Now that spring is near, the need for physical preparation before enjoying competitive sports must begin.
Professional athletes establish a basic regimen that balances stretching, aerobic and resistance training. Workouts that focus on a specific sport branch out from that basic program.
Sport-specific workouts include hitting drills in a batting cage for baseball and softball, using a wind trainer for cycling or an indoor rower before getting out on the river.
One unique approach to training involves golf. Although not among the most physically demanding sports, professionals like Tiger Woods have proven that a program of diet and exercise can improve golf skills.
Derek Hooper and Sue Cart are PGA teaching professionals at the Lake of Isles Golf Academy in Mashantucket, Conn. Along with Terry Ditmar, a physical therapist, they have put together a program called “Fit Fore Golf.” The program consists of a three-dimensional golf swing analysis, a video study of the swing and designing an individualized workout routine to improve swing mechanics and avoid injury.
“The goal of the program is to improve the efficiency of the golf swing while reducing injury,” said Hooper.
After completing the initial assessment, participants should perform their individual routines for 20 minutes three times per week at a minimum. Six weeks later, the golfers reconvene for a second analysis comparing the initial information to any changes and to be sure they are performing the exercises correctly.
Individualized baseball instruction for improved hitting and pitching also has a big payoff. Local programs such as those offered by Mike Turgeon at his indoor baseball school in Norwich draw baseball and softball players of all ages.
“We work with 7-year-olds for whom this is their first baseball experience as well as seasoned professionals rehabilitating an injury before returning to the professional ranks,” said Turgeon.
The combination of indoor workouts with a solid year-round fitness program can jump-start a successful season in any sport.
Anthony G. Alessi, MD, is Chief of Neurology at The William W. Backus Hospital and in private practice at NeuroDiagnostics, LLC, in Norwich. E-mail him at aalessi@wwbh.org, or listen to his podcasts, comment on his blog or buy his book at backushospital.org.
Effective workouts include resistance training
The dramatic contrast between what equipment is used in a gym or fitness center by each gender is readily apparent. In general, women gravitate to aerobic machines like the treadmill, bicycle or elliptical with the goal of losing weight, while men prefer lifting weights to increase muscle bulk.
Unfortunately, neither approach alone is correct. Muscle burns more calories than fat, so it is easier to maintain a healthy weight by increasing muscle mass. Muscle bulk alone places added stress on the heart and lungs resulting in poor athletic performance.
Once adequate stretching and aerobic regimens are established, it is time to incorporate resistance training. Best defined as the use of resistance against the force of muscular contraction, resistance training can be implemented through the use of elastic bands, hydraulic cylinders or weights.
Gradually increasing the resistive force on specific muscles will increase strength as well as bone mass. Strength workouts are measured by the number of repetitions of each movement and the number of sets of each exercise.
“I encourage the use of low-weight dumbbells for three sets of 20-30 repetitions first, then moving on to a machine-based workout with more weight and 12-15 repetitions,” said Marc Nee, a local personal trainer and owner of Training with Heart. “The next step is to combine weights and the use of a physio ball for balance.”
One method of combining an aerobic and resistive workout is the use of a weight vest when walking. Weight vests can be worn comfortably with varying amounts of weight added. This will add core muscle strength allowing for a natural walking motion. Ankle and wrist weights poorly distribute added weight and can cause excess strain on an extremity.
Establishing a basic workout regimen that includes stretching, aerobic and resistive components is crucial before moving on to sport-specific programs in preparation for spring sports.
Unfortunately, neither approach alone is correct. Muscle burns more calories than fat, so it is easier to maintain a healthy weight by increasing muscle mass. Muscle bulk alone places added stress on the heart and lungs resulting in poor athletic performance.
Once adequate stretching and aerobic regimens are established, it is time to incorporate resistance training. Best defined as the use of resistance against the force of muscular contraction, resistance training can be implemented through the use of elastic bands, hydraulic cylinders or weights.
Gradually increasing the resistive force on specific muscles will increase strength as well as bone mass. Strength workouts are measured by the number of repetitions of each movement and the number of sets of each exercise.
“I encourage the use of low-weight dumbbells for three sets of 20-30 repetitions first, then moving on to a machine-based workout with more weight and 12-15 repetitions,” said Marc Nee, a local personal trainer and owner of Training with Heart. “The next step is to combine weights and the use of a physio ball for balance.”
