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Sports Med BlogResistance Bands for Strength Training, Injury Rehabilitation, and Stretching
Resistance bands are widely used by athletes, health and fitness practitioners alike because they are versatile, inexpensive and portable. They are compact and lightweight, which makes them ideal for home exercise programs and working out while travelling. You can even throw one in your briefcase or purse and do a few reps on your lunch break. Resistance bands work by adding tension first while you’re applying movement and again when you slowly release a pose. The further a band is stretched, the higher the resistance achieved. Resistance bands come in a variety of degrees of tension. Generally, the lighter colored bands offer lower resistance and darker bands provide higher resistance. Resistance bands for strength training Resistance tubing is often recommended for strength training because it is easy to isolate individual muscle groups that are more difficult to target with traditional free weights. The bands can also alter the level of resistance with just a slight change in position, which is ideal for muscles that respond better to a variety of movements. Resistance bands and injury rehabilitation Doctors frequently encourage the use of resistance bands for injury recovery, as over exerting yourself following an injury risks more damage to the injured area. Resistance bands allow you to target specific muscles without irritating the injured muscles, tendons, joints or bones. Exercising your non-injured areas with resistance bands also increase your blood circulation, which can speed your recovery. Stretching with resistance bands Injury prevention is another benefit of resistance bands. Establishing a basic stretching routine that focuses on the muscles utilized during a specific sport or workout plan help to prevent injury. Using a resistance tube helps you to deepen your stretch and increase your flexibility. Resistance band exercises There are hundreds of different types of exercises you can do using resistance bands and you can target almost every muscle on the body. A sample of some of these exercises, organized by which muscles they target, and complete with videos, are available here. Looking for an overall resistance band workout? Follow this guide for a well-rounded resistance band fitness program: Add new comment
Everything You Need to Know About Kinesiology Tape
Looking for an educational resource to learn about kinesiology taping and how to properly apply it? Theratape offers the most comprehensive collection of kinesiology taping information on the internet. Learn everything there is to know about kinesiology taping through the Theratape Education Center. For example, you can learn what kinesiology tape is, how kinesiology tape works, investigate different brands and types of kinesiology tape, print application instructions and watch instructional videos.
Kinesiology Information for Consumers and Professionals
As more people are purchasing and using kinesiology tape, there is a growing need for information on how to apply it. The Theratape Education Center has information for sports professionals, athletes, health professionals and consumers. Health professionals can access a large database of research studies, learn about training and certification opportunities and enroll in Theratape’s professional discount program. Consumers can learn about the various benefits of kinesiology tape, the different types of kinesiology tape, testimonials and kinesiology taping news.
Instructional Kinesiology Taping Videos
Watch informative videos to show you how to use kinesiology tape step-by-step. Videos are available by the different brands of tape and arranged by body part, as well as informational videos to explain what the tape is, how it works, and testimonials from people who use it. The great thing about kinesiology tape is that it can be used on so many different areas of the body and for so many different injuries and conditions. Watch some of the videos listed in the Theratape Education Center to learn more about kinesiology tape.
http://www.theratape.com/education-center/ testHow Music Impacts Exercise
Most people aren’t surprised to learn that music can improve your workout, but you might not expect how much of an impact it can have. Many studies have been completed to examine how we respond to music and the general consensus is that the faster the tempo, the faster you move. According to Dr. Costas Karageorghis’s study at Brunel University’s School of Sport and Education, it doesn’t seem to matter if you are listening to Madonna or the Red Hot Chili Peppers, or even if you like the music you’re listening to. If it’s upbeat it can keep you going up to 15% longer than you would without music. In addition, music can make you feel better about working out and enjoy pushing yourself, even when you’re close to exhaustion. Why is that? There are several factors coming into play. The first is that music makes you feel less tired, which means you’ll be more likely to push yourself as far as you can. Secondly, music can put you in a better mood. Third, rhythmic music can increase motor coordination, which in effect reduces the risk of injury. Lastly, people have a natural tendency to synchronize your movements with the beat of the music. What songs should you add to your playlist? Generally songs between 120 – 140 bpm (beats per minute) are the best, but it also depends on what kind of exercise you’re doing. Here are some examples of ideally matched sport/tempo combinations: Power walking – about 137-139 bpm Running – about 147-169 bpm Cycling- about 135-170 bpm Not sure how your favorite tracks measure up? Check out clickmix.com. Clickmix allows you to search by bpm, and runtime. After you’ve found the songs you want to hear, you can download them and create your custom mix (for a small fee, of course). So the next time you’re preparing for a work out, be sure to bring along your iPod and see how much harder you can go. Sources: testCross Training While Injured
