Best Weight Loss Tips: Sports-Related Conditioning

5 Tips to Burn More Fat with Short Burst Workouts

Short burst workouts, like <a href="http://myfitnesshut.blogspot.com/p/10-minute-fat-lo.html#.Ueo049LqmuI">10-minute fat burner workouts,</a> will burn fat off your body faster. You will need strong structures supporting your ankles, knees, low back, hips, elbows and shoulders to prevent injuries. These workouts are high-risk, high reward programs. <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5dNmrqY14Hzg-hns2gUE-qQrQMAvofx-qiYD0xIi8Q4W7Ga_nC6SWr1ark-NXIEEWXaBhhaFflszfPTiT9kWAuBdQNVVpW8C5j5N1cSDbW1f27OU8Y-TOM8Ciypg2AN2VvvEMHpi052Zi/s1600/box+jump.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5dNmrqY14Hzg-hns2gUE-qQrQMAvofx-qiYD0xIi8Q4W7Ga_nC6SWr1ark-NXIEEWXaBhhaFflszfPTiT9kWAuBdQNVVpW8C5j5N1cSDbW1f27OU8Y-TOM8Ciypg2AN2VvvEMHpi052Zi/s320/box+jump.jpg" width="214" /></a></div> These short burst workouts burn more calories and fat during and after your workout. Your body has to work harder to get back to its pre-exercise state. Fat burning and metabolism can increase for up to 48 hours after a tough workout. Here are 5 general steps to help you burn more fat with short burst workouts: 1. Bodyweight and dumbbell exercises are effective fat burners and good for stabilizing your joint structures and core. For example, if your right leg is significantly stronger than your left leg, you cannot compensate for the weaker leg. Your left leg will have to "catch up in strength" to the right leg. These exercises will also prepare your body for heavier weights and intense plyometric and speed exercises. 2. Plyometric exercises (jumps) are great fat burners but only if you have enough strength and joint stability to make these more risky exercises work effectively for you. 3. The core muscles are very important in preventing low back pain and stabilizing the shoulder girdle and hip structures. A strong and stable core will maximize your extremity strength (limbs) and explosive power. If your core is weak, you will not effectively transfer power from your legs to your upper body during exercises. A core strengthening program involves using many muscles in a coordinated movement. Rather than isolating specific joints as in most weight lifting exercises, core stability exercises focus on working the deep muscles of the entire torso at once. 4. <a href="http://myfitnesshut.blogspot.com/2010/12/burn-more-calories-with-balance.html#.UH-guG_A_w0">Balance exercises</a> are difficult and help you burn fat. You can improve the ankle's joint proprioception (position sense) and dynamic joint stability with balance training. Doing one-legged balance exercises will accomplish this goal. One-leg balancing on foam pads or disks for 2-3 minutes (each leg) is a great exercise. Other great exercises are lunges, single-leg squats, step ups and medicine ball rotations on one leg. You will need to strengthen your knees and ligaments around them. Having strong, stable knee structures will influence how high you can jump. The deep knee bend exercise is good for this purpose. 5. Do your cardio using sprint intervals. A 10-minute workout will burn plenty of fat. Do intervals this way: a. Sprint 60 yards, b. Walk back to start line c. Sprint 60 yards Do this rotation for 10 minutes. If you need to be challenged more, rest 5 minutes and do another 10-minute interval session. Work hard, smart, burn fat and change your body! <a href="http://myfitnesshut.blogspot.com/p/10-minute-fat-lo.html#.Ueo049LqmuI">Download your FREE 10-Minute Fat Burner Workouts</a> now and start torching body fat! <div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;">Mark Dilworth, BA, PES</div><div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a> </div>

5 Tips to Burn More Fat with Short Burst Workouts

Short burst workouts, like 10-minute fat burner workouts, will burn fat off your body faster. You will need strong structures support...

