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TrainUnited LLC | Be Informed

@trainunited

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Team, Training should be conducted with one priority in mind: improving performance while reducing the risk of injury. Every exercise is a tool designed to improve the body’s strength, flexibility, control, and performance. Every exercise you perform should support proper kinetic-chain alignment and body mechanics. An exercise like crusty lunges, when repeatedly performed in a way that takes the body out of proper alignment, can become a problem. Why? Many serious lower-body injuries occur when the muscles and joints are not strong, mobile, or coordinated enough to properly control and absorb the forces produced by the ground. When the body cannot adequately control those forces, alignment can break down—especially during explosive movements. The greater the force and the less control we have over it, the greater the potential for injury. Exercises are TOOLS. They should be used to develop strength, flexibility, stability, and control within proper body mechanics. Team, don’t blindly perform an exercise simply because someone has a blue check next to their name or a large following. Think. Question. Evaluate. 📝📝 Before performing an exercise, ask yourself: Does this exercise repeatedly take my body out of proper alignment? 🚨If the answer is YES, ask yourself why you’re doing it. Train with purpose. Train with intention. Don’t let an exercise become more important than the body it is supposed to improve. by @trainunited
3
a month ago
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Want to clarify… someone whom is a high profile athlete after a severe torn ligament or tendon injury….. Should NOT be heavy lifting after 8 months since the injury. I’ve preached about the purpose of exercises many times. Exercises are meant to enhance body movements in : 1. Flexibility 2. Stability 3. Mobility 4. Strength In that order. ——- I had to post this because this is where the disconnections and misleading happens. Training is NOT only strengthening. In fact, strength exercises are the last training regiment you should follow. If your body responses WELL with Flexibility, Stability and Mobility then your body is able to go into the strength phase with a low risk of injury. High profile athletes while playing their sport, go through repetitive movements. Those particular movements are dominant and at times overused. When it gets to that stage of overused, the ligaments, tendon and muscles are in jeopardy to get severely injured. Our body WILL give us signs of overused, we choose to ignore it. (Think about it like a engine light on your car’s dashboard) The root cause of an Achilles tendon tear comes with signs beforehand. Possibilities : Overused Calf Muscles Compensation Imbalances within your upper and lower muscles Weak stability muscles —— (As a Fitness Coach, you should have an eye on these possibilities from your clients during an assessment) ——— As a high profile athlete is EXTREMELY IMPORTANT to have a recovery training system in place. In fact, recovery needs to be prioritized first before anything else. —- How well you recover determines your build up bricks. Without a proper recovery system, is like putting a brick in a quick sand. No progression. —- Recovery should consist of: 1. Nutrition 2. Soft tissue therapy 3. Stress level 4. Cupping therapy 5. Flexibility and Mobility training 6. Stretching 7. Sleep Summarization: Everyone, but more directly to high profile athletes. Your body will let you know something is wrong, before a severe injury occurs. Doing strength exercises during your recovery process after a severe injury is NOT THE RIGHT WAY. Team, be aware and ask questions. by @trainunited
0
8 months ago
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Wanted to just remind everyone that non contact injuries are NOT MEANT to happen. I also want to remind everyone NOT ALL injuries are part of basketball. There’s a HUGE disconnection on how high profit athletes should be trained. It’s also a HUGE issue due to the amount of athletes getting seriously injured. This move shown in the clips I’ve provided has been repeatedly done time and time again. For an athlete to tear their ACL during a movement they’ve done before could possibly be the imbalances in the leg muscles. High profile Athletes play a great amount of games even back to back games. The question should NOT be to lessen the amount of games, played, the questions should be ⬇️ How well are these athletes recovering and how frequent they are being assess? Recovering. How well are they sleeping? Are they Napping? How well is their nutrition? How does their hydration look like? __ Assessment. These athletes play a lot of games working their forward movements. Athletes have their quadriceps and Shoulders muscles dominant already. High chances, Basketball Athletes NEED to work on their flexibility on their quadriceps and shoulders muscles. And possibly strengthen their hamstrings. Team, be aware informed and train smart. by @trainunited
