Every second of the day, someone aged 65 or older will fall. 36 million falls will occur annually, and this accounts for 95% of hip fractures in the U.S. Strength training is a relatively easy way to help decrease a person’s fall risk, and positively affect many different aspects of their life. Starting a new strength training routine can be an easy thing, albeit sometimes scary, to add to your schedule to make sure you reduce your risk of age-related ailments and maladies. There is a lot of information that exists in the resistance training world, and sometimes it can be daunting to get started when there is a plethora of information out there of what is “best” or “optimal”. This article looks to simplify the process for you, as well as give you tips for building consistency in your routine.
Getting into the gym that first time can be pretty intimidating. Especially with that guy screaming in the corner as he deadlifts 400 lbs. Below, we’ll go over a plan you can bring into the gym on your first week and progress independently when you feel comfortable. If you experience any pain while exercising, stop and seek help from a physician or a physical therapist.
Gymnasts are strong, and they have to be to do their amazing tumbling passes, hang and spin on the bars, and perform their routines on beam or pommel horse. Weight lifting is a common way that many athletes build strength. However, in the gymnastics world, weight lifting has mixed reactions. Historically, many gymnastic coaches and athletes have discouraged weight lifting routines as they may “bulk” up the athlete. Gymnasts need to maintain certain agility and flexibility to perform their skills and be able to fly through the air. The question becomes, “can a gymnast lift weights for strengthening purposes without causing harm?”
When the weather outside doesn’t cooperate, we can be left with what we have at home to get a good upper body workout. Let’s look at a few exercises that require little to no equipment to do at home when you can’t get out of the house.
It’s 2023, and you’re another year older, and multiple sources have emphasized over your lifetime that your muscle strength and size will decline with age and take a noticeable sharp decline after 30, right? Well, that trend is largely context dependent. Age-related changes will indeed occur, but the magnitude will be largely based on an individual’s activity status and resistance-training status. Individuals who are sedentary are the most at risk for this aging phenomenon. If you implement resistance training and keep your nutrition in check, you can effectively slow or hold off age-related changes in muscle mass and strength.
With winter in full effect, it is time to shift the focus of training for our throwers toward preparation for the spring. As the demand for increased pitch speed increases, it is important that throwing athletes make the most of the winter to reduce their risk of injury before ramping up their throwing in preseason training. Although most throwing injuries occur in the arm, athletes can minimize injury risk and increase pitch count by focusing on leg strength and core stability in addition to mechanics.
Cardiovascular disease has been the leading cause of death over the last century. Cardio exercise, also called aerobic exercise, has become popular due to its benefits for the cardiovascular system. However, aerobic exercise is not the only form of exercise. Anaerobic exercise is another form that people of all ages need to participate in to achieve optimal health.
Anaerobic exercise is defined as exercise of high intensity and short duration where oxygen is not the primary energy source. Anaerobic means “without oxygen,” and instead of using oxygen as the energy source, the body uses stored energy in the muscles and fat.
If you know anything about youth baseball, the season seems never ending as kids go from one team to another and never seem to have an offseason. Most youth baseball players and parents don’t realize that the offseason is equally if not more important than the regular season. It is a chance for the body to recover and adapt to the changes that were imposed on it during the regular season. Now the offseason does not mean it’s time to sit around and do nothing; it’s a great chance to improve your strength and conditioning and address asymmetries as well as faults in your throwing motion.