How to choose the right cross training alternative? The key to choosing the proper activity while recovering from an injury is to identify if you need a weight-bearing or nonweight-bearing exercise. Then think about which muscle groups you normally use and find an activity that utilizes a similar area of the body, but reduces the impact, intensity or risk. Regardless of which cross-training activity you choose, to ensure the minimum fitness losses, you should try to duplicate your regular workout as much as possible in terms of duration, frequency and intensity. A good way to effectively calculate your duration is to focus on time rather than distance. For example, if you normally run 5 miles, estimate how long it will take to run those 5 miles and apply that amount of time to your cross training activity. What are some good cross training activities? Running alternatives Bicycling/Indoor Cycling Cycling uses your legs in a similar motion to running, but has no impact. Plus, cycling works your quadriceps and shins at a higher intensity than you get while running, so you will benefit from good muscle balance as well. Pool Running Pool running is a great cross training option because there are no impact forces to damage your legs. You can still get an amazing workout; you just have to work a little extra to keep your heart rate at a high enough level. Novice pool runners should use a pool running flotation belt, such as an Aqua-jogger, to maintain proper form. It is important to keep your back tall and make sure your legs are doing a running/cycling motion without overextending. Uphill Treadmill Walking Most runners don’t consider walking to be an adequate alternative to running because they don’t think they can maintain the same level of intensity, but if you increase the treadmill incline 12-15%, running becomes walking and walking becomes running. Studies have shown that the brain uses the same motor pattern to walk uphill as it does while running, so next time you’re on a treadmill increase the incline 12-15% and check your heart rate. You’ll be amazed at how intense it is! Just as with cycling, the impact forces are greatly reduced from running, which makes it a great alternative when you’re recovering from an injury. Swimming Alternatives Rowing The most common swimming injury is shoulder impingement syndrome, which causes pain when the arm is extended overhead. Rowing is similar to swimming in that they are both aerobic and upper-body dominated activities, although rowing does not require overhead arm movements, so swimmers will not have to be concerned about irritating an impinged shoulder. Cycling Alternatives Indoor/Recumbent Cycling Cyclists frequently suffer from low back pain, knee tendonitis, and fractures of the collarbone from falls. Indoor recumbent cycling at low resistance levels is often a good alternative for cyclists suffering from these injuries because it still involves pedaling, but alters the position of the cyclist and the way the muscles engage. Slide Boarding Slide boarding is a good alternative to cycling because it is another lower-body dominated aerobic activity and you can do it anywhere. A slide board is a flat piece of plastic, which you use to simulate skating movements by literally sliding back and forth while wearing fabric booties. Regardless of which cross training activity you choose, remember to listen to your body and be patient. Aggravating an injury will only increase the amount of time before you can resume your normal activities, but if you follow effective cross training practices you may find that you return to your sport in better shape than ever. testConfessions of a wanna-be-athletic
How do I get this body definition without paying an upcharge for a personal trainer, we already established I can’t work out on my own. Dancing around with jazz hands is great for cardio, but I need strength training. This problem is what landed me at Richmond Kettlebell Club (RKC). When I think of kettlebells, first thing that comes to mind is the Soviet Army bootcamp images from History books. But, then I start thinking that the longer an idea or technology has been around the more it has proven itself and the better its odds of sticking around longer. Remember the Thighmaster? Exactly. I, of course, did some serious research on YouTube before going in so could act like I knew what I was doing. RKC completely changed my opinion of kettlebells, it’s less of a sport and more of a way of life. Sounds like I drank the kool-aid when I say that, but in my first class we learned deadlift and swing. An hour of doing those activities, I felt myself working harder than I ever have at the gym. It was an efficient workout with weights that raised my heart rate, supported by a trainer to give me that attention and motivation I need. Not to mention, if you follow the realistic plan they give you for achieving your goals, there is a money back guarantee! They got me for 2-3 days a week. Before pictures, coming soon. testMore Articles... |
Any avid athlete that’s experienced an injury understands just how frustrating it is to refrain from activity while you’re recovering. It’s especially difficult when you’ve been training for an event and then you have to watch your hard earned fitness wither away while you recover. All too often athletes jump back into their usual workouts before they’re completely healed, which results in repeat injuries and longer than usual recovery times. Cross training is a great way to keep your patience in check and stay fit while healing. Choosing the proper cross training activity will allow you to stay active, while giving your body the relief it needs to repair itself.
I really love going to the gym all the time without seeing much results, said no one ever! I certainly feel better and have a lot more energy, but I want people to see me and comment on my hard work! Superficial, perhaps… but it’s the truth.
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