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Why Ice Delays Recovery

When I wrote my best-selling Sportsmedicine Book in 1978, I coined the term RICE (Rest, Ice, Compression, Elevation) for the treatment of athletic injuries (Little Brown and Co., page 94). Ice has been a standard treatment for injuries and sore muscles because it helps to relieve pain caused by injured tissue. Coaches have used my "RICE" guideline for decades, but now it appears that both Ice and complete Rest may delay healing, instead of helping.

Stretching Doesn’t Deliver

Whenever I see someone stretching before or after hard exercise, I worry that the person has gotten bad advice about training. You should not stretch before a competition because stretching weakens muscles.

Exercise Every Day or Every Other Day?

The old guideline recommending 30 minutes of exercise three times a week just isn't enough, according to the latest research. Athletes know that they need to work out every day, and all people who just want to stay healthy can benefit from the same type of exercise program.

Listen to Your Body

The best way to achieve a high level of fitness without injuring yourself is to listen to your body. Don't depend on heart rate monitors, fitness trackers or other gadgets.

Mary Cain and Forced Weight Loss for Sports

Mary Cain was unbeatable in high school races. At age 16, she became the youngest athlete ever to represent the U.S at a World Championship track meet, and at age 17, she was the 2014 World Junior Champion in the 3000 meter run.

What to Eat Before, During and After a Bicycle Ride

Healthy and fit people usually don't need to eat during a ride when they cycle at a casual pace for less than two hours. However, you can prolong your endurance for a hard ride by taking a source of sugar when you ride very hard for more than an hour, and a source of salt when you ride for more than three hours.

Lack of Fitness, Not Too Much Sitting, Shortens Lives

A new study suggests that it is the level of fitness, not time spent sitting, that predicts susceptibility to disease and longevity.

Ten-Minute Workouts for Fitness

One minute of intense exercise can give you the same level of fitness as 45 minutes of more casual exercise. Two groups of out-of-shape men exercised three times a week for 12 weeks. . .

Warming Up

Warming up before you exercise helps to prevent injuries and lets you jump higher, run faster, lift heavier or throw further. Your warm-up should involve the same muscles and motions you plan to use in your sport. For example, before you start to run very fast, do a series of runs of gradually-increasing intensity...

Weight Lifting for Middle-Age and Beyond

Many middle-aged and older people have started to lift weights, since extensive data show that lack of muscles increases risk for diabetes, heart attacks and premature death. However, within the first few weeks of their new weight-lifting programs, most get injured and quit.

Push-Ups: Train to Do the Most

If you want to be able to do 100 push-ups in a row, do not try to do as many push-ups as possible every day. You'll probably injure yourself and end up unable to do any push-ups at all.

Everyone Should Exercise After Meals

A study from New Zealand shows that walking 10 minutes after meals lowers high blood sugar by more than 22 percent in diabetics, which is more effective than 30 minutes of exercise done once a day.

Piriformis Syndrome

If it hurts to touch a point that's in the middle of one side of your buttocks, you probably have piriformis syndrome. This chronic condition is very difficult to diagnose, because other injuries may produce exactly the same symptoms.

Strength Training Guidelines

1. People need to learn a correct range of motion for each exercise that is within their capability and practice that with lighter resistance. 2. There is not a lot of convincing data on repetition duration, but what there is including work we have done here, suggests for each exercise taking about three seconds for the concentric part of the rep, and three seconds for the eccentric part.

Avoiding Overtraining

Exercising too much can affect your brain as well as your muscles. Athletes and dedicated exercisers often suffer from an overtraining syndrome in which their performance drops, their muscles feel sore and they are tired all the time.

You Can’t Be Too Fit

Dramatic results in a new study from the Cleveland Clinic show that you can't be too fit, and that not exercising is worse for your health than smoking, diabetes or heart disease.

Cycling Cadence

Cycling is a power sport. The stronger you are, the faster you can go on a bike. Power = [force that your feet apply to the pedals] x [cadence, or how fast you spin your pedals]. Cadence is the number of pedal revolutions per minute (RPMs). Fatigue for a bicycle rider comes primarily from how hard you press on the pedals, not how fast you turn them.

Intervals for Everyone

The American College of Sports Medicine (ACSM) surveyed more than 4,000 fitness professionals and found that High Intensity Interval Training (HIIT) is the most popular trend in fitness for 2018. All healthy people can benefit from some form of interval training. They can pick up the pace for a few seconds while walking, running, cycling, swimming, skiing or skating, and then slow down when they feel the least discomfort.

Extra Protein Does Not Enlarge Muscles

A new review of 15 studies shows that protein supplementation offered no added benefit for older weight lifters.

Inactivity Causes Muscle Loss

Even short periods of inactivity cause dramatic loss of muscle size and strength. After just two weeks of having one leg put in a cast, all 32 men in the study lost a tremendous amount in all measures of physical fitness, strength and muscle size in the immobilized leg. After six weeks of pedaling a bicycle for rehabilitation, they still did not regain all of the strength that they had lost

Sarcopenia (Muscle Loss with Aging) Linked to Inflammation

We can now add sarcopenia, loss of strength and muscle size with aging, to the list of medical problems associated with inflammation. Older people who suffer from sarcopenia are far more likely to have high blood levels of the markers of inflammation such as CRP, SED rate and adiponectin.

Recovery: the Key to Improvement in Your Sport

If you want to become stronger and faster and have greater endurance, you need to exercise so intensely on one day that you damage your muscles and feel sore on the next day and then train at a reduced intensity for as many days as it takes for your muscles to heal and the soreness to lessen. Then you take your next intense workout.

Flat Feet, Pigeon Toes and Bow Legs

Many of the world's great sprinters have flat feet. Most football coaches can pick their halfbacks just by watching them walk. The fastest runners are often flat footed, pigeon toed and bow-legged.

How Exercise Affects Your Immunity

Several recent studies show that if you don't follow your hard workouts with easy ones, you may suppress your immunity to increase risk for developing infections such as colds and increase your chances of injuring yourself.

Caffeine Boosts Endurance and Strength

A review of 34 recent studies shows that taking caffeine before and during exercise can increase muscle strength and endurance.

Lactic Acid is Good for You: Why Everyone with a Healthy Heart Should Do Interval Exercise

Athletes use interval training to make themselves faster and stronger, and everyone with a healthy heart can benefit from this technique. A typical interval workout for non-competitive exercisers would be a session of jogging, walking or cycling in which they sarm up by moving slowly for about 10 minutes, pick up the pace until they feel a slight burning in their muscles (this usually takes 10-20 seconds), slow down as soon as they feel this muscle burning, and go slowly until the burning is gone and breathing is back to normal.

Why Do Sled Dogs have So Much More Endurance than Humans?

How can sled dogs run more than 100 miles a day for weeks on end, while humans couldn’t possibly recover from such abuse of their muscles? A study from Ohio State University shows why.

Too Much Exercise?

Countless studies have shown that exercise helps to prevent heart attacks, but some researchers have found scarring in heart muscle and increased plaques in the heart arteries of men who have run many marathons and triathlons, resulting in news headlines warning of "too much exercise."

Blisters

If you feel discomfort or pain in the skin of your feet while you are exercising, stop exercising immediately and correct the problem. Continuously rubbing your skin can cause very painful blisters that can break and leave you with open painful areas for many weeks.

Cooling Down After Intense Exercise

"Cooling down" means that after you exercise intensely, you slow down and exercise at low intensity for a while before you stop exercising for that session. The scientific literature is controversial on whether cooling down helps to reduce next-day muscle soreness to help muscles to recover faster.