Pilates: Research Shows How This Low-Impact Workout Can Benefit Your Health

Pilates has seen a jump in popularity recently thanks to a spate of celebrity endorsements, including the Kardashians, model Hailey Bieber and actress Kate Hudson. Even elite athletes such as Cristiano Ronaldo and Andy Murray incorporate some form of pilates into their training to improve performance.

Pilates is said to be good for your balance, posture, strength and flexibility, as well as improving your core strength. And the best part about it is that anyone can do it, not just celebrities and athletes. But does research show that it’s as good for your health as many people claim?

There are two main types of pilates. The simplest is mat pilates – which you only need a yoga mat to do, and can be done both at home or in a class. The other type of pilates (which is becoming increasingly popular) is reformer pilates. This uses a specialised apparatus (called a reformer) – a bed-like frame with a flat platform on it.

The platform moves forward and backwards on wheels within the frame. The platform is attached to one end of the frame by springs and these produce tension. Most reformer pilates involves pushing or pulling the platform, or holding it steady as it’s pulled on by the strings. This movement engages several muscles – particularly the core.

What the evidence says

Pilates is a form of muscle strengthening exercise, which is well-known to be important for maintaining good health. Strength training is important as it helps us prevent the slow muscle deterioration that occurs as we get older. It also increases muscle mass, which can in turn increase metabolism – which is important for maintaining a healthy weight.

There’s some evidence that doing eight weeks of pilates for one hour a day, four times a week can increase metabolism and reduce obesity in obese women. In older adults, a review of research showed pilates training improved balance and helped prevent falls.

Another study even showed that inactive women who began performing only one hour of pilates a week for ten weeks had improved muscle mass, flexibility, balance and core strength. Research also shows that pilates may even be used to treat low back pain and improve balance in adults with multiple sclerosis and Parkinson’s’s disease.

The evidence shows us that pilates can certainly lead to several health benefits. While more intense types of strength training – such as weight lifting – are likely to confer even greater benefits, pilates can still be a great way for people to control their weight and build strength. The best part about it is that this workout can be done by almost anyone anywhere, and doesn’t require a lot of equipment or a gym membership.

Reformer v mat pilates

Among people who do pilates, there’s a lot of discussion about which type is superior: mat or reformer pilates.There’s actually little research out there comparing the two types. One study looking at the treatment of low back pain found that both reformer pilates and mat pilates worked equally well to improve back pain in people who did the workout for six weeks.

Both types also equally improved people’s ability to undertake daily activities, such as getting out of bed or doing the dishes. But when participants were followed up four and a half months later, the reformer pilates group continued to experience improvements in their daily life compared to the mat pilates group.

Another study from Brazil also showed both reformer pilates and mat pilates used the same number of muscles and activated them to the same extent – suggesting there’s no difference between the two methods, and that both are equally effective. But this conflicts with the findings of another study, which showed reformer pilates caused people to burn more calories (2.6 calories per minute) than mat Pilates (1.9 calories per minute).

The reason for the slight differences between these two types of pilates comes down to how they’re performed. While mat pilates uses your body weight as resistance during the movements, reformer pilates uses the unstable platform and springs to create resistance. This might create greater resistance and activate more muscles. Though this wasn’t supported by the Brazilian study, they only looked at one movement, so more research is needed.

Although research can’t quite agree on whether mat pilates or reformer pilates is better for you, that doesn’t mean that reformer pilates isn’t still great for your health. For example, one study showed that people who did reformer pilates for nine weeks had improved cholesterol levels and lower insulin resistance, suggesting that it can help maintain weight and lower the risk of certain diseases, such as type 2 diabetes.

As you can see, pilates is becoming popular for good reason as it provides many health benefits. People of all ages and abilities can do it, including pregnant women. How you decide to do it is entirely up to you, but if you have health difficulties or are pregnant, you may want to consult your doctor first.

