Heads aren’t only turning, they’re also getting knocked around more, which is upping concussion rates. Concussions, especially among male athletes, are a hot topic these days, even getting Hollywood treatment in the 2015 movie Concussion, starring Will Smith. Yet here’s the surprise: Women have higher rates of concussions than men and can struggle more with recovery. So why is nobody talking about concussions in female athletes? As with some other health conditions, women have largely been ignored in concussion research. The main reason? “Women don’t play football, and that’s where some of the highest rates of concussions occur,” says Summer Ott, Pys.D., neuropsychologist and director of the Concussion Program at Memorial Hermann Ironman Sports Medicine Institute in Houston. Yet times are changing, namely because researchers are now paying closer attention to concussions in female athletes and focusing on sports in which women do participate, including basketball and soccer, the two highest concussion-causing sports for women. Their research has unearthed some surprising differences.
0 Comments
Been playing around with the site and to make it easier for me to keep up with, I decided to combine all my efforts into a single blog instead of different pages of blogs.
Five Fascinating Breast-Related Factoids
You put fitness so high on your priority list that you never let it slide, even when you travel. That means booking a hotel with a fitness center, perhaps choosing lodging near trails.
But like anything else you do in life, you want to stay safe. After all, there’s rarely an attendant at hotel gyms and pools, and if you decide to venture off the property to sweat, you might be on your own. So how do you stay safe, especially when traveling solo? When Indoors At A Hotel GymClip on. Use the safety catch on the treadmill. It may not be cool to clip on a leash-like device, but it could keep you safe, says running coach Jenny Hadfield, co-author of Running for Mortals (Rodale, 2007), who trains people through her site, CoachJenny.com. If you trip, this safety device will stop the treadmill. Stick with the known. A hotel gym isn’t the place to start trying advanced new moves. Use familiar cardio machines and do strength exercises you know well to cut injury chances, says Chris Heuisler, resident RunWestin concierge for Westin Hotels and RRCA-certified coach in Belmont, Massachusetts. Wear ID. Accidents can happen anywhere, and if you’re in one, you might not be able to tell people who you are. The solution could be as basic as sticking a business card in your pocket or as comprehensive as buying a Road ID wrist or ankle bracelet. “The basic information the Road ID tells about you, including blood type, allergies and emergency contact, can expedite the process if you were to injure yourself in an unknown place,” Heuisler says. When Sweating Outside Your HotelAsk about safe routes. Check in with the front desk and ask whether they have recommendations for safe areas around the hotel for running, says Hadfield, who does this herself. “If the course is public and other runners are out, I head that way,” she says, adding that she only runs outside while traveling during daylight hours. “If not, I stick with a short course around the hotel or hit the treadmill.” Find a buddy. The buddy system isn’t just for kids. It also can give you peace of mind when exercising in strange territory. Before your trip, do some research to find group runs in the area you’re traveling to; running clubs and athletic stores often post this information. Some hotels even host free group runs. The best part about running with others, besides added security? “You can take in the sights, sounds and smells and embrace the city more than if you were running alone,” Heuisler says. And you might even make a new friend. Leave a note. Scribble a quick note to leave in your hotel room as to where you’re heading during your workout. Then text a friend or family member, even if they’re not with you. Some runners also use the Road ID app with eCrumb tracking, a real-time tracker so your friends and family know where you are, Hadfield says. Stay alert. Ditch the tunes when you’re out running in new surroundings. With earbuds in, you can’t hear what’s happening around you, which could be problematic in an unfamiliar place. “Take off the headphones and lose yourself in the new surroundings versus the music blasting through your head,” Heuisler says. Then trust your instincts. “If something feels or looks off, get away from the situation or head in another direction,” Hadfield says. - See more at: http://www.oxygenmag.com/article/safety-11267#sthash.AFWG60BB.dpuf By Sarah Tuff; When you exercise, your body learns to cool itself through sweating: the evaporation of the sweat cools your skin and lowers your core temperature. The more fit you are, the more you tend to sweat, because your body becomes more efficient at cooling your core, explains Monique Ryan, RD. During your workouts, it’s important to replace the water you lose through sweating, and you can determine how much to replace by testing your sweat rate under different conditions, she adds. Following this method will enable you to boost your hydration levels for your next workout, too. Here’s an example of how to do it*:
