Prehab programs, the downside of supplements, and jump training for bone health
Finding the best running and rehab content on the internet each week so you don’t have to.
What I’m Thinking
I.
I’m 20 days into No Caffeine January.
Why am I subjecting myself to this misery?
Because I’m too dependent on that damn drug.
And I don’t remember the last time I took an extended break.
Anyway, here’s how it’s going:
Day 1: brutality
Day 2: misery
Day 3-7: slogging
Day 8-14: wow I feel surprisingly good
Day 15-19: maybe I’ll never go back
Day 20: nahhh I can’t wait for February 1st.
Honestly, it’s been easier than I expected.
I’m feeling calmer, sleeping better, enjoying non-caffeinated tea, and my energy is…better?
11 days to go.
What habits are you kicking this year? Reply to this email and let me know how it’s going.
II.
The best prehab program I know of is simply making sensible, humble training decisions:
Listening to your body and modifying training as needed.
Using caution with big, rapid changes in training load.
Being honest about your current level of fitness.
What I’m Reading
📖 Most Supplements Don’t Work. But That’s Not the Worst Part:
“I know from experience that when we train hard and push our limits, even marginal gains seem worth pursuing. Consider the cost of that pursuit, however. You have limited time, energy, and resources, and dedicating these to performance hacks can distract you from foundational stuff like training, recovering, eating, and sleeping well. But it’s not just the opportunity cost: paradoxically, taking what seems like a shortcut to better performance can nudge you toward doing a worse job on the basics.”
📖 Physical activity participation decreases the risk of depression in older adults:
“In this cohort study of 62,591 older adults, physical activity of any intensity and weekly frequency, was a strong protective factor against depression, independent of their physical and mental functioning. Further, physical activity protected against depression in all subgroups analysed: females and males, age group (50–59, 60–69 and ≥ 70 years), cohort study or healthy ageing profile—except for older adults with highest healthy ageing score.”
📖 Effects of low repetition jump training on bone mineral density in young women
“10 maximum vertical jumps/day, 3 days/wk enhanced BMD at the femoral neck in young women who had almost reached the age of peak bone mass. For practical applications, low-repetition high-impact jumps are suggested to be one of the ideal training methods for enhancing and maintaining peak bone mass in young adult women.”
What I’m Liking
This is must-read material for any parents or soon-to-be parents:
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