By:

Source: Pilates: research shows how this low-impact workout can benefit your health

Critics by Eun-Ju Lim and Eun-Jung Hyun

This study investigates whether Pilates and yoga lead people to adopt generally health-promoting lifestyle elements and feel better about their physical and mental fitness. To this end, we designed an 8 week exercise program of Pilates and yoga reviewed by veteran practitioners and conducted an experimental study through which we collected the data from 90 volunteered adult subjects between ages 30 and 49 (mean age = 35.47), equally represented by women and men without previous experience with Pilates or yoga.

In the 8 week long experiment, we assigned the subjects to three groups, where subjects in the two exercise groups regularly took part in either Pilates or yoga classes, and the control group participated in neither exercise classes. All participants completed two surveys, the Health-Promoting Lifestyle Profile (HPLP II) and the Health Self-Rating Scale (HSRS), before and after their assigned program. In our analysis of pre- and post-treatment differences across the three groups, we ran ANOVA, ANCOVA, and Sheffé test, implemented using SPSS PASW Statistics 18.00.

Our results indicate that Pilates and yoga groups exhibited a higher engagement in health-promoting behaviors than the control group after the program. Subjective health status, measured with HSRS, also improved significantly among Pilates and yoga participants compared to those in the control group after the program. The supplementary analysis finds no significant gender-based difference in these impacts.

Overall, our results confirm that Pilates and yoga help recruit health-promoting behaviors in participants and engender positive beliefs about their subjective health status, thereby setting a positive reinforcement cycle in motion. By providing clear evidence that the promotion of Pilates or yoga can serve as an effective intervention strategy that helps individuals change behaviors adverse to their health, this study offers practical implications for healthcare professionals and public health officials alike.

Among many kinds of physical activity programs, it is noteworthy that Pilates and yoga have gained increasing popularity amongst the general public over the past two decades. Pilates and yoga are particularly appealing due to their direct benefits on physical wellbeing—including weight control and improved posture, flexibility, and cardiovascular function—that come with low risks of sports-related injuries

. According to an annual survey conducted by IDEA(International Dance Exercise Association) Fitness Programs and Equipment Survey in 2007, Pilates ranked sixth on the most frequently offered exercise programs, a vast improvement since 1999 . In the same year, yoga also ranked 13th, although its position has undergone gradual declines from its peak in 2002. In annual Fitness Trends Surveys carried out by a United States (US)-based association of Sports Medicine, Pilates and yoga have been frequently listed as Worldwide Fitness Trends since 2008.

Evidence of the direct health benefits of Pilates and yoga is growing. For example, some studies showed that regular engagement in Pilates is associated with a boost in functional autonomy, balance, flexibility, and muscle strength . Other studies show that regular yoga participation helped individuals alleviate muscle-related pains, especially among adults with sedentary lifestyles or suffering from chronic illnesses

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Cardio and Strength Training May Help You Live Longer, Study Says

A consensus is building among experts that both strength training and cardio‌ are important for longevity. Regular physical activity has many known health benefits, one of which is that it might help you live longer. But what’s still being determined are the types and duration of exercise that offer the most protection.

In a new study published in The British Journal of Sports Medicine, researchers found that while doing either aerobic exercise or strength training was associated with a lower risk of dying during the study’s time frame, regularly doing both — one to three hours a week of aerobic exercise and one to two weekly strength training sessions — was associated with an even lower mortality risk.

Switching from a sedentary lifestyle to a workout schedule is comparable to “smoking versus not smoking,” said Carver Coleman, a data scientist and one of the authors of the study.The paper is the latest evidence in a trend showing the importance of strength training in longevity and overall health.

“The study is exciting because it does support having a mix of both aerobic and strength training,” said Dr. Kenneth Koncilja, a gerontologist at the Cleveland Clinic, who was not involved in the study. “That is definitely something I talk with my patients about all the time.”

For the study, researchers used National Health Interview Survey data, which followed 416,420 American adults recruited between 1997 and 2014. Participants filled out questionnaires detailing the types of physical activity they had been doing, which included specifying how much moderate or vigorous exercise, along with how many sessions of muscle-strengthening exercises they did in a week.

