Fitness
COVID-19’s impact on baseline levels of fitness
GARNER, N.C. — COVID-19 has left a long-lasting affect on our bodily well being whether or not the virus infects us or not.
What You Want To Know
Deconditioning is a medical analysis
It is a direct or oblique have an effect on of COVID-19
A bodily therapist assistant says charges of recognized sufferers at their clinic elevated
Body weight workouts could possibly be nice cures
During the last two years, train grew to become secondary to staying alive. Many scrapped disciplined train routines and wholesome consuming habits over the past two years for survival. Others didn’t.
Gyms are filling up once more with people who need to bodily make up for misplaced time. The medical and science neighborhood mentioned those that had COVID-19 most likely should not bounce again into the fitness center instantly. That is due to a medical time period referred to as deconditioning.
One medical journal describes deconditioning as a set of “adjustments within the physique that happen throughout a interval of inactivity. The adjustments occur within the coronary heart, lungs and muscular tissues. They make you are feeling drained and weak (fatigued) and reduce your capability to be energetic.”
The loss in bodily well being didn’t merely have an effect on individuals recovering from the coronavirus. Individuals who swapped the sofa for any degree and type of coaching in periods of lockdown are impacted too.
It’s why some haven’t any alternative however to make rehabilitation their exercises. A bodily therapist assistant mentioned she sees the problem unfold day by day at her job.
“They find yourself right here as a result of they attempt to raise an excessive amount of to start with,” Carley Youthful mentioned.
Youthful has been a PTA for a couple of years. She mentioned getting in form could be a step-by-step course of. It’s why she recommends taking one step at a time when returning to the fitness center.
“So that you most likely are weak and never as steady as you was, not as robust as you was and may’t deal with the depth of exercise,” Youthful mentioned.
Youthful mentioned she sees individuals pushing their our bodies too far earlier than turning into a affected person at her Garner bodily remedy clinic Fyzical. Youthful doubles as an Orangetheory health coach.
“COVID adjustments your baseline,” Youthful mentioned. “Simply basic deconditioning, there was a rise of sufferers coming in with that even when they’re being seen for one thing else.”
For many who have or had the virus the setbacks will be even worse.
“In case you had COVID-19, and you are attempting to consider the place you had been at earlier than you went again to (the fitness center earlier than) COVID-19, not even at your max not at your prime — however at your baseline — take it down. It backs you up,” Youthful mentioned.
Earlier than the pandemic, deconditioning was usually handled in aged hospitalized sufferers. Their our bodies and minds suffered from being sure to a hospital mattress for months with out motion.
Now, a few of the bodily signs have proven up in a lot youthful sufferers.
Sports activities medical doctors label the analysis as a lack of muscle mass, power, endurance and a lowered capability for cardio workouts like working primarily based on extended intervals of inactivity or a sedentary way of life. In different phrases, it’s if you fall off form.
For these with persistent ache or accidents, dashing right into a exercise routine solely brings the extra severe problem to the floor.
“I might say that has an enormous impact on the quantity of individuals we find yourself seeing backtracking into our workplaces,” Youthful mentioned.
Gymnasium closures and stay-at-home orders are partly responsible as unwanted effects of the virus, proving COVID may have an effect on you even when it doesn’t infect you.
Youthful mentioned overexertion, when an individual strains their our bodies past their bodily limits, is one other potential threat. She listed three crimson flags to search for when making a dedication:
- Shortness of breath
- Chest ache
- Over-exhaustion
“Maximal efforts will be harmful,” she mentioned.
Her consideration is to concentrate to RPE: Charge of Perceived Exertion. It’s measured on a 1-10 scale.
“In case you hit a maximal effort, you might take these 10 steps again if you actually are simply making an attempt to go ahead,” Youthful mentioned.
Youthful mentioned to keep away from crimson flags by aiming your RPE within the 6-8 vary.
“Particularly for those who don’t have that basis constructed to start with,” she mentioned.
The excellent news is there are methods to change into wholesome once more with out leaving your property.
Body weight workouts like push-ups and squats are a terrific place to begin for somebody to construct up power utilizing their very own physique.
“That’s one other strategy to progress,” she mentioned.
The health advocate mentioned these body weight workouts are bodily primers as a coaching session will get underway.
“A pleasant warm-up goes to make your stretches and mobility work a bit of bit simpler, smoother and fewer painful,” she mentioned.
Stretching is extra helpful after your blood is pumping.
“If we can assist preserve mobility in a affected person it may possibly assist stop harm,” she mentioned.
Train is a treatment for accidents suffered whereas exercising.
The purpose is specializing in kind, not pace. To make progress she mentioned it is very important preserve a body weight motion easy and regular. If one aspect of the physique is used for an train you should definitely incorporate the opposite aspect.