10 Ways Olympic Athletes Train to Burn Fat and get Lean

I love the Olympic Games because of the competition and because, for the most part, the world's countries can come together for 2 weeks. I don't know of any other event that brings the world together like that. Anyway..... <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9lzyGQVeqU3urL59rJKTjgcNHL54rRBfaBMq-sVcOCH0heola6ii1vX_TvIvrCvviv8QaDXg4cSRnkN2DoAYlbIbOaYByJ_TDpdFX2WXbN-mnaHSM11v_q9BcJg7XoiyRbJK2r6_b0yeM/s1600/P8051650.JPG" imageanchor="1" style="margin-left:1em; margin-right:1em"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9lzyGQVeqU3urL59rJKTjgcNHL54rRBfaBMq-sVcOCH0heola6ii1vX_TvIvrCvviv8QaDXg4cSRnkN2DoAYlbIbOaYByJ_TDpdFX2WXbN-mnaHSM11v_q9BcJg7XoiyRbJK2r6_b0yeM/s320/P8051650.JPG" width="240" /></a></div> You are an athlete and you can <a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">burn fat like one.</a> Even if you don't make a living as an athlete, you can train your body with the intensity that Olympic athletes train with. Athletes in speed and power sports are usually very cut and lean because most of their exercises are done with intervals at full speed. Short bursts are proven fat burners and these athletes primarily train this way. We're talking workouts with major calorie and fat burn. Note: I recommend doing speed and power workouts no more than 2-3 days a week to prevent injuries. So, here are 10 tips to help you burn fat and shape your body like an Olympic athlete: 1. Train fast. Ever wonder why sprinters are so cut and lean? You don't have to be fast to train like an Olympian, just run as fast as you can. Limit long distance running and long, slow cardio sessions. Too many long, slow training sessions will waste away your muscle mass. Make this simple observation: Compare a sprinter's body to a marathoner's body. <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQis8Zw8hWlKaOFYDpx__lbPBLUAnHvMSDx5YOmha9MaB_jYIMUEv3Lux2uBDVeV_5-iuEsODAKPZCg9tN7sbLcuDlczqzjJo1Yc-OVGA0WY_PTagobJX_ElK4VtMjX_6_zMbEyUhl-7Pw/s1600/sprint+start2.JPG" imageanchor="1" style="margin-left:1em; margin-right:1em"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQis8Zw8hWlKaOFYDpx__lbPBLUAnHvMSDx5YOmha9MaB_jYIMUEv3Lux2uBDVeV_5-iuEsODAKPZCg9tN7sbLcuDlczqzjJo1Yc-OVGA0WY_PTagobJX_ElK4VtMjX_6_zMbEyUhl-7Pw/s400/sprint+start2.JPG" width="400" /></a></div> If you are a long distance runner, regular strength training and some speed work should be a part of your program. Among other benefits, speed and power exercises recruit more muscle fibers (mainly fast-twitch, bulky fibers) more frequently which helps the fat-burning process. Recruiting your fast-twitch muscle fibers during your workouts will give you a more lean, toned looking body. Doing this type of exercise will burn more calories and fat during and after your workout. Exercise Post-Oxygen Consumption (EPOC) causes your body to burn more calories and fat after a tough workout. Your body has to work harder to get back to its pre-exercise state. Short, interval cardio sessions (like 20 minutes) will also give you superior heart health benefits when compared to long, slow cardio sessions. 2. Do plyometrics or jump training. Power and dynamic balance are the two best physical predictors of athletic success. Power is defined as the ability to exert maximum force in the shortest amount of time (rate-of-force production). <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKnBfR628H8XJ0au7F93oEzrLqqa_BXH5VoFeko772Qt25ncvN1k6NUz6V4hlrAnNnX7_r8lusQAQ4CZB_L9iV19hnvey7tAQaeLkobQt-vgYtJYWIXHC7xMara4G0XmrgAJY-S0k9dfB2/s1600/Joey.JPG" imageanchor="1" style="margin-left:1em; margin-right:1em"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKnBfR628H8XJ0au7F93oEzrLqqa_BXH5VoFeko772Qt25ncvN1k6NUz6V4hlrAnNnX7_r8lusQAQ4CZB_L9iV19hnvey7tAQaeLkobQt-vgYtJYWIXHC7xMara4G0XmrgAJY-S0k9dfB2/s400/Joey.JPG" width="300" /></a></div> Power can be trained for and improved. There is a point at which increasing strength will not result in an increase in power. Power training gives you these advantages: a. Improves the excitability, sensitivity and reactivity of your neuromuscular system. b. Improves the rate-of-force production (allows you to do more work in less time). c. Increases motor-unit recruitment. d. Increases motor-unit firing frequency. e. Increases motor-unit synchronization. What about swimmers? How do they get so lean. They train fast and also do strength training. <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEipKKOs14IGhrpp5D5gAwhq7qRdVpmayeRB1z3t5SQs3MP-RUB9s5GbVgyCOL-exW1_6kNPHpgTeQEzTOKTXfOJ5FR34TGcoSeuh8BZwfRa5nslH6IX_oCba4L5BQa6i4nxJG8pBT1HO-dD/s1600/Swimmer.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5493848756706881154" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEipKKOs14IGhrpp5D5gAwhq7qRdVpmayeRB1z3t5SQs3MP-RUB9s5GbVgyCOL-exW1_6kNPHpgTeQEzTOKTXfOJ5FR34TGcoSeuh8BZwfRa5nslH6IX_oCba4L5BQa6i4nxJG8pBT1HO-dD/s320/Swimmer.jpg" style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 213px;" /></a> With runners, they must train fast to become faster. Current research shows that the same is true for swimmers. Long swim training sessions actually inhibits power development. Physiologist Dave Costill says: “Most competitive swimming events last less than two minutes. How can training for three to four hours a day at speeds that are markedly slower than competitive pace prepare the swimmer for the maximal efforts of competition?” To optimize strength and power, swimmers need to follow an exercise program out of the water that closely mimics their actions in the water. In other words, swimmers need to go workout in the gym too. Research has proven that there is no speed advantage gained by swimmers continuing to do high-volume swim training (long practice sessions). Strength training is critical for swimmers to maintain good posture and bone density. 3. Do quickness and agility drills. Exercises such as ladder drills help you change up your workout intensity with short bursts to burn fat faster. Quality workouts (and not time spent) are the key to fat loss and weight loss success. <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjF9W_jFZqHDcNqknYS_I62MSzdoNYx240HCn4lgUm6TunScdbMF0G4aGRgbUb88xkcd7kM2Etl7QQ6-USESHDi4FKPuQsi_SJVVj0qH1SJ2tpsle7tvGUtxSfHgs90znGY9ypCLMZrVqAq/s1600/speed+ladder2.jpg" imageanchor="1" style="margin-left:1em; margin-right:1em"><img border="0" height="190" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjF9W_jFZqHDcNqknYS_I62MSzdoNYx240HCn4lgUm6TunScdbMF0G4aGRgbUb88xkcd7kM2Etl7QQ6-USESHDi4FKPuQsi_SJVVj0qH1SJ2tpsle7tvGUtxSfHgs90znGY9ypCLMZrVqAq/s400/speed+ladder2.jpg" width="240" /></a></div> Speed ladder drills will also improve your balance and coordination. Research at Duke University, directed by Dr. Cris Slentz, supports high-intensity exercise for better fat loss. The eight-month study showed that people could lose weight with exercise and no dieting. Those who exercised intensely (especially using interval training) lost much more fat than those who exercised moderately. According to the research, the high-intensity exercisers had these advantages over the low-to-moderate intensity exercisers: --more release of fat from cells --more fat used as fuel during exercise --increased metabolic rate after exercise 4. Strength train your body in all 3 planes of motion. Using strength exercises that require rotations, turning, twisting and side-to-side motions will fit the bill. Muscle tissue is the most metabolically active tissue in your body. Your body has to work harder to maintain muscle mass. So, muscle mass is your top fat-burning tool. Work hard and build your body. By the way, fat is not metabolically active tissue. <a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">Keep your metabolism more active</a> at any age with these type workouts: Do three strength training workouts a week. For example, on your Monday and Friday workouts, you will do full body circuit training with light (but challenging) dumbbells or bodyweight exercises. Your repetition range for each