After adjusting for factors such as age, gender, income, education, marital status and whether they had chronic conditions, such as diabetes, heart disease or cancer, researchers found that people who engaged in one hour of moderate to vigorous aerobic activity a week had a 15 percent lower mortality risk. Mortality risk was 27 percent lower for those who did three hours a week.

But those who also took part in one to two strength-training sessions per week had an even lower mortality risk — a full 40 percent lower than those who didn’t exercise at all. This was roughly the difference between a nonsmoker and someone with a half-a-pack-a-day habit.

Experts say it has been difficult to study longevity and strength training because so few people do it regularly. Even in the recent study, just 24 percent of participants did regular strength training (as opposed to 63 percent who said they did aerobic workouts). “Even with huge cohorts like we had here, the numbers are still relatively small,” said Arden Pope, an economist at Brigham Young University and one of the authors of the paper.

However, research is starting to catch up. In a recent meta-analysis, published February, also in The British Journal of Sports Medicine, researchers were able to quantify the effect of strength training on longevity outside of aerobic activity.

They found the largest reduction was associated with 30 to 60 minutes of strength training a week, with a 10 to 20 percent drop in the risk of mortality, cardiovascular disease and cancer. However, as Haruki Momma, a sports scientist at Tohoku University and one of the authors of the study, points out, there needs to be more research done to find the optimal amount of strength training.

Even though more research is needed, experts generally agree that regular strength training can have important benefits for healthy aging, including maintaining a high quality of life.

“You will function at a much higher level, for longer, if you have good muscle strength,” said Dr. Bruce Moseley, an orthopedic surgeon at Baylor College of Medicine.

Muscle strength is required for a number of daily activities, such as getting out of a chair, opening a jar of pickles, carrying groceries into the house or doing yardwork. However, “we progressively lose muscle mass as we age,” said Monica Ciolino, a physical therapist at Washington University at St. Louis.

This muscle loss usually starts in a person’s 30s and progresses with age. However, “we can absolutely fend off the negative effects” with regular strength training, Dr. Ciolino said. And it’s never too late to start. Research shows even septuagenarians with mobility issues can benefit from a regular strength-training program.

Dr. Moseley suggests aiming for a consistent strength-training schedule and easing into it to avoid overuse injuries.

“Keep it at a light and easy level at first,” he said. “Once your body starts getting adjusted, then you can start increasing.”

If you are still uncertain about certain exercises, he recommends seeking out expert advice through an exercise class or consulting with a personal trainer. The important thing, he said, is to get to started and to make it a habit. Not only can this help you live longer, it will improve your quality of life.

“When I ask people, ‘What does successful aging mean to you?’ people say they want to be independent, they want to maintain their function and quality of life, they want to do the things that they want to do,” Dr. Koncilja said. “It’s not necessarily just living as long as possible.”

Source: Cardio and Strength Training May Help You Live Longer, Study Says – The New York Times

Critics by Tara Laferrara, CPT

Choose an activity and make sure it’s something you actually like or, if like is too strong of a word, at least feel comfortable doing, which will help keep you motivated.1 This can be anything that involves some kind of continuous, rhythmic movement that gets your heart rate up.

Ideas include home cardio exercises and workouts, walking, running, cycling, home workout videos or online fitness videos, cardio machines such as a treadmill, stationary bike, rowing machine, or elliptical trainer, exergames, organized or casual sports,Hate cardio? Anything that gets you moving can count: Walking around your house, dancing in your basement, strolling the mall, etc. Make it your own.

Choose the Days and Times You’ll Exercise

General guidelines suggest moderate cardio for 30-60 minutes most days of the week, but start with a) What you actually have time for and b) What you can actually handle. If you’re not sure, start with a basic program that’s 3-4 days a week.

Figure out how much time you’ll exercise. Again, this is based on how much time you actually have (not how much time you think you should have) and what you can handle. One reason we fail to stick to exercise is that we don’t work with our schedules as they actually are.2 If you really only have 10 minutes a day, then that’s what you use for your workouts.