Youthful’s recommendation is to discover a strength-resistance band to wrap round door handles. The trick will not be transferring within the route of the band’s resistance. This permits an individual to make use of muscular tissues to strengthen muscle teams on their ft. The decrease physique stabilizes the higher physique, because the physique resists the band’s strain. Core power is constructed up, too.
“This can be a tremendous straightforward factor so that you can do at residence, most individuals have a doorway,” she mentioned.
Symmetrical body weight workouts enhance vary of movement and suppleness. Standing all through a body weight train creates core stability vital for stability in on a regular basis actions with out transferring power onto the backbone.
“We’re searching for perform and longevity after we are getting again into exercise. We wish you to really feel good,” she mentioned.
A former U.S. Surgeon Normal, Dr. Richard Carmona mentioned the social implications of individuals coming collectively. Carmona mirrored on what individuals weren’t allowed to do, adopted by the advantages figuring out in social settings may have on us as a society.
“Persons are shut-in. They don’t seem to be in a position to categorical themselves as people. Be near individuals. Give a hug. Excessive fives. Socialize. All of these sorts of issues,” Carmona mentioned.
The physician labeled the advantages are wholesome lung perform because of cardiovascular train and retention of muscle mass. Nevertheless, he emphasised there’s a social reward, too.
“All of these are vital, however (train) brings individuals collectively, and we get to carry them collectively safely. It permits individuals to specific their humanity. As human beings, we lengthy to be round different individuals and share its data,” he mentioned.
Fitness
Cold Plunge or Hot Bath? What's Best for Ailing Muscles?
TUESDAY, Nov. 26, 2024 (HealthDay News) — It’s common to find a pitcher soaking their elbow in an ice bucket following a baseball game, in an effort to save their arm for tomorrow’s innings.
But athletes about to hit the turf would be better off soaking their aching muscles and joints in a hot tub rather than an ice bath, researchers report in a new small-scale study.
A hot soak appears to improve exercise performance among athletes, researchers found.
On the other hand, cold soaks are better for lowering inflammation, swelling and fatigue, results show.
“While post-exercise [cold water immersion] is common on the sports field, cooling does not always have a positive effect on exercise capacity,” lead researcher Mamoru Tsuyuki, a master’s student in sports and health science at Ritsumeikan University in Shiga, Japan, said in a news release.
For the study, researchers asked a small group of endurance athletes to perform 50 minutes of high-intensity interval running, followed by 20 minutes of either a cold-water soak at 59 degrees Fahrenheit or a hot-water tub at 104 degrees F.
One hour after the workout, researchers measured the athletes’ jump height and blood levels of enzymes that indicate muscle soreness.
The athletes jumped higher after a hot soak compared to a cold soak, results show.
“The novel findings from our study are that post-exercise hot water immersion promoted recovery of muscle power output compared to post-exercise cold water immersion,” Tsuyuki said. “The findings will be useful for people who conduct multiple sessions of exercise or competition within a day.”
Hot water increases blood flow to damaged muscle fibers, helping them repair themselves and become stronger, Tsuyuki told NBC News.
“When you need to perform twice in the same day, such as in sports that have a halftime, heat is better,” Tsuyuki said. “During the 15 or 20 minutes, if you can immerse yourself in hot water, you can probably perform better in the second half.”
Experts said that both hot and cold baths have an impact on blood flow to the muscles, and are likely useful depending on an athlete’s circumstances.
“I wouldn’t throw out cold baths,” Dr. Spencer Stein, an assistant professor of orthopedic surgery at the NYU Grossman School of Medicine, told NBC News. “There are studies that show cold baths can decrease soreness.”
However, “my experience with pro teams is they like warm baths before games,” Stein added. “If there’s a halftime, they don’t do a cold plunge.”
David Putrino, director of rehabilitation innovation at the Mount Sinai Health System in New York City, recommends that people soak either in 98- to 104-degree water for 10 to 20 minutes if they want a hot soak, or 10 to 15 minutes in 50- to 59-degree water for a cold soak.
Some folks love cold plunges because they feel energized afterward, Putrino said.
“Once they get out, their body is flooded with endorphins, the feel-good chemicals, and they get an immense rush of energy,” Putrino told NBC News.
“My recommendation is to use your own data to understand what works for you,” he said. “Don’t believe what you’re hearing on podcasts.”
Researchers presented these findings Thursday at the 2024 Integrative Physiology of Exercise conference at State College, Penn.
Because these findings were presented at a medical meeting, they should be considered preliminary until published in a peer-reviewed journal.
More information
Stanford University has more on cold water immersion.
SOURCES: American Physiological Society, news release, Nov. 18, 2024; NBC News, Nov. 23, 2024
Fitness
How to Do Sit-Ups Safely and Alternatives to Try, According to Experts
When most people think of a strong core or achieving abs, the first exercise that comes to mind is often sit-ups. While sit-ups have long been a go-to for strengthening the core, they’re not always the most effective or safest option for everyone. Proper form and technique are key to maximizing the benefits of sit-ups while avoiding strain on the back and neck.