exercise will be 10-12. This type of weight training increases growth hormone in your body. Growth hormone elevations during this type of exercise have been shown to decrease body fat and increase protein synthesis after exercise. Growth hormone helps promote tissue repair and muscle mass growth from strength training. <a href="http://sportsfitnesshut.blogspot.com/p/how-to-knock-20-years-off-body.html#.Uht7DNK-2uI">Free Report: How to Knock 20 Years Off Your Body</a>. You will learn the top ways to naturally increase your testosterone levels. Exercises such as sprints and squat jumps also increase growth hormone release. These types of exercises would be perfect for your interval cardio and bodyweight cardio workouts. Also, build muscle mass with heavy weight lifting. “Heavy” is relative to your body weight and strength. According to the research, doing this type of weight lifting will give you exercise-induced testosterone increases. Of course, this will help you build muscle mass. Your repetition range for exercises will be 5-6 (you would have a difficult time lifting these repetitions). Your Wednesday workout would be with heavy weights. Machine-based training concentrates on the sagittal plane (up-down, forward-backward movements). Do miminal training (unless you are rehabbing or a beginner) on machines because they limit your natural movement patterns. Training in all planes of motion will definitely add intensity and variety to your workouts. Concentrate on compound (multi-joint) exercises like squats of all types, lunges of all types, bench press, rows, step ups, and deadlifts. These exercises work major muscle groups and help you build more muscle mass and burn more fat. 5. Athletes have tremendous core strength. Stabilize and strengthen the core to improve your performance and to prevent injuries. This can be done using exercises like bridges, planks, mountain climbers, ab ball rollouts/jackknifes, bird dogs, cobras, supermans and back extensions. Exercises like shoulder presses and front squats also work the core area in a major way. <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiipVEZfH0iudX8ICG4s8vYK2JS5lMeaARKHwL43ViaFDSvZ9GLgitjXlIh5smUSAzBDaXx8i7gDK0vFU0XG6nZy3LPKcvftk29xyv1aDQYDZbkrCZk6AXCRAHxURNUlpF5pFPKWt4yU1Jx/s1600/ball_plank.jpg" imageanchor="1" style="margin-left:1em; margin-right:1em"><img border="0" height="216" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiipVEZfH0iudX8ICG4s8vYK2JS5lMeaARKHwL43ViaFDSvZ9GLgitjXlIh5smUSAzBDaXx8i7gDK0vFU0XG6nZy3LPKcvftk29xyv1aDQYDZbkrCZk6AXCRAHxURNUlpF5pFPKWt4yU1Jx/s400/ball_plank.jpg" width="320" /></a></div> You would later progress to full speed core exercises on your feet like medicine ball chops, medicine ball slams, 2-arm and 1-arm medicine ball throws and medicine ball rotational throws. 6. Include many bodyweight and dumbbell exercises in your workouts. This will help you exercise at higher speeds and burn more fat. <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguZyrLFDRlrRrybJJChyphenhyphen47IK3n6hq0hlXbCSsZYUaz6YPad-VPtGwf6o1OxAyYo2mBoi4XbH3rqIIXSL-X7umO4FwDM7cbB5t3AB0F8pwK__7SJyQZ60qrkeLnllAKMi9YS7BofJesE1Mx/s1600/Lateral+DB+Raise.jpg" imageanchor="1" style="margin-left:1em; margin-right:1em"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguZyrLFDRlrRrybJJChyphenhyphen47IK3n6hq0hlXbCSsZYUaz6YPad-VPtGwf6o1OxAyYo2mBoi4XbH3rqIIXSL-X7umO4FwDM7cbB5t3AB0F8pwK__7SJyQZ60qrkeLnllAKMi9YS7BofJesE1Mx/s400/Lateral+DB+Raise.jpg" width="267" /></a></div> You can get to the heavier weights once your joints and muscles are stabilized and balanced. If you can't do bodyweight squats correctly then you won't do heavyweight squats correctly. 7. Train your muscles with all contraction types (eccentric, isometric, concentric). All muscles function eccentrically (reduces force or deceleration), isometrically (stabilizes force) and concentrically (produces force). Eccentric contractions are able to produce the most tension development followed by isometric contractions and lastly, concentric contractions. If eccentric contractions are able to produce the greatest tension development, then more time should be devoted during training for eccentric contractions to reduce the risk of injuries such as knee ACL tears. Also, strong eccentric contractions are critical for athletes to produce maximal power since all force production (concentric) must be preceded by force reduction (eccentric). Lowering the bar on bench press 4 seconds (eccentric) and lifting the bar in one second (concentric) would be an example of eccentric contraction training. You could do the same thing with exercises like hamstring curls, shoulder press, rows and squats. 8. Improve your muscular balance. This will help you build muscle all over your body. For instance, your quadriceps shouldn't be significantly stronger than your hamstrings. Likewise, the frontside of your upper body should have muscular balance with the backside of your upper body. 9. Improve your flexibility and correct postural problems in the early stages of your training to avoid injuries when you get to more intense training. You can't workout if you are injured. <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvnSHtoPxpd-0ds-Dsy-pjtCOph_LaQV_1CqQstQ4R6-0-JCsM-Y7cuErSc7BT2mWafGPPfGJTMoaHyo6anTID7dv0WB4b-CUDfwF_CgMP2kpMMimlKC6HJiO8-vKv5X9rB3W69qikvLv3/s1600/Lunge.jpg" imageanchor="1" style="margin-left:1em; margin-right:1em"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvnSHtoPxpd-0ds-Dsy-pjtCOph_LaQV_1CqQstQ4R6-0-JCsM-Y7cuErSc7BT2mWafGPPfGJTMoaHyo6anTID7dv0WB4b-CUDfwF_CgMP2kpMMimlKC6HJiO8-vKv5X9rB3W69qikvLv3/s400/Lunge.jpg" width="270" /></a></div> Dynamic flexibility will help you perform better. Warmup properly and do exercises with correct technique. This is crucial every workout. Walking for 2 minutes or talking to your friend is not a good warm-up. A good dynamic warm-up prepares your body best for intense workouts. A sample dynamic warm-up could be a 5-10 minute jog, prisoner squats, lunges, jumping jacks, etc. Static stretches would be done after your workout to bring your muscles back to normal length. 10. Eat to build muscle, burn fat and improve daily performance. Download your Free Report, "<a href="http://www.yourfitnessuniversity.com/eat_after_workout.html">What to Never Eat After You Workout."</a> Aim to eat quality calories to fuel your workouts and daily lifestyle habits. What you eat really matters. Junk food like chips, pastries, candy, donuts and sodas aren't nutritious and have loads of calories. They also have you wanting to eat more in just a short time. Control your eating with a sound nutrition plan. Hopefully, your nutrition plan includes protein with every meal. You don't need to do protein shakes...just eat the right foods. Research has proven that protein keeps blood sugar levels more steady and helps you feel fuller for a longer period (slower digestion). Protein also keeps the hunger hormone (ghrelin) in check so your hunger doesn't spike so high. What about eating for your workouts? Did you know you need to eat within 30-45 minutes to feed your muscles after a tough weight training workout? Do you know what you should eat before and after your workout? Post-workout nutrition is important to help your body recover from intense exercise. And, it will help you get ready for your next workout. You have to eat enough of the right foods (all the time) for your body to work properly---whether exercising, working, walking or just plain living. Train harder, smarter, safely and burn more fat like an Olympian! Be sure and download your <a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">Free Bodyweight 500 Metabolic Fat Burner Workouts</a> and start shaping your body faster! Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com/">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com/">My Fitness Hut</a> <a href="http://herfitnesshut.com/">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com/">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com/">Rapid Fat Loss and Six Pack Abs</a>

