Beyond Training “The 5 Essential Elements of An Endurance Training Program That Most Athletes Neglect – Balance” – Links, Resources and Bonus Materials.

The following are links, resources and bonus materials for Beyond Training Chapter 4: “The 5 Essential Elements of An Endurance Training Program That Most Athletes Neglect – Balance”, listed in order of their appearance in the chapter.

  1. Read the book “Zapped” by Anne Louise Gittleman or start to dig into papers like this.
  2. For airtube headset on phone I recommend Envi airtubes.
  3. I’ve recently added a half foam roller for balance.
  4. Check out my phone app podcast episode with Darryl Edwards, who owns the fantastic FitnessExplorer website.
  5. Use unstable surfaces such as wobble boards, thick balance mats or balance disc pillows.
  6. Do side or front leg kicks with a band.
  7. Use a mini-trampoline or vibration platform.
  8. Hip hikes are a great exercise to build balance.
  9. Use blue light blocking glasses when you’re on your computer.
  10. My blog post I mention about how to beat insomnia and get a better night’s sleep.
  11. So apps remind you to focus your vision elsewhere, like Awareness, WorkRave, Time Out, and ProtectYourVision.
  12. If you really need to fix your eyes or want to enhance vision, you may want to try something called The Bates Method. The good folks over at Z-Health also have a program called “The Vision Gym”. Listen to this interview I did with the folks at Z-Health.
  13. Tools like a mini-trampoline or vibration platform, wobble boards, thick balance mat, stability ball, balance disc pillow or a half foam roller can all come in handy.
  14. Protect your ears and eyes by using Gunnar glasses or some other blue light blocking glasses.
  15. For more on blocking electromagnetic fields, check out websites such as LessEMF.com and LifeHacker.com.

References

1.) Anderson, K. (2005). The impact of instability resistance training on balance and stability. Sport Medicine, 35(1), 43-53.

2.) Augustine, James R. (2008). Human Neuroanatomy. San Diego, CA: Academic Press. p. 360. ISBN 978-0-12-068251-5.

3.) Davison JA, Patel AS, Cunha JP, Schwiegerling J, Muftuoglu O (July 2011). “Recent studies provide an updated clinical perspective on blue light-filtering IOLs”. Graefes Arch. Clin. Exp. Ophthalmol. 249 (7): 957–68.

4.) Goldsworthy, A. (2012, March). The biological effects of weak electromagnetic fields. Retrieved from http://www.cellphonetaskforce.org/wp-content/uploads/2012/04/Biol-Effects-EMFs-2012-NZ2.pdf

5.) Hansson EE, Beckman A, Håkansson A (December 2010). “Effect of vision, proprioception, and the position of the vestibular organ on postural sway”. Acta Otolaryngol. 130 (12): 1358–63.

6.) S. M. Highstein, R. R. Fay, A. N. Popper, editors (2004). The vestibular system. Berlin: Springer. ISBN 0-387-98314-7.

7.) Kimura R.S. (1969). Distribution, structure and function of dark cells in the vestibular labyrinth. Ann. Otol. Rhinol. 78, 542-561.

8.) Martinez, F. (2013). Effects of 6-week whole body vibration training on the reflex response of the ankle muscles: a randomized controlled trial. International Journal of Sports Therapy, 8(1), 15-24.

9.) Pollack, Philip (1956). “Chapter 3: Fallacies of the Bates System”. The Truth about Eye Exercises. Philadelphia: Chilton Company.

10.) Saladin, Kenneth S. Anatomy & Physiology: The Unity of Form and Function, Sixth Edition. 6th ed. New York: McGraw-Hill, 2010.

11.) Stachler, R. (2012). Clinical practice guideline: sudden hearing loss. Otolaryngology Head and Neck Surgery, (March), S1-39.

12.) Tartaruga, M. (2012). The relationship between running economy and biomechanical variables in distance runners. Research Quarterly for Exercise and Sport, 83(8), 367-75.