In America we face a energy crisis where the CDC reports 1 in 3 adults and shockingly 1 in 5 kids are obese. The imbalance between caloric intake and caloric expenditure has literally tipped the scales and created an growing obesity problem. In Colorado we have seen our blue state (low levels of obesity) turn...
The acronym R.I.C.E. (rest, ice, compression, and elevation) has been utilized for decades in the clinical and self management of acute injuries. Clinicians have updated RICE to PRICE adding in protection of the injured area, but this acronym needs further updating. In general, the 4 of the components of this self treatment approach have merit...
Money and time is some of the finite resources in life. As our lives become busier with work, family, and life commitments our exercise time must become more effective and efficient. One of the biggest and most common mistakes individuals make in the gym is an ineffective cardiovascular or strength training intensity selection. Although any...
As technology continues to advance more and more devices are coming forward with step tracking options including phones, pedometers, and other electronics attached to our clothing. Many individuals aim to hit the 10,000 or 5 mile point each day, but you may be surprised this number is not based in science but was rather put...
In our previous blogs we have discussed the errors most exercise participants make when selecting intensity (amount of weight) while at the gym. Humans are often poor estimators and when it comes to strength training they often select weights below the intensity required to promote optimal strength and muscle gains. Trying to base a weight...
The basics of sleep, hydration, and nutrition are the low hanging fruits of performance. Easy to access, albeit hard to change at times, but extremely impactful on our overall health and wellbeing. The cognitive and physical benefits of breakfast are well established and the timing and contents of the meal has been shown to influence...
Static stretching, involving holding a muscle at end of its’ length for a sustained period of time, is a common component of most individual’s exercise programs but its’ useful compared to other forms of exercise including aerobic and strength training is questionable. Research is unclear on the benefits of static stretching for most individuals, as...
Stretching either dynamically or statically has long been shown to create both short and long term improvements in flexibility, but the mechanism of action behind this form of exercise continues to evolve. Changing human tissue takes considerable time and consistent forces. For example, consider muscle growth or bone density adaptions to exercise. Previous research on...
Hamstring injuries are common and can occur in any sport with any athlete. The three muscles of the hamstring are put through rapid lengthening and shortening contractions making them susceptible to strains or minor tears. Due to the common occurrence of these injuries, it is important to target proper strength and conditioning regimes to decrease...
In a strength training exercises two main phases of the lift are experienced by the participant. The first is the concentric contraction involving a shortening of the muscle under load as the weight is moved to the end of the movement. The second or eccentric contraction involves the lengthening of the muscle under load as...
