End of the Month

Thanks to everyone that has taken the time to read our posts and updates to the blog this month. We set some amazing records and now are well above 2500 views all time! The Evansville Half Marathon training program, Team 13, is right around the corner. If anyone has training and/or injury related questions, please feel free to email us at info@prorehab-pc.com

Workout Order

Q: DOES THE ORDER OF MY WORKOUTS MATTER?

By: ERIN BERESINI
A:

Whether you want to maximize a weight lifting session or a cardio-strength combo workout, research shows the answer is yes: order matters.

Let’s look at the cardio-strength combo first. If you’re planning to run and lift in one training session, for example, a 2012 study published in the Journal of Strength and Conditioning Research suggests you should run before lifting.

In the study, 10 men in their early 20s rode a stationary bike for 30 minutes at moderate intensity, and performed three sets of eight repetitions of various strength exercises. Researchers collected blood samples before, during, and after the workout, testing for testosterone and cortisol levels. Testosterone is a hormone that, among other things, aids muscle recovery and growth. Cortisol, on the other hand, breaks down muscle.

Researchers found that the men who cycled before lifting had significantly higher levels of testosterone in their blood after completing the entire bike-lift workout than the men who lifted first, then cycled. The study concludes that testosterone production—and therefore muscle recovery and growth—is maximized after completing a cardio-first, strength-second workout. (These findings only apply when doing a shorter, moderate-intensity cardio workout before strength training.) So, if you're hitting the gym, throw in a good 20- to 30-minute cardio warmup before lifting weights to maximize strength gains and speed up recovery.

If you’re just doing strength exercises, research suggests you should consider the order in which you do these as well. Studies have found that research subjects were able to do the most repetitions of the first strength exercise they performed. Subjects also posted their greatest strength gains in the first muscle(s) they worked during their training sequence. This led researchers to conclude that strength exercises should be performed in order of their importance to overall fitness goals. If you want killer quads for cycling power, for example, start your strength routine with some wall sits. If you're most concerned with lower back strength, start with back extensions and save those wall sits for later.

Heat Exhaustion/Heat Stroke

With the temperatures rising and training season upon us, I thought this would be a good time to review signs and symptoms of both heat exhaustion and heat stroke.

Heat exhaustion is a warning that your body is getting too hot. If you ignore the signs of heat exhaustion, it can lead to heat stroke which has the potential to be fatal.

Signs of Heat Exhaustion:

• Normal or low body temperature
• Cool, clammy, and/or pale skin
• Sweating
• Dry mouth, thirst
• Fatigue and dizziness
• Nausea or vomiting
• Muscle cramps
• Weak, fast pulse

Signs of Heat Stroke:

• Very high body temperature 
• Hot, dry skin
• NO SWEATING
• Confusion, hallucinations
• Convulsions
• Loss of consciousness 

It's important for your health, and also those around you, to be able to recognize if someone is exhibiting these symptoms. Heat exhaustion/stroke are VERY serious and require immediate attention!!

6 Best Mobility Exercises

OUTSIDE MAGAZINE, JUNE 2012
FRIDAY, MAY 18, 20123

6 EXERCISES FOR MAXIMUM MOBILITY

Why a Bay Area gym has ­become a destination for the world’s

top athletes

Kayaker Brad Ludden, pro cyclist Levi Leipheimer, Olympic rowerErin Cafaro—they’re not coming to CrossFit San Francisco for traditional coaching. They’re seeking out Kelly Starrett, a doctor of physical therapy, to glean his tips on natural mobility. Starrett preaches that joint range of motion matters beyond just injury prevention or rehab. The real benefit of mobility, he says, is the mechanical advantage: ideal positioning allows for optimal power output. Until you’ve got proper range in all your joints, you simply haven’t discovered your body’s real potential. “The typical athlete is brutally inefficient,” says Starrett. “Improving mechanics by resolving problems with tissue restriction and positioning is like taking the emergency brake off a Ferrari.” Running? Let’s see what you’ve got when a tight hip capsule isn’t ruining your extension. Rowing? Healthy dorsiflexion means you move more water. 

