I took some time when working on some updates with my Facebook account a couple of weeks ago. My desire is to embrace my warts, scars and struggles. We all have them. Those opportunities have put me on a better path going forward for my life. Sometimes if you touch something hot and get burned you learn not to touch, right? Some paths turn out to be a one way road and you are going the wrong direction. And some chapters are experiences were you really learn and grow as a person in spite of the emotional response to the outcome you experience.
A new chapter in my life. I am about 3.5-4 years of being diagnosed with borderline personality disorder. That is good and bad. It is a struggle. But I am a fighter so I battle and most of the time win.
I use my experiences to talk openly about mental health and illness advocacy. I am a suicide survivor.
I have been married and divorced 3 times. I wish I had been in recovery sooner but here I am. I, unfortunately, made a habit of setting fire to relationships as my own defense mechanism which many times were catastrophizing and paranoia.
I am a former competitive powerlifter where I think my mind was really breaking before my body. I have many injuries but still love “the Iron” as Rollins will support.
I am a Christian where my faith is based on the Bible. I also read the Stoics which helps make some sense for my own struggles too.
I am doing my best to learn more about myself, grow, and serve others.
I am not some hero for a fallen and forgotten people but I am here. I really feel like I am awake after 25+ years. I am excited to face life head on. AND IT BETTER BE READY BECAUSE I AM!
SAMHSA’s National Helpline, 1-800-662-HELP (4357), (also known as the Treatment Referral Routing Service) or TTY: 1-800-487-4889 is a confidential, free, 24-hour-a-day, 365-day-a-year, information service, in English and Spanish, for individuals and family members facing mental and/or substance use disorders. This service provides referrals to local treatment facilities, support groups, and community-based organizations. Callers can also order free publications and other information.
If you have an emergency, please call 911.
If you or someone you love is in need of suicide prevention support, call the National Suicide Prevention Lifeline at 1-800-273-8255 or visit suicidepreventionlifeline.org or you can also text TALK to 741741.
For local support, please call the UNI Crisis Line at 801-587-3000. Find additional resources at https://liveonutah.org/.
Orthostatic testing is the difference between the heart rates at supine rest and at standing position. For example, if the average heart rate in a lying position is 56 and at standing 80, the orthostatic heart rate is 24 bpm.
More info at: https://www.polar.com/en/smart-coaching/orthostatic-test
Athletes are often under a lot of pressure to perform well regularly. This pressure can result in the athlete overtraining and/or becoming stressed. The Orthostatic Heart Rate Test is used to monitor the athlete’s state of health.
To perform the Orthostatic Heart Rate Test, you require
How to conduct the test
The athlete lies down and rests for at least 15 minutes
The assistant records the athlete’s pulse rate (bpm) – R1
The athlete stands up
15 seconds later the assistant records the athlete’s pulse rate (bpm) – R2
The assistant records the difference between R1 and R2
To obtain your Orthostatic Heart Rate please enter R1 and R2 and then select the calculate button.
If the difference is greater than 15 to 20 beats then it is probable that the athlete has not recovered from the previous days training, is under stress or the onset of a possible cold. The athlete should consider adjusting their training to allow the body to recover.
Perform the test as above over 14 days and record your OHR for each day. Review the 14 values and determine a typical range.
Example: An athlete’s 14 OHR values are: 7, 7, 9, 8, 9, 8, 9, 7, 7, 9, 8, 8, 10, 8
7 – 4 off
8 – 5 off
9 – 4 off
10 -1 off
A typical range for this athlete’s OHR is 7 to 9 bpm. If the athlete finds the OHR for a specific day is greater than 9 then review the planned day’s training and consider reducing the load and/or volume of work.
A value above the typical range could indicate the onset of a cold or the body has not recovered from the previous day’s training. Other factors may cause a raised OHR, like a disturbed night, so review the previous 24 hours and see if there was something else that might have contributed to the raised OHR.
Analysis of the result is by comparing it with the results of previous tests. It is expected that, with appropriate recovery between each test, the analysis would indicate an improvement.
This test is suitable for anyone but not for individuals where the test would be contraindicated.