One method of combining an aerobic and resistive workout is the use of a weight vest when walking. Weight vests can be worn comfortably with varying amounts of weight added. This will add core muscle strength allowing for a natural walking motion. Ankle and wrist weights poorly distribute added weight and can cause excess strain on an extremity.
Establishing a basic workout regimen that includes stretching, aerobic and resistive components is crucial before moving on to sport-specific programs in preparation for spring sports.
Aerobic exercise is key to fitness
Aerobic exercise is best defined as activity that improves the use of oxygen by the human body.
The term was first popularized by Dr. Kenneth Cooper, an Air Force physician, who published a book in 1968 titled “Aerobics.” His book was the result of research explaining why people with excellent physical strength could not perform well on tasks involving running, swimming and bicycling.
The target organs for this part of an exercise program are the heart and lungs. Increasing the ability for these organs to better utilize oxygen will impact all phases of human performance.
The human brain especially benefits from improved aerobic capacity. Studies have now demonstrated increased cognitive abilities along with benefits for patients suffering from migraines. The progression of degenerative diseases such as Alzheimer’s and Parkinson’s is slower in those who are aerobically fit.
Aerobic exercise involves the use of large muscles in repetitious and rhythmic movement. Walking is probably the best example and a great way to start. After consulting with a physician, gradually increasing speed and distance will lead to weight loss, improved mood and better stamina.
“The key to an effective aerobic regimen is variety,” said Marc Nee, a local personal trainer and owner of Training with Heart who works with clients of all ages and abilities. “Each workout should include three different aerobic activities such as biking, walking and stairs for ten minutes each. Variety combats boredom and allows athletes to use different muscles.”
Pedometers are an inexpensive way to measure the number of steps taken during the course of a day. A goal of 10,000 steps is the equivalent of five miles.
Although 30 minutes three times per week is recommended, all experts agree that any movement is an important start. While aerobic exercise is a critical part of any workout, weight training is an important component to be discussed in next week’s column.
The term was first popularized by Dr. Kenneth Cooper, an Air Force physician, who published a book in 1968 titled “Aerobics.” His book was the result of research explaining why people with excellent physical strength could not perform well on tasks involving running, swimming and bicycling.
The target organs for this part of an exercise program are the heart and lungs. Increasing the ability for these organs to better utilize oxygen will impact all phases of human performance.
The human brain especially benefits from improved aerobic capacity. Studies have now demonstrated increased cognitive abilities along with benefits for patients suffering from migraines. The progression of degenerative diseases such as Alzheimer’s and Parkinson’s is slower in those who are aerobically fit.
Aerobic exercise involves the use of large muscles in repetitious and rhythmic movement. Walking is probably the best example and a great way to start. After consulting with a physician, gradually increasing speed and distance will lead to weight loss, improved mood and better stamina.
“The key to an effective aerobic regimen is variety,” said Marc Nee, a local personal trainer and owner of Training with Heart who works with clients of all ages and abilities. “Each workout should include three different aerobic activities such as biking, walking and stairs for ten minutes each. Variety combats boredom and allows athletes to use different muscles.”
Pedometers are an inexpensive way to measure the number of steps taken during the course of a day. A goal of 10,000 steps is the equivalent of five miles.
Although 30 minutes three times per week is recommended, all experts agree that any movement is an important start. While aerobic exercise is a critical part of any workout, weight training is an important component to be discussed in next week’s column.
The complete workout: Stretching, aerobics and resistance training
Designing a workout regimen involves three basic components: stretching, aerobic activity and resistance training. Balancing these elements properly results in a workout that yields the greatest results in the least amount of time.
Over the course of the next three weeks, each element will be discussed and suggestions for putting together an efficient workout outlined.
The goal of stretching is to warm up the muscles that are about to be stressed. The term “warm-up” actually refers to increasing blood flow to the muscle.
Muscles are the engines of the human motor system. They are attached to bones by tendons at each end. Tendons become frail with age and disuse. Stretching refreshes elasticity before exercise. Immediate stress on a tendon often results in tearing.
Contracting a muscle moves a joint and places the body in motion. The muscle itself consists of a series of fibers that rely on blood and nerve supply for energy and direction. Increasing the supply of necessary nutrients before activity allows for a smoother transition from idle to active.
