Tuesday, June 2, 2009
acute and long-term effects of exercise on mood
The more intense the exercise, the longer the elevated mood. Even moderate intensity affected mood for several hours after training was stopped. Read more from the American College of Sports Medicine annual meeting
Monday, June 1, 2009
picking out the correct training shoe
Newswise — It seems like there are as many different types of athletic shoes as there are people to wear them. So how do you know which one is right for you and your activities? Is it the cool style or the vibrant colors that should attract you to a shoe? Or is it the fit, function and structure of a shoe?
“There are hundreds of athletic shoes you can choose from. It’s very important to choose the correct shoe for the activity or sport you participate in because it can help you perform better and help keep you injury free,” explains University of Michigan MedSport Athletic Training Clinical Specialist Vahan Agbabian. However, choosing the appropriate shoe isn’t an easy task due to the hundreds of shoes avaiable.
The prescription for a correct athletic shoe includes knowing your foot type, knowing your mobility and flexibility levels and knowing what activity you want to purchase the shoe for. Agbabian stresses the importance of choosing the correct shoe based on your foot type.
“If you have a higher arched foot, a higher arch shoe will probably feel more comfortable. For example, a Nike brand has a type of shock system and your heel is propped up with this device and with the heel propped up it matches a high arch foot type,” says Agbabian.
Not only is structure of the shoe important, but so is flexibility of the person’s feet and flexibility of the shoe. Athletic shoes must be flexible or your foot will fight them as it rolls through each step, leading to shin splints. Twist them and they should twist. Bend them and they should bend at the ball of the foot, not in the middle of the arch. Set them down and poke the toe - it should rock as the toe should be slightly off the ground. If it passes these tests, it might be the correct pair.
Agbabian warns that “the type of shoe you choose should match your activity level.” For example, if someone is trying to find a shoe to play tennis in, it needs to have enough stability to hold up to the demands of tennis -- sprinting to the net, serving and cutting. You wouldn’t want to play tennis in running shoes, Agbabian says, because they don’t provide the stability you need. Running shoes aren’t designed for that kind of stability.
“Probably the one shoe style that allows you the most variability is a cross training shoe. You can run, be on the court, and go in the gym to work out,” explains Agbabian. A cross training shoe is a style that carries characteristics of different types of shoes. Cross training shoes offer enough stability as well as comfort in order for individuals to participate in a variety of activities.
The most common problem that Agbabian and his colleagues see with people who have been wearing improper or incorrect shoes are blisters.
“If their foot type really doesn’t match the correct shoe then injury is likely to occur, such as ankle sprains and chronic pains that eventually travel up the leg,” Agbabian says. He often sees patients who have a wider, flat foot who are using a shoe that’s not wide enough. The foot collapses, it flattens out more, and thus puts a lot of strain on their shins. This leads to the classic case of shin splints.
When deciding to replace a pair of shoes, consider the shoe’s construction and what activity the shoe is designed for. Even if shoes feel OK, they may be losing their ability to cushion and support your feet after prolonged use. Agbabian suggests changing running and walking shoes every 500 to 600 miles and court shoes such as basketball shoes after every season played. If shoes get to 500, 600 or 700 miles they begin to wear down or break a bit, then it’s time to change shoes.
The U-M team offers these quick tips that everyone should follow in order to find the “right” pair of athletic shoes:
* Shop for shoes in the afternoon, when your feet are at maximum size. (They swell during the day.)
* Wear the socks you normally wear with athletic shoes to assure the right fit.
* Try on both shoes. Most people's feet vary a bit in size from each other, so you should be sure the shoes fit your largest foot comfortably.
* Check for space at the end of your longest toe. There should be enough to let you move without pinching. Some experts recommend the length of a thumbnail.
* If you're a woman and your feet are wide, try men's shoes. These are usually cut wider. To find a size for starters, start with your own size, and subtract two.
* Move around in the shoes, and insist that they feel like a perfect fit right away. If they don't, keep looking.
* Don't shop by price alone, but do look for materials that breathe and good workmanship.
“There are hundreds of athletic shoes you can choose from. It’s very important to choose the correct shoe for the activity or sport you participate in because it can help you perform better and help keep you injury free,” explains University of Michigan MedSport Athletic Training Clinical Specialist Vahan Agbabian. However, choosing the appropriate shoe isn’t an easy task due to the hundreds of shoes avaiable.
The prescription for a correct athletic shoe includes knowing your foot type, knowing your mobility and flexibility levels and knowing what activity you want to purchase the shoe for. Agbabian stresses the importance of choosing the correct shoe based on your foot type.
“If you have a higher arched foot, a higher arch shoe will probably feel more comfortable. For example, a Nike brand has a type of shock system and your heel is propped up with this device and with the heel propped up it matches a high arch foot type,” says Agbabian.
Not only is structure of the shoe important, but so is flexibility of the person’s feet and flexibility of the shoe. Athletic shoes must be flexible or your foot will fight them as it rolls through each step, leading to shin splints. Twist them and they should twist. Bend them and they should bend at the ball of the foot, not in the middle of the arch. Set them down and poke the toe - it should rock as the toe should be slightly off the ground. If it passes these tests, it might be the correct pair.
