New Research:
Just 10 body weight air squats every 45 minutes is more effective at regulating blood sugar than a 30-minute walk!
A new study found that performing 10 body weight squats every 45 minutes during an 8.5-hour period of sitting improves blood sugar regulation better than a single 30-minute walk.
Brief, intense bursts of activity, often called ‘exercise snacks,’ offer a potent strategy to mitigate the health risks associated with our sedentary lifestyles.
How easy is it to get up and do 10 squats every 45 minutes?! If you can't do full squats do half squats or quarter squats - simply using the largest muscles in your body will be powerful.
*Create an alarm/alert on your phone so that you never forget!
https://t.co/MkeWSG0X8S
It can be overwhelming trying to figure out why someone has pain as there are so many factors that can contribute and influence it!
But this also means that there are many factors that can reduce and inhibit pain as well!
The multifactorial nature of pain means we have many ways to treat it!
Its not just about your biomechanics or psychology!
The ideal sleep time of 7-8 hours was based on studies conducted on men. It wasn’t discovered until recently that women produce almost all of their hormones while sleeping, unlike men who also produce hormones while awake. For women that process takes 9-10 hours.
Clinical examination tests for adductor- and pubic-related groin pain in athletes with longstanding groin pain: Inter-examiner reliability and prevalence of positive tests
https://t.co/farMkEV2eH
@AdamWeirSports@PerHolmich @aserner
Jumper’s Knee Isometrics:
- One for the quad
- One for the calf/hamstring
- A split squat
- A single-leg stand
Good for brain. Good for muscle. Good for tendon. Good for kinetic chain.
Exercise and depression 🧠🏃♀️ #BJSMBlog
Exercise proves to be an evidence based treatment option for depression ⚡️
We break down the latest systematic review and meta-analysis into digestible chunks 📑
READ HERE ➡️ https://t.co/RAb09J4zLn http
“Scapulohumeral Rhythm” refers
to the 2:1 ratio of glenohumeral to scapulothoracic motion
In healthy shoulder joint, 90° of abduction is achieved by👇🏼
> 30° of scapular motion
> 60° of glenohumeral motion
#shoulder#scapula
https://t.co/dBBjhmw15J
Progressive daily hopping exercise improves running economy in amateur runners: a randomized and controlled trial: 2023
🔍 Study Overview:
🏃♀️🏃♂️34 amateur runners (Age: 29 ± 7 years, comprising 27 males).
📆 Over 6 weeks, the exercise group did 5 minutes ⏰ of double-legged hopping daily.
The hopping bouts lasted 10 seconds each ⏳, with the number of bouts gradually increasing and rest periods shortening.📈
📊 RE, peak oxygen uptake (VO2peak) 🌬️, and respiratory exchange ratio (RER) 🔄 were measured at three 🏃♂️ running speeds before and after the intervention.
🔍 Findings:
1️⃣ 6 weeks of daily hopping exercise can enhance running economy at higher speeds (12 and 14 km/h) without affecting maximal aerobic capacity.
2️⃣ The benefits are pronounced even when the hopping regimen is kept simple and done for only 5 minutes daily.
3️⃣ No reported injuries or side effects from this hopping exercise protocol.👍
🔍 This aligns with earlier research that plyometrics, like hopping, can boost running performance, especially at greater speeds.
🧐 One point of discussion is what's driving these changes. Tendon stiffness, metabolic factors, or alterations in running mechanics?
#runners #runningcommunity #runchat
Matthew Perry’s passing is shocking and saddening. I’ll never forget the schoolyard games we used to play, and I know people around the world are never going to forget the joy he brought them. Thanks for all the laughs, Matthew. You were loved – and you will be missed.
Cheat sheet for Hip Pain 💡
Some useful reminders to help differentiate between common conditions. As always, not gold standard and there can be overlap