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● Are there any workouts you recommend with a concussion or should I just pause til better?

○ The severity of the concussion plays a role here and modern practices for managing the way concussions are dealt with currently is different from historical practices. Basically, people who started light exercise a few days after a concussion found their symptoms resolve in half the time than people who stayed on the side and waited. It's still a little tricky though, but those who have already done so determined the heart rate which exacerbated their concussion symptoms and used that as a guide for their exercise tolerance.

Regarding workouts, something static or stationary - bike, treadmill walking etc.

(Training Place recommends consulting with a qualified medical professional before engaging in any post concussion exercise related activity.)

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People who did light exercise within 48 hours after a concussion saw their symptoms resolve in about half the time as those who waited more than a week to exercise, a new University of Michigan study found.

The study adds to the growing body of science that suggests that “cocoon therapy”—bed rest in the dark with minimal mental stimulation after concussion—isn’t good for patients.

Exercise is medicine: Get moving after a concussion to heal faster People who did light exercise within 48 hours after a concussion saw their symptoms resolve in about half the time as those who waited more than a week to exercise, a new University of Michigan study found.

Assessing exercise tolerance after concussion (BCTT)

Exercise < 2 days post-concussion was associated with more probable and faster symptom and clinical recovery, and lower persisting post-concussion symptom prevalence.

Early Exercise is Associated with Faster Concussion Recovery Among Collegiate Athletes: Findings from the NCAA-DoD CARE Consortium - Sports Medicine Background Growing evidence indicates early exercise may improve symptoms and reduce clinical recovery time after concussion, but research examining collegiate student-athletes is scarce. Objective The aim of this study was to compare symptom recovery time, clinical recovery time, and persisting pos...

"Early physical activity, prescribed aerobic exercise and reduced screen time are beneficial following sports related concussion (SRC). Strict physical rest until symptom resolution is not effective, and sleep disturbance impairs recovery after SRC.

Rest and exercise early after sport-related concussion: a systematic review and meta-analysis - PubMed CRD42020158928.

Are you giving workouts your all but getting less in return—or even backsliding? Does it seem like you’re always battling bronchitis, tendonitis, or another “itis”? Or maybe your usual over-the-top enthusiasm for workouts has faded to “barely there.”

These are just a few possible signs of overtraining syndrome (OTS), and you don’t have to be a competitive athlete to develop them.

19 Signs of Overtraining: How to Avoid Excess Fatigue and OTS Overtraining means whenever an athlete or enthusiast experiences consistent burnout or declining performance from too strenuous a workout system.

Some signs and symptoms of overtraining.

More than 125 signs and symptoms or overtraining have been identified in published literature, making a definitive diagnosis challenging.

Overreaching/Overtraining: More Is Not Always Better : ACSM's Health & Fitness Journal An abstract is unavailable.

1️⃣ Overtraining exists and has scientific backing.

2️⃣ Symptoms include persistent fatigue and low performance.

5 Overtraining Myths Explained by Science • Sci-Fit Do you think overtraining is real? In this article, we explore the scientific data behind 5 overtraining myths.

● If endurance athletes tend to be more well adapted to use fat as a fuel source, why shouldn't it be recommended they consume fat before or during competition?

○ There are a few reasons why fat consumption is not typically recommended before or during competition for endurance athletes:

1. Digestion Time: Fat takes longer to digest compared to carbohydrates, which are the primary fuel source for high-intensity endurance activities. Consuming a high-fat meal or snack before or during exercise can cause digestive discomfort and potentially lead to gastrointestinal issues.

2. Availability of Fuel: While endurance athletes are efficient at utilizing fat as a fuel source during lower intensity exercises, high-intensity activities require quick and easily accessible sources of energy. Carbohydrates are rapidly metabolized and provide the necessary energy for intense exercise. Fat oxidation rates are lower during high-intensity exercise, so relying on fat as the primary fuel source might not provide enough energy for optimal performance.

3. Glycogen Depletion: Consuming carbohydrates before and during exercise helps maintain glycogen stores in the body. Glycogen is the stored form of glucose in the muscles and liver, and it is the primary source of energy during intense exercise. To maximize endurance performance, athletes need to have sufficient glycogen stores, so consuming carbohydrates is crucial.

4. Sports Performance: Fat intake can have a negative impact on sports performance due to its slower digestion and lower availability of immediate energy. Consuming fat in large quantities before or during competition may result in decreased energy levels, slower reaction times, and reduced performance.

While fat is an important part of an athlete's diet for overall health and recovery, carbohydrates remain the preferred fuel source for endurance athletes during competition. It is recommended to focus on consuming a balanced diet that includes carbohydrates, proteins, and fats, while considering the timing and amount of each nutrient based on individual training and competition needs.

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Dynamic correspondence can simply be described as the ‘transfer effect’, or ‘transferability’ of training. Several fundamental factors (i.e. physiological, biomechanical, and psychological) must be considered during training prescription in order to maximize the dynamic correspondence. These seemingly simple factors however give birth to an exhaustive list of other variables such as the rate of force development (RFD), impulse, and rate of oxygen consumption (VO2) intensities.

