Injury Prevention, Repair and Therapy
How do you 'lift weights' for your lungs? The answer is a hand-held device known as an 'inspiratory muscle training device'. You hold it to your mouth and it provides resistance to airflow, making you breathe in and out with more force. The sensation has been described as “sucking hard through a straw which sucks back”.During early use in patients with lung diseases, patients performed a 30-minute, low-resistance regimen daily to boost their lung capacity.But in 2016, University of Arizona researchers published results from a trial to see if just 30 inhalations per day with greater resist..
The challenge of finding a meaningful indicator of a person's health - is it blood pressure? Body Mass Index (BMI?) Walking speed? Treadmill test? The more accurate a simple and quick indicator, the better. Ideally, as they say, it should be meaningful, measurable, actionable, and durable This article from Atlantic Monthly is valuable - it gives insight into motivations and how they affect better correlations with other activity a person might engage in. Push-ups, (the ability to do a few or more) for instance, are a more accurate indication of health and longevity..
Useful advice and explanations here to take into a variety of training situations.Injury Prevention Principles..
Excellent article about how AC joint (shoulders) becomes increasingly susceptible to injury, and shows a way to work around it. Works for me.Breaking Muscle - How To Save Your Shoulders and Still Work Overhead..
Bones, muscle, tendons, ligaments all benefit (e g 88% injury reduction in ACL injuries among female soccer players)From Morgan Pillsbury in Athletic Lab:So what is the physiological basis of strength training to reduce injury? Resistance training provides dynamic loads on the joints, therefore creating physiological changes in the bone, muscle, and connective tissue (tendons and ligaments). Bone has an incredible ability to rebuild itself, so when a load is placed on bone, the bone is remodeled, increasing the bone density and therefore making the bone stronger. This decreases the chances of ..
Aerobic exercise is what most people associate with weight loss and improved health. However, strength training is an activity that can make you fit, improve your cardiovascular system, help you lose weight, and make you look better at the same time. In fact, it has a place of its own in just about anyone’s exercise plan.1. It helps you lose weight more easily Since muscle is active tissue (unlike fat, which is inert), it requires energy to maintain. The more muscle you have, the more you can eat without gaining weight. Strength training can provide up to a 15% increase in met..
Bigger weights on the bench press can eventually bring problems of wear and pain in shoulders and elbows. A way around it, and avoiding it, can be the reverse grip bench press.More on how to do it in an article from Muscle and Strength Mag..
Sometimes it's hard to lay your hands on something like this, as a reminder; and this is a good one. Certainly oriented to new trainers...pretty soon you can lift every day, perhaps just leave 48 hours between muscle groups. 7 Tips For a Safe and Successful Strength Training Program..
Traditional weight training style - for real growth in strength - has been to have us ascertain our 1 -rep maximum, and then have us gradually build to lifting eight or more of that weight with good form. We've known for some time that this is not the only way. It's just as effective lifting a lighter weight for a greater number of repetitions. The main thing is to tire the muscle. The theme of this approach has been around for a while; the idea of time-under-tension being the critical thing rather than absolute weight, has long been promoted. But this study from t..
(This is from Ben Radding at Men’sFitness.com)Your rotator cuff is important (and injuring it means a long recovery), so learn how to keep it safe when you lift.Unlike some sports injuries, you don’t need to suffer one big blow to do serious damage to your shoulders. Stressing this part of the body every time you hit the gym is enough to break down soft tissue over time, and cause the type of intense pain that keeps you off the bench for weeks. But don’t get scared and stop lifting, just lift smarter. We asked CJ Murphy, trainer and owner of Total Performance Sports, for his advice on avoiding..