To provide a well-rounded perspective on how to do sit-ups, we spoke with three experts who shared their insights on the benefits and potential risks of sit-ups, as well as alternative exercises that can help build a strong core without the same level of stress on the body. Their advice offers a balanced view of how to approach core training, ensuring safety, effectiveness, and overall fitness progress. Whether you’re a beginner or a seasoned athlete, understanding how to incorporate sit-ups — or how to replace them with other movements — can help you reach your fitness goals more efficiently and safely.
Many expectant mothers, especially, wonder if sit-ups are safe during pregnancy and whether they should incorporate them into their fitness routines. To provide expert guidance, we spoke with a specialist who will weigh in on the safety and recommendations for core exercises during pregnancy.
Experts Featured in This Article:
Leia Rispoli, MD, is a double board-certified interventional pain management specialist and physiatrist at DISC Sports & Spine Center.
Anna Larson, PT, DPT, is a doctor of physical therapy at Fusion Wellness and Femina Physical Therapy in Los Angeles, CA.
Meleen Chuang, MD, is a clinical associate professor for the Department of Obstetrics and Gynecology at NYU Grossman School of Medicine, chief of Obstetrics and Gynecology at NYU Langone Hospital Brooklyn, and medical director of Women’s Health, Family Health Centers at NYU Langone (FHC).
Todd Sinett, DC, is the CEO of Tru Whole Care and founder of Backbridge, a back pain device. Dr. Sinett has published four books on treating back pain, available on Amazon.
Sit-Ups: Muscles Worked and Benefits
Most people might assume crunches and sit-ups are the same exact exercise. However, there are a few key differences to note for each movement, particularly when it comes to the muscles involved. “While the terms ‘crunches’ and ‘sit-ups’ are sometimes used interchangeably, sit-ups are usually hinged from the waist, and crunches can be more of a curling of a spine, but it really depends on who you talk to and how people use these terms,” Leia Rispoli, MD, says. “Classically, a crunch is more of a curled movement from a flat position where your elbows meet your knees vs. a sit-up, which is a hinge from the waist with a persistent stable and flat spine.”
When it comes to performing sit-up exercises, the main muscles used are the rectus abdominis, obliques, transverse abdominis, and hip flexors. “The specific muscles that are worked and utilized involve your core muscles (mostly your anterior core muscles), so all your abdominal muscles, and hip flexor muscles,” Dr. Rispoli says.
A sit-up exercise “involves your abdominals and hip flexors as well because it combines spinal flexion and hip flexion,” Anna Larson, PT, DPT, says. “While crunches involve mostly your abdominal muscles, because the motion is achieved only with spinal flexion.”
There are benefits of sit-ups that relate to movements in everyday life. “A lot of core muscle strength and stability helps protect and preserve the spine,” Dr. Rispoli says. “In general, this helps establish a persistent habit of good posture, which ultimately puts the spine in a protective mode against years of degeneration.”
“Our abdominal muscles form a large part of our core, which give us stability, balance, and improved posture,” Dr. Larson adds. “Strengthening your abdominal muscles also will increase your pelvic floor strength. Improved pelvic floor strength will help to decrease the risk of urinary incontinence and prolapse.”
How to Do Sit-Ups Safely
- Start by lying on the floor, with your back against the ground, knees bent and feet flat on the floor.
- Place both arms crossed at the front of the chest.
- Bring your upper body and torso up towards your knees.
- Slowly lower yourself back down to the floor, with control.
Some might want to start out with both hands behind your neck, but for safety, try to keep the arms crossed at the chest first, especially if you’re a beginner. “You want to keep your lumbar spine and your neck and your head all in one plane,” Dr. Rispoli advises. “You don’t want to put any extra flexion or strain on the neck, and you don’t want to use your arms that are positioned behind your head to hinge your neck in a flexion position and pull from there.” She adds: “If the initial engagement of the muscles is too difficult to get off of the floor immediately for those first few degrees, then you should use some sort of propped mat to help eliminate those first few degrees of difficulty.”
Note for beginners: “When starting out with this exercise, it is helpful to have someone stabilize your feet or place your feet under something sturdy such as a couch,” according to Dr. Larson. “Placing a small ball or a couple of pillows behind the back can help to engage the deeper abdominal muscles and help increase your strength gradually over time.”
“The best starting position is with a pillow behind the back or small ball, as this will help encourage spinal flexion, and the engagement of the abdominals instead of overrecruiting the hip flexors. This also decreases the load to the neck as the angle takes some of the strain from the neck muscles and focuses more on the abdominals,” Dr. Larson adds.
