What is progressive overload? Increasing stress gradually over time to overload the muscle through a change in the training regimen.
Without progressive overload, our muscles would not be able to keep growing and we would not be able to continue to make those PR’s in the gym.
Now, what can we do to keep progressively overloading these muscles?
- Increase reps
- increase weight (even if it is just 2.5 lbs)
- Add in time under tension
- Incorporate isometric holds after each rep.
- incorporate 1/4 reps.
- Decrease rest periods.
All of these factors will in fact lead to overloading the muscle by manipulating different variables.
However, sometimes we may abuse of these variables and overlook how we can also make these gains without being in the gym.
Non-related training factors in progressive overload:
- Nutrition (get your micronutrients (vitamins, antioxidants, whole foods)
- Unbroken 8 hours of sleep per night.
- Take care of your gut health (reduce inflammation, food sensitivities)
- manage stress levels (meditation, yoga, self-care)
and, sometimes it’s just lift it better. For example, if you are deadlifting 225 lbs for 6 reps. RPE 8-9. Next week, it might be lift again 225 for 6 reps but have better technique. That is still progressive overload.
It’s not always about how much weight is on the bar. It’s about what you can do to optimize your health and your current training goals.
Have you plateaued your training goals due to lack of a regimen or are you just manipulating too many variables at once?
Let us help you get you to be your STRONG, BEST self.
Come visit us at Infinity Sports Institute at our Edgewater Location, located on 163 NE 24 ST.
Infinity Sports Institute is dedicated to optimizing the human experience through sports science, sports medicine and technology. We believe Physical, Mental and Social components are pillars to optimizing the human experience. Call (786) 591-7586 or email us at email@example.com.
By: Gabriela Londono | Performance Specialist
Insulin: hormone secreted by the pancreas in response to high levels of glucose in the blood. It is basically a signal for the cell to take up glucose.
What is insulin sensitivity? How sensitive the body’s cells are in response to insulin.
- High insulin sensitivity: allows cells to use more blood glucose effectively.
What is glucose?
- Glucose can feed every cell in your body.
- It is stored in the liver, blood and muscles.
- Glucose is extracted from the blood by transporters called GLUT-4.
- Without an improved insulin sensitivity, GLUT-4 will not transport glucose from the blood = an increased blood sugar levels.
Importance of having an increased insulin sensitivity
- When insulin can’t signal the cell to uptake glucose, you end up with increased level of glucose & insulin in the blood and the body is not able to use either of them.
- This will then cause cortisol, the stress hormone to be released. This is a survival mechanism for the body to deal with the blood glucose.
- This will cause lower energy levels, increased fat stored.
HIGH BLOOD SUGAR LEVELS:
- Puts pressure on the pancreas to increase insulin production to be able to transport that glucose out.
- Increased risk of diabetes.
- Higher risk of heart disease, kidney disease and stroke.
TOP 4 WAYS TO IMPROVE INSULIN SENSITIVITY?
- Get out of a caloric surplus (stop overfeeding the cells): being in a constant caloric surplus means that these cells are exposed to insulin by eating an excessive amount of carbs. Eventually, this will lead the cell to become insulin resistant. Therefore, more insulin will be required to uptake glucose.
- Strength training & cardiovascular endurance
- Inflammation: Inflammation interferes with the cellular response to insulin.
- Non-fragmented night’s sleep
How does insulin sensitivity increase with exercise?
- When performing aerobic exercise or resistance training stimulates certain cell transporters that aid in transporting glucose from the blood into the muscle.
- During exercise there is an increase in blood flow, thus, increasing the surface area available for the transport of glucose.
- Physical exercise promotes the breakdown from of energy into a molecule called AMPK, increased nitric oxide production in the cell and calcium cycling in muscle contraction which promotes AS160.
- AS160 (protein in the body) is important because it is what will promote cell transporters to uptake that glucose
Now ask yourself: “Am I overweight?” “How is my diet” “Do I consistently consume over the recommended amount of carbohydrates each day?” “How is my blood pressure?”
Now ask yourself this very important question:
ARE YOU READY TO GET BETTER?
Come visit us at Infinity Sports Institute at our Edgewater Location, located on 163 NE 24 ST.
Infinity Sports Institute is dedicated to optimizing the human experience through sports science, sports medicine, and technology. We believe Physical, Mental and Social components are pillars to optimizing the human experience. Call (786) 591-7586 or email us at firstname.lastname@example.org.
By: Gabriela Londono | Performance Specialist
How can calorie restriction lead to unhealthy weight loss?