Dynamic Correspondence Dynamic correspondence is the ‘training effect’ that training programs have on athletes' sports performance, but measuring it is difficult.

Dynamic correspondence suggests that training exercises can enhance specific elements of performance based on how well they replicate the mechanical, neural and metabolic demands of the skill in question.

The impact of Dynamic Correspondance How to transfer sport specific training effect into competitive performance You can only train so many days per week. And there is only so much energy you have to use training. So it’s important that everything you do in the weights room or on the field has optimal transfer to your sport. There’...

The concept of “training transfer” is a hot topic in discussions among strength and conditioning coaches. This term refers to the degree to which a workout affects a particular performance or task.

Transfer of Training During Strength Exercises - Vitruve | Velocity-Based Training The concept of "training transfer" is a hot topic in discussions among strength and conditioning coaches. This term refers to the degree to which a workout affects a particular performance or task (Issurin, 2013). For example, is performing power loads in the gym going to improve our 100m sprint per...

Exercise is often associated with physical exertion and adaptations such as weight loss, improved athletic performance, and increased strength. However, one thing that these variables all have in common is that they are not mindless. Many times the desired result is defined by having a goal to reach.

Setting S.M.A.R.T. Fitness Goals to Overcome Mental Hurdles | NASM Setting SMART fitness goals involves identifying something you want to accomplish and then establishing a plan for how that will happen. Learn more within!

We aimed to narratively review and critically examine the scientific underpinnings of the SMART acronym and its application in physical activity promotion. Specifically, our review suggests that the SMART acronym: is not based on scientific theory; is not consistent with empirical evidence; does not consider what type of goal is set; is not applied consistently; is lacking detailed guidance; has redundancy in its criteria; is not being used as originally intended; and has a risk of potentially harmful effects. These issues are likely leading to sub-optimal outcomes, confusion, and inconsistency.

The (over)use of SMART goals for physical activity promotion: A narrative review and critique The SMART acronym (e.g., Specific, Measurable, Achievable, Realistic, Timebound) is a highly prominent strategy for setting physical activity goals. While it is intuitive, and its practical value h...

Health behavior change is challenging for most individuals, but there are many strategies that individuals can use to facilitate their behavior change efforts. Goal setting is one such strategy that assists individuals to identify specific behaviors to change and how to go about doing so. For many, however, simply setting a goal seldom leads to actual behavior change. For some, identifying an appropriate goal is difficult, while for others, putting goals into action is the roadblock.

Goal Setting and Action Planning for Health Behavior Change Health behavior change is challenging for most individuals, but there are many strategies that individuals can use to facilitate their behavior change efforts. Goal setting is one such strategy that assists individuals to identify specific behaviors to ...

If you're looking to improve your fitness level, setting goals can be a great way to stay motivated and focused. Whether you're new to exercise or looking to take your workouts to the next level, having a clear idea of what you want to achieve can help you stay on track, measure your progress along the way, and see how you’ve improved.

How To Work Out SMARTer, Not Harder Setting exercise goals can set you up for success. But not all goals are created equal. Find out how to work out SMARTer.

Push-up plus exercise is considered as one of the best exercise to strengthen the muscles that stabilize the scapula. Proper alignment of the scapula during upper extremity motion is important in maintaining shoulder joint function and health.

The purpose of the study is to examine the effects of push-up plus variants and elbow position on vertical ground reaction force and EMG activity of four shoulder muscles during concentric contraction.

The effects of exercise type and elbow angle on vertical ground reaction force and muscle activity during a push-up plus exercise - BMC Musculoskeletal Disorders Background Proper alignment of the scapula during upper extremity motion is important in maintaining shoulder joint function and health. Push-up plus exercise is considered as one of the best exercise to strengthen the muscles that stabilize the scapula. The purpose of the study is to examine the ef...

Push up with plus exercise anatomy.

The push-up plus will improve shoulder mobility and stability, leading to an injury free and increased exercise performance.

● The push-up plus is a shoulder mobility exercise that can be used as part of a warm up or cool down.

● It requires no equipment – just your bodyweight. Meaning you can perform it anywhere.

● Because it requires that you stay in a push-up position, it will also demand more of the core muscles and wrists.

Tutorial: How to Correctly Perform the Push-up Plus | EVO Fitness The push-up plus will improve shoulder mobility and stability, leading to an injury free and increased exercise performance. Here is how to perform it.

Although the Push-Up Plus is a useful exercise method for shoulder stabilization, few studies have examined its effects at different angles of shoulder rotation. Therefore, the present study investigated the most effective exercise method for shoulder stabilization by analyzing muscle activities of the rotator cuff muscles at different angles of shoulder rotation.

Effect of the Push-up Plus (PUP) Exercise at Different Shoulder Rotation Angles on Shoulder Muscle Activities [Purpose] Although the Push-Up Plus is a useful exercise method for shoulder stabilization, few studies have examined its effects at different angles of shoulder rotation. Therefore, the present study investigated the most effective exercise method for shoulder ...

● Is it easier to make a strong athlete fast or a fast athlete strong?