Static stretching is the type that includes going into a stretched position and holding it for 20-30 seconds. Dynamic stretching involves stretching muscles while moving.
Muscle physiologists have demonstrated that static stretching alone will result in muscle fatigue and loss of power. It also facilitates an inhibitory impulse from the nervous system. Dynamic stretches increase power, flexibility and range of motion while eliciting an excitatory neurologic stimulus.
“I recommend older athletes begin a workout with a walk or light jog,” said Marc Nee, a local personal trainer and owner of Training with Heart. “Younger, more aggressive athletes should combine dynamic and static stretching through lunging movements performed slowly and held for several seconds.”
Repetition of an activity such as a tennis serve or baseball swing before competing is a very effective way of stretching.
Careful stretching before each workout is an important and often overlooked component of an effective workout regimen.
Over the course of the next three weeks, each element will be discussed and suggestions for putting together an efficient workout outlined.
The goal of stretching is to warm up the muscles that are about to be stressed. The term “warm-up” actually refers to increasing blood flow to the muscle.
Muscles are the engines of the human motor system. They are attached to bones by tendons at each end. Tendons become frail with age and disuse. Stretching refreshes elasticity before exercise. Immediate stress on a tendon often results in tearing.
Contracting a muscle moves a joint and places the body in motion. The muscle itself consists of a series of fibers that rely on blood and nerve supply for energy and direction. Increasing the supply of necessary nutrients before activity allows for a smoother transition from idle to active.
Static stretching is the type that includes going into a stretched position and holding it for 20-30 seconds. Dynamic stretching involves stretching muscles while moving.
Muscle physiologists have demonstrated that static stretching alone will result in muscle fatigue and loss of power. It also facilitates an inhibitory impulse from the nervous system. Dynamic stretches increase power, flexibility and range of motion while eliciting an excitatory neurologic stimulus.
“I recommend older athletes begin a workout with a walk or light jog,” said Marc Nee, a local personal trainer and owner of Training with Heart. “Younger, more aggressive athletes should combine dynamic and static stretching through lunging movements performed slowly and held for several seconds.”
Repetition of an activity such as a tennis serve or baseball swing before competing is a very effective way of stretching.
Careful stretching before each workout is an important and often overlooked component of an effective workout regimen.
Mountain rescuers there when needed
Winter mountain sports include a wide variety of activities. Skiing, snowboarding, snowshoeing, snowmobiling and ice climbing require understanding of the terrain, adequate training and the participant’s physical limitations.
Unfortunately, even with the best preparation, serious accidents can occur and the intervention of outdoor rescue specialists is needed. These rescues can vary greatly and include searching for avalanche survivors, getting injured participants off a mountain and administering medical care in the cold wilderness.
Ted Grave of Cheshire, Conn. directs the Mount Snow ski patrol in Vermont. The staff consists of 80 members, 60 of whom are volunteers. Although many have some medical background, all share a love of the outdoors and a willingness to risk their personal safety for others.
“The most important requirement of the National Ski Patrol is excellent skiing or snowboarding skills; the medical information can be taught,” said Graves. Each staff member must successfully complete a course in outdoor emergency care.
Sally Grave, Ted’s wife, manages the base unit that is attached to an urgent care center staffed by physicians and physician assistants. Serious injuries may require helicopter evacuation to a trauma center.
Although the most common injuries continue to be fractures and sprains of the extremities, automated external defibrillators (AEDs) are available on the mountain in case of cardiac arrest.
Adequate preparation is crucial for winter mountain safety:
• Participants should be in good general health before venturing into the wilderness.
• Helmet use is essential for winter activities that include moving at high speeds.
• Appropriate equipment including GPS devices, radios and clothing can be crucial in a crisis.
All mountain safety experts agree that the most important safety factor is good judgment. Knowing the abilities and limitations of yourself and others in your party is imperative to avoiding tragedy.
Unfortunately, even with the best preparation, serious accidents can occur and the intervention of outdoor rescue specialists is needed. These rescues can vary greatly and include searching for avalanche survivors, getting injured participants off a mountain and administering medical care in the cold wilderness.