For the past year, Starrett has posted daily mobility workouts on his MobilityWOD.com website, and the videos have become a viral sensation in the CrossFit community. Here he offers six exercises to increase mobility for specific sports—everything from running to climbing. Spend just two minutes a day on each move—the 10-minute squat requires more time, of course—and make sure to contract and relax in each position. Also, test your range of motion before and after: you should notice improvements almost immediately.

1. Posterior hip mobilization
On all fours, position a stretching band around one quad, then place that foot in front of the opposite knee. Oscillate your hip against the band’s pull. GOOD FOR: Loosening up a stiff hip capsule or making you more efficient on a bike, in a kayak, or whenever you are in hip flexion.

2. Shoulder extension, external rotation
Place your hand through a stretching band and rotate your palm up. Grip the band and lean back, stretching your arm above your head and engaging the lat muscle. GOOD FOR: Opening up shoulder joints, which are particularly tight among swimmers and climbers. 

3. Anterior hip mobilization
Place the stretching band around one quad’s hip crease and stretch that leg back, placing the knee on the ground and slowly rotating the hip forward. GOOD FOR: Loosening up tight hip flexors, common among runners, cyclists, and rowers.

4. Ankle dorsiflexion
Standing up, place stretching band just above the ankle and step forward with that leg. Move knee forward and oscillate outward. Repeat facing the other direction. GOOD FOR: Ankle flexibility, which helps save runners tremendous energy.

5. 10-minute deep-squat test
Stand with your feet shoulder width apart and lower your hips to your ankles, making sure to keep your feet flat on the ground. Remain in that position for 10 minutes, moving slightly to stimulate circulation. GOOD FOR: Increasing mobility in the ankles, knees, and hips.

6. Couch stretch 
Start on all fours with your feet against the wall. Raise one leg so the shin and foot lie flat against the wall, then step the other leg forward, foot beneath you. Engage glutes, quads, and hip flexors by arching and relaxing your back. GOOD FOR: Opening up the entire anterior muscle chain, allowing you to fully extend your hips, knees, and ankles.

Article written by David Steinberg

Why are my feet numb?

Numbness and tingling in the feet is not necessarily common while running, but does occur. It's alarming to feel those "pins and needles" but it doesn't always mean that something serious is wrong. If you experience this, try to loosen your shoe laces and see if this makes a difference. Pay particular attention to how tight the laces are across the toe box (the widest area of the foot near the toes). If there is too much compression of the toe box, it pushes all of the smaller bones in your feet together. This puts pressure on the nerves that run between your toes. If simply loosening the laces doesn't work, the next step would be to have a specialty running store evaluate you to determine the right shoe for your foot. Proper shoe wear is important because it not only helps with mechanics, but also can improve the health of your foot. Also, breathable socks are also a must, especially in the summer. Heavy socks will make your feet warm and too much material in the shoe could cause compression as well, which may lead to the tingling sensation. Opt for lightweight socks with a breathable mesh. If these simpler options don't provide any relief, it may be time to see your doctor. Compression syndrome, inter-compartment swelling of the lower leg muscles, could eventually lead to numbness and tingling in the feet. This is a serious condition and needs to be evaluated right away if conservative treatment wasn't helpful.

Bike Rental

A bike rental program will soon be coming to Evansville! Channel 14 announced the partnership between the YMCA and the Welborn Baptist Foundation's Upgrade campaign which will provide bicycle rental at the Downtown YMCA.

Bikes available soon to rent in downtown Evansville

Posted: May 21, 2012 11:51 AM CDTUpdated: May 21, 2012 12:22 PM CDT

By Brad Conaway - email

 

EVANSVILLE, IN (WFIE) -

Partnering with The Downtown YMCA, the Welborn Baptist Foundation's Upgrade Campaign will roll out a new bike rental program tomorrow at the YMCA located on Northwest 6th Street.

The Upgrade Campaign had learned that local bike shops frequently receive inquiries on the availability of a bike rental program. The demand for such a program, along with a desire to promote bicycling in the community, prompted the partnership with the YMCA.

"The Y is thrilled about the partnership with the Welborn Baptist Foundation'sUpgrade Campaign", says Barb Dykstra, Downtown Branch Director of the YMCA of Southwestern Indiana. "The bicycle rental program will allow us to provide the community with yet another healthy lifestyle option. The Greenway is easily accessible from the Y and will give riders a safe and scenic route to explore."