Agbabian warns that “the type of shoe you choose should match your activity level.” For example, if someone is trying to find a shoe to play tennis in, it needs to have enough stability to hold up to the demands of tennis -- sprinting to the net, serving and cutting. You wouldn’t want to play tennis in running shoes, Agbabian says, because they don’t provide the stability you need. Running shoes aren’t designed for that kind of stability.
“Probably the one shoe style that allows you the most variability is a cross training shoe. You can run, be on the court, and go in the gym to work out,” explains Agbabian. A cross training shoe is a style that carries characteristics of different types of shoes. Cross training shoes offer enough stability as well as comfort in order for individuals to participate in a variety of activities.
The most common problem that Agbabian and his colleagues see with people who have been wearing improper or incorrect shoes are blisters.
“If their foot type really doesn’t match the correct shoe then injury is likely to occur, such as ankle sprains and chronic pains that eventually travel up the leg,” Agbabian says. He often sees patients who have a wider, flat foot who are using a shoe that’s not wide enough. The foot collapses, it flattens out more, and thus puts a lot of strain on their shins. This leads to the classic case of shin splints.
When deciding to replace a pair of shoes, consider the shoe’s construction and what activity the shoe is designed for. Even if shoes feel OK, they may be losing their ability to cushion and support your feet after prolonged use. Agbabian suggests changing running and walking shoes every 500 to 600 miles and court shoes such as basketball shoes after every season played. If shoes get to 500, 600 or 700 miles they begin to wear down or break a bit, then it’s time to change shoes.
The U-M team offers these quick tips that everyone should follow in order to find the “right” pair of athletic shoes:
* Shop for shoes in the afternoon, when your feet are at maximum size. (They swell during the day.)
* Wear the socks you normally wear with athletic shoes to assure the right fit.
* Try on both shoes. Most people's feet vary a bit in size from each other, so you should be sure the shoes fit your largest foot comfortably.
* Check for space at the end of your longest toe. There should be enough to let you move without pinching. Some experts recommend the length of a thumbnail.
* If you're a woman and your feet are wide, try men's shoes. These are usually cut wider. To find a size for starters, start with your own size, and subtract two.
* Move around in the shoes, and insist that they feel like a perfect fit right away. If they don't, keep looking.
* Don't shop by price alone, but do look for materials that breathe and good workmanship.
Thursday, May 21, 2009
2 Cincinnati schools make US News & World Report top 100 list
Can you guess who they are? Click here for the list and article.
Sunday, May 17, 2009
Thursday, May 14, 2009
study: strength training beneficial for young athletes (why didn't I think of that?!)
Participating in even a short-duration strength-training program during childhood and especially during adolescence may not only improve one’s body composition, but also increase self-esteem and improve blood lipid profiles, according to a study published in the May/June issue of Sports Health A Multidisciplinary Approach.
The most recent research in this area has found that child and pre-adolescent athletes can improve their strength by 30-50 percent after just 8-12 weeks in a strength-training program. Other benefits also include improved bone mineral density and body composition, balance, lipid profiles and self-esteem,” reports co-authors Katherine Stabenow Dahab, MD and Teri Metcalf McCambridge, MD, FAAP from Johns Hopkins Hospital in Baltimore, Maryland.
The study reviewed relevant research, consensus guidelines, and position statements to present a comprehensive review and guidelines for safe and effective youth strength training. The study recommends an individualized program based on age, maturity, and personal goals and objectives of the youth athlete. A comprehensive youth strength-training routine should incorporate: • Ten to 20 minutes of warm up and cool down (5-10 minutes for each segment) • A variety of resistance types (free weights, weight machines, rubber tubing, and medicine balls) • Training the major muscle groups (chest, shoulders, back, arms, legs, abdomen, and lower back) • A balanced effort between flexion and extension of the upper and lower body joints
“The goal is to perform two to three exercises per muscle group. Start with one to two sets per exercise, with 6 to 15 repetitions in each set,” explains Dahab. “The participant should rest one to three minutes between sets. Appropriate weight should allow 10-15 repetitions to be completed with proper form, some fatigue, but not complete exhaustion.”
In addition, the study suggests that adult supervision is a central part of the strength training program’s success or failure. “Injuries that do occur to the youth athlete are a direct result of lack of supervision, misuse of equipment, lifting inappropriate amounts of weight, or use of improper techniques. It is crucial that a trained professional teach youth athletes proper form, as well as how and when to add weight.” Dahab warns. As with any form of exercise a physician’s clearance is important to obtain and a pre-training physical is recommended.
“The health benefits of strength training far outweigh the potential risks. Strength training, when done correctly, can improve the strength, and overall health of children and adolescents of all athletic abilities. This is especially important in today’s society where childhood obesity rates continue to rise.” Dahab concludes.
Published bimonthly, Sports Health is a collaborative publication from the American Orthopaedic Society for Sports Medicine (AOSSM), the American Medical Society for Sports Medicine (AMSSM), the National Athletic Trainers’ Association (NATA), and the Sports Physical Therapy Section (SPTS). Other organizations participating in the publication include the American Academy of Pediatrics and the American Osteopathic Academy of Sports Medicine (AOASM). For more information on this study, please e-mail Lisa Weisenberger at lisa@aossm.org or visit www.sportshealthjournal.org.
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