1. Check your weight before and after training (without clothing): Weight before: ___140___ pounds Weight after: ___139___ pounds 2. Convert amount of weight loss to ounces of fluid (1 pound of weight loss = 15 ounces of fluid) ___1___ pound(s) lost x 15 ounces = ___15___ ounces of fluid lost 3. Record fluid consumed during training session: ___16___ ounces 4. Add amount of fluid lost (#2) and fluid consumed (#3): ___15___ + ___16___ = ___31___ ounces 5. Divide total by number of hours of training to determine amount lost that should be replenished ___31___ ounces / 1 hour = ___31___ ounces need to be replenished. *Republished with permission from Sports Nutrition for Endurance Athletes, (VeloPress, 2012). To test your sweat rate under different conditions, weigh yourself before and after different types of workouts (strength training with light weights, heavy weights; light cardio, intense cardio) and in different situations (inside with air conditioning, outside on a hot summer day). This will give you a general idea of your sweat rates for different types of workouts. TRY IT YOURSELF! 1. Check your weight before and after training (without clothing): Weight before: ____________ Weight after: _________________ 2. Convert amount of weight loss to ounces of fluid (1 pound of weight loss = 15 ounces of fluid) _______ pound(s) lost x 15 ounces = ______ ounces of fluid lost 3. Record fluid consumed during training session: ______ ounces 4. Add amount of fluid lost (#2) and fluid consumed (#3): _______ + ______ = ______ ounces 5. Divide total by number of hours of training to determine amount lost that should be replenished _______ ounces / _____ hour = ________ ounces need to be replenished. With so many “get fit quick” schemes out there, it can be hard to tell the difference between the hype and the truth. We spoke with Nicole Nichols, sparkpeople.com’s resident fitness expert and creator of SparkPeople: 28 Day Boot Camp DVD (she was also recently selected by the American Council on Exercise and Life Fitness as America’s Top Personal Trainer to Watch) about some of your most – pardon the pun – burning fat-burning questions.
1. An empty stomach doesn’t equal a bigger fat burn. If you exercise first thing in the morning, you’ve probably wondered if eating before your workout will help or hinder your results. The answer, according to Nichols, is to do what works best for you. “Some people exercise just fine in the morning without eating first,” she notes. “If you can keep up the intensity for a strong workout and not feel sick or lightheaded, then go for it.” But if you do opt to nosh before your morning workout, make it a fast-digesting carb instead of a heavy protein bar or shake, which can sit in your stomach and may lead to cramping. 2. Circuit training is effective – if you do it right. Not every circuit workout (when you move from one exercise to the next without much rest) is a major calorie burner, says Nichols. For example, if the majority of your workout consists of isolation moves like biceps curls and crunches, you won’t burn as many calories as you would if you included compound exercises like squats and presses, or movements that utilize both the upper and lower body at the same time. Incorporate walking lunges with biceps curls, or squats with shoulder presses into your next circuit for a bigger burn. “The more muscles you use, the more likely you are to get a calorie burn that rivals a traditional cardio session,” she explains. 3. A great workout at home IS possible! A mere $60 investment can get you a bona fide in-home starter gym. Nichols suggests you invest your cash in a stability ball, a set of dumbbells and a jump rope to start. But you already own the best piece of fitness equipment: your body. “Plyometric and explosive cardio movements like jumping, outdoor running and sprints don’t require anything more than a good pair of shoes,” she points out. 4. Speaking of plyo: it’s not for everyone. These explosive, high-intensity movements are on everyone’s lips as the next big thing in calorie-burning workouts, but beginners should start slow when it comes to jumps and bounds. “These athletic movements really target your fast-twitch muscles, coordination and agility, so you’re training your body in an entirely new way,” she cautions, so if you don’t have a solid cardiovascular base, experience joint issues or have been warned to limit high-intensity exercise, steer clear until your fitness level increases. However, when you are ready to try it, you won’t be disappointed. “Challenging workouts (like plyo) almost always equal results – and more calories burned,” Nichols explains. 5. Being long in the tooth doesn’t mean you have to be wide in the waist. “There’s no doubt that getting older changes your body and your appearance,” admits Nichols. Factors such as a natural decline in your maximum heart rate and reductions in muscle mass may make it more difficult to keep your hard-earned body, but that doesn’t mean all is lost. “Much of the physical decline we associate with aging may have more to do with increased inactivity than with aging itself,” Nichols notes, adding that strength training is especially important as it can help lessen the loss of muscle that can accompany hormone fluctuations. She recommends lifting to muscle fatigue within eight to 12 reps per set, up to three times per week to “help prevent middle-age spread.” By Rachel Crocker You may be in your exercise zone when you're running, stepping, or pumping iron at the gym, but remember that you're sharing equipment and space with others, which means good manners are mandatory.
