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Resistance Bands vs Weights

Resistance Bands vs Weights

Good news for people who can’t get to the gym - Low Cost Elastic Tubing May Be Equally Effective to Conventional Weight Machines. A new study published in the American Journal of Sports Science and Medicine has assessed the muscle force and functional capacity (workload) in middle-aged to older healthy adults without any underlying disease following a 12 week resistance training program. The Study by Lima et al., 2018 compared these variables against a group that just used el

Take A Break From Studying!

Take A Break From Studying!

As final exams quickly approach be sure to take breaks from studying to exercise! New research from a team of scientists at McMaster University suggests that brief exercise breaks during lectures can help university students focus their attention, retain information, and improve overall learning. This is the first study to show that exercise breaks promote attention during lecture and improve learning in university students. So be sure to take time for yourself between study

Want To Supplement Running In The Winter?

Want To Supplement Running In The Winter?

Too cold and icy and to run outside? Try adding in some strength training! A 2017 systemic review has shown that adding strength training to a distance runner's program in the form of heavy resistance training, explosive resistance training, and plyometric training performed on 2–3 occasions per week is likely to positively affect performance in terms of: Running economy, time trial performance, and maximal sprint speed in middle- and long-distance runners of all abilities.

What To Look For In A Shoe?

What To Look For In A Shoe?

With holiday sales kicking into full gear, patients have started to ask what to look for when buying a new running shoe? Different functional groups of athletes need different construction features to feel comfortable in their shoe. Research has shown that a more comfortable shoes is associated with a lower movement-related injury, requires less oxygen consumption during exercise, and demands less muscle activity than a shoe that is less comfortable. A "perfect shoe" for ever

Should You Wear Compression Gear?

Should You Wear Compression Gear?

If you work out or train odds are you have used compression garments at some point, but are they helping? Studies show that compression garments have no effect on racing performance, VO2 max, cardiac response, or blood lactate. They do have a small positive effect on time to exhaustion, running economy, perceived exertion, and markers of muscle damage & inflammation. Compression garments are best used to help decrease delays onset muscle soreness and decreased post-exercise

How Long Should I Ice?

How Long Should I Ice?

Although old school, after a long workout ice can still be beneficial for reducing muscle soreness and to help speed up recovery times. For best results studies have shown spending 11-15 minutes in water temperatures of 51°-59°F after working out is optimal for recovery. So what are you waiting for jump in!! #ice #recovery #doms #rehab #newhaven #chiropractic #chiropractor #running #exercise #soreness

What to do with bruises?

What to do with bruises?

Whether you bumped into you desk or collided during your last match, bruises can be ugly and painful. Bruises are caused when tiny blood vessels are damaged or broken as the result of trauma to the skin. The raised area of a bump or bruise results from blood leaking from these injured blood vessels into the tissues as well as from the body's response to the injury. Bruises are usually not serious, but they can be painful, especially when they cover a large surface area. W

Why is Ankle Strength Important?

Why is Ankle Strength Important?

With walking, the effort by the ankle extensor muscles (shin muscles, pointing the toes up) is twice as much as the knee extensors muscles (quad muscles) and 25% more when running. Without strength in those ankle extensor muscles we lose ankle mobility. Without ankle mobility our knee extensors must activate more which adds additional stress on the knee. Ankle strength is the key to maintaining ankle mobility and in keeping optimal biomechanics. Without it, injuries increase

Feeling Fatigued Before You Even Start Your Workout?

Feeling Fatigued Before You Even Start Your Workout?

Studies show that athletes who sleep on average less than 8 hours per night have a 1.7x greater risk of being injured during sport than those who sleep eight hours or more. More sleep=Better performance and decreases your risk of injury while working out! #06511 #sleep #rehab #sportsrehab #chiropractor #chiropractic #06510 #06512 #06513 #injuryprevention #injury

Lack of Sun, Vitamin D, and Indoor Training

Lack of Sun, Vitamin D, and Indoor Training

Living in New England when the temperature outside drops, more athletes are forced to train indoors to maintain their health and achieve their performance goals. Athletes who train indoors during these winter months tend to exhibit low serum 25-hydroxy (aka vitamin D) concentrations in their body due to a lack of sunlight exposure. This has been linked to impaired exercise performance. Studies have shown that 4-month oral supplementation of vitamin D₃ (2000 IU per day) has be

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