Sports « Weekly Gravy

Toned abs don’t just look great, they’re also vital for good posture and avoiding lower back pain. But there’s a limit to how far the exercises known as crunches will go toward getting you those six-pack abs. These exercises create definition, but they won’t get rid of belly fat, according to a report in The Journal of Strength and Conditioning Research. That goal needs the one-two punch of exercise to firm muscle and diet to reduce fat. That being said, crunches belong in a core workout — that’s one targeting all the muscles in your torso. When it comes to crunches, working smarter is more important than doing hundreds of them. To intensify ab workouts: Increase the number of reps per set. Increase the number of sets. Shorten resting time between sets. Increase the angle of exercises. Wear ankles weights. Hold a weight plate against your chest. Here are specific pointers to improve the effectiveness of the most popular exercises. For the basic crunch, lie on your back, knees slightly bent, feet flat on the floor and hip distance apart. Breathe in, then exhale as you tighten your abs and lift your head and shoulders toward the ceiling. Do not curl up toward your knees. Hold briefly, then slowly return to the starting position, inhaling as you lower yourself to the floor. Start with 10… read on >

Home exercise equipment has come a long way over the years. It’s a great option if you’re starting a fitness program and don’t want to go to a gym or can’t get to your gym often enough. There’s also the convenience of having your favorite piece of cardio equipment in your home, especially on bad weather days. Whatever your reason, take steps to make sure that the machine is cost effective and that you’re getting all the features you’re used to at the gym or that you’ll need to stay motivated at home. There are different considerations for each type of machine. For instance, for real elliptical movement you need a rear-drive unit with an adjustable incline ramp at the front, the American College of Sports Medicine explains. Less expensive front-drive ellipticals often don’t deliver a natural motion and may not feel comfortable to you. There are equally big differences between electronic stair steppers and manual ones, and between manual and motorized treadmills, for which a 3-horsepower motor is best. Check out the range of built-in speed adjustments. If you’re a beginner, the machine should be able to progress with you; if you’re a seasoned user, it should have enough settings to keep you challenged for the long term. Next, determine what bells and whistles are important to you, such as preset programs, a large… read on >

Headed to a Major League Baseball game? Be prepared to duck and cover. As the 2018 season gets underway, a new study finds that fans’ risk of being struck by a foul ball or flying bat at Major League Baseball (MLB) games is on the rise. Each year, about 1,750 fans are hurt by foul balls at MLB games. That works out to about two injuries for every three games — more common than batters getting hit by wayward pitches, according to Indiana University researchers. The researchers did not examine injuries among the more than 40 million fans who attend minor league games. But fans’ risk of getting hit at MLB games rose as nearly two dozen new stadiums opened since 1992, the study found. The added risk is easy to explain, the researchers said. “Fans today frequently sit more than 20 percent closer to home plate than was the case throughout most of the 20th century,” said study author Nathaniel Grow, an associate professor of business law and ethics at Indiana University’s Kelley School of Business. “When you combine that with an increase in the speed with which baseballs are being hit into the stands, fans have less time to avoid errant balls or bats heading in their direction,” Grow explained in a university news release. A typical foul ball enters the stands at… read on >

Tiny pellets could treat arthritic knee pain, delaying the need for knee replacement surgery, a small study has found. Microparticles inserted into small blood vessels around the knee helped reduce the pain and improve function in eight arthritis sufferers, according to clinical trial results. The results were presented Monday at the Society of Interventional Radiology’s annual meeting, in Los Angeles. “Patients overall were able to improve their physical function in the knee after the procedure, and there were no adverse events related to this treatment,” said lead researcher Dr. Sandeep Bagla. Bagla is director of interventional radiology at the Vascular Institute of Virginia in Woodbridge. Boston Scientific, maker of the microparticles, funded the study. Much of the pain that comes from knee arthritis actually stems from inflammation in the lining of the knee joint, also called the synovium, Bagla said. In fact, small blood vessels created by degenerative arthritis feed this inflammation by increasing blood flow to the lining. To treat this, Bagla and his colleagues decided to try blocking those tiny blood vessels using microparticles — spheres about a tenth of a millimeter in size made from a synthetic gel-like material. The microparticles are inserted using a catheter run through a pinhole-sized incision, in a procedure that lasts between 45 and 90 minutes, Bagla said. “It’s an outpatient procedure, and no physical therapy is… read on >

Knee replacement patients can continue to enjoy sports — such as skiing, tennis and dancing — without worrying that high-impact activities might compromise their new joint, a small, new study finds. The researchers tracked patients for between five and 15 years after knee replacement surgery, known as total knee arthroplasty. They found that sports participation had no significant impact on the longevity of artificial knees. Historically, knee replacement patients are advised against high-impact activities to preserve the new joint. “Patients were coming back for their annual review . . . and were participating in a range of ‘prohibited’ activities. There were patients competing in downhill skiing and tennis, but there was no wear, no dislocations, no loosening and no revisions,” said study author Dr. Samuel Joseph. He’s an orthopedic surgeon at Linacre Private Hospital in Melbourne, Australia. “Yes, there are patients running marathons and participating in triathlons after knee replacement surgery,” he added. More than 600,000 knee replacements are performed each year in the United States, according to the U.S. Agency for Healthcare Research and Quality. The procedure replaces the natural joint with a prosthetic version made of metal and plastic. It’s typically done because of severe arthritis, trauma or other joint damage. Joseph and his colleagues identified 355 knee replacement patients who continued to participate in sports after surgery, more than 100 of whom… read on >

