My final blog this year is a collection of 6 random facts (all researched) that I thought might be useful......
No.1: IJSPT Vol.7, No.1, Feb, 2012 (p112) Stretch!!
According to a recent study published in the International Journal of Sports Physical Therapy, just one 30 second stretch of a muscle is all that is required to alter tissue length sufficiently. The muscle must be held in a position of maximum discomfort but not pain for the full 30 seconds.
The study focused on the calf muscle and it was found that any more than one repetition had no further benefits on muscle fibre length.
So, save time and energy and see if it works for you!
No.2: Med Sci Sports Exerc. 2006 Oct: 28(10):1327-30 Tabata!!!!!
Tabata style training (developed by Dr Izumi Tabata) is still the number one high intensity interval training choice for ramping up metabolism and lasting fat burn. The training style of 20 seconds maximal effort followed by 10 seconds rest has even been shown to increase the fitness of elite athletes. The participant must reach maximal heart rate (220-age) and do the exercise for about 8 rounds or 4 mins, twice a week.
No.3: Scandi Journal Medicine & Science in Sport, May 2015 Water!!!!!
The age old adage of dehydration affecting performance is true but the goal posts were recently moved.....It was thought that a 2% loss of bodyweight through dehydration was the cut off point. Now, a Brock University of California research team have shown that the percentage needs to be over 4 before having any noticeable effect on performance, (racing cyclists were the subjects).
Exercise sessions of 45 minutes or less in temperate environments are not likely to require supplemental water consumption. The team found that if you maintain a good level of hydration all the time (as measured by urine colour), then there is no need to take on more water. Drinking too much can dilute your salt balance as well as making you nauseous if you are engaging in jumping or running activities. Who knew?
No.4: www.newscientist.com/lack-of-vitamin-d/ Vitamin D!!!!!
Vitamin D is made in your body by the reaction of sunlight on precursor chemicals. It is needed to promote good calcium absorption in the gut and to maintain bone health and muscle contraction. It is also needed for cell growth and neuromuscular and immune function.
In short, if you never see the sun then you are likely to be deficient in this vital vitamin.
Signs and symptoms of vitamin D deficiency include bone and muscle weakness, general aches and pains, mood change, fatigue and gum disease.
You can get moderate amounts from your diet if it includes oily fish, red meat and eggs, but unprotected exposure of your arms and lower legs to the sun for 20 minutes a day during the summer months is all that is required.
It has recently been found that the risk of dementia can be doubled if your Vitamin D levels are low. A simple blood test will show your levels, ask your GP if in doubt.
No.5: University of Luebeck, Dept of Neuroendocrinology, 2012 Sleep!!!!!
German researchers found that 8 hours of good quality sleep not only promoted wellbeing, but the brain's learning potential and performance was greatly enhanced. Participants were better able to solve complex maths problems after a good night of zzzzzzz's. It has also been shown that memory function and emotional processing benefits too! Now where did I put my keys.......
No.6: www.hsph.harvard.edu/nutritionsource Coffee!!!!!
Coffee has a range of health benefits but is much maligned for affecting control of blood pressure, blood sugar and being bad during pregnancy.
Research has found that drinking up to 6 cups a day is safe, improves mental focus, and may reduce your risk of some diseases:
-Heart disease risk reduction
-Improved insulin sensitivity in type 2 diabetes
-Reduction in stroke risk
-Prevention of gall stones
-Reduced risk of developing Parkinson's disease.
As well as all these benefits, caffeine has been shown to improve athletic performance by 11-12% when consumed an hour before exercise.
Ill have that second cup then after all.....
And finally........
So thats it for this year. Thank you for taking the time to read my info blogs and do comment if you would like to add anything. Let me know if you would like me to cover any topics next year.
Have a very Merry Christmas and a happy and healthy New Year!
And remember, for Osteopathy in High Wycombe and beyond, call Lucy from OsteoFusion on 07833 321604 or visit www.OsteoFusion.co.uk