The summer vacations are over and some of us have come back a few extra pounds heavier than our usual weight. We definitely have gained some extra motivation to get back on our game, clean up some eating habits and/or get a fitness routine going again. Many of us start things off by cutting out some of the bad things we eat. Now when we do that, it is important to substitute those calories with a healthy option, especially once we start exercising. Not eating enough calories compared to how much your body burns off for energy each day can lead to poor results and symptoms we don’t want.
What’s A Healthy Way to Lose Body Fat?
Anytime we gain some “bad” pounds (body fat), the common traditional mindset has been lose weight, rapid weight loss, diet, portion control; terms that can lead you down to the wrong path. A healthy weight loss is considered 1-2 lbs per week. If it’s your first time exercising in a while you may lose a little bit more for the first week or two based on your body burning off some extra stored energy commonly referred to as “water weight”. 1-2 lbs per week is just right because your body has a goal of maintaining a balanced state at all times. Too much lost too fast not only means you’re more likely to gain it back but can lead to some problems as well.
The key to gaining success and keeping it is making gradual adjustments to your lifestyle habits surrounding your eating habits. Give yourself small wins that will lead to an overall healthier lifestyle.
Risks of a Fast Weight Loss
Programs promoting rapid weight loss often have diets very low in calories and nutrients sometimes leading to health problems.
- Loss of Lean Muscle
Muscle is the biggest energy burner in your body. If you are not feeding your body energy(calories)then your body will start to get rid of those energy burners. Losing weight is not the same as losing fat.
- Effects on Metabolism
Your body’s goal is to survive. Whenever you limit the body of calories, it changes how it operates. It may affect hormones and other functions to help conserve more energy.
Other effects are common such as
- low energy
- increased cravings
- nutritional deficiencies
- and more “not so fun” symptoms
How We Can Help?
WE HAVE THE ULTIMATE TRANSFORMATION PROGRAM!
Here at Infinity Sports Institute we have recently launched our all-inclusive individualized Hybrid Program that puts the individual in the best position to be successful based on their goal.
Each individual is assigned a performance specialist that they will spend the first day testing in the sports science lab using nothing but the best research grade equipment to set up the best possible program to attain their goal.
In addition, they will sit down with our sports nutritionist to set up an action plan based on their current lifestyle eating habits and goals.
After their program is created, they will get updated daily workouts from their coach who will monitor their entire journey throughout the program. A weekly meeting with their performance specialist will help the individual make outcome-based changes to their program which is the best formula for success.
To sit down with a performance specialist and learn more about our Hybrid program call 786-591-7586 or email us at email@example.com
What is the PRI method?
The Postural Restoration Institute (PRI) incorporates a method to help people of all ages and ability levels stay balanced from postural asymmetries that occur in the body. Our bodies often move and function in asymmetry to maintain balance. A primary example is whenever we walk or run, one side of the body is creating a new step and the other is finishing the step you just took. PRI uses repositioning and repatterning techniques to maintain proper balance of those asymmetrical movements and functions to keep the body from over compensation.
When and Why should you use PRI method?
When using PRI, the idea is to identify and correct standard patterns found in our muscles and joints from side to side, from front to back and from top to bottom. These asymmetrical patterns influence the way we stand, sit, walk, breathe and even sleep. Infinity Sports Institute uses PRI method to help individual maintain postural balance for the long-term based on measuring their compensations through a full functional evaluation. Infinity Sports Institute uses PRI as another added tool to tackle abnormal postural patterns, unbalanced movement, and breathing patterns.
The PRI method has given us a great resource to evaluate and treat proper functions of the body. This holistic approach has been effective and efficient when treating all different types of diagnoses.
In addition to PRI, Infinity Sports uses Fascial Stretching and Rocktape Techniques that can help restore an individual’s posture. To book an appointment or learn more about these services contact us at firstname.lastname@example.org call 786-491-7586.
Running is one of our passions! We work with both recreational runners as well as competitive ones. There are many reasons why people fall in love with running such as fitness, health, enjoyment, stress relief, or even to develop relationships and bond with like-minded individuals. Our love for running and for those who share this passion is why we are launching the Strong Run. The Strong Run will implement concepts of performance training for runners, using methods proven by science in order to give you an edge for your run.
What is the piece of the puzzle that runners traditionally always miss?
The strength and power training components are always ignored like a subscription to a service we had signed up for and totally forgot we had. The importance of strength training for runners cannot be over emphasized, often times they become injured because of strength imbalances between the various muscle groups. This disfunction leads to unnatural movement patterns and forces runners into compensations that are detrimental to health and performance. It can make a routine run becomes more difficult and taxing on the body. In addition, when getting to the end of a run they may not have the power to push all the way to the finish line.
