#Cardiovascular Fitness

New York City, NYdancemagazine.com

Pace Yourself: How to Transition Back to a Full Dance Schedule

As the world returns to something like normalcy, dancers are feeling two intense emotions: "Enthusiasm and fear," says Dr. Lucie Clements, a dance psychologist based in England. "Most are excited about coming back to the studio full-time, and many are anxious." If you're more conflicted than you might have expected...
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Here’s why running on the spot is bad for your knees and muscles

There is no denying that running has many health benefits. Running regularly helps build strong bones, as it is a body weight exercise, strengthens muscles, improves cardiovascular fitness, and helps maintain a healthy weight. The debate over whether one should run on the spot, or not, on a treadmill, or out in the open, has been looming large for many years now.
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Lincoln, CAgoldcountrymedia.com

Maybe I should train

I have often said, maybe even in this space, I don’t really “train,” I just “ride.”. I seldom have any reason to train in a formal way. When I do have a reason, I just ride more. Training “programs” just seem too complicated. When it cools off a little, we’ll...
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SoccerThis Is Anfield

Explaining Virgil van Dijk’s return process and why he hasn’t played yet

Virgil van Dijk‘s recovery process is heading into its 10th month and Liverpool remain cautious and patient. But why is that so important in the route back to playing games?. Since Van Dijk sustained his ACL injury last October, the process following his reconstructive surgery has been well-documented, from post-surgical stages to his work in the training room and most recently training with the squad in Austria.

10 Space-Friendly Gym Equipment to Help You Keep Fit at Home

If there was one good thing to come out of last year’s circuit breaker, it’d been our collective introduction to at-home workouts. While there are plenty of gyms with affordable memberships in Singapore, chiselled abs and toned arms are within reach. You might not have space for a spin bike at home, but here are 10 space-friendly gym equipment you can store at home to facilitate your continued avoidance of social spaces.

IHRSA Supports Kenneth H. Cooper's 90th Birthday Proclamation

In honor of Dr. Cooper’s 90th birthday, IHRSA supported the 90 days to “Get Cooperized” initiative. What did the “Father of Aerobics,” also known as Kenneth H. Cooper, M.D., MPH, want for his 90th birthday? For Americans to live a healthier lifestyle. Cooper is the founder and chairman of Cooper...

Exercise can help you beat Covid

LIFESTYLE NEWS - No matter what we may think, exercise has become even more important in recent times. I’m referring to general exercise, not vigorous or intense exercise. In fact, a study conducted on 50 000 people from January to October last year showed that inactivity led to a higher risk for Covid.
Weight Lossmsn.com

Walking Every Day Helped Me Lose 80 Pounds in 10 Months

Rylan, 37, from London, shares with Men's Health how learning to love exercise has helped him lose weight, get fit, and become physically and mentally healthier. I had been overweight for a long time, at least 10 years, and at my heaviest I weighed around 245 pounds. My busy lifestyle was a huge factor, lots of travel and entertaining, combined with physical inactivity. I hated exercise. I also had no real idea about what I was putting into my body; two servings was standard for me. This led to a number of health problems; I developed chronic gout, which can be extremely painful, had regular back pain, and my blood pressure was far too high. I was constantly short of breath, with a high resting heart rate.

High Risk for Recreational Running Injuries

Recreational running injuries have been taking the fun out of lacing up those sneakers for years. If one of your client’s goals is to begin running for pleasure and cardiovascular fitness, you may want to design a program that helps them avoid injuries. Roughly half of runners will experience recreational running injuries, regardless of age, gender or running experience, according to a study that is a thesis within sports science from the University of Gothenburg, Gothenburg, Sweden. Further, most recreational running injuries relate to knees, calves or Achilles tendons. Doctoral student Jonatan Jungmalm recruited more than 200 recreational runners and monitored them for 1 year. All participants had been running for at least a year, ran an average of at least 15 km per week over the prior year and had been injury-free for at least 6 months. The participants were men and women in the 18-55 age range, and they were put through a series of physical assessments beforehand that tested strength, mobility and running style. During the study, the runners used a training diary to track how far they ran every day and whether they felt any pain. Those who experienced a sudden injury or felt pain for an extended amount of time were examined by a sports doctor. Results showed that, when factoring in the number of participants who dropped out of the study, nearly half of them experienced recreational running injuries. Additionally, participants who had weaker outer thighs and who pronated late in their running gait had a higher risk of injury. Weak torso or limited muscle flexibility did not have any influence on injury risk. “A third of the participants were injured over the course of the study,” said Jungmalm in an official press release. “But if you also take account of the participants who dropped out of the study, it is reasonable to assume that almost half of all recreational runners injure themselves in a year.” Jungmalm also added that few of the injuries were long-lasting, but “all the injuries prevented the runners from exercising as usual.” While no correlation was found between injuries and gender, age, weight or running experience, the study found that those who had previous injuries were more likely to experience an injury again. Jungmalm used a “particular statistical method” to calculate the proportion of injured runners, accounting for the usual dropout rate that is considered ordinary in voluntary participation studies. Preventing Recreational Running Injuries To reduce the risk of recreational running injuries, corrective exercise specialist Justin Price, MA, emphasizes the importance of rotational movements. “The easiest way to dissipate stress throughout the body when running—and to minimize the risk for injury—is to ensure that the major joint structures in the body can rotate and the muscles that facilitate rotation are strong, healthy and flexible,” he explains in his IDEA Fitness Journal article “The 4 Most Common Running Injuries and how to Address Them” (see below). Fitness professionals can begin with hip, torso and ankle rotation assessments to determine where there may be a lack of rotational mobility and which corrective exercises to incorporate into a training program. Recommended stretches to improve rotation and reduce the risk of recreational running injuries include: ankle stretches; heel-to-toe rocking; glute stretches; hip flexor stretches; hamstring stretches; adductor stretches; hips and torso stretches; and lunges. For more detailed information about these rotation assessments and corrective exercises, see “The 4 Most Common Running Injuries and How to Address Them.”
Scottsdale, AZideafit.com