Schedule and Prepare for Your Workouts

Put your workouts in your calendar just as you would any appointment. Treat it like something you would never miss such as a doctor’s appointment or a massage. Plan ahead and start to prepare for your workout well in advance. If you workout in the morning, gather your things the night before. If you like to workout in the evening, or after work, be sure to prep in the morning. You should have everything you need – Clothes, shoes, water, snack, heart rate monitor, phone, etc. ready and waiting before your workout. If it’s not, you’ll have one more reason to skip your workout.

Start Where You Are and Check-In Weekly

If you can’t do 30 minutes, do 5 or 10 or whatever you can do, and progress by adding a few minutes to each workout until you can go continuously for 30 minutes. Make notes of any difficulties you’re having and deal with them right away. If you’re finding it hard to fit in workouts, think of ways to do short bouts of exercise throughout the day.

Strive to work at a moderate intensity, in the low-middle end of your target heart rate zone. Don’t worry too much about working hard during the first few weeks, but do try to work at a level that feels like actual exercise.

Signs of Overtraining

Overtraining is a common problem with new exercisers.3 You may tend to do the amount of exercise you believe you need to lose weight or improve fitness and forget your body isn’t necessarily ready for that amount.

Pay attention to these warning signs of overdoing it such as loss of motivation to train, feeling more sore than usual, a higher resting heart rate, fatigue, sleep disturbances, and mood changes.

How to Prevent Overtraining

If you begin to experience signs of overtraining, back off of your workouts. At the very least, cut down on the time and/or intensity or give yourself a few days off completely.3 Backing off on frequency and intensity in a structured way is called a deload. Deloads are an important part of any workout program.

When you’re ready to return to your regular training, ease back into it, but keep things a little lighter than before. Pay attention to how your body feels before, during, and after your workouts. If you feel drained for the rest of the day, that may be a sign you need to lighten up on the intensity.

Another option when you are feeling overtrained is to try something different. Try yoga or just simple stretching as a way to relax, reduce the stress on your body and heal. Rest and recovery are key to success and this includes getting the proper amount of sleep and consuming enough calories to support your training.

A Word From Verywell

Starting a new cardio program can be exciting, and planning ahead can surely help you be consistent and successful. Choosing enjoyable, sustainable forms of activity and tracking your progress can help ensure you stay motivated toward your goals. Remember to go easy on yourself. It takes time and practice to build endurance for cardio workouts. Listen to your body and pay attention to what it needs.

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What Lifestyle Changes Will Improve Your Health Longterm

If you don’t take care of your body, you will likely be exposed to avoidable health complications. Also, most people practice poor feeding habits without knowing it and may become victims of inadequate nutrition. You may need to add exercise to your health plan as long-term health goes beyond eating well. The following lifestyle changes are worth your effort to improve your health in the long term.

1. Start a Work-out Routine

A workout routine can be risky for those with a sedentary lifestyle, especially if they lead a stressful life and overeat. A workout routine should include cardio, strength training, and flexibility exercises. Start with a general routine with specific elements like a warm-up, muscle groups being worked on, cool down, and stretching. Such a simple routine can help you become healthier. They may also help you build better habits like getting off the couch or taking breaks when working at the computer.

2. Practice Yoga and Meditation

Yoga is an ancient practice that heals the body and mind. It was designed to help individuals focus and work on their flexibility and strength. There are different types of yoga-like Bikram and vinyasa, among others. If you want to enjoy the full benefits of yoga, find a local instructor, and attend yoga classes regularly. You can research a 200 hour yoga teacher training for 2 weeks course if it becomes an ongoing interest for yourself. You can also do it at home or alone by looking up online tutorials on how to perform each pose correctly.

3. Eat Nutrient-rich Foods

A diet rich in nutrients is a healthy one. Eat plenty of green, leafy vegetables and fruits. It will help you maintain weight and keep your body hydrated and energized. It also promotes a healthy heart and boosts brain function. Include fish, lean meats, nuts, beans, and seeds in your diet. You can also add olive oil to your cooking to boost the flavor of meat dishes or grains. Also, you may need to eat fiber-rich foods. Fiber fills you up without adding fat or calories to your diet. It also helps with digestion and prevents constipation. You can add fiber to your diet by eating more fruits, nuts, seeds, and beans.