10 Ways Olympic Athletes Train to Burn Fat and get Lean

I love the Olympic Games because of the competition and because, for the most part, the world's countries can come together for 2 weeks....

Top 10 Runners' Foot Injury Prevention List

If you are a dedicated runner, you are at risk for more foot injuries than the average exerciser. Prevention of injuries is always best. If you train to run races such as 5Ks, 10Ks, marathons or triathlons, your risk for foot injuries increase even more. I have seen more than one friend over-training for these events and literally "running themselves into the ground." <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDAfjhWoTmRdm73Sd0vP7OJiXT_WA4QaXlSmvipc6BLeKx7ivKRVpPuFiVCHIpZQlhkJPQz3GQ84zwXtITSEAajI6SD2KmavasnLCS_SD3BT0wu2JisE6lySAc_d7OsKLmBahQvrd9yGgr/s1600/Marathon.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5513605001438230802" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDAfjhWoTmRdm73Sd0vP7OJiXT_WA4QaXlSmvipc6BLeKx7ivKRVpPuFiVCHIpZQlhkJPQz3GQ84zwXtITSEAajI6SD2KmavasnLCS_SD3BT0wu2JisE6lySAc_d7OsKLmBahQvrd9yGgr/s320/Marathon.jpg" style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 213px;" /></a> Repetitive stress injuries like <a href="http://myfitnesshut.blogspot.com/2008/05/article-series-lower-leg-injuries-and.html">plantar fasciitis</a>, runner's knee and <a href="http://myfitnesshut.blogspot.com/2008/04/article-series-lower-leg-injuries-and.html">Achilles tendinitis</a> are just a few of the injuries you should try and prevent. Its just common sense for runners to take care of their feet. Many of you don't adequately care for your feet. Did you know that every stride you take while running applies a force of 3-4 times your body weight across your knees, ankles and feet? Enough said! New York City podiatrist, <a href="http://www.nycfootcare.com">Dr. Oliver Zong</a>, is one of the premier cosmetic foot surgeons in the country. He serves as the Director of Surgery at NYC FootCare and is on the Board of Directors at Gramercy Park Surgery Center. Dr. Zong offers foot related advice and tips to runners training for and participating in the New York City Marathon. So, here is Dr. Zong's Top 10 injury prevention list for runners: 1. Stretching. Stretching primes the body for the strenuous activity. Stretch before and after running. Concentrate on the calves, hamstrings, quads and feet. 2. Shoes. Invest in a good pair of running shoes. They provide specific impact support that running demands. If your feet sweat heavily during running, try putting talcum powder in your shoes to keep feet dry. 3. Orthotics. If you have arch or heel pain, you may be a perfect candidate for orthotics. Visit a podiatrist to inquire about purchasing orthotics for your shoes. 4. Socks. Cotton socks absorb moisture. For a long run like a marathon, your feet may require a synthetic sock (containing acrylic), which helps alleviate moisture from your skin. Make sure that the seams of your socks are not in an area of pressure, which can lead to a lot of pain. If you cannot find a comfortable location for the seams, try turning socks inside out. 5. Anti-Inflammatory Medications. Do not pop Advil or Aleve before a race to prevent aches that may arise during the race. Save this treatment for the day after the race. Taking anti-inflammatory medications will mask any pain that is felt during the race and can lead to more serious injury. Pain is a valuable feedback mechanism that you need to pay attention to during a long run. 6. Groom Toenails. Make sure your toenails are not long before a race. They should not extend past the tip of your toe and should be shaped in a straight cut. If you do not properly groom your toenails before a marathon, you run the risk of developing an ingrown nail or even a fungal nail. 7. Toes. If you have a tendency to develop corns and callouses on the tips of your toes, try adding padding in your sneakers underneath your toes. If your toes or toenails turn black, you may have developed subungual hematoma (bleeding under the nails). This may cause nails to fall off. Keep the area clean and dry to prevent infection and seek treatment from your podiatrist. 8. Blisters. Blisters are the results of excessive friction between shoes and feet. Take preventative steps by making sure shoes fit properly and are laced up so that they are form fitting to your feet. If you are prone to blisters, apply Vaseline to problem areas prior to your run or try padded "blister proof" socks like those made by Thorlo. Additionally, applying moleskin to problem areas also prevents blisters from forming. 9. Visit Your Podiatrist. Dr. Zong's patients who run in the New York City Marathon make appointments the entire week before the race to get rid of corns, callouses, get moleskin, have their orthodics padded, and in some cases receive cortisone injections for their heel spurs (plantar fasciitis). 10. Finish Line. When the race is complete Dr. Zong says practice RICE: a. Rest your feet. b. Ice helps keep inflammation and swelling down. c. Compression with ACE wraps will also reduce swelling. d. Elevation will help your feet rest up for the next big run. <a href="http://www.nycfootcare.com">Dr. Zong</a> is credited with coining the terms, "Foot Makeover", "Foot Facelift", "The Toe Tuck", and "High Heel Feet". <a href="http://myfitnesshut.blogspot.com/search/label/Article%20Series--Lower%20Leg%20Injuries">Read my article series on lower leg running injuries</a>. Be sure and download your <a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">Free Bodyweight 500 Metabolic Fat Burner Workouts</a> and start shaping your body faster! Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com/">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com/">My Fitness Hut</a> <a href="http://herfitnesshut.com/">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com/">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com/">Rapid Fat Loss and Six Pack Abs</a>

Top 10 Runners' Foot Injury Prevention List

If you are a dedicated runner, you are at risk for more foot injuries than the average exerciser. Prevention of injuries is always best. I...

