This video is part of a series demonstrating the first part of a dynamic warm up: neuromuscular activation. Balance on one leg while straightening the opposite one. The effort should be just enough to activate the muscle. Hold for 6 to 10 seconds; and switch to the other leg. Complete 2 to 3 repetitions on each leg. Videos in this series: … [Read more...] about Video: Quadriceps Activation
Video: Core Snap and Backward Lean
This video is part of a series demonstrating the first part of a dynamic warm up: neuromuscular activation. Engage the deep abdominals in your core. Imagine that your belly button is the front part of a metal snap that you might find on a jacket, and the back of that snap is located on your spine. Envision snapping that button closed. To further facilitate deep abdominal … [Read more...] about Video: Core Snap and Backward Lean
What’s “Normal” for the Aging Process?
Here’s what we know about the biological process of aging. As we age, our bodies undergo physiological changes that impact aerobic capacity and muscular strength. Here’s what we commonly see as outcomes of aging in an increasingly sedentary American population: development of chronic diseases (e.g. cardiovascular disease, type 2 diabetes, obesity), degenerative … [Read more...] about What’s “Normal” for the Aging Process?
Are You Sleeping Enough?
The recommended amount of sleep for healthy adults is 7-9 hours per day. According to a recent study by the Centers for Disease Control (CDC), 30 percent of American adults are “sleep deprived,” meaning they sleep less than 6 hours each day—leaving them vulnerable to adverse health and safety effects. As any athlete in training knows, skipping on sleep is not conducive to … [Read more...] about Are You Sleeping Enough?
The Dynamic Run Warm-up, Part 2: Dynamic Stretching
As discussed in the previous article in this series, a proper warm-up provides an important avenue for warding off injury. It increases blood flow to the muscles, increases the speed of muscular contractions and nerve transmissions, and enhances flexibility. The warm-up should take place prior to intense activity, and it should be tailored to the specific needs of the activity … [Read more...] about The Dynamic Run Warm-up, Part 2: Dynamic Stretching