Test reliability refers to the degree to which a test is consistent and stable in measuring what it is intended to measure. Reliability will depend upon how strict the test is conducted and the individual’s level of motivation to perform the test. The following link provides a variety of factors that may influence the results and therefore the test reliability.
Test validity refers to the degree to which the test measures what it claims to measure and the extent to which inferences, conclusions, and decisions made based on test scores are appropriate and meaningful. This test provides a means to monitor the effect of training on the athlete’s physical development.
Minimal equipment required
Simple to set up and conduct
Can be conducted almost anywhere
Assistant required to administer the test
I remember reading in a Flex magazine years ago as an 11 or 12 year old about the importance of checking the heart rate when you first wake after a nights rest. A higher heart rate might actually be someone moving toward a state of overtraining. That stuck with me for years and years.
First, I recommend that you establish a baseline that you can compare against over time. Pick a week when you will not be pushing yourself very hard, when you are feeling good, and have a limited amount of stress.
Every morning for one week do the following:
Before getting out of bed, take a 60 second reading of your heart rate either with a heart rate monitor or by taking your pulse.
Stand up and wait 15 seconds.
Measure your standing heart rate for 60 seconds.
Record all three measurements: Prone, standing, and the difference between the two (orthostatic).
This is your baseline.
Next, I suggest that you take a few more measurements – measure the morning after a particularly difficult training session, and then again the next day.
Most importantly, take some daily measurements if you are feeling the effects of a prolonged series of training sessions with little time for recovery, especially if you are showing some of the signs of overtraining.
The entire purpose of recovery is to allow the muscle to repair itself and to engage muscles that are tired or sore from a previous day or prior period of time (say, a few weeks of work). When we are recovering from a phase of training, we can have down weeks (less volume) or complete recovery days.
Active recovery will promote fitness, circulation, mobility while not taxing the central nervous system. Anything can be taken too far if you spend too much time, are too intense, are over stressed and your nutrition is compromised.
The following carry a low risk of injury and agree with most trainees:
Self -Myofascial release (SMR) – Foam rolling is one form of SMR: the objective is to use implements such as foam rollers, lacrosse balls, and other specialty items (the stick, theracane) etc. in an effort to “massage your muscles.” Although the exact mechanisms behind SMR are unclear, consistent foam rolling may improve range of motion, and decrease an over active muscles tone. Foam rolling has allowed thousands of athletes to train at high levels and avoid stiffness that comes with heavy training.
On your off day, try passing over all major muscle groups with a foam roller. Aim for 30 seconds on each large muscle group, avoiding joints and bony areas. Focus a little extra time on problem areas and pin point troublesome areas by using a lacrosse ball. Monitor your pressure; remember, the goal is to feel better after foam rolling.
Walking – a great thing to do for active recovery. Not only can it burn calories, but also being outside can increase your feelings of well-being. The amount of walking you do on off days should be based on your current fitness level, and your training schedule.
Lighter Weight Lifting – Performing an exercise that made you particularly sore, but using a much lighter weight may be restorative. As a guide, use a weight at or below 30 percent of your usual weight, and perform one set shy of failure.
Hiking – like walking, it can burn significant calories. Once again it must be tailored towards your current fitness level. If you feel worse after the hike then when you started it probably has done more harm than good as far as active recovery sake.
Swimming – particularly low stress due to the weightlessness. You can have a great swimming workout engaging the muscular and cardiovascular system without added pressure on your joints. Take into consideration current fitness level.
Yoga – mobility work can be a form of active recovery that can be done every day. Typically each joint in the body is taken through a safe range of motion. Yoga is an example of mobility work that some people use as active recovery. It can be beneficial if you appreciate your current fitness level and learn from a good instructor.
Cycling – like the other forms of aerobic exercise can be a great active recovery workout, as long as you match the intensity to your current fitness levels.
If You Are Doing Some Active Recovery, Be Smart
One of the biggest problems related to active recovery is that people assume that more exercise will allow them to lose more fat. Whether trainees choose to use active recovery workouts or take full days off, understand that as long as you are on a sensible training program, your eating habits will make a much bigger difference in how you look then a couple extra exercise sessions.
Don’t sell yourself short and over train on days that you should be using active recovery/resting, doing so is a quick way to burn out and ultimately lose steam towards your goals.