Squats remain one of the most effective exercises for strengthening the lower quarter and improving sports performance. It also is a very efficient exercise in the gym because it targets most of the important leg muscles and works them through a large range of motion. The downside of a squat is its’ difficulty. Many people...
The squat remains one the best overall exercises for strength development in both healthy and injured patients. Squatting strength has been correlated with both functional and athletic performance. Our previous blog posts documented the safety concerns of squatting through a partial or full range of motion. In short, in a healthy knee there is no...
Sprinting either in track or sport requires rapid, high force muscle contractions across the lower body. If the forces utilized during the acceleration phase of running are greater than the capacity of the muscle to absorb these forces injuries can occur. Hamstring strains in this population of runners are common due to the rapid shortening...
After daily aerobic exercise, strength training may be the most important exercise you perform each week. Strength training has been shown to improve metabolism and mood, functional and athletic capacity, as well as, reduce your risk of injury and slow the effects of aging. Individuals should select exercises targeting large muscle groups performed over multiple...
The back squat is one of the most efficient and effective exercises for lower quarter strength development. This exercise can be performed with dumbbells, barbell, or a slosh tube. Slosh tubes are a recent addition to resistance training equipment made up of a PVC pipe filled up to 1/4 to 1/2 with either water or...
If you only have limited time today choose a brisk walk, but if you have additional time consider lifting something heavy. Untrained adults lose on average 3-8% of their muscle mass each decade with an accumulation of body fat. This muscle loss contributes to a lower metabolic rate and continued body composition changes and weight...
The benefits of strength training are well established including improved bone density, metabolism, flexibility, body composition, and mental health. In addition, utilizing a strength training program 2-3 days a week on non consecutive days also slows the rate of sarcopenia or muscle loss due to aging. One of the main barriers individuals report for not...
Aerobic exercise has been shown to improve our current mental, emotional, and physical health. In addition, aerobically trained individuals experience significant health benefits including decreased risk of chronic disease and premature death compared to their sedentary peers. In addition to these health benefits, scientists are also researching the impact of exercise on the aging process....
Strength training is one of the most effective ways to slow the loss of muscle mass with aging (sarcopenia). Sarcopenia will occur in all aging adults, but key differences are found between active and inactive adults. As expected, inactive adults show faster declines in muscle mass, strength, and function compared to their active peers. Previous...
Aerobic exercise has long been known to reduce an active individuals risk of chronic mental, emotional, and physical diseases. The majority of the publicity regarding the benefits of aerobic exercise has been related to the prevention of cardiovascular diseases and premature death due to these diagnoses. Government and professional medical organizations recommend 120-150 minutes of...