4. Avoid Excessive Drinking and Smoking

Too much alcohol damages your liver, heart, and other organs. Smoking reduces your lung capacity, damages arteries, and causes lung cancer. If you must drink and smoke, limit it to one drink or cigarette a day. You can also consider switching to less harmful alternatives like e-cigarettes or electronic hookah pens for smoking.

5. Drink Plenty of Water

Water as a beverage is essential for life, but it is also necessary when working out regularly. You can also add a pinch of salt or lemon juice to make it more refreshing and flavorful. Drinking plenty of water helps you stay hydrated, prevents exercise-induced dehydration, promotes weight loss, and reduces the risk of heart disease.

6. Avoid Sugary Drinks

Sugar is found in many drinks, but improper feeding patterns can also influence your weight. If you take in too much sugar during a meal, the digestive system gets confused, and you eat more throughout the day. It leads to weight gain. You can limit your intake of sugary drinks and choose water instead.

7. Sleep Well at Night

Sleep is crucial for your overall health. During sleep, the body recuperates, repairs damages, and builds immunity. Lack of sleep can also cause anxiety, depression, and heart problems. Most professionals recommend 8 hours of sleep a day. It is recommended to provide the body with adequate rest. People with busy schedules can still get the required amount by getting sufficient sleep.

8. Keep a Healthy Body Weight

Excess weight can affect your body’s functioning. It includes increased heart rate, higher blood pressure, and increased cholesterol levels. If you are overweight or obese, losing weight may improve your health significantly. Studies show that getting underweight increases the risk of death among the obese.

9. Go for Regular Health Checkups

Regular health checkups can detect early signs of illness and disease. It would help if you got checked regularly to ensure that you do not suffer from high blood pressure. It is a condition that increases your risk of death from complications like heart disease. You should also have your cholesterol levels checked every three to five years if the levels are high. If you do not have a regular doctor, consider private health checks for better healthcare options.

In conclusion, improving your lifestyle can lead to a healthier life. The lifestyle changes mentioned above are easy to implement and will improve your health in the long term.

By: stephaniecsnyder

Source: What Lifestyle Changes Will Improve Your Health Longterm – Life Horizons

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How To Avoid The Most Common Workout Injuries, According To Experts

A good rule of thumb: Don’t increase your workout volume more than 10% per week. And every four to eight weeks, give your body a rest by significantly reducing the volume and intensity of your workouts. “This ‘three steps forward, one step back’ approach requires discipline and isn’t always fun,” Matthews said, “but it’s the best way to make your body more resilient and durable.”Cross-training is another good idea, which the American Academy of Orthopaedic Surgeons endorses. Since your body’s soft tissues are working in different ways or even resting when you bike versus swim or play tennis, it’s an easy preventive measure.

Diet, stress, sleep may increase risk, too

Avoiding soft tissue injuries isn’t necessarily all about training, however. Research suggests major changes in your environment may affect your risk of injury, too, Cheatham said, such as poor nutrition, stress and lack of sleep. Cheatham is also a member of the National Academy of Sports Medicine Scientific Advisory Board. If you get less than seven hours of sleep at night for more than two weeks, your risk of musculoskeletal injury rises 1.7 times, found a 2021 study published in the journal Current Sports Medicine Reports. So eat well, get plenty of sleep and perhaps skip tough workouts when your stress levels are high.

And what about stretching? Stretching, warm-ups, a post-workout meal and other practices have long been touted to help avoid injury, yet there is no evidence to support these moves, Matthews said. Still, developing a strong core is always helpful, said physical therapist Aime Maranan, owner of Skillz Physical Therapy in Evanston, Illinois.”If the muscles in your core aren’t strong enough to withstand hours of training, their strength will go down, then the stability of the spine will go down, and then your nerves and soft tissues will be irritated,” she said. “It’s a domino effect.”