If you love exercise, one of the hardest parts of suffering an injury is being sidelined. But if you take the time to heal a sprain or strain correctly, you’ll get back in the game faster. First, understand your injury to treat it appropriately. A sprain affects ligaments, the bands of tissue that connect bones at a joint. A strain is damage to muscle and the fibers that attach it to bone. Both injuries are classified from first-degree (the mildest) to third-degree (the most severe). Resist minimizing your injury. If you’re in a lot of pain or can’t put weight on a limb, call your doctor. Getting the right treatment is essential for a full and healthy recovery. You might need a splint, protective pad or brace, or crutches. According to the American College of Sports Medicine, treatment starts with an approach called PRICE, a variation of RICE, to limit swelling and speed healing. “PRICE” steps include: Protect against any further injury. Restrict activity for 48 to 72 hours. Ice the injured area for 15 to 20 minutes every 60 to 90 minutes. Compress the area with an elastic bandage or other compression aid. Elevate the injured area to minimize swelling. The next stage usually includes gentle movement of the muscle or joint, mild resistance exercise, and a very gradual return to your favorite activity.… read on >

While football is frequently blamed for concussions, a new study shows that it’s also the sport in which athletes are most likely to suffer neck injuries. A neck fracture, commonly referred to as a broken neck, is a break in one or more vertebrae in the upper part of the spine. Neck sprains involve injury to the soft tissue surrounding those bones. The neck is referred to medically as the cervical spine. “We expected that American football was the leading cause of cervical spine injury, and it was for overall injuries [fractures and sprains],” said study author Dr. J. Mason DePasse. He’s a trauma fellow in the department of orthopaedics at Brown University’s Alpert Medical School in Providence, R.I. “Most neck fractures during sports don’t involve paralysis,” DePasse added. “Certainly that can happen, but most people … can have arm weakness.” DePasse and his colleagues combed through data collected by the U.S. National Electronic Injury Surveillance System from 2000 to 2015. More than 27,000 patients with neck injuries sustained from sports were identified, including 26,380 neck sprains and 1,166 fractures. Compared to women, men’s injury rates were 1.7 times higher for neck sprains and 3.6 times higher for fractures. Trailing football as the most common cause of neck sprains in men were cycling and weightlifting/aerobics. Women suffered the most neck sprains in weightlifting/aerobics, trampoline and… read on >

You may not want to sit down for this. New research finds the mere act of standing burns more calories over time compared to sitting, and anyone bent on weight loss may want to remain upright a few more hours each day. In fact, standing for six hours each day — at a ‘standing desk’ at the office, for example — could help you shed more than five pounds in one year, the new study found. Even though the notion of standing instead of sitting for a few more hours per day might seem daunting, “for the person who sits for 12 hours a day, cutting sitting time to half would give great benefits,” said study author Dr. Francisco Lopez-Jimenez. He’s chair of preventive cardiology at the Mayo Clinic in Rochester, Minn. “Standing not only burns more calories,” Lopez-Jimenez said in a Mayo news release, “[but] the additional muscle activity is linked to lower rates of heart attacks, strokes and diabetes, so the benefits of standing could go beyond weight control.” One cardiologist who read over the findings agreed. “Any amount of exercise is good exercise,” said Dr. Rachel Bond, who directs Women’s Heart Health at Lenox Hill Hospital in New York City. “When it comes to sitting, we can see clear-cut detrimental effects to cardiovascular disease risk factors.” Numerous recent studies have found that… read on >

Still looking for a New Year’s resolution? Consider strength training. It’s important for everyone, regardless of age, gender and how developed you do and don’t want to get. Strong muscles make everyday activities easier and allow you to maintain your independence throughout life. But you don’t have to go to a gym to get in these workouts. If you prefer machines to free weights yet have limited space, an all-in-one home weight machine with multiple stations for upper and lower body workouts is a great option. There are many different types of such machines and you’ll want to try out the various options to see what feels most comfortable, according to experts from the American College of Sports Medicine. Machines with weight stacks allow you to change the resistance from tens to hundreds of pounds by moving a pin. Some popular machines have rods or cables that you move to increase tension and resistance. Others use fluid-filled hydraulic pistons. And still others use your own bodyweight to create the resistance — you increase the difficulty just by sliding a lever. Many machines come with directions for a workout that targets all your muscle groups. It might take trial and error to find the right starting weight for each exercise. But as with any strength-training program, your goal for each movement is to build up to… read on >

Commuting by car doesn’t just try your patience. An Australian study published in the American Journal of Preventive Medicine found that it can also lead to weight gain, even if you’re active on the weekends. One answer is to turn at least part of your commute into a workout. As cities with municipal bike programs like New York and Cleveland have shown, biking is a quick way to get around and get great exercise. You don’t have to be a world-class cyclist or even go very fast to gain benefits from this low-impact cardio activity. Of course, you want to take all the necessary safety precautions. That means making sure your bike is in good working order. Wear a helmet plus any other protective gear that’s appropriate for you. Obey local traffic rules and take safe routes, preferably those with a dedicated bike lane. If your commute is too long to bike the entire way, try other ideas to shorten your time in the car. For instance, park your car 15 minutes from your office and walk the rest of the way — you’ll arrive less stressed. You’ll also unwind on the way back to your car at the end of the day. If you commute with mass transit, build some activity into your mornings by getting off one stop short of your destination. If… read on >