Swim Times Improve With Power Training

Your swim times can improve with speed and power training. Shorten those swim workouts! <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEipKKOs14IGhrpp5D5gAwhq7qRdVpmayeRB1z3t5SQs3MP-RUB9s5GbVgyCOL-exW1_6kNPHpgTeQEzTOKTXfOJ5FR34TGcoSeuh8BZwfRa5nslH6IX_oCba4L5BQa6i4nxJG8pBT1HO-dD/s1600/Swimmer.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5493848756706881154" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEipKKOs14IGhrpp5D5gAwhq7qRdVpmayeRB1z3t5SQs3MP-RUB9s5GbVgyCOL-exW1_6kNPHpgTeQEzTOKTXfOJ5FR34TGcoSeuh8BZwfRa5nslH6IX_oCba4L5BQa6i4nxJG8pBT1HO-dD/s320/Swimmer.jpg" style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 213px;" /></a> With runners, they must train fast to become faster. Current research shows that the same is true for swimmers. Long swim training sessions actually inhibit power development. Physiologist Dave Costill says: “Most competitive swimming events last less than two minutes. How can training for three to four hours a day at speeds that are markedly slower than competitive pace prepare the swimmer for the maximal efforts of competition?” To optimize strength and power, swimmers need to follow an exercise program out of the water that closely mimics their actions in the water. In other words, swimmers need to go workout in the gym too! Research has proven that there is no speed advantage gained by swimmers continuing to do high-volume swim training (long practice sessions). Swim coaches continue to do high-volume, low-intensity training no matter what research has proven. The disadvantages of high-volume swim training are: 1. Depletion of glycogen muscle stores which hampers performance. 2. Fatigue and depletion of fast-twitch muscle fibers which reduces force production. Sport-specific strength training should be combined with high speed swim training to improve swimming times. Here are some strength exercises for swimmers: Arm pull down exercises: Cable rotational front and back pulls: boosts forward propulsion by training the internal rotator cuff muscles by replicating the arm ‘pull down’ through the water. Rear pulls: promotes balanced strength around the shoulder joint by training the external muscles. This technique avoids shoulder injuries and helps train your core stability skills. Medicine ball single arm overhead throw: develops the power of the latissimus and pectoral muscles to improve the rate of force production in the shoulder by accelerating the arm hard. The focus is on producing the power from the shoulder and pulling across the body as you do in the crawl. Swiss ball body pulls: helps to develop core and shoulder strength. A closed kinetic chain movement where the moving limbs remain in contact with a fixed object, it is regarded as functional for sports performance. Uses the stomach muscles to support the spine, using a strong pull of the shoulder muscles to raise your body back to the parallel position. Leg kick exercises Hip extension and flexion kick: each leg is worked independently to increase the specificity for swimming. Mimics the upward and downward phases of the swimmers kick action, where the glutes and hamstrings extend and the hip flexors flex the leg at the hip. Dive start and push-off turn: The dive start and push off turn involves dynamic ankle, knee and hip extension. Barbell squat jumps: improves vertical jump performance by involving dynamic extension of the ankle, knee and hip joints and trains the calf, quadriceps and gluteal muscles. Helps you generate peak power by adding weight to the squat, so when you perform the jump squat with body weight only, the jump will be very fast and high. Swimmers can also benefit from using sprinting exercises on the running track. A more diversified swim training program will improve swimmers' competition times. Be sure and download your <a href="http://myfitnesshut.blogspot.com/p/dumbbell-and-medicine-ball-metabolic_17.html#.UeY_3tLqmuI">Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts</a> and start shaping your body faster! Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com">My Fitness Hut</a> <a href="http://herfitnesshut.com">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com">Rapid Fat Loss and Six Pack Abs</a>

Swim Times Improve With Power Training

Your swim times can improve with speed and power training. Shorten those swim workouts! With runners, they must train fast to become faster...

Play Golf Like Tiger Woods? Train Like A Tiger!

I saw Tiger Woods in person at a camp right after he won his first Masters Tournament....compared to now, he was a skinny kid! One person asked him this question: "What do you eat before a tournament?" His sheepish reply was something like, "a cheeseburger and fries!" That was then.....I'm sure he has a personal chef and nutritionist now..... Anyway, Tiger plays this weekend to try and win yet another Masters green jacket. His body is very athletic and muscular some 12 years later. That's a result of hard work in the weight room and good sports nutrition....you can do the same for your body even though you might not be able to play golf like Tiger. A stronger, more powerful body will make your golf game better....it just takes hard, smart work on your part... Be sure and download your <a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">Free Bodyweight 500 Metabolic Fat Burner Workouts</a> and start shaping your body faster! Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com/">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com/">My Fitness Hut</a> <a href="http://herfitnesshut.com/">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com/">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com/">Rapid Fat Loss and Six Pack Abs</a>

Play Golf Like Tiger Woods? Train Like A Tiger!

I saw Tiger Woods in person at a camp right after he won his first Masters Tournament....compared to now, he was a skinny kid! One person ...

Play Basketball For Cardio Exercise

Play basketball for your cardio exercise if you need a change from your normal <a href="http://myfitnesshut.blogspot.com/2009/03/fat-burning-time-saving-workout.html">cardio routine</a>....cardio on machines can get boring pretty fast....and you may not have time to go to the gym...you can also <a href="http://myfitnesshut.blogspot.com/search/label/Article%20Series--Weight%20Loss%2FFat%20Loss%20Plateau">break through plateaus</a> when you make a change from your normal cardio routine... I'll choose fun exercise every time if it has the exercise benefits that I need...playing basketball the right way is great cardio exercise! It also has other exercise benefits. One important note: you need healthy knees and a healthy back or basketball for cardio exercise won't work for you! What is playing basketball the right way? 1. <a href="http://myfitnesshut.blogspot.com/2009/02/burn-more-fat-with-simple.html">Sprinting</a> when you should sprint will burn major calories and fat. 2. Jumping with maximum effort. I don't care if you can't jump high! Jumping fast and explosive is plyometrics and playing basketball requires alot of repeat jumps. 3. Play defense the right way! Playing defense is tough because you have to keep your body in a low, athletic position and constantly move your feet. This will also help your agility and balance. 4. You should do alot of jogging (between sprints) when you play basketball. Notice I said jogging and not walking! 5. Don't just stand around on the offensive end waiting for someone to pass you the ball! Run around and get yourself open or get in position to get the rebound. In the spirit of "March Madness," play basketall this week for your cardio exercise. Take a break from your normal cardio routine! Be sure and download your <a href="http://www.yourfitnessuniversity.com/bodyweight_500_metabolic_fat_burner_workouts.html">Free Bodyweight 500 Metabolic Fat Burner Workouts</a> and start shaping your body faster! Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com/">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com/">My Fitness Hut</a> <a href="http://herfitnesshut.com/">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com/">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com/">Rapid Fat Loss and Six Pack Abs</a>

Play Basketball For Cardio Exercise

Play basketball for your cardio exercise if you need a change from your normal cardio routine .... cardio on machines can get boring pretty ...

Get In Shape For Your Ski Trip!