The project involved the purchase, customization and installation of 20 bicycles ranging from children's to adult men's and women's and bike lockers. Each bike rental includes a helmet and a lock. The rentals can be made at the front desk of the Downtown YMCA. The Upgrade Campaign will also introduce bicycle maps and a "Rules of the Road" bike safety video.

"It's no secret that increasing physical activity is imperative to living a healthy lifestyle", explains Kevin Bain, Executive Director and CEO of the Welborn Baptist Foundation. "By providing new and engaging opportunities to be active, the Upgrade Campaign hopes to improve the health of Tri-State residents."

The Upgrade Bike Rental Program was made possible with funding from the Centers for Disease Control and Prevention's Communities Putting Prevention to Work (CPPW) grant program which focuses on decreasing overweight and obesity rates through improved nutrition and increased physical activity. The Welborn Baptist Foundation, in collaboration with the Indiana State Department of Health, received a $2.5 million CPPW grant in March 2010 to apply best practice strategies toward improving nutrition and increasing physical activity in Vanderburgh County.

"With the continued expansion of the Pigeon Creek Greenway, as well as the network of marked bicycle routes, much of Evansville can be experienced by bike", says Andrea Hays, Director of the Upgrade Campaign at the Welborn Baptist Foundation. "We believe that providing a low cost bicycle rental program will get our residents and visitors out to enjoy the city using a physically-active form of transportation."

The Upgrade Campaign was designed to help area residents achieve health improvements by making small lifestyle changes. The Upgrade Bike Rental Program gives residents and visitors yet another way to actively enjoy Evansville.

To learn more about the Upgrade Campaign, please visitwww.upgradenow.org 

Copyright 2012 WFIE. All rights reserved.

Are you quirky?

Are you a trail runner that finishes your workout with muddy streaks on your calves? An article from Running Times explains why this happens. The article goes on to explain some other quirks like causes for irregular wear patterns on your shoes and why the horizon bobs up and down while you're running. You can find the full article at:

www.runningtimes.com

What Mud on Your Calves Means for Your Form

Four form flaws you can recognize by yourself

By Jennifer Hughes

QUIRK #1: You notice mud or kick marks on your calves.

Post-run mud smudges on your calves usually mean more than that you'll be doing a little extra scrubbing in the shower. "Typically, it's because that person has weak glute muscles, which help stabilize your foot in the stance phase," says six-time Ironman world champion Dave Scott, who now coaches a wide range of athletes in Boulder, Colo. "The second thing is they have very poor hip extension."

What this means is when your leg is in the push-off phase, your hips don't stay square; instead, they twist back a little to allow you to seemingly enhance your push-off. In reality, says Scott, you end up losing power.

Scott refers to the navel as the runner's eyeball, and the goal is for it to always look straight ahead. If you're hitting your other leg, your navel is likely swinging back and forth like a windshield wiper, which causes the hips to open up too much to the side on push-off. When this happens, your foot comes through on the swing phase and hits the side of the opposite leg.

Runners who do this "need to enhance their flexibility in hip extension," says Scott. "But they really need to strengthen their glutes; that's a huge, huge problem."

To fix this quirk, Scott recommends a two-in-one exercise: The Stretch Cord Hip Extension.

Place a stretch cord, such as a Thera-Band, around your ankle and anchor the other end to something stable in front of you. Stand on an elevated block with your support leg standing on the corner of the block, knee slightly bent, and the stretch-cord leg swinging freely. While keeping your swinging leg straight, swing it back into hip extension, and then bring it forward to the neutral position. Scott recommends pulsing your leg for five to six seconds every third repetition.

"In the first three to four repetitions, you will feel the initial muscular load in the stretch-cord leg; however, the fatigue will immediately be felt in the support leg gluteal muscles," says Scott. "The support leg should have a slightly bent knee, and this leg will become progressively fatigued. Maintaining the support leg in perfect 'stance' running position is the key to the exercise."

The second part of this two-in-one deal moves you quickly into hip abduction. Step off of the block and turn 90 degrees with your support leg facing the anchor pole. Step over the pole so the cord passes freely behind the Achilles tendon of your support leg. Then spread your legs apart and swing the stretch-cord leg outward. This exercise isn't about the stretch-cord leg, it's about that stabilizing leg, says Scott. Do 12 to 15 repetitions, pulsing every third repetition. "This is a fantastic exercise for your glutes with the muscular load on your support leg," says Scott.

