SportScope (delison)

Birth Control Pill Might Lower Odds for Sports Injuries Lead researcher Luis Rodriguez from the University of Texas-Dallas and University of Texas-Southwestern analyzed health data from over 126,000 people aged 18 to 39 with orthopedic injuries. The study found that 0.5% of women on birth control pills had sprains or strains, compared to 2.5% of women not on the pill and 3.5% of men. Women on the pill were 85% less likely to suffer these injuries than men, while women not on the pill were 26% less likely. Researchers suggest that hormones in birth control pills might protect against these injuries. Senior researcher Yasin Dhaher noted the findings provide insights into how synthetic hormones may reduce injury risk in women and raise questions about the impact of hormone imbalances on injury risk.

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Afterburn Effect The afterburn effect, or excess post-exercise oxygen consumption (EPOC), is when the body continues to burn calories at an elevated rate after intense physical activity. This increased calorie burn can last up to 24 hours post-exercise, helping to boost metabolism and maximize workout benefits. EPOC involves replenishing oxygen debt, repairing cells, building tissue, and balancing hormones. High-intensity interval training (HIIT) and resistance training are particularly effective in increasing EPOC. HIIT alternates between intense exercise and recovery periods, while resistance training challenges major muscle groups. Both significantly boost metabolism post-workout. To harness the afterburn effect, incorporate HIIT, resistance training, and combine cardio with strength training. Personalized workout plans can further optimize results, considering individual factors like genetics, fitness level, weight, and muscle mass.

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Sports Injuries: Your Guide to Helping Your Child Heal Prevention involves proper conditioning, stretching, and warming up. Children should also develop core strength, balance, flexibility, and proper form. Playing various sports aids overall development and prevents overuse injuries. For serious injuries like loss of consciousness or broken limbs, seek immediate medical attention. Gradual onset injuries can be treated with ice, pain relievers, compression, and rest. Persistent pain should be checked by a physician. Parents should support their child's recovery by staying positive, ensuring proper physical therapy, and monitoring mental health. Consult an athletic trainer for tailored recovery advice. Avoid relying on online research and be patient for a complete recovery.

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Lengthened supersets Lengthened supersets involve performing partial repetitions at longer muscle lengths after reaching failure with a normal range of motion. A recent study on calf raises, using 23 untrained men, showed that lengthened supersets led to 43.3% greater growth in the medial gastrocnemius muscle compared to normal training. The study's promising results add to the growing evidence that training muscles at longer lengths can be beneficial for hypertrophy. While these findings are significant, they were conducted on untrained individuals and only on calf raises, so further research is needed to generalize these results to other exercises and trained individuals. Studies: Lengthened Partial Calf Raises: https://pubmed.ncbi.nlm.nih.gov/37015016/ Lengthened Partial Leg Extensions: https://pubmed.ncbi.nlm.nih.gov/33977835/ Lengthened Partial Hip Extension: https://www.ecss.mobi/DATA/EDSS/C28/28-3269.pdf

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Today we starting Speed training for 16 days Day 1: Pogo Hops 3x10 CM Jumps 4x4 Squats 3x5

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Speed training Day 2: Sprints 3x100

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Walking May Do Wonders for Back Pain New research from Australia indicates that starting a walking regimen can significantly delay recurrent episodes of back pain compared to not walking. Mark Hancock, a physiotherapy professor at Macquarie University, suggests walking might help due to its gentle movements, spinal strengthening, relaxation, stress relief, and endorphin release. Low back pain affects over 800 million people globally, often recurring after initial relief. Standard care includes special exercises and patient education, but Hancock's team investigated the benefits of walking. In a trial with 701 adults who had recently recovered from back pain, those who participated in a personalized walking program and received educational sessions experienced fewer pain recurrences and had a longer pain-free period (median of 208 days) compared to the control group (median of 112 days). Walking is accessible, low-cost, and suitable for nearly everyone.

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