Ted Grave of Cheshire, Conn. directs the Mount Snow ski patrol in Vermont. The staff consists of 80 members, 60 of whom are volunteers. Although many have some medical background, all share a love of the outdoors and a willingness to risk their personal safety for others.
“The most important requirement of the National Ski Patrol is excellent skiing or snowboarding skills; the medical information can be taught,” said Graves. Each staff member must successfully complete a course in outdoor emergency care.
Sally Grave, Ted’s wife, manages the base unit that is attached to an urgent care center staffed by physicians and physician assistants. Serious injuries may require helicopter evacuation to a trauma center.
Although the most common injuries continue to be fractures and sprains of the extremities, automated external defibrillators (AEDs) are available on the mountain in case of cardiac arrest.
Adequate preparation is crucial for winter mountain safety:
• Participants should be in good general health before venturing into the wilderness.
• Helmet use is essential for winter activities that include moving at high speeds.
• Appropriate equipment including GPS devices, radios and clothing can be crucial in a crisis.
All mountain safety experts agree that the most important safety factor is good judgment. Knowing the abilities and limitations of yourself and others in your party is imperative to avoiding tragedy.
Special Olympics show special side of sports
In 1968, the word “special” was used to describe the first Olympic competition designed for athletes with cognitive challenges.
In the subsequent 41 years, this term became more descriptive of sportsmanship, spirit and approach to athletics rather than the challenges participants face.
This week Boise, Idaho, will host more than 2,400 athletes with intellectual disabilities and 6,000 volunteers from 107 nations for the Special Olympics World Winter Games.
An individual is considered to have an intellectual disability based on an IQ below 75 and significant limitations in adaptive skills that manifest themselves before age 18. There are more than 200 million people with intellectual disabilities worldwide, making them the largest disability population in the world. Participation in Special Olympics can begin at age eight.
These winter games will include alpine skiing, cross-country skiing, figure skating, floor hockey, snowboarding, snowshoeing and speed skating. The floor hockey event will have several “unified teams.” A unified team consists of both athletes with intellectual disabilities and those without. The non-disabled athletes are referred to as partners. Interestingly, it appears that the partners on these teams gain as much satisfaction as the special olympians from the bonding that takes place on the gym floor.
Michelle Hayes is a nurse at Backus Hospital. Her son, Michael, is a 16-year-old swimmer who participates in summer games.
“The sense of accomplishment attained by athletes on the playing field clearly carries over to success in other areas,” Hayes said. “What is most inspiring is witnessing how, despite the competitive nature of sports, these athletes don't hesitate to assist opponents who may be struggling during an event.”
Many current sporting events have become overrun with commercialism, high salaries and poor sportsmanship. It's interesting that it may take a group of athletes with intellectual disabilities to remind us of how “special” sports should be.
In the subsequent 41 years, this term became more descriptive of sportsmanship, spirit and approach to athletics rather than the challenges participants face.
This week Boise, Idaho, will host more than 2,400 athletes with intellectual disabilities and 6,000 volunteers from 107 nations for the Special Olympics World Winter Games.
An individual is considered to have an intellectual disability based on an IQ below 75 and significant limitations in adaptive skills that manifest themselves before age 18. There are more than 200 million people with intellectual disabilities worldwide, making them the largest disability population in the world. Participation in Special Olympics can begin at age eight.
These winter games will include alpine skiing, cross-country skiing, figure skating, floor hockey, snowboarding, snowshoeing and speed skating. The floor hockey event will have several “unified teams.” A unified team consists of both athletes with intellectual disabilities and those without. The non-disabled athletes are referred to as partners. Interestingly, it appears that the partners on these teams gain as much satisfaction as the special olympians from the bonding that takes place on the gym floor.
Michelle Hayes is a nurse at Backus Hospital. Her son, Michael, is a 16-year-old swimmer who participates in summer games.
“The sense of accomplishment attained by athletes on the playing field clearly carries over to success in other areas,” Hayes said. “What is most inspiring is witnessing how, despite the competitive nature of sports, these athletes don't hesitate to assist opponents who may be struggling during an event.”
Many current sporting events have become overrun with commercialism, high salaries and poor sportsmanship. It's interesting that it may take a group of athletes with intellectual disabilities to remind us of how “special” sports should be.