Scott recommends doing this exercise every other day. Alternate legs, and do three sets on each leg.

Is Sweat a Measure of Fitness?

I love this article posted today by Outside Magazine! This is a question I've had for quite some time and although I think the answer isn't completely known, this may shed some light on the topic.

Q: IS MY FITNESS IMPROVING IF I'M SWEATING MORE?
By: ERIN BERESINI


A:

Unfortunately, there’s no straightforward answer to this one.

Sweating helps your body regulate its core temperature, and your sweat rate is influenced by a number of factors, including genetics, gender, and the weather.

Several studies have shown that better athletes do, indeed, sweat more. One such study, published in the journal Experimental Physiology in 2010, demonstrated that both male and female athletes sweat more than their untrained counterparts, leading to the conclusion that training improves the sweating response. More sweat, they thought, allows athletes to dissipate heat more quickly so they can stay cool during strenuous workouts.

A study published in the same journal in 2012 also found that fit males—men with a high VO2 max, an indicator of aerobic fitness—sweat more than unfit males while exercising at moderate intensity.

However, if you’ve noticed an increase in your own sweat rate, don’t go bragging to your buddies about it just yet.

A 2011 study published in the American Journal of Physiologyfound that sweat rate depends on your physical work and your body’s surface area rather than on VO2 max. In other words, you’ll sweat the same amount running a seven-minute mile whether you’re in tip top shape or not, assuming you haven’t gained or lost any weight. This study concludes that sweat is an indicator of the physical work you’re doing, not how fit you are. (Read more about this study at Sweat Science.)

Want an indication—unrelated to your sweat—that your fitness is improving? Try doing a benchmark test where you repeat the same workout once a month so you can document any changes.

Get Watered Down

Crossfit Endurance has another great video on how much water you should be drinking during a normal day and also while training and racing. Also, the truth about coffee is revealed!

Number One Mistake

Whether you are a runner, cyclist, weight lifter, or you enjoy other forms of exercise, one of the biggest mistakes made is being self-conscious while exercising. It's very temping to look around the gym, or even your running group, and size yourself up to others, whether it be in appearance or physical abilities. I think what is important to remember is that those "elite" athletes were once in your shoes. No one walks into the gym and squats 400 lbs or runs an 18 minute 5k without A LOT of training. So don't be embarrassed by your workouts or your physique, with hard work and dedication you can become the person that others turn to for fitness advice.

Food For Thought

As someone that is a recreational or competitive athlete, the foods you eat are sometimes just as important as the workout itself. Food is the body's fuel and if we think about it in that manner, why would we chose to eat something that could hinder (think sugary sodas or processed desserts) our daily routine? Below is a list of "must have" foods that are nutrient dense:

Eggs
Eggs are chock full of protein which helps in muscle repair after those long hard training sessions. When you eat proteins in the morning, it helps to keep you fuller longer so you won't be searching around for a snack as soon as you arrive at work. Eggs can also come enriched with Omega-3, which is a good form of fat that we want in our diets.

Sweet Potatoes
Sweet potatoes are nutritionally superior to regular potatoes as they contain several vitamins. They contain vitamin A, an antioxident, vitamin C, potassium, iron, manganese, and copper. Many restaurants are starting to offer sweet potato fries as a side option. Although fried foods aren't ideal, if you need a french fry fix, the sweet potato variety is the better option.

Salmon
Salmon is a great source of protein and is packed with Omega-3 fats. Omega-3s help curb the body's inflammatory response which is seen in diseases like asthma, different forms of arthritis and other autoimmune diseases. We posted a new recipe this week for a salmon salad, which is basically tuna salad with canned salmon replacing the tuna.

Almonds
Almonds are a superfood for athletes. They are loaded in vitamin E (an antioxidant) and aside from nuts, this is not commonly found in foods. Almonds also help to lower the "bad" cholesterol and improve heart health. If you're looking for something that might also satisfy your sweet tooth, Emerald makes Dark Cocoa dusted (my personal favorite) and Cinnamon and Sugar dusted almonds.