Core exercises such as the plank are good, she said, or holding the tabletop position, where you lie on your back with your hips and knees at a 90-degree angle. The quadruped is valuable, too. This exercise involves getting onto your hands and knees, contracting your core, then alternating an extension of your right arm and left leg with an extension of your left arm and right leg. Yet these exercises have to be performed properly, or ironically, they could cause a soft issue injury. So consult with a professional before doing them on your own to ensure proper form. This could be your physical therapist, chiropractor, personal trainer or fitness instructor.

Take any injuries seriously

If you do get injured despite your best precautions, take it seriously. “Even when people realize they have a soft tissue injury, they often carry on with their program and whistle past the graveyard, hoping it gets better with time,” Matthews said. “More often than not, it just gets worse and worse until it hurts badly enough that the person simply can’t train due to the pain.”Instead of ignoring that muscle or ligament strain, see a qualified health care provider and expect to spend a few weeks to a month or more recovering, depending on the severity of the injury, your age and other factors. Most importantly, complete your entire rehabilitation process so another injury doesn’t occur, Cheatham said. No stopping the minute you start feeling a little better.

A positive mindset is also key to a speedy recovery. “If you think you will not get any better, you will not get any better. If you think you will get injured again, you will get injured again,” Maranan said. “It starts with your mindset, then religiously doing your home exercises and your post-exercise recovery routine.” And remember, stay mindful to stay true to form.

By: Melanie Radzicki McManus

Source: How to avoid the most common workout injuries, according to experts – CNN

Critics:

Nearly two million people every year suffer sports-related injuries and receive treatment in emergency departments. Fatigue is a large contributing factor that results in many sport injuries. There are times where an athlete may participate on low energy leading to the deterioration in technique or form, resulting in a slower reaction time, loss in stability of muscle joints, and allowing an injury to occur.

For both sexes the most common areas injured are the knee and ankle, with sprains/strains being the most common areas for injury. Injuries involving the patellofemoral articulation are significantly more frequent among females. The sport with the highest injury rate in the United States is American football, with greater than 12 times the number of injuries seen in the next most common sport.

Soft tissue injuries

When soft tissue experiences trauma the dead and damaged cells release chemicals, which initiate an inflammatory response. The small blood vessels that are damaged become dilated which produce bleeding within the tissue. The body’s normal response includes forming a small blood clot in order to stop the bleeding and allows a clot of special cells, called fibroblasts, to form. This begins the healing process by laying down scar tissue.

Therefore, the inflammatory stage is the first phase of healing. However, too much of an inflammatory response in the early stage can indicate that the healing process takes longer and a return to activity is delayed. Sports injury treatments are intended to minimize the inflammatory phase of an injury, so that the overall healing process is accelerated. Intrinsic and extrinsic factors are determinant for the healing process.

Soft tissue injuries can be generally grouped into three categories: contusions, abrasions and lacerations. Contusions or bruises are the simplest and most common soft tissue injury and is usually a result of blunt force trauma. Severe contusions may involve deeper structures and can include nerve or vascular injury. Abrasions are superficial injuries to the skin no deeper than the epidermis tissue layer, and bleeding, if present, is minimal.

Minor abrasions generally do not scar, but deeper abrasions generally bleed and may scar. Lastly, sports-related lacerations are caused by blunt trauma and result in burst-type open wounds, often with jagged irregular edges. Facial lacerations are the most variable of the soft tissue injuries that athletes can sustain. They can occur intraorally and extraorally, vary from a superficial skin nick to a through and through lip laceration, or involve significant vascular disruption or injury to collateral vital structures.

Hard tissue injuries

Types of hard tissue injuries can include dental and bone injuries and are less frequent than soft tissue injuries in sport, but are often more serious.Hard tissue injuries to teeth and bones can occur with contusions, such as Battle sign, which indicates basilar skull fracture, and so-called raccoon eyes, which indicate mid-face fractures. However, tooth fractures are the most common type of tooth injury, and can be categorized as crown infractions, enamel-only fracture, enamel-dentin fractures, and fractures that extend through the enamel and dentin into the pulp which are defined below.