Read Mary's story on <a href="http://herfitnesshut.com/2008/12/26/see-didnt-wait-until-january-to-start-workouts/">Her Fitness Hut's Blog</a> about how she didn't wait until January to get started on her way to reaching her fat loss goals! First off, I recommend that you adopt a "lifestyle of fitness" and not just a short "fix-me-up" exercise program! <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0Bds7GaxAitOGT98C3HaT6lnqTz1sRGlg0Zs0PwMyg-GTdENzJCJMqhSJkSbk4iqfdZYwawQOGXNRD4Nxe6Y9k6EdQaU-Ek5xeajIlqrxkzyex8kz4LMPgwNy2yOJ3kOyBWxn-ielXtTQ/s1600-h/skier.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5284142094176899106" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0Bds7GaxAitOGT98C3HaT6lnqTz1sRGlg0Zs0PwMyg-GTdENzJCJMqhSJkSbk4iqfdZYwawQOGXNRD4Nxe6Y9k6EdQaU-Ek5xeajIlqrxkzyex8kz4LMPgwNy2yOJ3kOyBWxn-ielXtTQ/s320/skier.jpg" style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 181px;" /></a> I also realize that you can get started exercising in different ways....some people have never "really tried" to stay fit (for whatever reason) and they don't know "what they're missing" with the healthy and feel-good effects that regular exercise gives! I'm not a skier (I prefer snow tubing or sledding) but you will have a better time on your expensive trip if you are in physical condition! Here's a tip: you are more likely to get a serious knee injury like, a <a href="http://sportsfitnesshut.blogspot.com/2007/12/sports-injuries-article-series-part-2.html">knee ACL tear</a>, when you ski instead of snowboard....just something for you to think about! Get your body in shape to ski with a full-body strength program and <a href="http://myfitnesshut.blogspot.com/2008/07/simple-effective-cardio-workout.html">interval cardio training</a>. If you have not been active, get your doctor's clearance, and start <a href="http://www.yourfitnessuniversity.com/fatblasterkickstart.html">My Fitness Hut's Fat Blaster Athletic Training System</a>! Exercising for 3-4 weeks before your ski trip can make a huge difference! And, you will have lost some fat and weight by then! Some good exercises to prepare you for skiing: Core Strength: planks, side planks, ab ball rollouts, ab ball jack knifes, bridges, MB chops, supermans and mountain climbers General Strength: squats (1-leg and 2-leg), deadlift, lunges, step ups, bentover rows, bench press, shoulder press, triceps dips Ski-Specific Strength: slalom jump rope, ski jumps, side lunges, transverse lunges, long jumps, depth jumps and squat jumps Happy and safe skiing---or snowboarding! Do you need help with meal planning? Don't wait until January to do something about your eating habits! Start taking steps now! Be sure and download your <a href="http://www.yourfitnessuniversity.com/bodyweight_500_metabolic_fat_burner_workouts.html">Free Bodyweight 500 Metabolic Fat Burner Workouts</a> and start shaping your body faster! Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com/">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com/">My Fitness Hut</a> <a href="http://herfitnesshut.com/">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com/">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com/">Rapid Fat Loss and Six Pack Abs</a>

Get In Shape For Your Ski Trip!

Read Mary's story on Her Fitness Hut's Blog about how she didn't wait until January to get started on her way to reaching her f...

Burpees--A Great Cardio Routine

You know I don't like fitness gadgets, gimmicks, weight loss pills/powders/patches or any <a href="http://myfitnesshut.blogspot.com/2007/10/truth-about-commercial-weight-loss.html">quick weight loss scheme</a>.....If you need to change up your high intensity <a href="http://myfitnesshut.blogspot.com/2008/07/simple-effective-cardio-workout.html">interval cardio</a> routine, here is a great choice----do full speed burpees for 20 minutes.....trust me, it is a great full-body exercise that will increase your strength endurance, power and <a href="http://myfitnesshut.blogspot.com/2007/10/anaerobic-exercise-for-middle-aged-and.html">anaerobic conditioning</a> (remember, aerobics is an exercise done for more than 2 straight minutes). Exercises like sprints are anaerobic. Research has proven that anaerobic conditioning will give you superior <a href="http://myfitnesshut.blogspot.com/2008/03/you-need-to-burn-subcutaneous-and.html">fat loss</a> and heart health. <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9VDeROv4RFJTmqHJv6Kzgp_-wVVTqM6KPQ_Ht44rISZgSzQTPOwPPIho50MTZ6zwd7j1u7zOkI3PuQCnX0XSedjkHxrFLY1-3YT3-yKBDjh_9cHY9GsipCzxpL4ilepgW6nYnqxA2EdYH/s1600-h/Burpees.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5262822512701763282" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9VDeROv4RFJTmqHJv6Kzgp_-wVVTqM6KPQ_Ht44rISZgSzQTPOwPPIho50MTZ6zwd7j1u7zOkI3PuQCnX0XSedjkHxrFLY1-3YT3-yKBDjh_9cHY9GsipCzxpL4ilepgW6nYnqxA2EdYH/s320/Burpees.jpg" style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 181px;" /></a> You can use the burpee exercise as an interval cardio routine to ramp up your fat-burning and conditioning: --1 minute full speed burpees --2 minutes walk or jog --Do this routine for 20 minutes and you're done! From a squat position with your hands on the floor, kick your feet back to a pushup position. Quickly return your feet to the squat position and jump as high as you can from the squat position. Repeat this exercise at full speed for 1 minute! Whew! Walk or jog for 2 minutes and burpee again! Go for it! Train hard and smart! Be sure and download your <a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">Free Bodyweight 500 Metabolic Fat Burner Workouts</a> and start shaping your body faster! Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com/">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com/">My Fitness Hut</a> <a href="http://herfitnesshut.com/">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com/">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com/">Rapid Fat Loss and Six Pack Abs</a>

Burpees--A Great Cardio Routine

You know I don't like fitness gadgets, gimmicks, weight loss pills/powders/patches or any quick weight loss scheme .....If you need to c...