Tai Chi combines exercise and meditation
The goal of any fitness activity is to improve human performance. Many choose competitive sports while others prefer pursuing this goal individually. Any effort to improve the human body’s ability to compete must include a program of diet, exercise and stress reduction.
Tai chi is among the few activities that combines aerobic exercise, resistance training and meditation. Originally from China, it was developed as a form of self-defense 2,000 years ago and described as “meditation in motion.”
The basis for tai chi is 13 movements that flow without interruption. All activity involves a breathing component. An effective workout can be designed in segments performed throughout the day totaling as little as 20 minutes.
David Chandler is a tai chi master from Quaker Hill, who has practiced for 35 years. His week is filled teaching classes around the state including at Backus Center for Healthcare Integration (CHI) class each Tuesday at the Backus Hospital Outpatient Care Center from 6:30 - 8 pm.
“If you think you don’t have time in your life to do tai chi, then you don’t have time not to do it,” Chandler said.
His belief is based on the countless reports of students from factory workers to artists who report dramatically increased productivity since practicing tai chi.
The medical benefits of tai chi include treating many musculoskeletal conditions, among them arthritis and back pain. The movements are low-impact and weight-bearing so that both stamina and flexibility are improved.
Unintentional falls account for more than 16,000 deaths in the United States each year. Many physicians recommend tai chi for elderly patients as a mechanism to improve balance and avoid a catastrophe.
Accomplished athletes effectively implement a tai chi component to their workout as a way of stretching and refining skillful movements.
Tai chi is an activity with broad appeal for people of all ages and abilities. It also serves as a means of overall self-improvement that can benefit anyone.
Anthony G. Alessi, MD, is Chief of Neurology at The William W. Backus Hospital and in private practice at NeuroDiagnostics, LLC, in Norwich. E-mail him at aalessi@wwbh.org, or listen to his podcasts, comment on his blog or buy his book at backushospital.org.
Tai chi is among the few activities that combines aerobic exercise, resistance training and meditation. Originally from China, it was developed as a form of self-defense 2,000 years ago and described as “meditation in motion.”
The basis for tai chi is 13 movements that flow without interruption. All activity involves a breathing component. An effective workout can be designed in segments performed throughout the day totaling as little as 20 minutes.
David Chandler is a tai chi master from Quaker Hill, who has practiced for 35 years. His week is filled teaching classes around the state including at Backus Center for Healthcare Integration (CHI) class each Tuesday at the Backus Hospital Outpatient Care Center from 6:30 - 8 pm.
“If you think you don’t have time in your life to do tai chi, then you don’t have time not to do it,” Chandler said.
His belief is based on the countless reports of students from factory workers to artists who report dramatically increased productivity since practicing tai chi.
The medical benefits of tai chi include treating many musculoskeletal conditions, among them arthritis and back pain. The movements are low-impact and weight-bearing so that both stamina and flexibility are improved.
Unintentional falls account for more than 16,000 deaths in the United States each year. Many physicians recommend tai chi for elderly patients as a mechanism to improve balance and avoid a catastrophe.
Accomplished athletes effectively implement a tai chi component to their workout as a way of stretching and refining skillful movements.
Tai chi is an activity with broad appeal for people of all ages and abilities. It also serves as a means of overall self-improvement that can benefit anyone.
Anthony G. Alessi, MD, is Chief of Neurology at The William W. Backus Hospital and in private practice at NeuroDiagnostics, LLC, in Norwich. E-mail him at aalessi@wwbh.org, or listen to his podcasts, comment on his blog or buy his book at backushospital.org.
Extreme sports bring out the best in athletes
Extreme sports capture the imagination of all spectators. They have also become the hallmark of a new generation of athletes.
Recently the Mountain Dew Winter Tour competed at Mount Snow, Vermont. Olympic veterans and teenage newcomers hit the slopes for four days of exciting freestyle skiing and snowboarding.
The athletes are as interesting as their sport. Those from winter climates have been on the mountain since they began to walk. They are unconventional in appearance, motivation and approach to sports.
“These competitors are divided equally between gender and range in age from 15 to 35 years old. All are in excellent physical condition. They have no off-season because it’s always snowing somewhere,” said B. J. Caretta, the Mountain Dew Tour director.
Financial reward is not a motivating factor since prize money and sponsorship support is miniscule when compared to the big three of baseball, basketball and football.
