myself, always, especially getting members to strategically slow down has always been a challenge. And Steph, you're dealing with some intrinsically motivated type A personalities. So here's a couple of examples. And by no means is this the only way to do this, I just want to provide you with a few examples of how you can tie it in. So number one would could be lower body pull upper body push session where you're doing a 15 minute amrap, doing 15 revolutions of a jump rope followed by 10 reps of an RDL followed by 10 reps of a push up. And then every set, you're doing 15 seconds on your hipping glue. And maybe it's not every set, maybe it's every third set, right? Think of it like a pit crew, right? A NASCAR doesn't stop every every lap. But it's very strategic of how it stops to change the tires and get new gas Because ultimately, they're in it for the long haul. And so I want you to think about integrating theragun into the actual workout just like a pit crew would. It might not be every round, but it could be every third round or every fourth round are moments of fatigue, where you start to see your members or clients move in quality stuff

Paul Cauldwell:
是另一个版本的下半身推动上身拉动会话,这是梯子。因此,您正在为每一轮添加一个代表,而且您在Aerodyne Bike上做了10卡路里,然后在10次代表或kettlebell rocblet蹲下,拉起或下拉,你每轮添加一个代表直到你到达10。也许也许再说一下,就像我之前说过,你就击中了15秒的拉斯特,对,因为拉起起来并拉下了很多拉动。但是,就像我之前说过的那样,它不必每一轮,它可能是每隔一轮的一轮。所以这只是另一个例子。然后到贝塔,对,所以你可以在进入devadas的那里打结。所以820 of 10 off或八轮,然后在这里列出的每次运动之间两分钟。在每两分钟之间,您将Theragun作为前体作为前体融入X颈部下一步练习。所以,如果我要去做鲍勃到雷克斯行显然会有很多拉动。所以我会击中我的拉丁和背部。 If I'm going to add it as a precursor to my deadlift. It's going to be my hip, glute and hamstring. And I can use that during my two minute rest. And so when you think about Now finally, from a recovery standpoint, how do we tie theragun into recovery This is probably the one that makes the most sense to all of us. But it's just as important as the warmup and as the as the training session. So why do we provide recovery, right? It helps balance the scales of work and rest. Stress is cumulative, right? That can leave fatigue or injury if you don't balance the scales and provide recovery sessions or recovery days. And so we want to think about that recovery cycle of work and rest equals adaptation that ultimately drives success. So how do we tie theragun into recovery sessions? Right, so here's an another example of a perfect day of what a recovery session might look like when tying theragun in or percussive therapy in. So number one diaphragmatic breathing, I'm not sure if anybody on the on the call here provides diver diaphragmatic breathing to your clients. But this breathing strategy, the goal here is to increase or decrease sympathetic activity while increasing parasympathetic activity, right relaxing the nervous system, getting the nervous system in a state of calm, and then a theragun treatment here. But now the theragun treatment is completely opposite to how it was built into the warm up, the warm up was moderate pressure. And moving the device fast for only 30 seconds a muscle, now we're going 60 seconds per muscle, with light force moving the device slowly complete opposite, you can follow the same body parts. But in terms of the intent of why you would use it, it's two ends of the spectrum. Now we're calming the nervous system working on the health and quality of our soft tissue. And you can see we've complemented that with some static stretching, and maybe a hot and cold contrast, I realize everybody on the call does not have access to hot and cold tubs. But maybe it's a cold shower. Or maybe it's something that you have available, maybe it's a light walk outside, or a light bike ride non impact or light roller, something like that. So again, this is just another example of how you would tie it into a recovery session. And you can take bits and parts of this to make it really impactful. In fact, I've messed around and with some of the folks I've worked with in the past of hitting a theragun first, so let's say I'm focusing on the calves, hit both cats with a theragun, then follow that up with a calf stretch, and then go up the chain and then do both hamstrings, follow that up with a hamstring stretch, and a quad hip flexor all the way up. So you're alternating between theragun stretch theragun stretch. And again, going back to the research, looking at that you have that 10 minute window of opportunity where you the muscles going to be more pliable. And you're going to get a better range of motion and ultimately affect long term change with your clients in terms of their flexibility, their posture and their movement quality.

Paul Cauldwell:
说到这里,我想我知道我们还有三分钟,还有三分钟。但是我想要提供一点概述和一点结尾的东西当你们开始思考什么是冲击疗法在你们的资源。我们已经进入了一些有趣的领域现在我们有了一个Thera身体应用,就像我提到的。我想如果你花一些时间,如果你有一个冲击治疗工具,任何一个无所谓,我们或我们的竞争对手,我强烈建议您下载应用程序,因为就像我说的,有50个不同的协议,使其很容易跟随。你可以把这些协议推送给你的客户。如果他们有应用程序,你可以根据他们的活动水平推荐,并与Apple Health,谷歌Fit, Fitbit合作,确保现在由于我们设备中的蓝牙技术,他们开始与这些可穿戴技术对话。最终,当我开始使用我的苹果手表并识别我的应用程序时,我的Thera身体应用程序会识别我的活动水平,它会根据我的活动为我开出正确的撞击治疗方案。所以对我们来说非常重要的是,当我们进入这个领域时,我们能够为终端用户,客户,提供正确的生活方式协议,以及他们从受伤的角度处理的不同事情。我们还有小乘大学。如果你还没有机会了解我们关于一所大学的情况。 This is everything education, we actually created three courses that are all cu accredited. One's called the performance specialist course, which is geared towards the strength coaching community, the personal trainer community, the group fitness community, and it goes into detail on the science and application. We also have a LMT course, as well as a practitioner course. And these courses are all digital, pre recorded on inspire 360 we can do in virtual and we also do them live when when we can do them live. So we're not just again, I want everybody on the call as we start to think about percussive therapy, we're more than just their guns. We want to provide the right education or along with The products on what percussive therapy is doing to the body and how you as an end user, a trainer, ultimately provide this modality back to your clientele. So number one, you're setting them up for success. You provide them a great experience so they can continue to come back and then ultimately be able to continue to do things like this on their own when they're not with you which me as as a trainer, myself, and as a strength coach. The goal with anybody you're working with is to always get them to come back and have a positive experience when they're not with you. So I'd like to just wrap things up, we have about 30 seconds left and say thank you for everybody on the call today. Really appreciate everybody's undivided attention. And I know you've it's anytime you're going to a conference. It's always drinking through a firehose, so hope you have a couple of Monday morning takeaways for percussive therapy, and my contact information is on our exhibit hall. So feel free to stop by our virtual exhibit hall. I'll be in there all my all my contact information is there and I want to say thank you and have a great day.

作者

国家运动医学研究院

国家运动医学研究院

自1987年以来,美国国家运动医学研究院(NASM)一直是为健康和健身专业人士提供循证认证和高级专业知识的全球领导者。我们的产品和服务经过科学和临床验证。它们被世界各地的领先品牌和项目所推崇和利用,并开启了数千个成功的职业生涯。