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physiologists

Be Efficient: Producing Power Inside and Outside of the Gym

In order to better understand what the word “power” describes in a sports or life setting, let’s take it back to high school physics.

Power = Work/Time OR (Force*Displacement)/Time OR = Force * Velocity

Power; typically measured in watts, quantifies how much force you apply over a distance, in an amount of time. Think of power as the rate at which you execute strength, or how hard/fast can you execute a movement. Walking Uphill= Less power than Running up the same hill. Easy Enough, Right?

“Whats the deal Matt, Why is this important? I came here to learn about getting fit, not to get a lesson in physics from a meathead with a nice haircut”

Well, the reason we get anywhere is because of power. Power is the ability to take our strength (force) and apply it to Movement at a rate of speed (See Equation).  Think walking down the stairs to catch the bus, throwing your coffee in the air when the neighbor’s cat scares you, chasing after the bus when you miss it because you spilled your coffee (but enough about my day, I digress). All of these actions are different measurements of power.

“Ah, I see where power fits into our lives, but I don’t play sports, how is power important to me?”

Not entirely! Yes, a softball player should be able to swing her bat hard, and a swimmer should be able to move quickly through the water, but all of these sports contain skills that we use in day to day life. Think throwing, jumping, running, twisting, changing direction, etc. Additional benefit to training power would be more applicable strength, improved athletic performance, joint resiliency, decreased fall risk, and improved cardiovascular health …(Don’t believe me? Try doing box jumps for 30 seconds, total soul crusher.)

“Onto the nitty gritty; how do I get better at this power thing?”

Reader, you’re in luck. Specificity states that in order to get better at something, we need to practice that thing. To become a more powerful everyday athlete, work in a power day or a few power focused moves into your current routines. Take a look back at our definition of power and we can see that it involves applying force quickly. Think jumps, tosses, slams, etc. A shoulder press translates to a med ball overhead toss, a box squat to a box jump, planking to heavy carries, and the list goes on. Talk with your exercise physiologist about incorporating power training specific to your goals and abilities!

 

-Matt Rhodes, M.S., EP-C

 

Tapering for Optimal Performance

After periods of intense training, the best performances in strength or endurance sports usually occur following an appropriate taper phase.  A taper is a progressive and non-linear reduction of a workload during training for a period of time prior to competition.  In other words, after weeks of routine training workouts, where the intensity or volume is strategically increased for a period of time, there is a large reduction in the training load in the week or two before a competition or event.  This tapering technique is designed to avoid injury, overtraining, psychological stressors and/or extreme fatigue prior to the event in order to achieve maximal performance.

There are multiple facets as to why a pre-event taper is vital to achieving the best performance possible.  Changes in the cardiovascular system include an increase in maximal oxygen uptake (measurement of endurance), and possible hematological changes including increased blood volume, hemoglobin (oxygen carrier within the blood), hematocrit (volume of red blood cells within the blood), reticulocytes (indicator of bone marrow activity), as well as, a reduced red cell distribution width.

Tapering also causes positive metabolic changes as well.  These changes include a reduced daily energy expenditure, reduced respiratory exchange ratio (recruiting fat more efficiently for fuel) and an increased peak blood lactate concentration (greater exertion and higher threshold for work performance).  Lastly, muscle glycogen concentrations increase and calcium retention mechanisms are triggered during a taper, allowing for optimal muscle contractions and a greater stored energy within the muscles (2).

According to a research study completed in 2014 at the Laboratory of Sport, Expertise and Performance, the most efficient taper strategy for maximizing performance gains was to perform a 2-week taper with an exponential reduction in training volume by 41%-60% without any modification of either training intensity or frequency (1).  In other words, reducing load or speed and reducing the amount of exercise sessions per week were found less effective than reducing the volume of each workout.  For example, a reduction in volume could be performing 1 set of an exercise when you normally do 2 or 3 sets.  Another important finding of this study is that a period of overtraining prior to initiating a taper has been found to be even more effective than just a tapering phase itself.  However, the degree of overtraining prior to the taper is crucial because too much performance supercompensation can lead to worsening performance.

When working with a coach, whether it is for running, strength training, or general sports conditioning, be sure to discuss the appropriate taper period for you. Programming a reduction in the volume of exercise may be beneficial to your performance in your race, game, or competition.