As in all extreme sports, these activities are physically demanding. Airborne maneuvers like the “Ollie,” “Backside Rodeo” and “Half Cab” require tremendous core body strength and coordination. Often competitions are held at high altitudes where oxygenation demands are greater.
Despite the competitive nature of sports, these individuals are very supportive of each other and are challenged more by pushing the limits of their abilities than by scoring points.
Extreme winter athletes are passionate about their sport and respectful of all those involved, including support staff and fans. They mingle with the crowds in between events, hold free clinics for children and contribute to local charities as part of their tour.
Psychologically, athletes who combine passion and a sense of giving back to their sport have the most satisfying and successful careers. Retired professional athletes rarely consider money as a yardstick for success.
Sports today have developed into a way of earning a living. In some sports, it is more about a lifestyle that all athletes can learn from.
Recently the Mountain Dew Winter Tour competed at Mount Snow, Vermont. Olympic veterans and teenage newcomers hit the slopes for four days of exciting freestyle skiing and snowboarding.
The athletes are as interesting as their sport. Those from winter climates have been on the mountain since they began to walk. They are unconventional in appearance, motivation and approach to sports.
“These competitors are divided equally between gender and range in age from 15 to 35 years old. All are in excellent physical condition. They have no off-season because it’s always snowing somewhere,” said B. J. Caretta, the Mountain Dew Tour director.
Financial reward is not a motivating factor since prize money and sponsorship support is miniscule when compared to the big three of baseball, basketball and football.
As in all extreme sports, these activities are physically demanding. Airborne maneuvers like the “Ollie,” “Backside Rodeo” and “Half Cab” require tremendous core body strength and coordination. Often competitions are held at high altitudes where oxygenation demands are greater.
Despite the competitive nature of sports, these individuals are very supportive of each other and are challenged more by pushing the limits of their abilities than by scoring points.
Extreme winter athletes are passionate about their sport and respectful of all those involved, including support staff and fans. They mingle with the crowds in between events, hold free clinics for children and contribute to local charities as part of their tour.
Psychologically, athletes who combine passion and a sense of giving back to their sport have the most satisfying and successful careers. Retired professional athletes rarely consider money as a yardstick for success.
Sports today have developed into a way of earning a living. In some sports, it is more about a lifestyle that all athletes can learn from.
Volleyball is a way to remain active and socialize year round
After beginning a fitness and weight loss program, involvement in a team sport can provide added incentive as well as a social dimension. One obstacle is that few team sports can be played year-round.
Volleyball is not only a year-round sport, but it can be played in a variety of different venues including indoors, outdoors and on a sunny beach. Ski resorts will often sponsor snow volleyball tournaments. This week, competitive volleyball will come to the Mohegan Sun Arena in the form of indoor beach volleyball.
Volleyball is a highly competitive sport at the high school, college and Olympic levels. Although few competitors move on to a professional volleyball tour, most participants are recreational athletes who enjoy competition, camaraderie and staying fit.
Deb Bagni has been playing recreational volleyball for 22 years. She currently plays in a highly competitive women’s league in West Haven, Conn.
“The level of recreational player varies between those who are former collegiate volleyball players, as in this group, to those who may just join a league for a night out with friends,” Bagni said.
Many travel to different towns each week and play in multiple programs.
Most municipal recreation departments sponsor leagues. The Connecticut Sports Center in Woodbridge hosts many indoor leagues for all levels of ability.
Volleyball requires both upper and lower extremity strength and flexibility. There are a wide variety of injuries associated with volleyball, especially those involving the shoulder, knee and ankle joints. These injuries range from acute tears and dislocations to chronic tendonitis and arthritis.
An active stretching program should be followed before competing and between matches. Jumping jacks are a good way to warm up right before going on the court.
A weekly volleyball game alone is not sufficient to attain cardiovascular fitness. Volleyball should serve as a sport that complements a regular daily fitness program that includes both aerobic and resistive components, along with a healthy diet.
Anthony G. Alessi, MD, is Chief of Neurology at The William W. Backus Hospital and in private practice at NeuroDiagnostics, LLC, in Norwich. E-mail him at aalessi@wwbh.org, or listen to his podcasts, comment on his blog or buy his book at backushospital.org.