  • Crown infractions are characterized by a disruption of the enamel prisms from a traumatic force, these injuries typically present as small cracks that affect only the enamel.
  • Enamel-only fractures are mild and often appear as roughness along the edge of the tooth crown. These injuries typically can go unnoticed by the athlete as they are usually not sensitive to the touch or to temperature changes. Enamel-only fractures are not considered dental emergencies and immediate care is not needed.
  • Enamel-Dentin crown fractures typically present as a tooth fracture confined to enamel and dentin with loss of tooth structure, but not exposing the pulp. The athlete often will report sensitivity to air, cold or touch, but the athlete can return to play as tolerated and referral can be delayed up to 24 hours.
  • Enamel-Dentin-Pulp fractures extend through the enamel and dentin and into the pulp. If the pulp is vital, a focal spot of hemorrhage will be noticeable within the yellow dentin layer and the athlete may report acute pain. Referral to a trauma-ready dentist should occur as soon as possible.

In addition to tooth fractures, there are several types of bone fractures as well. These types being closed or simple, open or compound, greenstick, hairline, complicated, comminuted, avulsion, and compression. A complicated fracture is when the structures surrounding the fracture are injured, such as blood vessels, organs, nerves, etc.

Overuse injuries

Overuse injuries can be defined as injuries that result from a mechanism of repetitive and cumulative micro-trauma, without a specific onset incident.Rapid changes in physical growth can make children vulnerable to overuse injuries, and these types of injuries are increasing among youth populations. Overuse injuries can usually be classified into 4 types/stages, these include:

  • Pain in the affected area during activity (which does not affect performance)
  • Pain in the affected area during activity (which does restrict performance)
  • Pain in the affected area after activity
  • Chronic pain in the affected area, even after resting

Predictive Indicators of Overuse Injuries in Adolescent Endurance Athletes, runners seem to account for the majority of injuries (up to 80 percent) with the majority of these injuries (more than two-thirds), occurring in the lower extremity and being of an overuse nature.Although incidence rates in senior athletics has been reported as 3.9 injuries/1000 hours of practice, specific injury incidence in youth track and field varies among disciplines; whereas an overall incidence of 0.89 injuries/1000 hours has been reported for high school track and field athletes. In addition, long-distance runners have showed a 19 times higher incidence (17 injuries/1000 hours) than other disciplines.

Head and neck injuries

Head and neck injuries can include a variety of pathologies from sprains, strains and fractures to traumatic brain injuries and spinal cord injuries. Sprains and strains can occur from an abrupt rotation or whipping motion, such as whiplash.Stress injuries (stress fractures and stress reactions) of the lumbosacral region are one of the causes of sports-related lower back pain in young individuals. The onset of the observed cervical fractures in sports injury were likely due to continued momentum that transferred loads superiorly through the neck, which likely exacerbated the injuries to the occipital condyles and the upper cervical vertebrae.

Researchers have reported that 3-25% of cervical spine injuries actually occur after the initial traumatic event and are caused or exacerbated by improper handling during early stages of management or patient transport.One of the more common head or neck injuries that occurs in sports is a concussion. A concussion is a type of mild traumatic brain injury resulting in a chemical change in the brain and has potential to cause damage to brain tissue.

This can occur when a person sustains a hit or blow that cause the head and brain to move quickly, causing the brain to bounce in the skull. According to an epidemiological study published in the Journal of Athletic Training, the incidence of concussions from 27 high school sports was 3.89 sports-related concussions per 10,000 athlete exposures.

Related contents:

Shields vs. Marshall: Claressa Shields Miami/ft. Lauderdale Workout Quotes BoxingNews24.com

09:51
09:50
How to avoid the most common workout injuries, according to experts CNN

16:03 Wed, 10 Aug
“Overuse Injuries – Treatment and Prevention”. SportNova UK. 2017-01-14. Retrieved 2019-08-07.
“Predictive Indicators of Overuse Injuries in Adolescent Endurance Athletes”. International Journal of Sports Physiology and Performance. 12 (Suppl 2): S2-153–S2-156. doi:10.1123/ijspp.2016-0316. ISSN 1555-0265. PMID 27918673.