○ The answer depends on individual factors and the specific goals of the athlete. However, generally speaking, it is often easier to make a strong athlete fast than a fast athlete strong.

Strength training typically involves resistance exercises that focus on developing muscular strength and power. These exercises, such as weightlifting, help athletes increase their force output and muscle mass. By improving overall strength, athletes can generate greater power and produce force more efficiently, enabling them to run faster.

On the other hand, speed is a combination of various factors like genetics, muscle fiber composition, and neuromuscular coordination. While speed training can help improve an athlete's acceleration, top speed, and quickness, it is often more challenging to significantly increase raw speed as it is largely determined by genetic factors that are not easily altered or trained.

Moreover, strength training aids in injury prevention and provides a solid foundation for athletes to optimize their performance in other aspects of their sports. Therefore, many experts prioritize developing strength before focusing on speed training, as being stronger can enhance an athlete's potential to become faster.

Ultimately, the best approach may vary depending on the athlete's specific needs, their sport, and their current level of strength and speed. A well-rounded training program that incorporates elements of both strength and speed training is often the most effective for overall athletic development.

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Have you ever experienced tiredness in your muscles while working out and you couldn’t continue exercising after a certain point? Have you wondered what can make you lift heavier weights or run longer than you can today? If you have, understanding the mechanism of the body's energy system can help you find answers to these questions.

Understanding the Three Energy Systems Used During Exercise In celebration of National Nutrition Month, Jessica Pastino, a registered dietitian at Brian D. Allgood Army Community Hospital, takes the opportunity t...

Illustration: Skeletal muscle energy metabolism during exercise.

The continual supply of ATP to the fundamental cellular processes that underpin skeletal muscle contraction during exercise is essential for sports performance in events lasting seconds to several hours. Because the muscle stores of ATP are small, metabolic pathways must be activated to maintain the required rates of ATP resynthesis. These pathways include phosphocreatine and muscle glycogen breakdown, thus enabling substrate-level phosphorylation (‘anaerobic’) and oxidative phosphorylation by using reducing equivalents from carbohydrate and fat metabolism (‘aerobic’).

***The relative contribution of these metabolic pathways is primarily determined by the intensity and duration of exercise.***

Skeletal muscle energy metabolism during exercise - Nature Metabolism Hargreaves and Spriet review regulatory mechanisms of ATP resynthesis during exercise and summarize nutritional interventions that target muscle metabolism to enhance athletic performance.

The largest change was a significant reduction in various fatty acid and ketone body intermediates – two substrate classes that serve as key muscle fuel. This indicates an increased capacity for and efficiency of muscular fatty acid metabolism, and to an extent that has never previously been captured. In addition to improved lipid metabolism, elevated levels of arginine and related metabolites in the post-exercise metabolomic profiles signify increased vasodilation and blood flow, reflecting improved vascular health in response to exercise.

Effect of chronic exercise in healthy young male adults: a metabolomic analysis AbstractAims. To examine the metabolic adaptation to an 80-day exercise intervention in healthy young male adults where lifestyle factors such as diet, sleep, a

Time of day exercise and alignment of circadian clocks defines system-wide activation of energy metabolism.

Atlas of exercise metabolism reveals time-dependent signatures of metabolic homeostasis Tissue sensitivity and response to exercise vary according to the time of day and alignment of circadian clocks, but the optimal exercise time to elic…

The step-down provides unilateral leg strength for better balance and to reduce weaknesses that limit bilateral leg strength, improves hip stability, and stresses knee extension in the most mechanically difficult range.

Step-Down Exercise Demo Video & Info The step-down is a lateral step-up variation that begins at the top of the motion rather than the bottom. Ex*****on Stand with one foot on a box or bench and the other foot off to its side. Under control, squat until the toe of the free foot gently touches the floor, then without using

The 8 Stage Progression - Step Downs

The Best Exercises For Hikers: The Step Down When training for a hike, the Step Down can't be beat. It is great for preventing knee pain, improving stability and increasing hiking strength.

Step downs are a great exercise for improving knee health and reducing knee pain. By incorporating step downs into your workout routine, you can help strengthen the muscles around your knees and improve your knee function.

Step Downs: Understanding the Basics and Benefits – Omrok Step Downs: Understanding the Basics and Benefits September 4, 2023 by Rok If you’re looking for a simple yet effective exercise to add to your routine, step downs might be just what you need. This exercise involves stepping down from an elevated platform using one leg at a time, making it a great...

When the core fails to meet the stability demands placed on the body during a certain lifts or movements, parts of the spine will be overloaded with forces that increase injury risk and performance will suffer.

The McGill Big 3 For Core Stability For the last few weeks, we have been discussing the topic of low back pain. In our most recent article, I unveiled a simple step-by-step protocol screening your back along with a few ways to start …

The McGill Big 3 is a three-pronged attack for the core. It is so helpful for many due to the years of testing McGill has done on dozens and dozens of core exercises to understand the most bang for your buck and the least amount of spine stressors.

Correct Application and Ex*****on of The McGill Big 3 The McGill Big 3 has been touted as a back pain fixer, but it's not that simple, and neither are the Big 3.