 

 

By Anthony Locast

 

  1. Aubry, Anaël, et al. “Functional overreaching: the key to peak performance during the taper.” Med Sci Sports Exerc46.9 (2014): 1769-1777.
  2. Mujika, Inigo, et al. “Physiological changes associated with the pre-event taper in athletes.” Sports Medicine34.13 (2004): 891-927.

 

 

 

How Much Exercise is Too Much? Avoiding Over Training

For many, exercise is a way of life.  A great exercise program can increase fat free mass, lower blood pressure, and stimulate cognitive function.  On the other hand, poor exercise selection can result in injury, over reaching and over training. Let’s start by defining over training (OT) and how you can select the right program to avoid OT.

OT is defined as excessive frequency, volume or intensity which can result in extreme fatigue, illness or injury (which is often due to lack of sufficient rest, recovery, and perhaps nutrient intake).  There are two types of OT: aerobic endurance and resistance training. The first type, aerobic endurance OT, results predominantly from an excessive volume overload related to cardiorespiratory exercises.  Such exercises may include running, walking, or cycling. Training within the appropriate heart rate zone is necessary to avoid OT and equipment like a heart rate monitor works great for those high intensity settings to avoid over training syndrome (OTS). For prevention of overtraining, an important component would be a properly planned periodization program. A periodization training model will strategically vary the specificity, intensity, and volume of prescribed exercises. The goal of this time of program is to maximize aerobic and strength gains while reducing the risk for injury and over training.

The second type of OT is resistance OT.  Resistance OT primarily results from excessive high-intensity overload or too many repetitions using heavy weights or too rapid a rate of progression. For prevention of OT, an important component would also be a properly planned periodization program. Working with an Exercise Physiologist is critical to help develop and progress said program appropriately. Different types of OT (aerobic, resistance) have been reported to have different signs and symptoms, although performance decrements are a key common aspect of both.

There is a high degree of variability between individuals with regard to developing OT. Training practices that cause some individuals to thrive may lead to over training in others.  It is critical to have sufficient rest between training days to facilitate the recovery process. The amount of rest, however, depends on the duration and intensity of the training program and should be individualized for each person.  Periods of high-volume or high-intensity training especially require sufficient recovery.

Brandon Ayala, CSCS

 

Source: www.nsca.com

ACL Injury Prevention in Young Athletes

Knee injuries are common among athletes of all ages. Mostly common are tears or sprains of the the anterior cruciate ligament, or ACL. This small but powerful ligament works with the posterior cruciate ligament (PCL) to allow the knee to bend back and forth. It also helps to prevent the tibia from sliding out in front of the femur. The ACL also works to keep the knee stable during rotational movements.?

Athletes who play high-demand sports such as football, soccer, and basketball are most at risk of tearing an ACL. There is a risk of both contact and non-contact injury while playing sports. Even still, a majority of ACL injuries are non-contact. Female athletes are at an even greater risk of tearing their ACL. There are several factors that put females at a higher risk, including: overall strength (specific to the hip joint & lower extremity muscles), high Q angle (angle from the knee to the hip), and an inward collapse of the knee upon landing (valgus). Two of these factors can be modified with proper strength training to reduce the risk of injury. More often than not, however, athletes are focused on skills for their sport rather than strengthening. This is the greatest risk of all because weak athletes get injured.

Implementing a program comprised of both strength exercises and jumping/ plyometric movements with younger athletes is key to help reduce the risk of injury. These types of programs are more often done at the collegiate level, however, youth and high school athletes should implement strengthening in addition to skill work.  Exercises, such as the ones below, should be performed regularly, and executing them with proper form is vital. Warming up is essential to prime the muscles and the joint for movement. As the athlete builds strength in both bi-lateral and uni-lateral movements, they can then progress to performing plyometric movements. These exercises focus on developing power and proper landing form. The best injury prevention is prehabilitation- strengthening before an injury occurs to ultimately decrease the athlete’s risk on the field.

The following are some examples of warm-up, strength, and plyometric exercises that could be used in an ACL prehab or rehabilitation program.

