Professional sports organizations are constantly searching for ways to improve the safety of competitions. Sports involving unarmed combat like boxing and mixed martial arts can face immense challenges since the ultimate goal is to neurologically impair an opponent in the form of a knock-out.
The pre-fight evaluation is crucial in avoiding permanent neurologic injury and death. Each state and all sovereign tribal nations that allow these sports have their own boxing commissions.
Connecticut has three commissions: The Connecticut State Boxing Commission, the Mohegan Tribal Department of Athletic Regulation and the Mashantucket Pequot Tribal Boxing Commission. Connecticut is among the most heavily regulated states in terms of safety.
Electroencephalography (EEG) is a diagnostic test where wires are taped to the skull and electrical impulses generated by the brain are recorded. Normal brain cells (neurons) produce patterns of rhythmic discharges. Variations in these rhythms are indicative of different types of brain abnormality.
EEGs were routinely used as a screening test in many states to determine whether a boxer could participate in an event. After several years, a review of 98 EEGs, performed on 86 boxers, who had participated in a total of 5,809 fights showed no significant abnormality. No fighter was prohibited from boxing based on the EEG.
These results demonstrated that EEG is not an appropriate test to assess chronic brain injury. This information will be presented next week at the annual meeting of the American Academy of Neurology (AAN).
The AAN represents over 21,000 neurologists. The information accumulated in Connecticut may help in evaluating patients with traumatic brain injury including returning service personnel.
Most importantly, the boxing commissions in Connecticut changed and are now requiring annual neurologic history and examination before boxing events.
“Boxing commissioners must be willing to change regulations in order to keep unarmed combatants safe,” said Peter Timothy. commissioner for the Mashantucket Pequot Tribal Athletic Commission.
The ability for sports organizations to institute changes despite time-honored traditions is crucial to maintaining a safe contest for participants.
Triathlons possible even for those with physical limitations
Triathlons typically consist of swimming 2.4 miles, bicycling 112 miles, and running 26.2 miles in succession. This format became popularized by the Iron Man event held annually in Hawaii.
Recently, shorter variations of this format have made triathlons accessible to mere mortals who wish to train and compete but also have a job and family that get in the way.
The challenge of completing a triathlon is intoxicating for many athletes. Katherine Downes is a young woman originally from Glastonbury and now living in New York City. An accomplished swimmer, in 2006 she began to notice symptoms of diminishing stamina. Even short walks became a struggle.
Katie was born with an atrial septal defect (ASD), a hole between the right and left atria of the heart, which did not become symptomatic until her 20s. As a result of the ASD, the normal cardiac bloodflow is reversed and overloads the right ventricle and lungs.
After several attempts the ASD was repaired, giving Katie a new appreciation of sports. With her physician’s approval, she joined a group called “Team in Training” that prepares athletes for participation in triathlons with the goal of raising money for the Leukemia and Lymphoma Society.
Katie is set to compete in her first triathlon on April 26 in St. Petersburg, Fla. “Pushing yourself to accomplish an athletic feat despite physical obstacles makes reaching that goal even more special,” Downes said.
Recent studies have emphasized the risk of participation in triathlons. Many athletes are not accustomed to swimming in often frigid, open water. It is imperative that before participating in these events, clearance be obtained by a physician and an adequate amount of time invested in training.
When an athlete participates in any event with the goal of raising money for the less fortunate, the accomplishment becomes doubly rewarding.
If you wish to support Katie’s effort, donations can be made by going to http://pages.teamintraining.org/nyc/anttry09/kdownes.
Recently, shorter variations of this format have made triathlons accessible to mere mortals who wish to train and compete but also have a job and family that get in the way.
The challenge of completing a triathlon is intoxicating for many athletes. Katherine Downes is a young woman originally from Glastonbury and now living in New York City. An accomplished swimmer, in 2006 she began to notice symptoms of diminishing stamina. Even short walks became a struggle.
Katie was born with an atrial septal defect (ASD), a hole between the right and left atria of the heart, which did not become symptomatic until her 20s. As a result of the ASD, the normal cardiac bloodflow is reversed and overloads the right ventricle and lungs.
After several attempts the ASD was repaired, giving Katie a new appreciation of sports. With her physician’s approval, she joined a group called “Team in Training” that prepares athletes for participation in triathlons with the goal of raising money for the Leukemia and Lymphoma Society.