Volleyball is not only a year-round sport, but it can be played in a variety of different venues including indoors, outdoors and on a sunny beach. Ski resorts will often sponsor snow volleyball tournaments. This week, competitive volleyball will come to the Mohegan Sun Arena in the form of indoor beach volleyball.
Volleyball is a highly competitive sport at the high school, college and Olympic levels. Although few competitors move on to a professional volleyball tour, most participants are recreational athletes who enjoy competition, camaraderie and staying fit.
Deb Bagni has been playing recreational volleyball for 22 years. She currently plays in a highly competitive women’s league in West Haven, Conn.
“The level of recreational player varies between those who are former collegiate volleyball players, as in this group, to those who may just join a league for a night out with friends,” Bagni said.
Many travel to different towns each week and play in multiple programs.
Most municipal recreation departments sponsor leagues. The Connecticut Sports Center in Woodbridge hosts many indoor leagues for all levels of ability.
Volleyball requires both upper and lower extremity strength and flexibility. There are a wide variety of injuries associated with volleyball, especially those involving the shoulder, knee and ankle joints. These injuries range from acute tears and dislocations to chronic tendonitis and arthritis.
An active stretching program should be followed before competing and between matches. Jumping jacks are a good way to warm up right before going on the court.
A weekly volleyball game alone is not sufficient to attain cardiovascular fitness. Volleyball should serve as a sport that complements a regular daily fitness program that includes both aerobic and resistive components, along with a healthy diet.
Anthony G. Alessi, MD, is Chief of Neurology at The William W. Backus Hospital and in private practice at NeuroDiagnostics, LLC, in Norwich. E-mail him at aalessi@wwbh.org, or listen to his podcasts, comment on his blog or buy his book at backushospital.org.
Tips to stick to your exercise regimen in 2009
A new year is officially under way and so are many exercise programs. Whether early morning visits to the gym or a frigid evening jog, statistics show that these programs will only last an average of six weeks.
This trend is somewhat disheartening, although there are key strategies to sustain an exercise regimen before bathing suit season arrives:
• Buddy system. Successful efforts in physical training are always helped by having a partner. It may be a spouse, sibling or friend. A personal trainer can be a great partner to help overcome some of the intimidation of going to a gym. A training partner adds accountability to a program as well as a social dimension.
• Equipment. Any investment in fitness equipment is a good investment if the equipment is used. Sturdy machines that can be used with minimal difficulty are advised. While these are typically more expensive, refurbished equipment is often a good bargain.
• Entertainment. Watching television, reading or listening to music can help pass the time and make exercise more productive. Portable music players are used by many athletes who listen to music as well as podcasts and audio books.
• Time. Many exercise failures are due to an inability to find the necessary time. Consider exercise an appointment that must be kept for at least 30 minutes, three times per week.
• Variety. Interval training combines multiple activities for short intervals in one workout session. This is a very efficient and stimulating way to become fit. The key factor here is that each segment must be done at full effort.
At some time, most of us will falter in our fitness efforts. Keep in mind that a new year begins every minute of every day. Simply begin again.
If readers have tips to help others continue their workouts, please share them here.
This trend is somewhat disheartening, although there are key strategies to sustain an exercise regimen before bathing suit season arrives:
• Buddy system. Successful efforts in physical training are always helped by having a partner. It may be a spouse, sibling or friend. A personal trainer can be a great partner to help overcome some of the intimidation of going to a gym. A training partner adds accountability to a program as well as a social dimension.
• Equipment. Any investment in fitness equipment is a good investment if the equipment is used. Sturdy machines that can be used with minimal difficulty are advised. While these are typically more expensive, refurbished equipment is often a good bargain.
• Entertainment. Watching television, reading or listening to music can help pass the time and make exercise more productive. Portable music players are used by many athletes who listen to music as well as podcasts and audio books.
• Time. Many exercise failures are due to an inability to find the necessary time. Consider exercise an appointment that must be kept for at least 30 minutes, three times per week.
• Variety. Interval training combines multiple activities for short intervals in one workout session. This is a very efficient and stimulating way to become fit. The key factor here is that each segment must be done at full effort.
At some time, most of us will falter in our fitness efforts. Keep in mind that a new year begins every minute of every day. Simply begin again.
If readers have tips to help others continue their workouts, please share them here.
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