Warm-Up

  • Jog forward
  • Backwards fire up hip extensors and hamstrings
  • Side to side shuffle- engage inner and outer thigh muscles and hips

Strengthening

  • Squats (advance to Goblet squat)
  • Single Leg RDL (increase SL Stability & strength the posterior chain)
  • Split Squats
  • Planks (focus on core & glute strength)

Plyometrics

  • Jump/ Landing Technique
  • Drop Jumps
  • Box Jumps
  • Bounding (Forward/ Lateral)

 

By Louise Mills-Strasser, MS

 

Recipe of the Week: Grilled Steak with Chimichurri Sauce

Grilling season is in full swing! This steak is grilled to perfection, topped with chimichurri sauce and served with a side of tomatoes and green beans. Perfect to whip up for the whole family.
Total: 30 min
Cook Time: 15 min
Yield: 4 servings

Ingredients:

Chimichurri Sauce:

Directions:
  1. Place a double layered piece of heavy-duty foil on a tray or cutting board; fold and gather edge to form a rim. Toss the green beans and tomatoes on foil with 1 tablespoon olive oil; season with salt and pepper.
  2. Preheat a grill to medium. Lightly oil the grill grates and season the steak with salt and pepper. Slide the foil tray onto the grill; cook, tossing occasionally, until the beans char slightly and cook through, about 15 minutes.
  3. Meanwhile, add the steaks to the grill; cook until desired doneness, about 5 minutes per side for medium-rare. Remove steaks to cutting board to rest 5 minutes. Slice, and serve steak and the vegetables with the Chimichurri Sauce.

For the Chimichurri Sauce:

  1. Combine the garlic, vinegar, herbs, olive oil and water in small food processor; pulse until herbs are coarsely chopped. Season with salt and pepper.

Nutrition Information Per Serving:

Calories: 451
Fat: 29 grams
Carbohydrates: 9 grams
Protein: 37 grams

 

Original recipe from the Food Network can be found here!

Exercising with Rheumatoid Arthritis

Rheumatoid Arthritis (RA) is a chronic inflammatory, autoimmune disorder that most commonly affects your joints. Based on recent data around 1.3 million adults across the United States suffer from RA. Along with prescription medications and therapy, properly prescribed exercise can also alleviate symptoms of RA and improve quality of life for those suffering with the disease.

A major symptom of RA is pain in joints, along with stiffness and loss of mobility. Developing a stretching routine can greatly improve mobility in affected and unaffected joints, decrease join stiffness, and could lead to less pain with certain movements. Doctors have recommended yoga and/or Tai Chi classes to help patients improve joint range of motion and to decrease stress.

Low-impact aerobic exercises are great for improving heart health and cardiovascular endurance while avoiding placing too much stress on your joints. Low impact dance classes, walking, or stationary bikes are some examples of aerobic exercises that are joint friendly. Swimming is also a phenomenal way to build endurance and strengthen muscle with almost no stress on joints.

It is also very important to include resistance training in your exercise programs. The goal being to relieve stress in affected joints by strengthening the muscles around them. Resistance bands, machines, free weights and body weight exercise can all be used/performed to achieve strength and mobility goals. Free weights may be better than some machines since they allow you to move in your body’s natural path of motion and do not force your joint into specific movement patterns. A physical therapist or exercise physiologist with proper experience can give guidance for appropriate exercise selection.

Final tips:

  • Don’t forget to stretch and strengthen smaller joints/muscles such as your ankles, wrists, and fingers.
  • Wear appropriate work out attire (for example proper footwear and insoles to avoid any slips or falls and to promote optimal joint alignment and stability).
  • Listen to your body! Learn the difference between soreness and pain and avoid anything that causes the latter.

 

By David McCalla, CSCS

 

 

“Best Exercises for Rheumatoid Arthritis.” Www.arthritis.org, www.arthritis.org/about-arthritis/types/rheumatoid-arthritis/articles/best-exercises-for-ra-2.php.

Returning to Exercise After a Heart Attack

Myocardial infarctions, better known as heart attacks, are one of the leading causes of death in the United States. Generally, heart attacks are a result of coronary heart disease (CHD). With CHD, plaque begins to buildup in the coronary arteries leading to a reduction of oxygen-rich blood to our heart. If the plaque builds up too largely and the heart does not receive enough blood, the heart muscles start to die. At this point, heart damage is not obvious and severe or long-lasting complications can occur, including a heart attack.