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Superior Muscle Growth Plan B Workouts Your Favorite Workout Splits

Do you want to build lean muscle and get your “goal body” as quickly as possible? Do you want to do this WITHOUT gaining excess body fat, spending all of your time in the gym, using a diet or workout that isn’t customized to you, or doing myth-based nonsense that only works for people with amazing genetics?

Superior Muscle Growth is the ultimate science-based program for building your ideal body, regardless of your age, genetics, gender, body type, available schedule, or specific goals. This step-by-step plan has been tested, adjusted, and improved over a span of 15 years by myself, my hundreds of clients, and the thousands of men and women who have come to me for help and advice.

Do you work out at home with nothing but some resistance bands, or a few dumbbells, or just your own body weight? If so, I’ve written the ultimate guide to getting the results you want without a gym. I call it: The Home Workout Guide

It contains beginner, intermediate, and advanced home workouts. 2-day, 3-day, 4-day, and 5-day home workouts. Body weight options, dumbbell options, and resistance band options. 170+ home exercises to choose from, with video examples for each. And so… much… more.

Do you want to lose body fat and get leaner in the easiest and most effective way possible? Do you want to do it WITHOUT losing muscle, feeling hungry all the time, giving up your favorite foods, doing 100 hours of cardio, or struggling with plateaus, motivation, metabolic slowdown, and everything else that sucks about losing fat?

Superior Fat Loss is the most effective approach to losing fat quickly, safely, and easily, while eliminating every single problem that prevents most people from reaching their goal or maintaining it afterwards.

My work involving fast food nutrition was used in a study called The Effect Of Fast Food Restaurants On Obesity And Weight Gain, which was published in the American Economic Journal in 2009/2010. My work has appeared in textbooks published by Pearson Education (Teaching Today’s Health, 10th Edition), among others.

In several years since, this “Plan B Workouts” website has become the place where I’ve done all of my writing, and it’s grown into significantly more than just a guide to creating “plan b workouts.” (So yeah, the name is semi-weird, but at least the story behind it makes sense.)

Throughout this period, my workout and diet guidelines have been recommended by doctors to their patients, used by teachers in schools and universities, and utilized by members of local law enforcement and military.

My diet/training programs have been adapted by coaches, trainers and diet professionals at every level, and used by natural bodybuilders, figure competitors, models, and athletes. I’ve written a few books – Superior Muscle GrowthSuperior Fat Loss, and The Home Workout Guide – each of which has been read by tens of thousands of men and women, with overwhelmingly positive feedback.

Over 215,000 people are actively subscribed to receive email updates from me to ensure they never miss a thing that I put out. My work has been seen by millions of people from all over the world, in every country imaginable, and translated into a variety of different languages.

Back in 2001, when I was just 18, I wrote about this experiment I did with ab exercises to prove that spot reduction was a myth and no amount of ab workouts or As-Seen-On-TV ab gadgets (which were at the height of their popularity at the time) would actually burn belly fat. It became so popular that I was contacted by a Fox TV station and scheduled to appear live on air for a segment they were doing on infomercial ab machines. (9/11 happened soon after, so I never got to make my TV debut.)

But hey, I have good news! I’m here to help prevent your head from exploding. To do this, I’m going to help you find exactly what you need and clearly lay it all out for you. Kinda like a little website tour, so to speak.Ready? Let’s begin…

  • The Weight Training Guide
  • The Diet Guide
  • The Beginner Workout Routine
  • The Muscle Building Workout Routine
  • The 5-Day Workout Routine
  • My 4 Favorite Workout Splits
  • Losing Fat
  • Building Muscle
  • Diet & Nutrition
  • Common Myths

If you like what you’ve seen here, chances are you’re going to like the new (free) content I put out on a regular basis. To ensure you never miss a new article, program or guide of some sort, I’d highly recommend subscribing. This way, whenever I put out something new, you’ll get a quick email letting you know. As a bonus, I’ll also send you a copy of The 9-Step Diet Checklist for free as a thank you for subscribing.

Source: Superior Muscle Growth – Plan B Workouts

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