Virtual Training Assessments

Virtual personal training isn’t new, but the business aspect is growing, thanks to increased demand and improved technology across the board. This is great news for personal trainers who embrace it, but how do assessments—a cornerstone of any good program design—translate to the online studio space? Erin A. Mahoney, MA, founder, First31 and EMAC Certifications, Scottsdale, Arizona, is a virtual personal training expert and shares the following insider tips that will help streamline the translation from in-person to remote. Adapt your offerings. The most important part of doing virtual assessments, according to Mahoney, is finding a way to adapt. “Fitness assessments are so important in coaching that you can’t ignore them completely,” she says. “Further, you can’t rely on the physical environment. You must commit to making this work with the flexibility and understanding that it will just look a little different.” You might need to scale back. Think about the assessments you do in a traditional setting and how you use them in your program design. For example, most clients want to lose body fat and it’s also how they determine success. “So, you really can’t overlook this type of assessment,” says Mahoney. “On the other hand, you may do one-repetition (1-RM) maximum tests to determine a starting strength level. However, if you did the 1-RM but never factored it into your programming or gauged a client’s success from it, it might not be necessary.” Create a system. If you’re assessing cardiovascular fitness, the 3-minute step test might not work, according to Mahoney. “The client may not have access to a step. Instead, opt for a different cardio assessment, like the 12-minute walk/run test. Similarly, if you use body fat calipers, don’t send your client elsewhere to get this measurement. Instead, make the sacrifice and use a circumference measurement calculation to get an estimate.” Understand this is a different animal. When first conducting virtual personal training assessments, trainers might feel frustrated because the process differs. Therefore, it’s important to go into it with an open mind. Mahoney says that new trainers who don’t have extensive experience working in a traditional setting will have a faster learning curve for conducting virtual personal training assessments. “Some trainers struggle without the physical element,” Mahoney says. “They feel as though this is the basis for the entire profession. Therefore, they have to make a paradigm shift and recognize their value will start shifting into the coaching aspect of personal training, rather than the accuracy of perfect form and movement.” Mahoney recommends having an open mind, practicing with a plan and being transparent with clients. Preparation is paramount. Virtual personal training assessments should be planned down to 5-minute increments, according to Mahoney. This helps keep things on track and ensures that you are spending the right amount of time on different aspects. A good virtual trainer will have comprehensive client paperwork. Mahoney recommends sending the client clear communication about what to expect during the assessment. “If they’ll need to do movement assessments and you need to see them, make sure they’re wearing the right clothes and have access to good lighting,” says Mahoney. “Make sure the client knows how they’ll access the session and that they know everything they need on their end to partake in the assessment. Spend considerable time reviewing the client’s paperwork prior to the virtual assessment, and script targeted questions ahead of time.” Finally, prepare for a paradigm shift. This style of training may be challenging for “highly movement-oriented or technical trainers,” says Mahoney, who suggests spending more time learning about motivational interviewing, communication strategies and accountability tactics. Would you like to see more? Be sure to check out the session Glute Training: From Beginner to Advanced, presented by Greg Johnson, MS, at this year’s World Virtual event. Look for more information about how to access the archive.

Cardiovascular Fitness in the Pool

Although it’s been slow in coming, the heat of summer is finally here in Denver. If you’re listening to your cardiologist, you’re trying to keep up regular exercise. You might have tried to keep comfortable by choosing the right time of day for your run, but it might not be enough. Instead, you’re looking for ways to get in your daily exercise while staying cool in the pool. Is it possible to get your cardiovascular exercise in while swimming?

How Can Working On Your Fitness Promote Better Sleep?

Over 15% of adults in the U.S. have high levels of activity, reports the CDC, meaning they do not participate in physical activities such as running, walking, or gardening. In some areas (for instance, the South, the Northeast, the Midwest, and the West), physical activity rates are higher (ranging from 28% to 20.5%).

An Expert’s Guide To Cycling For Fitness

All products on this page have been selected by our editorial team, however we may make commission on some products. First, what are the benefits of cycling as you age?. Cycling is a fantastic way to keep the body strong as you age, says Adam Daniel, health and performance coach and lead master trainer for Wattbike. Here he explains why…
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The Beacon Newspapers

Double Dutch is twice the fun

Author Joy Jones, center, jumps Double Dutch as fellow members of DC Retro Jumpers, Carlyle Prince and Robbin Ebb, twirl two ropes. The group of six women love to teach “anyone from 8 to 80,” Jones said. “You can learn it in less than 10 minutes.” Last year, Jones wrote a children’s book about the sport. Photo by Jason Sauler.