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Category Archive for: ‘Exercise and fitness’

Got Knee Pain?

The knee is one of the most commonly injured regions in the body: An estimated 80, 000 to 100, 000 anterior cruciate injuries (ACL) occur annually in the US Approximately 70% of these are non-contact (i.e. related to poor biomechanics) There is a strong correlation with ACL injuries and future arthritis in that knee Functional Anatomy The anatomical location of …

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It Doesn’t Mean Squat. Or Does IT?

The squat is a fundamental movement which is essential for physical activity, whether it be activities of daily living, exercise, or more complex/technical sporting activities. Optimal squat patterns are critical for sport performance, injury risk reduction and to support lifelong physical activity. By deconstructing the technical performance of the squat, this movement can be used as a dynamic screening assessment …

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Program Design- How to Maximize Your Exercise Routine

Program design is a purposeful system or plan that can be used to help an individual achieve a specific exercise goal/adaptation. Program design should consider four key concepts: Acute Variables The OPT Model (Planned changes-Periodization) 5 Phases of training Evidence-based application The Acute Variables These are the most fundamental components of designing a program. They determine the amount of stress …

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What makes you hurt________? (Fill In The Blank)

Pain is often a confusing and frustrating phenomenon. More often than not, the area that feels painful  is not the cause or source of the problem. In fact, the painful site could be a compensation for a problem that lies somewhere else in a neighboring or distal anatomical area. Alleviating a painful point may relieve the symptoms temporarily, but not …

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Can I Pressure You Into Some Pain Relief?

Ischemic Compression (IC) is a form or acupressure that causes local circulatory, central nervous system and lymphatic effects. In addition, IC affects fascial structures that encapsulate muscles, tendons, ligaments and organs and can enhance their physiological function. IC is done by applying steady pressure  over a trigger point until it softens/releases. This can be done statically, dynamically (with motion), or …

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Acupuncture For Performance Enhancement- An Evidence-Based Summary

  Many athletes search for additional ways to get that competitive edge through ergogenic aids such as performance enhancing drugs or supplements. The foundations of Performance Enhancement include: Sound training Balanced nutrition Adequate rest and recovery   Acupuncture is another Performance Enhancing Tool that can have dramatic effects on some of the key parameters needed for optimal performance: Flexibility Balance …

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7 Biohacks to Speed Up Your Metabolism and Lose Weight

Your metabolism has three primary components: Basal Metabolic rate (BMR)- 60% Activity Energy Expenditure (AEE)- 30% Thermic Effect of Food (TEF)- 10% BMR is the resting metabolism used to run all the systems of your body. AEE  includes walking, stair climbing, picking up children and planned exercise. Calories burned in physical activity are the most variable part of metabolism and …

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HIIT For Health

High-Intensity Interval Training (HIIT)  is a form of interval training that alternates short periods of intense anaerobic exercise with less-intense recovery periods.  HIIT sessions may vary from 4–30 minutes. Examples include: Running stairs or hills, sprints and bodyweight circuit training. Due to the physiological  effects of this style of exercise, there are a number of metabolic adaptations that occur which …

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The Top Up and Coming 10 Fitness Trends for 2016

The results of a Worldwide Survey of Fitness Trends for 2016, published in the November/December issue of ACSM’s Health & Fitness Journal® was completed by more than 2,800 health and fitness professionals worldwide. The top Up and Coming 10 fitness trends for 2016 included:   Wearable Technology: This includes fitness trackers, smart watches, heart rate monitors, and GPS tracking devices. …

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Flexibility 101

How do we become inflexible? According to Davis’s Law, soft tissue models along the lines of stress, i.e. tissue remodeling after trauma (acute or repetitive) does not run in the same direction as the muscle fibers, but forms in a random fashion. As a result, when muscle fibers are lengthened, these inelastic connective tissue fibers act as roadblocks, preventing the …

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