Blisters

Blisters can sometimes be a disabling problem for runners. I know personally I've finished a run bleeding and immediately dreaded the next training session. In order for blisters to form they need FRICTION and MOISTURE. Friction is just excessive rubbing to one local area in the shoe. Generally blisters pop up on the heel, but you can get them under the big toe and on the bottom of the foot as well. The moisture that builds up in and around the foot can be controlled well with moisture-wicking socks. There are a few different ways to minimize friction while running:

1. Make sure your shoes fit well, not too big or small
2. Cut your toenails!! The slight change in the size of your foot can alter it's position in the shoe
3. Socks should be form fitting. If they're too baggy, they may bunch under the foot
4. Try Body Glide, Petroleum Jelly or other products that reduce shear

Help Run the World

This article comes from Competitor Magazine (running.competitor.com). The two men below created an apparel company that donate part of the clothing costs to countries in need of clean food and water. Read on to find out more, or you can visit their website at 

runjanji.com

Running Clothes For A Cause

• By Jeff Banowetz
• Published 5 hours ago

• 0 comments
 
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Mike Burnstein and Dave Spandorfer, co-founders of Janji.

Two college cross-country teammates launch new apparel line to help runners aid countries in need. 

Dave Spandorfer and Mike Burnstein  ran cross-country and track together at Washington University in St. Louis. Now they’re working together to make a business focused on their love of running while promoting a cause near and dear to runners: clean water.

The two created Janji (the name means “promise” in Malay), a running apparel company that is dedicated to helping combat the food and water crises around the world. The company has created technical shorts and tops incorporating the flags of countries that have problems obtaining clean food and water. For each item purchased, approximately $4 is donated to that country to help solve the problem.

The company officially launches its line—starting with designs for Haiti and Kenya—at the Big River Running Company in St. Louis on May 3. It will continue introducing apparel at specialty running stores this summer and through their website, runjanji.com. Before the introduction, co-founder Spandorfer spoke with Competitor to give us some background on the company, its goals and the issue of clean drinking water that most runners take for granted.

When did you come up with the idea for Janji?

Mike and I came up with the idea for Janji on the way to the D3 National Outdoor Track Championship. We were sitting on the bus surrounded by our friends with the opportunity to compete against some of the best athletes in the country. We felt pretty lucky. It was at the time that we wanted to find a way to give back through our sport. We knew there were thousands of races for a cause and we thought, well, let’s try and find a way for runners to give back each and every time they run—beyond just race day. By the time the track meet ended, Janji was born.

What is your running background?

Mike and I have both been running since our freshman year in high school. My team was nothing special, while Mike’s team was a running powerhouse. We met at Washington University, where we ran cross-country and track. Together, we’ve had a lot of success in running with five school records and five All-American awards between the two of us. After college, Mike plans to run half and full marathons, as I have been doing.

Had you any experience in apparel before starting the company?

When we had the idea to start Janji, we had a passion to give back but limited experience with apparel manufacturing and retail. Since then, we’ve read extensively and have talked to many mentors, who have guided us. I’ve also spent the past year working part-time at a specialty running store, Big River Running Company, which taught me the ropes of the running apparel industry.

Tell us about the products you have available now. What materials are they made out of? Where are the manufactured?

Janji’s shirts and shorts are both made out of 100 percent polyester fabric. Although the feel of the fabrics are very different, they’re all moisture-wicking and incredibly light. We’re working with a producer, located in China, which has shown a commitment to fair wages, proper working conditions and ethical labor practices.

How long have you been involved in the global food and water crisis?

We felt there was a natural connection between runners and the food and water crisis. Who knows more about the importance of being well fed and well hydrated than runners? At the D3 National meet, Mike and I were very cautious of what we ate and drank as we approached our big races. Yet we knew that hundreds of millions of people worldwide don’t even have access to adequate nutrition and clean water. Since the minute we started the company, we wanted to change that. While we have minimal experience in international public health, we are committed to working with partnering organizations around the world dedicated to alleviating problems related to unsafe water conditions and food insecurity.

****

For more information, visit runjanji.com. The official launch at the Big River Running Company (West County location) takes place on Thursday, May 3, at 7 p.m. Find out more at bigriverrunning.com. On May 10, the Naperville Running Company in Naperville, Ill., will host a launch at 6 p.m. Visit runningcompany.comrunningcompany.com/Calendar/Events/Event-76 for details.