You may be asking yourself how is our run club is different from the others?
The answer is simple:
- Release fascial restrictions with our specific fascial stretch techniques
- Provide runner specific activation exercises and correctives
- Use of some ballistics and plyometrics to prep for the run
- A run used as a conditioning piece
- A short-power based resistance training workout
- Specific runner’s cooldown to start our recovery
Why would this make a difference?
This makes sense because running is a plyometric activity. If you strengthen your muscles and improve the responsiveness to plyometric movements, you will see an improvement in performance. This is why we train both of these components together for our runners, and it’s how we keep them crushing their runs.
Join us for our Strong Runprogram and improve your game, have fun, and stay healthy. Runners will receive an Infinity Sports Institute water bottle, shirt, complimentary stretch and training session, and a membership card that will get you 10% off of all purchases that day. Participation is limited, and we will only have 20 openings on our roster. Be proactive and join the team and be a part of our amazing community!
A recent study examined some of the methodologies we implement. The article “Effects of complex training versus heavy resistance training on neuromuscular adaptation, running economy and 5-km performance in well-trained distance runners,” proves the adaptations that we train for here at Infinity Sports Institute actually occur. The study examines the difference between traditional strength training (5RM at 80-85%) and complex training which involves strength training exercises followed by plyometric exercises. The complex training involved fewer sets with longer rest intervals and provider greater adaptation than traditional resistance training alone.
The improvements between the two groups were comparable throughout all the tests except for the drop jump. This is where the complex training group showed significantly greater results. This means that training with plyometrics improved the subject’s reactive strength qualities. As a result of this running economy was improved at higher speeds and blood lactate levels were reduced. So basically, due to plyometric training in conjunction with resistance training, movement became more efficient and less energy was spent when moving at higher speeds. This shows that this type of training can give runners an edge during their runs. The tables below show the training programs and results.
Strength training program during study.
|Preparatory strength training|
|Back squat||20 kg||3||10||3|
|Bulgarian squat||20 kg||3||5 ES||3|
|Romanian deadlifts||20 kg||3||10||3|
|Drop jump||40 cm Box||3||6||4|
|Bulgarian squat||80–85%1RM||3||5 ES||4|
|Single leg hop||BW||3||6 ES||4|
|Double leg hurdle hop||50 cm Hurdle||3||6||4|
|Bulgarian squat||80–85%1RM||5||5 ES||3|
|Bulgarian squat||40%1RM||5||15 ES||1|
HRT– Heavy resistance training
CT– Complex training
CON– control group
Results of strength and power assessment before and after intervention (Mean ± SD).
|Complex training group (N = 10)||Heavy resistance group (N = 9)||Control group (N = 9)|
|1RM (kg)||60.25 ± 8.03||70.50 ± 11.17***||16.88 ± 5.93||60.56 ± 11.84||71.67 ± 12.50***||18.80 ± 6.42||63.33 ± 9.35||64.44 ± 8.82||2.15 ± 6.64|
|CMJ Height (cm)||31.06 ± 3.41||34.51 ± 3.85***||11.28 ± 7.57||32.8 ± 4.23||35.58 ± 3.33***||8.96 ± 4.94||33.46 ± 4.27||34.26 ± 4.22||2.46 ± 1.64|
|Peak Power (w.kg−1)||43.66 ± 2.70||47.12 ± 2.65||8.20 ± 7.79||45.18 ± 3.57||47.45 ± 5.33||5.05 ± 8.69||45.08 ± 3.17||45.29 ± 3.01||0.53 ± 3.66|
|DJ Height (cm)||31.39 ± 4.41||35.38 ± 4.55***||12.94 ± 4.67||33.03 ± 3.79||33.96 ± 4.13||2.88 ± 6.58||33.31 ± 4.53||32.81 ± 4.26||−1.40 ± 1.74|
|RSI (cm.s−1)||59.05 ± 11.63||70.80 ± 15.69***||19.99 ± 12.39||61.57 ± 12.95||66.71 ± 8.53||10.43 ± 15.69||62.11 ± 12.04||62.91 ± 12.07||1.41 ± 5.70|
1RM-one repetition maximum back squat
CMJ-counter movement jump height
DJ-drop jump height
Peak Power-peak power in counter movement jump
RSI-reactive strength index
Li F, Wang R, Newton RU, Sutton D, Shi Y, Ding H. 2019. Effects of complex training versus heavy resistance training on neuromuscular adaptation, running economy and 5-km performance in well-trained distance runners. PeerJ 7:e6787
By: Hector Maradiaga Co-Founder | Performance Specialist
Are you ready to get better?