At the Health Club: Essential Etiquette Most gyms and health clubs have rules that they ask patrons to follow, and they're often posted in visible areas so they're easy to remember. Gym rules are put in place to remind people to be polite and considerate of other gym members, and for general health and sanitation purposes. There are some rules that you'll find at most gyms, and general ways to be considerate when you're working out with others at the gym:
When you're careful to follow the rules and health club etiquette but run into people who don’t, talk to them about it. If you approach the person calmly and considerately, you'll often get a polite response. If she's still rude and difficult to deal with, it's probably time to get a manager or other staff member at the gym to deal with the situation. You want to enjoy a workout without distractions or dealing with inconsiderate people. Just take a little extra time to be sure you do the same for others. Stress: Your fat-loss foe
It’s been claimed that January is one of the most stressful months of the year, thanks to a barrage of bills from holiday shopping sprees, high rates of illness and low levels of sunlight, a natural mood booster. Unfortunately, stress increases the release of cortisol within your body, which can hamper your fat-loss progress by slowing your metabolism. Take control of your happiness this month with these simple tips. Start within Women focus on the external stressors in their life when trying to find solutions to the impacts of stress. Women need to look at the “internal stressors,” such as how they react to and deal with stress, suggests Kathy Glover Scott, MSW, motivational speaker and author of The Successful Woman (Alternative Truths, 2003), because “stress-busting begins from within.” Actively creating a positive mindset will be the catalyst for de-stressing your body from the inside out: remind yourself that what happens around you may be out of your control, but how you feel about it and react to it is within your reach. Career crisis A nine-year study from the Harvard Medical School found that work-related stress was closely associated with weight gain in women with higher body mass indexes. Your job can take its mental toll, so make sure there is a clear separation between your work and home life. “We cannot constantly be on our BlackBerrys,” explains Scott. The line between you as a professional woman and you as a family woman needs to be made apparent – not only for yourself, but for the benefit of your children and spouse, as well. Don’t add to your plate According to Scott, women tend to create internal stress more so than men; for example, when women look to reduce stress in their life, they often add more to their plate – like a weekly yoga class – as opposed to taking things out. Take a look at your weekly schedule and note where changes could be made. For instance, chores could be redistributed so that the burden of cleaning and making meals isn’t all on one person (that would be you!). Family matters Your friends and family obviously care about your well-being, but that doesn’t mean they will immediately be receptive to your new, calmer attitude and lifestyle. “Oftentimes, the people around us aren’t the most supportive of us making changes because they are used to the way we have done things,” explains Scott. “Don’t expect to get permission from others to treat yourself better.” Being firm about your needs – for example, taking an hour each day to exercise or have a bath without interruption – is a way to be proactive about controlling your stress level. Exercise can help . . . That is if you are using it correctly. Scott notes that many women – especially those with type-A personalities – may turn a healthy habit like working out into a stressor by obsessing over the scheduling and type of activities they are doing. Your fitness regimen can subdue stress, as long as you don’t believe you have to do it perfectly, says Scott. Physical Activity and Exercise: Understanding the Difference
Most daily physical activity is considered light to moderate in intensity. There are certain health benefits that can only be accomplished with more strenuous physical activity, however. Improvement in cardiovascular fitness is one example. Jogging or running provides greater cardiovascular benefit than walking at a leisurely pace, for instance. Additionally, enhanced fitness doesn't just depend of what physical activity you do, it also depends on how vigorously and for how long you continue the activity. That’s why it’s important to exercise within your target heart rate range when doing cardio, for example, to reach a certain level of intensity. Physical Activity and Exercise: Understanding Intensity How can you tell if an activity is considered moderate or vigorous in intensity? If you can talk while performing it, it's moderate. If you need to stop to catch your breath after saying just a few words, it's vigorous. Depending on your fitness level, a game of doubles tennis would probably be moderate in intensity, while a singles game would be more vigorous. Likewise, ballroom dancing would be moderate, but aerobic dancing would be considered vigorous. Again, it's not just your choice of activity, it's how much exertion it requires. Physical Activity and Exercise: Components of Physical Fitness Ideally, an exercise program should include elements designed to improve each of these components:
Increasing the amount of physical activity in your everyday life is a good start — like parking a few blocks from your destination to get in some walking. But to really achieve fitness goals, you’ll want to incorporate structured, vigorous activities into your schedule to help you attain even more of your fitness and health goals. |
Details
Archives
May 2016
Categories |