Biomechanics institute of sri lanka

12/09/2024

We provide personalized guidance and strategies to athletes, coaches, and teams to optimize their mental, emotional, and physical capabilities for enhanced athletic performance and overall well-being.

12/09/2024

HOW TO IMPROVE THE VERTICAL JUMP?

The vertical jump is used to assess and improve lower-body power. There are many different options to measure vertical jump performance.

The vertical jump is used to assess and improve lower-body power. There are many different options to measure vertical jump performance.

24/07/2024

28/05/2024

Cold water immersion may hinder muscle growth

The recent surge in popularity of cold plunges has prompted a debate on their efficacy, with a recent article in Men’s Journal shedding negative light on the subject. The article cited a systematic review and meta-analysis that investigated the effects of post-exercise cold water immersion on resistance training-induced hypertrophy. The review included a pool of 116 participants who engaged in post-exercise cold water immersion after their workouts and found that cold water immersion led to less muscle growth when compared to similar programs involving no post-exercise cold water immersion.

16/05/2024

In a recent YouTube video, Matt Casturo provided an insightful and instructive analysis of zone two cardio training, a topic that is often misunderstood. Zone two, which falls on the lower end of the five heart rate zones, is commonly referred to as “base training”. Casturo explains that zone two is characterised by heart rates that range between 60% and 70% of an individual’s maximum heart rate. To determine one’s maximum heart rate, Casturo recommends utilising the Bruce protocol, although he recognizes that using the formula 220 minus one’s age is simpler, albeit less precise.

Casturo acknowledges and addresses several misconceptions and challenges associated with zone two training. One significant problem with zone two training is that it can be difficult to run at a slow enough pace to maintain a heart rate within zone two. To address this issue, Casturo recommends incorporating walking periods into training routines, which can prevent the heart rate from exceeding zone two.

Another common misconception about zone two cardio training is that it is ineffective to train at such a low heart rate. However, Casturo discusses compelling research comparing Boston Marathon qualifiers and non-qualifiers. The findings suggest that qualifiers trained at low intensity for 77% to 84% of their overall training runs, while non-qualifiers trained at low intensity for only 36% to 43% of their training runs. Training at lower intensities allowed qualifiers to accumulate more training volume than non-qualifiers. Specifically, qualifiers ran an average of 40 to 46 miles per week, while non-qualifiers ran significantly fewer miles per week (23 to 35 miles).

Casturo concludes his video by guiding how to program zone two training and offering three program examples. For those interested in enhancing their aerobic conditioning or seeking to learn more about zone two cardio training, Casturo’s video is highly recommended.

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03/04/2023

Fitness Testing for Sports for groups of 5 in any sport.

lifetime record tracking. Improvement advice.


Package 1
Foot Balance Scan
Foot Analysis
Body Size and Composition
Reaction Time
Muscle Strength
Muscular Endurance
Power
Speed
Agility
Flexibility
Balance and Coordination
Anaerobic Capacity
Aerobic Capacity
Technique
Mental 'toughness'
Anaerobic Power
Muscular Strength

Contact us for an appointment.
Biomechanics institute of sri lanka

07/12/2022

Congratulations

🇱🇰ALL ISLAND SCHOOLS CHAMPIONSHIP 2022 “

❇️U18 Girls ‘sithuli sandithiya’ 1st 🥇 place 1.66m

❇️U16 Boys ‘tharusha mendis’ 1st 🥇 place 1.89m

❇️U16 Boys ‘R.Hayam’ 2nd place 🥈1.89m

❇️U14 boys ‘sandil dilmeth’ 🥈 2nd place 1.74m

13/11/2022

Fitness Testing for Individuals and Team sports..

lifetime record tracking. Improvement advice.

Package 1
Foot Balance Scan
Foot Analysis
Body Size and Composition
Reaction Time
Muscle Strength
Muscular Endurance
Power
Speed
Agility
Flexibility
Balance and Coordination
Anaerobic Capacity
Aerobic Capacity
Technique
Mental 'toughness'
Anaerobic Power
Muscular Strength

Inbox us for an appointment.

11/10/2022

Congratulations

08/10/2022

Congratulations

Ramudi Samarakoon takes down Mineka Karunaratne's 100 Breaststroke record that has stood for 14 years, set at the Youth Commonwealth Games in Pune, India. Ramudi has raised the bar with a blazing 1:14.54.

She has been trying without success for the past six years and today was her day! It is a lesson in perseverance for the young up and coming swimmers!

Her effort swimming 5 individual events and 5 relays while breaking this record is Herculean. The fact that she missed 3 other national records by less than a second, is a testament to her fortitude and the quality of those swims.

Congratulations to Ramudi for never giving up and Daring to Dream Big!

Race Video: https://youtu.be/w5ZdpK4HwAg

13/08/2022

https://www.facebook.com/groups/531757534395976/permalink/1083218082583249/