Sports « Weekly Gravy

Two out of every three people will experience a shoulder injury or problem at some point in their lives. One reason: When it comes to training, the anterior, or front, deltoid muscle gets almost all the attention, while the medial and posterior deltoids get the cold shoulder. For a study sponsored by the American Council on Exercise, scientists from the University of Wisconsin La Crosse evaluated popular shoulder exercises to see which were most effective. Popular Deltoid Strength-Training Exercises Barbell upright row Battling ropes Bent-arm lateral raise, great for the medial deltoids Cable diagonal raises Dips Dumbbell front raise Dumbbell shoulder press, tops in training for the anterior deltoids Push-ups Seated rear lateral raise, excellent for the posterior deltoids 45-degree incline row, excellent for the medial and posterior deltoids While no single exercise can work all three parts, start building a shoulder workout with two that target most of the muscles. Build up to three sets of eight to 15 reps each. At first, you may only be able to lift very light dumbbells, but with consistency, you’ll develop strength over time. When you can complete three full sets, it’s time to increase your weight. For the seated rear lateral raise, sit on the edge of a bench, feet flat on the floor, a dumbbell next to each foot. Bend over to bring your torso… read on >

Guarding against injury means increasing both flexibility and strength. Target the muscles that support your ankles to protect your joints by strength-training two or three times a week on alternating days and always after you’ve warmed up. Start by using a resistance band to work calf muscles. Sit on the floor, with legs straight. Wrap the center of the band around your right foot and hold the ends taut in both hands. Flex toes, hold and return to start. Complete your reps. Next, point your toes, hold and return to start, adjusting the tautness of the bands in your hands as needed. Complete reps, then repeat the entire sequence with your left foot. Now move to calf raises using your own body weight for resistance. Hold the back of a chair or face a wall and place your hands against it for balance. Lift your left foot behind you, heel toward your butt, placing all your weight on your right leg. Now lift just your right heel off the floor. Hold for three seconds, then lower. Complete your reps, then switch legs and repeat. For both exercises, start with one set of eight reps and build to three sets of 10 to 12 reps. To avoid injury, always build up endurance gradually, no matter what the activity, and get instruction if needed so that you… read on >

Even a slight improvement in your heart/lung fitness could reduce your risk of a heart attack, a new study reveals. Between 2006 and 2008, researchers assessed the cardiorespiratory (heart/lung) fitness of just over 4,500 men and women in Norway. None had heart disease, high blood pressure or cancer, and most were considered at low risk for heart disease over the next 10 years. By 2017, however, 147 of the study participants had suffered a heart attack or developed angina, conditions caused by narrowing or blockage of heart arteries. More investigation showed that the risk of heart attack and angina steadily declined as cardiorespiratory fitness increased. “We found a strong link between higher fitness levels and a lower risk of heart attack and angina pectoris over the nine years following the measurements that were taken,” said Bjarne Nes of the Cardiac Exercise Research Group (CERG) at the Norwegian University of Science and Technology in Trondheim. “Even among people who seem to be healthy, the top 25 percent of the most fit individuals actually have only half as high a risk as the least fit 25 percent,” he said in a university news release. The study used a fitness calculator developed at CERG, which measures the body’s capacity to transport and use oxygen during exercise. It found that for each increase of 3.5 fitness points, the risk… read on >

Agility, or the ability to react quickly to change without losing your balance, is an important skill not only for playing sports, but also for everyday living. Strength training helps improve agility, but so do balance and coordination exercises. Simple moves include standing on one foot, standing on tiptoe and walking heel to toe. Specific activities that boost agility: Yoga Tai chi Ladder and hurdle drills Jumping rope A great do-anywhere exercise is controlled marching in place. Lift your right arm overhead as you lift your left leg, bending the knee at a 90-degree angle. Hold for three to five seconds, then switch sides. Continue alternating arms and legs for a total of three to five minutes. For better agility and coordination, here are three more exercises that will help: First, toss a small, soft ball from one hand to another, keeping your eyes on the ball at all times. For added difficulty do this as you balance on one leg, lifting the other leg by bending the knee at a 90-degree angle. Do 10 tosses, reverse legs and repeat. Next, bounce a small agility ball against a wall and catch it, first with two hands, then with your dominant hand and finally with your non-dominant hand. The ball will bounce in different directions, requiring quick action. Be sure to do this in an open… read on >

Socializing with friends is great for physical and emotional well-being, but if all of your get-togethers are at restaurants or bars, it can be hard to stick to a healthy eating plan. Try these ideas for having fun without placing the emphasis on food. Both you and your friends will benefit. Turn your brunch group into an arts project. Whether you’re quilting, knitting or crafting, busy hands can’t reach for snacks. If you’d rather look at art than create it, try going to different museums rather than bar-hopping with your friends. Want to get even more physical? Grab a few friends or another couple and sign up for a 5K or 10K race, and hold your own training sessions once or twice a week until the big event. Or choose a charity and do volunteer work as a group on a weekend afternoon. If you’ve been sedentary, step up to exercise with a more relaxed activity by joining a bowling or softball league. These are also great bonding options to do with co-workers if you want to socialize outside the office. Take along healthy treats for refueling afterwards. When you do want to get together over food, it’s easier to control calories and portion sizes if you do the cooking. Grilled chicken and fish in warm weather, and hearty vegetarian chili and stews in cold… read on >