Sit-Up Alternatives
Todd Sinett, DC, believes you can do much more than sit-ups to help your core. “I wrote a book entitled ‘Sit-Ups Are Stupid and Crunches Are Crap,’ which provides an outline of exercises and stretches that help to strengthen our core,” he says. “To name a few I love: dead bugs, bird dog, leg raises, planks. You want to focus on exercises that elongate the body and spine.”
Dead bugs: “Anything laying on your back while alternating moving your legs or arms, such as a dead bug, is a great way to build deep core strength,” Dr. Larson says.
Bird dogs: “Another way to challenge core stability is on hands and knees alternating reaching your opposite arm and leg, also called a bird dog.” Dr. Larson adds.
Leg raises or planks: For pre- or post-natal women, “pelvic tilts, modified planks, leg raises, side-lying exercises can help strengthen core while also ensuring safety during pregnancy. Light aerobic exercises, weightlifting, moderate brisk walking, and cycling on a stationary bike are good options,” Meleen Chuang, MD, says.
Pelvic tilts: “An alternative exercise can be something like a pelvic tilt, where you’re in a sit-up position, but instead of raising your upper trunk, you’re just flattening your back to the floor and contracting and engaging your core and abdominal muscles,” Dr. Rispoli, MD, says.
Jade Esmeralda (she/her), MS, CSCS, is a health and fitness staff writer and a strength and conditioning specialist. A lifelong martial artist and dancer, Jade has a strong passion for strength and conditioning, sports science, and human performance. She graduated with a Master of Science degree in exercise science and strength and conditioning from George Washington University.
Fitness
Research Has Unveiled How Many Sets You Need to Do to Build Muscle
New evidence has shed light on the optimal amount of sets we need to be getting through in our workouts in order to build muscle.
Until this point, various studies have suggested that muscle gain will increase as volume increases, with different muscle groups requiring different amounts of sets for optimal muscle growth. However, it hasn’t been studied to the same extent as this particular piece of research.
In a YouTube video shared by Dr Mike Israetel, who holds PhD in Sport Physiology, and sport scientist PhD Dr Milo Wolf, the two experts discussed the findings of the study which was published in Medicine & Science in Sports and Exercise.
Focusing on the quadriceps and trained squats, leg presses and leg extensions, the study compared three training volumes:
- Group 1 (Low Volume): 22 sets of quad training per week, split evenly over 2 workouts.
- Group 2 (Medium Volume): 22 sets of quad training, adding 4 sets of weekly quad training every 2 weeks, resulting in 42 sets per week. This was 32 sets per week on average for the 12-week study.
- Group 3 (High Volume): 22 sets of quad training, adding 6 sets of weekly quad training every 2 weeks, resulting in 52 sets per week. This was 38 sets per week on average for the 12-week study.
The results found that the high volume group (52 sets per week, 38 on average) resulted in greater muscle thickness and size as well as an improvement in strength gains. The study concluded that progressively adding four or six sets per week every two weeks elicited greater lower body strength and size over the 12 weeks.
Does this mean we should be completing 52 sets per week? The experts said it’s unlikely. Linking this study back to our training, it’s suggested that we could increase hypertrophy and strength by completing more than 22 sets a week. This could be achieved by adding 4-6 sets per week. However, that’s not as simple as it may seem.
The study also mentioned that the limited certainty of the findings warrants caution due to the variation between results. For example, in the groups there were quite wide differences in results between participants. It’s also important to add that in this study, the participants were training extremely hard.
To put this into context, the high volume group completed 26 sets of quads with 2 minutes rest. The programme contained:
- 9 sets of squats
- 9 sets of leg press
- 8 sets of leg extension
It’s pretty brutal to say the least, not to mention how much time this would take. A 30-minute lunch break workout this ain’t.
MH says: Not everyone can add more volume to their training, especially to this degree and with every single muscle group. Doing so would likely sacrifice adequate recovery and therefore increase the risk of injury, so of course work within your limitations.
The key takeaway is that despite this study’s findings, you don’t have to work to such high levels as 52 sets per week. However, you could focus on increasing weekly volume from where you are now and ensure you are working close to failure at the end of those sets.
How Many Sets for Building Muscle?
As a rule of thumb work 0-5 reps from failure, with an amount of sets suitable for your experience level.
Referring to a more recent systematic review, it found:
If you want to absolutely maximise muscle growth: 30-40 sets would deliver the best results, but it’s important to note that above this point isn’t for everyone. 10-20 sets would be a more realistic goal.
This could look like:
- 3-6 sets close to failure for a particular muscle group per workout, working on the basis that you train 3 times a week.
You could start here and increase weekly sets gradually as you get stronger and more acclimatised to the amount of work. The most important variable is to train with intensity on a consistent basis.
Using the new research as well as taking an individualised approach to your programming will likely improve your muscle gains, without you needing to skip the stairs.
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