Katie is set to compete in her first triathlon on April 26 in St. Petersburg, Fla. “Pushing yourself to accomplish an athletic feat despite physical obstacles makes reaching that goal even more special,” Downes said.
Recent studies have emphasized the risk of participation in triathlons. Many athletes are not accustomed to swimming in often frigid, open water. It is imperative that before participating in these events, clearance be obtained by a physician and an adequate amount of time invested in training.
When an athlete participates in any event with the goal of raising money for the less fortunate, the accomplishment becomes doubly rewarding.
If you wish to support Katie’s effort, donations can be made by going to http://pages.teamintraining.org/nyc/anttry09/kdownes.
Mouthguards aren’t just for dental safety anymore
Spring training provides a great opportunity to catch up with colleagues and discuss new innovations in sports equipment.
Mouthguards have long been accepted as the best way to avoid dental injuries. In recent years, they have also become a fashion statement with various colors and designs adorning the mouths of football, hockey and lacrosse players.
This year, mouthguards are being marketed as a way to improve athletic performance. They are now worn by golfers, as well as baseball and tennis players, as a means to relax muscle tension and maintain posture.
Several baseball players have appeared at spring training with mouthguards produced by PPM and Edge. Most notably, Manny Ramirez has begun to use a Pure Power Mouthguard.
The theory behind this teaching is that relaxed jaw muscles will allow a more relaxed posture and more power being generated. This theory is based on anecdotal evidence rather than any scientific study. In the past, golfers have found that chewing gum often relaxes the grip and swing.
Another product of recent interest is the “Brain Pad.” The brain pad is a mouthguard that is advertised as a way of diminishing the serious effects of traumatic brain injury. This theory is based on an isolated study performed in the 1960s that postulated a relaxed jaw served as a “shock absorber” for the brain. Although never proven, this belief has become part of sports medicine lore.
Despite the lack of scientific support, no one will argue with either of these practices. They result in athletes wearing mouthguards that at a minimum provide dental protection.
Cost is another issue since the Edge and PPM products range from $900-$2,000, while the Brain Pad and other fitted mouthguards cost $25.
No matter what logic is applied, mouthguards are a great idea even if you’re only trying to avoid damage from an errant tennis ball.
Mouthguards have long been accepted as the best way to avoid dental injuries. In recent years, they have also become a fashion statement with various colors and designs adorning the mouths of football, hockey and lacrosse players.
This year, mouthguards are being marketed as a way to improve athletic performance. They are now worn by golfers, as well as baseball and tennis players, as a means to relax muscle tension and maintain posture.
Several baseball players have appeared at spring training with mouthguards produced by PPM and Edge. Most notably, Manny Ramirez has begun to use a Pure Power Mouthguard.
The theory behind this teaching is that relaxed jaw muscles will allow a more relaxed posture and more power being generated. This theory is based on anecdotal evidence rather than any scientific study. In the past, golfers have found that chewing gum often relaxes the grip and swing.
Another product of recent interest is the “Brain Pad.” The brain pad is a mouthguard that is advertised as a way of diminishing the serious effects of traumatic brain injury. This theory is based on an isolated study performed in the 1960s that postulated a relaxed jaw served as a “shock absorber” for the brain. Although never proven, this belief has become part of sports medicine lore.
Despite the lack of scientific support, no one will argue with either of these practices. They result in athletes wearing mouthguards that at a minimum provide dental protection.
Cost is another issue since the Edge and PPM products range from $900-$2,000, while the Brain Pad and other fitted mouthguards cost $25.
No matter what logic is applied, mouthguards are a great idea even if you’re only trying to avoid damage from an errant tennis ball.
As baseball season begins, think safety
The principal goal of anyone involved in sports medicine is to assure the safety of an athletic event for all the participants. Safety measures in sports like baseball and softball can have dramatic impact.
Recent conversations with Mike Turgeon, who has been teaching baseball skills in Norwich for 20 years, and the athletic training staff of the New York Yankees in Tampa have raised several safety issues worth noting:
• Field conditions. Many baseball injuries are the result of a “bad hop” off a stone in the infield or stepping into an unexpected sink hole in the outfield. Municipalities must maintain athletic fields if they wish to continue youth sports programs.
