St Mary’s Study Shows Basic Strength Training Can Help Prevent Knee Injuries

A new study from St Mary’s University, Twickenham has shown how basic strength training can change the loading of the knee in a way that could prevent injuries such as anterior cruciate ligament (ACL) ruptures.

The research (Czasche, Cleather, Goodwin and Bull, 2018), published in the British Journal of Sports Medicine, saw 16 untrained women between 18 and 28 years old split equally between intervention and control groups.

Before the test the performance of the participants in a landing task was assessed alongside a measure of their leg strength.

The intervention group trained for eight weeks targeting improvements in leg strength by doing basic strength exercises such as squats, hip thrusts and deadlifts while the control group continued with their usual recreational activities.

All participants were then retested using the same protocol as in the pre-test to see what impact the training had on those in the intervention group and how this compared to the control group.

The tests showed that the strength of the intervention group increased by an average of 35% whereas the control group showed no discernible difference.

The results showed that both groups had a post-test increase in gluteal muscle force during landing and a lateral to medial shift of the tibiofemoral force in both landings, however the magnitude of the increase in both of these were significantly greater in the intervention group.

Programme Director for Strength and Conditioning at St Mary’s Dr Dan Cleather said, “This study provides support for the contention that basic strength training of the posterior lower leg could be important in helping prevent knee injuries.”

“This study, undertaken as Maike Czasche’s MSc dissertation project, is an exceptional example of the practically relevant work that our students produce each year that can be used immediately by coaches and trainers to inform their practice. Whenever an MSc student is able to publish their work in a peer reviewed scientific journal it is an immense achievement, and I am pleased and proud that Maike has been able to contribute to the field in this way.”

Source: www.stmarys.ac.uk

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Get That V-Shape Cut ABS With The Right Workout!

by Rushfitnessgym

Are you one of those who want nothing more than perfect v-cut abs? With some hard core abs workout and structured dieting you can get the V cut you desire. In order to obtain this great visual effect on your body, you will have to get the correct abs workout and good nutrition. Building abs takes time, but if you’re willing to do the work, you will achieve this V-Shaped Cut faster than you think!
With this Ultimate V-Cut Abs Workout, you will be able to build, sculpt and achieve your abs in the most effective way.

Exercises

You can strengthen your abs and add definition to your V cut by implementing the following varied routine for lower abs. These exercises also help reduce pain in the lower back.

1. Lying Leg Raises (4 sets x 15 reps)

This exercise should be performed with smooth and slow movements. You can vary it by holding a weight between the feet.

2. Hanging Leg Raises (4 sets x 15 reps)

Just like the previous exercise, the movements should be executed slowly. Make sure that your legs are straight. If you find this exercise too easy then add some weights between your feet.

3. Reverse Crunches (4 sets x 15 reps)

Take a dumbbell between your feet when confident performing this exercise for some added tension.

4. Ab V Hold (4 sets x 1 minute hold)

This exercise is very demanding it should be done at the end of your routine. Lift yourself from a lying position and form a V with your body. Hold for at least 30 seconds to 2 minutes.

Developing A Balanced Core

If you want to develop your V cut abs it’s very important to concentrate on your core in addition to the lower abs strength. You should make sure that your workout routine includes exercises that target your core muscles. Here are a selection of exercises that you can include in your routine.

Target the obliques and central abdominal muscles with side crunches.
Strengthen your lower back by doing hip bridges.
Target your thighs, glutes, back and hips by doing lunges.
Yoga poses improve your overall core strength, flexibility and balance.

Reducing Body Fat

1. Healthy Diet

If you want the V cut abs to really show they should not be covered in fat. Back up your exercises with a healthy diet. You don’t even have to follow a strict diet, just have in mind the following principles and the fat will eventually disappear.

Avoid foods that are rich in sugars or fats.
Make sure that you consume lean protein.
Include more fresh fruits and vegetables that provide you with the required nutrients.
Reduce the consumption of carbohydrates, but make sure that they are still part of your diet.

Another important factor is never to starve yourself. Food provides your body with the needed energy and by depriving yourself of food, it will cause you to easily feel tired and irritated. You will lack the energy for doing the exercises.

2. Include Cardio Exercises

One of the greatest things about cardio is that you don’t need any special equipment or financial investment. They are also highly effective when trying to lose weight. Cardio exercises include some of the following – jogging, cycling, swimming or hiking.

Running is probably one of the most effective cardio exercises. The best results in boosting your metabolism can be achieved by alternating between short sprint bursts and rhythmic jogging.

3. Consume Lots of Water.

Make sure that you drink at least 2 litres of water every day. This ensures that you stay hydrated and helps in flushing the toxins from your body.

4. Take on Resistance Training

Resistance training exercises (weightlifting or body weight workouts) can be helpful for improving your form and ensure a reduction of muscle loss when you’re trying to lose weight. You should not start with high weight exercises immediately.

Make sure that you start slowly and prepare your body for when it feels ready to increase weights.

5. Increase your daily activities

In addition to dieting and working out, you should also become more active during the day. For example, you can always bike to work instead of driving a car. When you work in an office, make sure that you don’t spend the whole day sitting in a chair. Get up every once in a while to at least stretch.

6. Be Patient And Determined

Those V cut abs cannot be built overnight. It take patience and determination to achieve this. As you progress you should take on some more challenging exercises to fully shape your abs.

Source: valentinbosioc.net