Train Hard For Marathons......But Know When To Back Off

This just in.....if you get "too skinny" because of your workouts, then you're over-training and/or not eating enough! Marathon, half-marathon and triathlon competitors take note: being "rail thin" does not look good and has to be unhealthy! Back off (or taper off as you say) your training and take care of yourself! Mark, what's bringing this rant on? I've seen more than one friend over-training for these events and literally "running themselves into the ground" with: 1. Repetitive stress injuries like <a href="http://myfitnesshut.blogspot.com/2008/05/article-series-lower-leg-injuries-and.html">plantar fasciitis</a>, runner's knee and <a href="http://myfitnesshut.blogspot.com/2008/04/article-series-lower-leg-injuries-and.html">Achilles tendinitis</a>. 2. Poor food intake. Common sense would tell you that "I need to eat more" because I'm burning calories like crazy during training. Marathoners, swimmers, triathletes need high amounts of daily carbs. About 3.5 to 4.5 grams per pound of body weight is needed. So, a 180 pound athlete would need 630 to 810 grams of carbs per day. These athletes sometimes use <a href="http://sportsfitnesshut.blogspot.com/2008/03/carbohydrate-loading-may-help.html">carbohydrate loading</a> before events. Endurance athletes also need higher levels of protein to continually rebuild and repair the body's muscles and tissues. For example, if you weigh 190 pounds and want a high protein intake (0.9 gms/lb), you'll need 171 grams of protein. Just eat foods with protein sources in every meal and you should be fine. You also need adequate <a href="http://myfitnesshut.blogspot.com/2008/10/focus-on-my-fitness-huts-top-100_23.html">fat intake</a>. As a marathoner or triathlete, you can benefit from eating moderate amounts of fat (such as flax oil and omega 3s found in coldwater fish) because of the availability of oxygen during exercise or competition. 3. Loss of muscle mass. Marathoners and triathletes should <a href="http://myfitnesshut.blogspot.com/2008/05/marathoners-should-cross-train.html">cross-train</a> with <a href="http://sportsfitnesshut.blogspot.com/2008/06/running-wont-give-you-leg-strength.html">strength exercises</a>, running exercises (sprints and long distance runs) and <a href="http://sportsfitnesshut.blogspot.com/2007/11/sports-power-article-series-part-4.html">power exercises</a>. This will make you a stronger more efficient runner. 4. If you end your marathon or triathlon competition with worst long-term health and fitness, then you need to adjust your training for these events. Train hard and smart! Be sure and download your <a href="http://www.yourfitnessuniversity.com/bodyweight_500_metabolic_fat_burner_workouts.html">Free Bodyweight 500 Metabolic Fat Burner Workouts</a> and start shaping your body faster! Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com/">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com/">My Fitness Hut</a> <a href="http://herfitnesshut.com/">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com/">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com/">Rapid Fat Loss and Six Pack Abs</a>

Train Hard For Marathons......But Know When To Back Off

This just in.....if you get "too skinny" because of your workouts, then you're over-training and/or not eating enough! Marath...

Lower Leg Injuries and Exercise, 3

A knee anterior cruciate ligament (ACL) injury is the most common injury affecting the knee joint. About 70% of all serious knee injuries involve damage to the ACL. And, about 80% of these injuries occur without any contact (i.e., <a href="http://sportsfitnesshut.blogspot.com/2008/04/avoid-knee-injuries-with-proper.html">jumping, landing</a>, etc.). There are some training techniques you can use to lessen the risk of this injury. The knee ACL is located within the capsule of the knee and connects the thigh bone (femur) to the shin bone (tibia). Pictured below is a torn knee ACL: <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCZv5ZUwVil0_jzjrVxoFCcWTW3Oi88PfuRMCJzqDBnulZkZOdca0h7PPk85OqxKX-yCRQmo75WEMgSGP7MoZ67mAJY7hOE7Dny3oUhINk5KSo55RPskvESScOca84hsrpt1s0u7ZPVvg/s1600-h/Knee+ACL.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5140393613415675554" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCZv5ZUwVil0_jzjrVxoFCcWTW3Oi88PfuRMCJzqDBnulZkZOdca0h7PPk85OqxKX-yCRQmo75WEMgSGP7MoZ67mAJY7hOE7Dny3oUhINk5KSo55RPskvESScOca84hsrpt1s0u7ZPVvg/s320/Knee+ACL.jpg" style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" /></a> Most ACL injuries occur when you decelerate, come to a sudden stop or land with improper technique while placing too much stress on the knees. You should dominate the hamstrings, hips and glutes during movement. The hips are often under-used when running. Another common mechanical breakdown is when the knees protrude far in front of the feet when decelerating, landing or squatting. This puts undue stress on the knees and often causes injury. Also, when the quadriceps are much stronger than the hamstrings, this can cause an ACL injury. Research has shown that the hamstrings play an important role in stabilizing the knee and protecting the ACL during deceleration. Females injure their ACLs at six times the rate of males. Females demonstrate a lower hamstring to quadricep ratio. This means they typically have weaker hamstrings compared to males. They also demonstrate different muscle activation patterns compared to males. Females are typically quadricep dominant which means they use their strong quadriceps muscles and do not use their weak hamstrings enough.Strength training for females should be adjusted to adequately strengthen the hamstrings. <a href="http://sportsfitnesshut.blogspot.com/2007/08/two-important-exercises-for-baseball.html">Lateral lunges and other lateral exercises</a> teaches you how to move correctly while dominating movement with the hips. You should also learn <a href="http://sportsfitnesshut.blogspot.com/2008/04/avoid-knee-injuries-with-proper.html">proper landing techniques</a> using exercises such as vertical jumps, broad jumps and depth jumps. Surgery will be necessary for a tear of the ACL. Usually, the tear is repaired by using a part of another healthy ligament to replace the damaged ACL. Rehabiliation for a torn ACL takes about 3-4 months and it takes 8 months or more before you can return to normal exercise activities. <a href="http://myfitnesshut.blogspot.com/p/14-day-fat-loss-program.html#.Ue414tLqmuI">Be sure and download your FREE 14-Day Accelerated Fat Loss Program from My Fitness Hut</a> and start burning fat and building your lean body! Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com">My Fitness Hut</a> <a href="http://herfitnesshut.com">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com">Rapid Fat Loss and Six Pack Abs</a>

Lower Leg Injuries and Exercise, 3

A knee anterior cruciate ligament (ACL) injury is the most common injury affecting the knee joint. About 70% of all serious knee injuries ...

Don't Let Exercise Cause Chronic and Degenerative Injuries

I just finished an intense 20 minute interval cardio session in which I burned about 300 calories. For those of you counting at home, that's about 100 calories every 6.5 minutes. I could do this type of workout (and many do) or a variation of it every day. And, if I did this, my body would break down in short order. Even when I was at the height of my athletic mojo playing college ball, I still needed a day or two off each week to <a href="http://myfitnesshut.blogspot.com/2008/03/take-rest-day-from-working-out-active.html">rest and recover</a>. You are no different. Don't think that you are being smart, or tough, by working out every day of the week. You can be a "workout warrior" and still be smart about it. Trust me, your body will break down if you don't treat it right. The cumulative effect of various injuries will take its toll on you. And, that could lead to chronic or degenerative injuries. Chronic injuries can be caused by over-training, muscle imbalances and <a href="http://myfitnesshut.blogspot.com/search/label/Article%20Series--Posture">uncorrected postural deficiencies</a>. Furthermore, muscle imbalances and postural problems are made worse by over-training. And, since chronic injuries come on gradually, you are more apt to "play through the pain." Leave that attitude to people getting paid to compete. You need to take care of the only body you have. Degenerative conditions can become non-reversible and many are associated with long-term joint problems. Sometimes, previously unrehabilitated injuries turn into degenerative conditions (such as <a href="http://myfitnesshut.blogspot.com/2007/12/exercise-technique-article-series-part.html">low back problems</a>, <a href="http://sportsfitnesshut.blogspot.com/2007/12/article-series-sports-injuries-part-1.html">shoulder problems</a> or <a href="http://sportsfitnesshut.blogspot.com/2007/12/sports-injuries-article-series-part-2.html">knee problems</a>). Some arthritic conditions are brought on by the cumulative effect of previous injuries. Don't underestimate rest and recovery during your exercise program. <a href="http://myfitnesshut.blogspot.com/p/14-day-fat-loss-program.html#.Ue414tLqmuI">Be sure and download your FREE 14-Day Accelerated Fat Loss Program from My Fitness Hut</a> and start burning fat and building your lean body! Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com">My Fitness Hut</a> <a href="http://herfitnesshut.com">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com">Rapid Fat Loss and Six Pack Abs</a>