• Basic skills. Before allowing youngsters to play infield positions coaches must be sure that they possess the skill to handle a hard hit ball.
• Bats. The longstanding controversy over the safety of metal bats continues. The best way to avoid injury from a hard-hit ball coming off a metal bat is by using protective equipment like mouth guards, helmets, masks and devices that protect the genitalia.
• Automatic External Defibrillators (AEDs). “Commotio cordis” occurs when the heart begins to beat erratically or ceases to beat entirely after being suddenly struck by an object. An appropriate chest protector such as those worn by hockey players can avoid this injury. When this life-threatening situation presents itself an AED can be used to immediately shock the heart back to normal rhythm. This year the New York Yankees are leaving nothing to chance and have purchased eight AEDs so that when on the road each minor league team has an AED available at all times. This action should serve as an example for communities to make AEDs available at all athletic events not only for athletes but fans as well.
Baseball can only become safer if parents and communities take an active role.
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.
Recent conversations with Mike Turgeon, who has been teaching baseball skills in Norwich for 20 years, and the athletic training staff of the New York Yankees in Tampa have raised several safety issues worth noting:
• Field conditions. Many baseball injuries are the result of a “bad hop” off a stone in the infield or stepping into an unexpected sink hole in the outfield. Municipalities must maintain athletic fields if they wish to continue youth sports programs.
• Basic skills. Before allowing youngsters to play infield positions coaches must be sure that they possess the skill to handle a hard hit ball.
• Bats. The longstanding controversy over the safety of metal bats continues. The best way to avoid injury from a hard-hit ball coming off a metal bat is by using protective equipment like mouth guards, helmets, masks and devices that protect the genitalia.
• Automatic External Defibrillators (AEDs). “Commotio cordis” occurs when the heart begins to beat erratically or ceases to beat entirely after being suddenly struck by an object. An appropriate chest protector such as those worn by hockey players can avoid this injury. When this life-threatening situation presents itself an AED can be used to immediately shock the heart back to normal rhythm. This year the New York Yankees are leaving nothing to chance and have purchased eight AEDs so that when on the road each minor league team has an AED available at all times. This action should serve as an example for communities to make AEDs available at all athletic events not only for athletes but fans as well.
Baseball can only become safer if parents and communities take an active role.
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.
Skiers should wear helmets
It often takes a tragedy to raise public awareness regarding safety. During an athletic event, there are only two ways in which an athlete can suddenly die: cardiac or neurologic. The latter is typically the result of a traumatic brain injury.
Actress Natasha Richardson experienced a seemingly minor fall on a beginner ski slope and struck her head. After some initial symptoms she felt better and did not see a need for medical attention. Shortly after, she lapsed into a coma and subsequently died.
This frightening scenario is a principal focus of attention for sports medicine specialists.
Traumatic brain injury is a general term describing a range of damage that includes relatively mild concussion to severe brain hemorrhage. Bleeding can occur within the brain itself (intracerebral hemorrhage), below the dural membrane surrounding the brain (subdural hemorrhage) or outside the dura (epidural hemorrhage).
Epidural hemorrhage can be the result of relatively minor trauma to the temporal portion of the skull resulting in a tearing of the superficial temporal artery. Arterial bleeding is rapid and increases pressure in the skull with the brain eventually being pushed downward through the skull base.
A period where symptoms improve after the initial hemorrhage can be seen in epidural hemorrhage such as that experienced by Richardson. This “lucid period” can vary anywhere from a few minutes to hours. It is during this period that medical personnel must rely on clinical suspicion and take action that may be life saving.
This tragedy has reinvigorated the discussion of mandating the use of helmets on ski slopes. Helmets have proven to be effective in reducing brain injury in cycling and other sports. Ski helmets have the additional benefit of being comfortable, warm and waterproof in addition to offering brain protection.
Hopefully, common sense will prevail and more skiers and snowboarders will begin to wear helmets, and there will not be a need to legislate safety.
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.
Actress Natasha Richardson experienced a seemingly minor fall on a beginner ski slope and struck her head. After some initial symptoms she felt better and did not see a need for medical attention. Shortly after, she lapsed into a coma and subsequently died.
This frightening scenario is a principal focus of attention for sports medicine specialists.
