Lynbrook | New Hyde Park | NY

running

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.

 

 

 

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

 

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

Recipe of the Week: Sheet Pan Chicken Fajitas

All you need is one sheet pan lined with tin foil! Pop it in the oven to get nice and hot so when the sliced peppers, onions, and chicken are placed on it, they start to sizzle. The preheated pan speed up the cooking time, which means dinner is ready to go in only 30 minutes!

Prep Time: 10 min
Cook Time: 20 min
Total Time: 30 min

Ingredients

  • 1 pound boneless skinless chicken breasts
  • 2 tablespoons olive oil, divided
  • 1 tablespoon chili powder
  • 1/2 tablespoon garlic powder
  • 1/2 tablespoon onion powder
  • 1 teaspoon paprika
  • 1 teaspoon cumin
  • 1 teaspoon dried oregano
  • 1/2 teaspoon salt
  • 1/2 black pepper
  • 3 bell peppers (any combination of colors), cut into strips
  • 1 small yellow onion, sliced
  • 8 small flour tortillas

Instructions

  1. Preheat oven to 425 degrees. Line a large baking sheet with tin foil and place it in the oven while you prep the vegetables and chicken.
  2. Pound the chicken breasts with a meat mallet until they are of even thickness. Coat the chicken with 1 tablespoon of olive oil. Mix the spices together in a small bowl and then sprinkle over the chicken in an even layer (both sides). Slice the chicken into long strips, about 1 – 1/2 inches wide.
  3. Toss the bell pepper slices and onions with the other tablespoon of olive oil. Remove the hot sheet pan from the oven and spread the peppers and onions in an even layer. Place the chicken strips among the vegetables. Cook for 20-25 minutes, or until the chicken is cooked through.
  4. Serve with warm tortillas, fresh guacamole, or salsa on top and enjoy!
  5. Optional: Try swapping the tortillas for quinoa, brown rice, or mixed greens for a deconstructed fajita!

 

Original recipe from Amanda’s Cookin’ can be found here!

Exercise and Osteoporosis

Osteoporosis is a bone disease that develops when the body loses too much bone mass, makes too little bone, or both. As a result, bones become weak and worst case, may break as a result of a fall. Peak bone mass is determined by sex, heredity family history, race, diet and exercise and about 60% of bone growth occurs during adolescence. Moderate exercise protects against osteoporosis, but too little exercise may cause osteoporosis. Inactivity may also cause bone loss, whereas weight-bearing exercises may maintain or help improve bone mineral density. There is a significant correlation between muscle strength and bone mineral density. Weight-bearing exercises have been proven to increase bone mineral density over time. These exercises include activities that make you move against gravity while staying upright. Weight-bearing exercises can be high-impact or low-impact.

High-impact weight-bearing exercises help build bones and keep them strong. If you have broken a bone due to osteoporosis or are at risk of breaking a bone, you may need to avoid high-impact exercises. Examples of high-impact weight-bearing exercises are:

  • Dancing
  • Jogging/running
  • Jumping Rope
  • Stair climbing
  • Tennis

Low-impact weight-bearing exercises can also help keep bones strong and are a safe alternative if you cannot do high-impact exercises. Examples of low-impact weight-bearing exercises are:

  • Using elliptical training machines
  • Walking (on a treadmill or outside)
  • Low impact aerobics class

Strength Training Exercises

These activities include moving your own body, weights or other resistance against gravity. Examples include:

  • Lifting weights
  • Using elastic exercise bands
  • Using weight machines
  • Lifting your own body weight

Balance Exercises

These improve your ability to hold yourself upright and help prevent falls. Examples include tai chi, yoga, and supervised stability exercises.

Remember to always check with your doctor before implementing an exercise routine.

 

By Louise Mills-Strasser, M.S., EP-c

What Does It Mean to Be Actively Inactive?

What does it mean to be actively inactive? Sounds like silly concept, but the fact of the matter is, there are a lot of people who are actively inactive. This concept is based off people that might come to the gym for a half hour or hour and work hard and then go home or to work and be very sedentary.

When you work so hard at the gym, you really want to take advantage of that hard work and continue in everyday life being more active.

Some things you can incorporate into your everyday lives are pretty simple:

  • Achieve that 10,000 step goal per day.
  •             +you can do this by parking a little further away
  •             +taking stairs rather then elevator or escalator
  •             +setting a timer at your desk so you get up every hour
  • Changing your lifestyle to more active down time activates like hiking and gardening. This is the perfect time of year to go outside!

There are 168 hours in a week and if you spend only 1 or 2 hours during the whole week exercising and the rest not very active then your still left with 166-167 hours per week you’re missing out on physical activity. We obviously have to take into account sleep and important rest time, but when you decide to change your lifestyle is when exercise and eating right all fall into place and you see the best results!

 

By Corynne Duprey

What’s my RMR? More importantly, what is an RMR?

Okay, what is an RMR? Why is it important? Is it the ‘secret ingredient” to help put on muscle or lose weight? Let’s start from the top and work our way in.

RMR is an acronym for Resting Metabolic Rate. Your RMR is a sum of all the calories your body burns in order to keep itself alive; i.e. heart beating, breathing, and digesting food. On a surface level, that’s it. Your RMR will not be all the calories you burn in a day because you also have to factor in your daily activities. These are going to be everything else you need to do, such as walking, the gym, laundry, brushing teeth… you get the point.

What factors influence your RMR? Can it be changed?

The RMR is completely unique to you. It is influenced by things like body composition, height, weight, gender, muscle mass, and age. A bigger person, with more muscle mass will tend to have a higher RMR than someone who may be shorter, lighter and have less muscle mass. There are also ways to change your RMR, for example, losing weight (both fat and muscle) will yield a lower RMR while putting on muscle will increase your RMR (how much energy you burn).

Is my RMR the golden ticket to changing my body composition?

Not entirely. There are many calculators online you can use to find an RMR, but the numbers vary and may not always be accurate. At Peak, we have a calibrated metabolic cart that will calculate your RMR more accurately. Once you’ve completed an RMR, how can this information be used? Now is when you contact a health professional to move forward with a caloric range based on your future goals. Utilze this information in conjunction with your nutrition and exercise plans. Put in the effort and stay consistent toward your goals to feel better and healthier!

 

 

By Matthew Rhodes, MS