Come visit us at Infinity Sports Institute at our Edgewater location located at 163 NE 24th ST, Miami, FL 33137!
Infinity Sports Institute is dedicated to optimizing the human experience through sports science, sports medicine, and technology. We believe Physical, Mental and Social components are pillars to optimizing the human experience.
For all your fitness, recovery, rehab, and performance needs make sure to contact us!
What is a Lymphatic Assessment?
Assessment of the lymphatic system includes an evaluation of lymph nodes at different points throughout the body. The body has tons of lymph nodes starting from the head, down the neck, trunk, arms, legs, and feet. Lymph nodes are checked for size, consistency, and tenderness. When lymph nodes start to show any swelling or tenderness, that gives an obvious sign of inflammation.
Why and When should you use Lymphatic Assessment?
A Lymphatic assessment is a great resource for those who have chronic pain or trying to improve overall health and performance. The lymphatic assessment helps determine which lymph nodes are the most tender, swollen, and built up with inflammation.
The lymphatic system acts as the body’s sewage system. It balances the level of fluids in our body but when certain lymph nodes are “backed up” and not flushing properly, levels of inflammation increase. Infinity Sports Institute provides lymphatic assessment during our Full Functional Evaluation. The assessment further helps us pinpoint areas of inflammation allowing us to develop a better plan for those that take part of the High-Performance Pain Management program.
The lymphatic system is an essential component to get your body functioning at an optimal level. A dysfunctional lymphatic system really hinders the body’s immune system and its ability to transport fluid throughout the body. Having the assessment as part of our Full Functional Evaluation and using the proper techniques to manipulate the lymphatic system has really enhanced our client’s performance, recovery, and overall well-being.
If you have been having chronic pain, our High-Performance Pain Management program is for you! Call us today at 786-591-7586 to schedule your Full Functional Evaluation.
What is the SFMA?
The Selective Functional Movement Assessment (SFMA) is a series of movements that help evaluate and locate the cause of pain. The assessment includes 7 different movements designed to assess basic everyday patterns of movement such as bending, reaching, and squatting in those with known muscle and joint pain.
The SFMA is a diagnostic tool which helps find the cause of pain, rather than looking at just the source. When someone has knee pain, they typically try to figure out what’s wrong with the knee when the cause of pain could be coming from elsewhere such as instability of the hip, ankle mobility, and plenty of other underlying reasons. By reasonably evaluating poor movement patterns in a structured, yet simple assessment you can provide more appropriate exercises for an individual.
Why and When would you use the SFMA?
The SFMA is a pre-participation tool specifically for those dealing with musculoskeletal pain. The SFMA is commonly used as an additional tool to assess movement before creating an exercise or training program for a specific individual. When an individual has known musculoskeletal pain, the SFMA is typically used in place of other movement assessments.
A better alternative to the SFMA
For someone moving in pain, the SFMA is a great tool used to develop a plan of treatment and training. At Infinity Sports Institute, we no longer use the SFMA as part of the full evaluation to used to assess any pain through movement. In our Sports Science lab, we have a Dari-Motion System that can replace the traditional SFMA.
The Dari gives us more efficiency when it comes to collecting quantitative data. With the markerless cameras, the system automatically captures a person’s movements and provides accurate data points and reliable analysis. It also saves a lot of time when assessing the same or similar movement patterns. Without the Dari, the SFMA is still a valuable resource for professionals to use.
However, the Dari-Motion System isn’t largely accessible to the general population. It’s why at Infinity Sports Institute, we strive to make the best technology more accessible and the reason our Sports science lab is open to the public. Call to schedule your assessment now!
What is DCT?
Dynamic Contraction Technique (DCT) is a methodology that uses eccentric muscle contractions to breakdown scar tissue. Scar tissue is abnormal unions of connective tissue in the body that form after trauma and can affect skin, muscles, ligaments and tendons. Nic Bartolotta developed the technique based on the idea of muscle tension and strategies to reduce knots within the muscles. The goal of the DCT methodology is to reestablish muscle function and improve flexibility through lengthening the active muscle under a load which is called an eccentric muscle contraction. The idea is that the eccentric contraction helps pull apart some of those muscle fibers that become knotted together creating a “tight” muscle. DCT incorporates a balance of resistance stretching and strength training that combines principles from modalities across the world in order to improve performance, reduce injury risk, and improve quality of life conditions by establishing better muscle function and reducing chronic discomfort from tight muscles.