Symptoms are not always present in CHD and but there are a few major symptoms associated with a heart attack. These include chest pain, upper body pain above the belly button and shortness of breath. Thankfully, heart attacks and CHD are preventable and many risk factors can be controlled. The risk factors include:

  • Smoking
  • High blood pressure
  • High blood cholesterol
  • Obesity/Overweight
  • Lack of physical activity
  • Unhealthy diet
  • High blood sugar due to insulin resistance or diabetes

*Items in BOLD can be further controlled by increased physical activity

In the event that someone has experienced a heart attack, it is possible to return to normal activity. Most people that do not experience chest pain or discomfort or other problems will typically return to normal activities within a few weeks and walking can start immediately.

When programming for an individual that has had a heart attack it is important for them to ease back into exercise. The key is to slowly build up to being able to withstand 30 minutes of moderate intensity activity. During this period, low-impact movements like walking or light gardening are preferred. As the individual gets stronger and gains stamina, others activities like swimming, cycling or non-contact sports can be added.

Strength training is not recommended in the short-term and, apart from light weights during the early recovery period should be avoided until a physician or cardiac rehabilitation team confirms approval to begin. This is due to the spike in blood pressure that is associated with heavy lifting.

If you would like information pertaining to CHD or myocardial infarctions be sure to check out my.clevelandclinic.org. Also, be aware that most patients will receive a prescription for cardiac rehabilitation, which has been an effective program for recovery post-myocardial infarction. Feel free to ask any of our fitness professionals any questions you may have.

 

 

By Julian C. Lee

Signs, Symptoms, and Exercise Considerations for Stroke Victims

Although exercise has many benefits, a high amount of stress on the body can trigger negative events that one should look out for.  It is of vital importance to understand the signs and symptoms of cardiac events, such as the occurrence of a stroke.  Strokes occur when a blood vessel that is connected to the brain becomes extremely blocked from plaque build-up, causing a lack of oxygenated, nutrient-filled blood being delivered to the brain.

Stroke is the fourth leading cause of death in America today and can also cause long term changes leading to disability or lack of mobility/neuro-motor functioning.  This type of cardiac event can happen at any age but generally affects those ages 55 and older, and as we age our risk of having a stroke become greater.  Of all populations men, African Americans, and people with diabetes or heart disease are at the highest risk.

Some of the warning signs of having a stroke include sudden weakness of the face, arms or legs (especially on one side), sudden confusion or inability to speak, lack of vision, dizziness or coordination problems, and a sudden, severe headache.  If you have any of these signs, stop exercise immediately and get to the hospital or call 9-1-1.

The major goal of exercise after a stroke should be to improve the overall quality of life for the victim.  In addition to improving measures of quality of life, other measures such as functional capacity and mobility (i.e. increasing gait velocity), neurological impairment, and motor function (i.e. lowering the energy cost of a hemiparetic gait), will also benefit from regular exercise. The three major rehabilitation goals for the stroke patient are preventing complications of prolonged inactivity, decreasing recurrent stroke and cardiovascular events, and increasing aerobic fitness.

Before beginning an exercise program, the two most important things to consider are if the benefit outweighs the risk, as well as, the severity of the stroke.  A stroke victim should be evaluated by a medical professional before initiating a program—performing strength and aerobic training can lead to serious musculoskeletal injury.

To prevent muscle deterioration from prolonged inactivity, performing exercises that mimic movements of everyday life activities (i.e. standing from a seated position, squatting down, walking, reaching overhead) should performed regularly.  Moreover, moving the entire body throughout its full range of motion should also be considered.  In terms of aerobic fitness, stroke patients have been shown to achieve significantly lower maximal workloads and heart rate and blood pressure responses than control subjects during progressive exercise testing to volitional fatigue.

Setting reasonable goals to return to pre-stroke fitness levels as opposed to above baseline levels should be aimed for.  Exercising will be significantly harder post-stroke, but is of vital importance for the individual in order to improve their quality of life.

 

By Anthony Locast

 

Sources
Gordon, Neil F., et al. “Physical Activity and Exercise Recommendations for Stroke Survivors.”Circulation, American Heart Association, Inc., 27 Apr. 2004, circ.ahajournals.org/content/109/16/2031.