0
2 years ago
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There’s different types of training depending on what your goals are. Despite being many different types of training, training boils down to two things and that’s helping the body to move more efficiently and prevent serious injuries. The reason behind the clips I’ve shared is to promote awareness. Many would say injuries like the one on the clips are “normal”. I’m here to shed some light on this ongoing issue, that’s been an issue for so many years. 💡💡 Depending on your activity level throughout your daily week, determines the type of intensity your training looks like. With that being said, a high profile athlete training focuses more on enhancing their foundations vs strength training. Athletes are already pre muscle dominant. As a Professional Fitness Coach, we need to learn the athletes muscle needs. Identifying athletes muscle imbalances. Weight lifting is NOT or SHOULD be considered the only type of training. ❇️❇️ Strength training is needed, but it SHOULD NOT be the main focus. Ratio should be 30-70. 30% Strength and 70% Enhancing the foundations of the body. ❇️❇️ Remember, Train Smart and Properly. by @trainunited
1
2 years ago
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Team ❗️ I’ve made a blog about pronation on my website. I explained why pronation is a natural body movement, that needs to be monitored. Pronation can lead to over-pronating that causes the body to compensate. (Meaning creating muscle imbalances) By having the body compensating, the body is in a vulnerable position and opens a window for a serious injury to happen. 🔽🔽 How can Foot Pronation Worsen❓ What should I be monitoring ❓ I have provided a film that shows how pronation can worsen and what to look out for. Our daily footwear for activities or everyday use. Foot Pronation is a natural movement so the footwear we use often will eventually mold into our feet. With the wear and tear over the years of usages, changing your footwear is very important. Purchasing new footwear for $30 or less can help prevent injuries. ❇️ For more of this matter, visit my website in the blog section. Remember, Team training smart, properly and most importantly Have Fun. by @trainunited
4
2 years ago
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Team❗️ We often don’t understand why our knees have pain. One of the reasons Knee pain can occur due to the overactive Quad muscle. If you or professional Coach have indeed identified that the root cause of your knee pain, is from the overactive Quads. Here are a few tips to help. 1️⃣Stretching your Quads, can help the tightness from the Quads. 2️⃣Foam Rolling, can help release the build up lactic acid. Remember team, Train Smart and Properly, but more importantly Have Fun ! by @trainunited
10
2 years ago
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Team ❗️ I wrote a blog on my website. Go and check it out. The focus on this particular blog is about feet pronation. If you were never diagnosed by a doctor of any feet conditions this natural feet movement can be improved. Check out the blog to find out more on this subject. Website: TrainUnited.org in the blog section by @trainunited
0
2 years ago
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Team❗️ The way you train determines the way your body moves naturally. Anytime an exercise is taking the body from its alignment, AVOID THE EXERCISE. Our foundation is the legs and we must make sure the training program utilizes exercises to optimizes the body movement rather than opening a window for an injury. ❇️ Rule of thumb, The way a Training Program needs to be structured is to utilizes exercises to limit and prevent injuries. Every person is different, every athlete is different that’s why there’s a ton of exercises to utilize to add into your training program. 💡 Our muscles are extremely essential for our body, the muscles are responsible for so many things. As an athlete the body is repeatedly making contact from the ground and being absorbed to the leg muscles. The muscles are protection to the tendons and ligaments, if the muscles are being taken out of its alignment the tendons and ligaments are vulnerable and will lead to an increased injury chance. 💡 The constant Training and utilizing the proper exercises and techniques is pivotal of how the body will naturally respond in a normal or unpredictable life occurrence. Please Team, train Smart and Properly. by @trainunited
1
2 years ago