Why and When would you use DCT?
DCT can be used for anyone. Infinity Sports Institute will apply DCT techniques on a case by case basis following a consultation and/or an evaluation. The techniques are used routinely to address injuries and for developing performance programs based on the individual’s goal. The idea of DCT simply put is to strengthen the weak tissues and expand the strong tissue. This happens by doing an eccentric muscle contraction, or by placing a load on a muscle that is being stretched and lengthened. An example of an eccentric contraction would be instead of performing a normal biceps curl up towards their chest, they slowly resist against the weight as it lowers back down away from their chest.
Practitioners and clients using DCT’s methods are able to improve stability in the body, by improving movement and how the body is able to handle wear and tear. DCT’s methodology is a great resource to utilize when applied appropriately and correctly. If you have been having mobility issues and feeling tons of different knots then DCT might be for you.
Call Infinity Sports Institute now at (786)591-7586 to schedule a consultation or full functional evaluation with a professional to see if DCT techniques can help you!
If you’re an athlete you probably have heard every now and then, “make sure you stay hydrated!” But what exactly does that mean? These days no matter who you are, there is a big trend about drinking enough water. It’s true, drinking enough water is very important when it comes to staying hydrated but being properly hydrated is so much more than just drinking tons of water. Whether you’re an athlete or soccer mom, it is important that we maintain a proper balance of electrolyte minerals and H2O in our body to maintain appropriate hydration. If you are lacking either electrolytes, fluids, or the right mix of both it can significantly affect your performance.
What Are Electrolytes?
Electrolytes are micronutrients that ingest into the body from our diet. These micronutrients play a big role in assisting the “mind to muscle” connection. There are four main electrolytes that help the brain send a signal to each muscle telling it how to move.
- Magnesium – This mineral interacts with motor proteins within the muscle fiber. At rest, magnesium helps the muscle stay in a relaxed state. When there becomes a shortage of magnesium, there is a likelihood of muscle cramping.
- Calcium – When the brain sends a signal to the muscle to move, calcium is triggered into the muscle cell helping activate muscle contractions.
- Sodium & Potassium – Both assist with nerve function. When the brain sends a signal through the nervous system to the muscle fiber to contract, sodium pumps into the cell and potassium has the opposite effect and filters out. When a muscle relaxes, these micronutrients perform the opposite action sometimes acting as a pump.
When you are dehydrated, your body lacks enough fluid to help transport these electrolytes to the cells of the muscle. Think of it like a city bus system. The kids are the electrolytes and the busses are water. The kids(electrolytes) are all standing around waiting for the bus(water) but the bus(water) never comes to take the kids(electrolyte) to school(muscle). If your body lacks enough water to properly transport the electrolytes this could significantly affect your performance and more importantly health, if this becomes chronic.
When you’re “over-hydrated” your body now lacks the right number of electrolytes compared to the amount of fluids within the body. The body now has enough water to transport these electrolytes to the muscle, but it does no good if there aren’t any electrolytes to transport. When the body is in a state of over-hydration, the nerves and muscle cells are not able to function properly which in turn will significantly hinder your performance.
Strategies for Proper Hydration
Proper Diet – The best way to get these micronutrients is making sure we are eating the right foods. Whole foods contain tons of micronutrients and it’s imperative to make sure we are getting plenty of these within are diet and staying away from processed items.
- Magnesium: Greens, beans, nuts, whole grains
- Sodium: Celery, tomatoes,
- Potassium: Sweet Potatoes, Bananas
- Calcium: Oranges, some leafy greens
Sole Water – Sole water, pronounced So-Lay, is water that has been infused with Himalayan pink salt. Sole water has the electrolytes needed as well as 80 plus other minerals that help the body function optimally. To make Sole water, take a mason jar and fill up 1/3 of the jar with Himalayan pink salt, fill the rest with water and let it sit over-night.
Purium Coco Hydrate– Coco Hydrate is a supplement from an organic whole food supplement line called Purium. Coco hydrate is filled with whole food ingredients that contain the much-needed electrolytes required to perform at a high level. All that is needed is a couple of scoops mixed in with your water and you’re off to the races.
We Can Help!
If you want help to be at the top of your game, book an appointment with our sports nutritionist at Infinity Sports Institute. Invest in being the best and let us help you reach the top of your game. Call (786)591-7586 or email us at email@example.com.