Don't Let Exercise Cause Chronic and Degenerative Injuries

I just finished an intense 20 minute interval cardio session in which I burned about 300 calories. For those of you counting at home, that...

Recovery From Intense Exercise

A study from Griffith University in Queensland, Australia found that recovery times from intense workouts are the same for old and young athletes. This is true even though muscles weaken with aging because of decreased muscle fibers (the remaining muscle fibers work as well as those for a younger athlete). The tests were performed using two groups of experienced cyclists racing in 30-minute time trials on three consecutive days. The first group had an average age of 24 while the second group's average age was 45. Both groups maintained their average power, had the same amount of muscle damage and had the same drop in their maximal heart rate during the third time trial. Loss of muscle fibers may be part of the reason why older athletes must work harder to stay even with younger athletes. Be sure and download your <a href="http://www.yourfitnessuniversity.com/bodyweight_500_metabolic_fat_burner_workouts.html">Free Bodyweight 500 Metabolic Fat Burner Workouts</a> and start shaping your body faster! Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com/">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com/">My Fitness Hut</a> <a href="http://herfitnesshut.com/">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com/">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com/">Rapid Fat Loss and Six Pack Abs</a>

Recovery From Intense Exercise

A study from Griffith University in Queensland, Australia found that recovery times from intense workouts are the same for old and young ath...

Growth Hormone---Your Body Produces It Naturally!

With all the talk about some athletes using growth hormone formulas (which is stupid in my opinion), you should know that your body naturally produces growth hormone. According to research, growth hormone in your adult body works great to produce the exercise results you want. Growth hormone elevations during exercise have been shown to decrease body fat and increase protein synthesis after exercise. Growth hormone helps promote tissue repair and muscle mass growth from lifting weights. Research also shows that growth hormone increases in proportion to exercise duration during aerobic activity. Finally, growth hormone increased more in men than in women when both had the same exercise load. HARD, SMART WORKOUTS WILL GIVE YOU ALL THE GROWTH HORMONE INCREASES THAT YOU NEED! YOU DON'T HAVE TO TAKE SHORTCUTS WITH FORMULAS THAT COULD BE DANGEROUS FOR YOUR BODY! Be sure and download your <a href="http://www.yourfitnessuniversity.com/bodyweight_500_metabolic_fat_burner_workouts.html">Free Bodyweight 500 Metabolic Fat Burner Workouts</a> and start shaping your body faster! Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com/">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com/">My Fitness Hut</a> <a href="http://herfitnesshut.com/">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com/">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com/">Rapid Fat Loss and Six Pack Abs</a>

Growth Hormone---Your Body Produces It Naturally!

With all the talk about some athletes using growth hormone formulas (which is stupid in my opinion), you should know that your body naturall...

Water Intoxication (Hyponatremia)

Most of the people I know don't drink enough water! So who gets intoxicated by drinking too much water? One group that is at risk are runners (especially marathoners). Hyponatremia is basically a low concentration of sodium in the blood. Sodium is required to draw and distribute water through membranes in the body. When you sweat, you lose water and salt. If the sodium levels in your blood get too low (hyponatremia), you will no longer be able to move water across your body's membranes and you will become dehydrated - even if you are drinking enough water. Some of the signs and symptoms of hyponatremia include bloating, upset stomach, nausea, headaches, cramps, disorientation, slurred speech and confusion. Untreated, hyponatremia and dehydration can lead to collapse, convulsions, and sometimes even death. Everyone is different, but generally you should try to ingest 1 gram of sodium per hour during a long event. You should also increase your sodium intake in the days leading up to the race. Ingest about 10-25 grams of salt per day before the race. You can't drink enough sports drink per hour during a long race (it would take about 2 liters of drink to get 1 gram of sodium). Salt tablets and salty foods (such as crackers or pretzels) are an option. Salt tablets and water are a good combination during a race. It is also possible to become hyponatremic without sweating out all your salt. Over-hydration in a cooler climate can cause low sodium concentrations in the blood. When preparing for a race, practice salt replacement while training, increase salt intake in the days leading up to the race, drink an amount of fluid which is appropriate to the race climate, and ingest salt during the race if the day is hot. Be sure and download your <a href="http://www.yourfitnessuniversity.com/bodyweight_500_metabolic_fat_burner_workouts.html">Free Bodyweight 500 Metabolic Fat Burner Workouts</a> and start shaping your body faster! Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com/">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com/">My Fitness Hut</a> <a href="http://herfitnesshut.com/">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com/">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com/">Rapid Fat Loss and Six Pack Abs</a>

Water Intoxication (Hyponatremia)

Most of the people I know don't drink enough water! So who gets intoxicated by drinking too much water? One group that is at risk are...

Female Athletes Should Train The Same Way As Males

Speed and explosive strength training are the same for both females and males. While males do have more physical strength than females, the same biomechanical motions are used by both sexes. Therefore, females need to train the same way as males. And women shouldn't worry about getting too bulky. Proper training will allow women to remain flexible (and not muscle-bound) while gaining strength. Be sure and download your <a href="http://www.yourfitnessuniversity.com/bodyweight_500_metabolic_fat_burner_workouts.html">Free Bodyweight 500 Metabolic Fat Burner Workouts</a> and start shaping your body faster! Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com/">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com/">My Fitness Hut</a> <a href="http://herfitnesshut.com/">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com/">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com/">Rapid Fat Loss and Six Pack Abs</a>

Female Athletes Should Train The Same Way As Males

Speed and explosive strength training are the same for both females and males. While males do have more physical strength than females, th...