Traumatic brain injury is a general term describing a range of damage that includes relatively mild concussion to severe brain hemorrhage. Bleeding can occur within the brain itself (intracerebral hemorrhage), below the dural membrane surrounding the brain (subdural hemorrhage) or outside the dura (epidural hemorrhage).
Epidural hemorrhage can be the result of relatively minor trauma to the temporal portion of the skull resulting in a tearing of the superficial temporal artery. Arterial bleeding is rapid and increases pressure in the skull with the brain eventually being pushed downward through the skull base.
A period where symptoms improve after the initial hemorrhage can be seen in epidural hemorrhage such as that experienced by Richardson. This “lucid period” can vary anywhere from a few minutes to hours. It is during this period that medical personnel must rely on clinical suspicion and take action that may be life saving.
This tragedy has reinvigorated the discussion of mandating the use of helmets on ski slopes. Helmets have proven to be effective in reducing brain injury in cycling and other sports. Ski helmets have the additional benefit of being comfortable, warm and waterproof in addition to offering brain protection.
Hopefully, common sense will prevail and more skiers and snowboarders will begin to wear helmets, and there will not be a need to legislate safety.
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.
Hip injuries are hip this year
It seems that every year when spring training rolls around, a new injury becomes the highlight of conversation. Last year, it was Curt Shilling’s shoulder and this year it is Alex Rodriguez’s hip. If this keeps up, baseball fans may forgo medical school and go right into an orthopedic residency. A-Rod has now surpassed Bo Jackson for having the most written about hip joint in sports.
The hip is a ball and socket joint. The head of the femur is a ball shaped structure that fits into the acetabulum, a socket in the pelvis. The joint is held together by several ligaments. The labrum is the cartilage that lines the acetabulum and allows smooth movement of the hip.
While allowing the leg an extensive range of motion, this joint is especially vulnerable to traumatic injury. Repeated pounding and twisting seen in most sports that require rapid starts and change in direction account for a majority of hip damage.
Treatment of hip injuries in athletes varies from a conservative approach including rest, anti-inflammatory medications and physical therapy to hip replacement. Arthroscopic surgery has become a minimally invasive approach that often delays or avoids a more radical procedure.
In 1991, Bo Jackson underwent total hip replacement after a fracture. He returned to play major league baseball. Alex Rodriguez recently underwent arthroscopic surgery to repair a torn labrum.
The common denominator in recovery from all hip surgeries is early rehabilitation often beginning immediately after surgery. Many orthopedic surgeons who treat athletes get their patients on a stationary bicycle two hours after surgery. Non-weight-bearing exercise continues for the first six weeks after surgery while the patient is on crutches. Strengthening exercises follow with hopeful return to running in ten weeks.
Much has changed from Bo Jackson’s “miraculous” return from hip surgery in 1991. These breakthroughs have carried over to non-athletes who can get back to an active lifestyle with minimal downtime.
The hip is a ball and socket joint. The head of the femur is a ball shaped structure that fits into the acetabulum, a socket in the pelvis. The joint is held together by several ligaments. The labrum is the cartilage that lines the acetabulum and allows smooth movement of the hip.
While allowing the leg an extensive range of motion, this joint is especially vulnerable to traumatic injury. Repeated pounding and twisting seen in most sports that require rapid starts and change in direction account for a majority of hip damage.
Treatment of hip injuries in athletes varies from a conservative approach including rest, anti-inflammatory medications and physical therapy to hip replacement. Arthroscopic surgery has become a minimally invasive approach that often delays or avoids a more radical procedure.
In 1991, Bo Jackson underwent total hip replacement after a fracture. He returned to play major league baseball. Alex Rodriguez recently underwent arthroscopic surgery to repair a torn labrum.
The common denominator in recovery from all hip surgeries is early rehabilitation often beginning immediately after surgery. Many orthopedic surgeons who treat athletes get their patients on a stationary bicycle two hours after surgery. Non-weight-bearing exercise continues for the first six weeks after surgery while the patient is on crutches. Strengthening exercises follow with hopeful return to running in ten weeks.
Much has changed from Bo Jackson’s “miraculous” return from hip surgery in 1991. These breakthroughs have carried over to non-athletes who can get back to an active lifestyle with minimal downtime.
Spring training is not just for baseball players
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.
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.
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