Slow and sneaky weight gain usually happens over time — on average one pound a year — so it’s not always obvious at first, especially if you don’t regularly weigh yourself. But if this weight creep goes unnoticed year after year, by middle age, your middle may lose the sleek look you had when you were younger. Several factors could be to blame. Maybe you’re exercising less because family and work obligations have gotten in the way of regular gym visits. Maybe you’re eating more, such as having a cookie with your daily afternoon cup of tea. Perhaps you simply don’t need as many calories as you used to because of the gradual shift in body composition that can happen with age. Having less muscle and more fat can slow your metabolism, making it easier to gain weight. But you can work to avoid or at least limit this type of weight gain. Start by doing a quick self-evaluation. Has your activity level gone down? Are you eating more than usual? If you answered yes to these questions, make the commitment to get back on track both with diet and exercise. To improve diet, studies that tracked people for 20 years found the key is to switch to a way of eating that emphasizes fruits and vegetables, whole grains and nuts. You can replace low-nutrient… read on >

You know about the value of exercise for heart health and for staying strong and independent as you age. There’s also proof that exercise keeps your body young physically as well as mentally. A British study involving cycling enthusiasts between the ages of 55 and 79 found that their physical shape and abilities rivaled those of people much younger. Being physically active affects muscle strength, lung power and exercise capacity, and the sooner you start and the longer you keep it up, the longer benefits last. At the opposite end of the spectrum, a sedentary lifestyle can hasten the physical changes associated with aging and aggravate health problems. Cycling outdoors has many advantages, because it keeps you mentally alert as well as using your muscles, heart and lungs. Still, walking and virtually any type of moderate or vigorous exercise can yield benefits. You don’t have to exercise to extremes to stay youthful. Data from numerous ongoing health studies show that working out in line with national recommendations of 150 minutes of moderate-intensity aerobic exercise a week can lower the risk of early death by 31 percent compared to people who don’t exercise. Note that if you’re gung-ho about exercise, there doesn’t appear to be any downside to doing even more, but there may not be any further increase in lowering mortality. More information The American… read on >

MONDAY, Jan. 21, 2019 There’s no doubt that an unhealthy diet and couch potato lifestyle put your health at risk, but when considering improvements, should you change one at a time or both at once? Northwestern University researchers found that it’s not only doable, but also more effective, to change unhealthy behaviors simultaneously. Different groups of study participants were given a pair of changes to make. One involved diet — either lowering saturated fat or increasing fruit and vegetables. The other involved activity — either increasing exercise or reducing screen time. All participants received remote coaching to help them with motivation, but those assigned to eat more produce and spend less time with their gadgets were most successful at making healthy changes stick. The researchers followed up with another study that looked at making all the changes simultaneously — increasing produce while reducing saturated fat, and exercising more while decreasing screen time. They added a smartphone component along with the coaching and found that participants who stuck with the program were able to reach all goals over the nine-month study. A separate study at Stanford University found that participants who boosted exercise and diet together improved in both areas. They also reached the goals of completing 150 minutes a week of physical activity, getting the recommended servings of fruits and vegetables each day, and limiting… read on >

To strengthen your back — the most commonly injured part of the body — it’s important to condition both the muscles in it and the ones that support it, notably the abs. Here are four moves to boost back fitness: For the bird dog, start on your hands and knees. Tighten your abs and simultaneously lift your right arm and your left leg until they’re in line with your back. Keep them straight as you hold for 15 seconds, then gently return to the start position. Do 10 reps, then switch sides and repeat. The plank works your back, abs and glutes. Lying on your stomach, bend your elbows to support your upper body on your forearms. Tighten your abs and glutes and turn your toes under, then lift your body off the ground. Keeping your back straight, hold for a count of 10. Slowly return to the start position, rest 30 seconds, and repeat. Side planks are a great variation. Lie on your left side, with your left elbow bent, forearm on the floor for support. Tighten your abs and glutes and lift hips off the ground, so that your body forms a 45-degree angle with the floor. Keep your back straight and avoid scrunching your shoulders as you hold for a count of 10. Work up to a total of 10 reps, then… read on >

When it comes to monitoring physical activity, we’ve come a long way from pedometers that only counted steps. Today’s health trackers use sensors to monitor movement and store and analyze the data. You can track calories burned, calories consumed, your heart rate during and after exercise, and even how long you sleep. Like a personal coach, a tracker can motivate you to reach goals and strive for new ones. It’s important to note that not all wearables perform equally well. A number of studies have compared the accuracy of many brands in lab tests to real-world activity. Their ability to estimate steps, distance, physical activity, energy expenditure and sleep can vary, but so do results from the various studies. For instance, one study found that step count and sleep time were recorded most accurately, but total daily energy expended less so. Such discrepancies aside, tracking your progress, even simply the number of steps you take toward the suggested goal of 10,000 a day, can be helpful. Before you invest in a device, you might want to first test an app to see if you’ll actually use it. Next decide on your budget — a good wearable can run well over $100, depending on its functions. Determine the type of wearable you want, such as a bracelet or watch for your wrist or a clip-on device… read on >