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✳️ My rested heart rate has dropped from last year. Recently I have increased my fitness level and those photo has been the evidence of a healthy heart rate. What is rested heart rate and what does it mean❓ Rested heart rate is an indicator that your heart is either overworking or is actually resting. A overworking heart rate in a rested state is anything that’s above 100 beats per minute. A normal rested heart rate ranges from 60-99 beats per minutes. Having a regular strength and cardiovascular training program can help improve your rested heart rate. ❇️ Strength Training ❇️ Having a regular strength training program helps develop lean muscles so the heart doesn’t have to do most of the work in the body. Our bodies move daily, whether you’re waking up, grabbing the remote, or walking to the store we use the muscles that’s in our bodies to mobilize. The heart gets overworked if the body doesn’t have at least 70% of lean muscle mass for men and 60% for women. The higher your lean muscle mass is, the heart can improve its resting state. ❇️ Cardiovascular Training ❇️ Implementing a cardio training regime helps the heart with improving its strength and rested state. During a cardio training session, the heart is distributing oxygen, nutrients and other essentials to every part of the body. While the heart is in a rested state, with a strong heart it will have sufficient blood flow, oxygen, nutrients and other essentials within the body making the heart workless. How to check your rested heart rate❓ 1️⃣ Doctor appointments usually run a test 2️⃣ Apple Watches 3️⃣ Watch Tracker 4️⃣ Fitness Coach suppose to check for an assignment by @trainunited
0
2 years ago
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Why should you avoid executing Cristy Lunges? Because executing Cristy Lunges puts the lower extremities in a vulnerable position and can cause a major knee injury. By executing Cristy Lunges you’re going away from the bodies alignment. Any exercise that puts the body away from its alignment the potential of a serious injury can occur. Why keep the body aligned? First, we must understand what does our joints contain and what is it meant to do. Second is what is our muscles are meant to do. Joints ; Allow us to move in different directions. Contains ; ligaments and tendons. Joints are not meant to absorb too much force from the ground up. Again Joints are meant for movement mainly. Muscles ; Muscles are essential to our bodies. Our muscles are meant to absorb the pressure from the ground up, HELP the joints in a tremendous way. Our muscles are responsible for the functionality of the body. Executing exercises that goes away from the bodies alignment, your over loading the joints. You’re taking away from what our muscles are supposed to do and that’s HELP the joints by absorbing majority of the pressure from the ground up. If you watch clips of the movement from a serious knee injury you will notice the movement resembles the Cristy Lunge exercise. Train Properly, always keep the joints aligned from each other to build the strength and power around the joints. . . . #TrainSmart #trainproperly by @trainunited
0
3 years ago
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A few points to take away from here, if you add Slit Squats in your training program. 1️⃣ Keeping the Knee and Heel lined up vertically. 2️⃣The Heel NEVER comes off the ground. (When Heel comes off the ground, the exercise turns into a quadricep workout which in this position is bring pressure turns the knees and your also misaligning your lower extremity. This can cause injuries or lingering pain around the knees) 3️⃣On the way up, push off the Heel of the foot. The primary muscles that the Split Squats targets are the gluteus maximus and hamstrings. Secondary muscles are the quadricep and abdominals. Have Fun ! #building #buildmuscle #Trainer #training #personaltrainer #FitnessTrainer #fitness #entrepreneur #entrepreneurlife #workworkwork #nyc #virtualtrainer #hyridtraining #wilson #strengthtraining #musclebuilding #muscles #muscle #protein #nyc #nutrition #Glucose #energy #bloodflow #trainingmotivation #push #brooklyn #motivation taken in Greenpoint Pier by @trainunited
0
3 years ago
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⚠️Wanted to share two different variations of the split squats. 🎥.. 1️⃣ In the first footage the split squat is being executed with their foot in having the knee lean forward. The athlete as he’s coming up, his body is slightly leaning forward. In this position your working the quads and repeatedly taking the knee out of the kinetic chain alignment. The glute muscles are not fully engaged, in this position. ✴️Training an athlete any strength exercises has to stay aligned with the kinetic chain. By, keeping the body aligned the prevention of any injury is likely to happened. 🎥... 2️⃣ In the second footage, the athlete is performing another variation of the split squat. The split squat is being executed nicely. The glute muscles are fully engaged. You still get quad muscle, but the body position is in alignment with the kinetic chain which is highly important training a athlete or anyone for that matter. ✴️The take away from these those footages is to be aware when your body position is out of the body’s kinetic chain alignment and correcting it. #Trainsmart #smarttraining # by @trainunited
1
6 years ago
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