Peterborough Fittcamp
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When is it Safe to Return to Sports After an Injury? If you have had a recent injury one of your main concerns may be how soon you can return to sports . The answer to this question is not always easy because each athlete and each injury is unique. Returning too soon can increase your risk of re-injury or developing a chronic problem that will lead to a longer recovery. Waiting too long, however, can lead to unnecessary deconditioning . Proper Conditioning Aids Injury Recover... Time One thing that can improve your recovery from an injury is a high level of conditioning prior to injury. Not only will being in great shape reduce your risk of injury and lessen the severity of an injury, but it also has been shown to reduce recovery time. How to Speed Injury Recovery Time 1. Stay in shape year-round 2. Pay attention to injury warning signs 3. Treat injuries immediately 4. Participate in a full injury rehab program 5. Stay fit while injured 6. Keep a positive, upbeat attitude Phases of Injury Recovery During the acute recovery phase you should be following the R.I.C.E. principles (rest, ice, compression and elevation), limiting your activity, allowing yourself time to heal. Depending on the type and severity of your injury, treatment may also include medical care, surgery, various taping, bracing, or physical therapy treatments . While your injury heals try to maintain overall conditioning if possible. Try alternate forms of training such as water running, swimming, cycling, rowing or weight training of the non-injured parts. (See: Training Through Injuries). Regaining range of motion and strength should be started as soon as possible as directed by your physician or therapist. Use discomfort as a guide and avoid movements that cause pain. Once muscle strength and flexibility return you can slowly get back into your sport, working at about 50 to 70 percent max capacity for a few weeks. During this re-entry phase, functional drills for balance, agility, and speed can be added as tolerated Guidelines for Safe Return to Sports 1.You are pain free 2. You have no swelling 3. You have full range of motion (compare the injured part with the uninjured opposite side) 4. You have full or close to full (90 percent) strength (compare with the uninjured side) 5. For lower body injuries - you can perform full weight bearing on injured hips, knees, and ankles without limping 6. For upper body injuries - you can perform throwing movements with proper form and no pain 7. Keep in mind that even when you feel 100 percent you may have deficits in strength, joint stability, flexibility or skill. Take extra care with the injured part for several months. * These are guidelines only; you should follow your physician's advice regarding return to sports.

How exercise can help you to Slow The Aging Process... Did you know that you can boost your anti-aging hormones so you can look & feel 10 years younger?...Continue reading

Going for a flu shot? Read this! CARDIO CAN MAKE YOUR FLU SHOT MORE EFFECTIVE Going for a last-minute flu shot? Hit the gym post-vaccine for a 90-minute cardio workout to amp up your body’s immune response.... If you’ve put off getting a flu shot until now, when your coworkers are dropping like flies, read on before rolling up your sleeve. Last year the New York Times reported that doing 90 minutes of moderately paced cardio right after your flu shot could make the vaccine work better. Wait, work better? That’s rightthe flu shot isn’t a 100 percent guarantee that you won’t get sick. The vaccine only blocks infection 50 to 70 percent of the time. The more antibodies your body develops in response to the vaccine, the stronger the defense you'll have against the flu, but some people don't produce as many antibodies as others. Luckily, exercise can help. To get the most punch from that prick, get sweaty right after you get a flu shot. In an Iowa State University study, volunteers went on 90-minute moderately paced runs or bike rides 15 minutes after being vaccinated. A month later, these study participants had nearly double the antibody response compared to volunteers who had sat quietly for 90 minutes following the vaccine. The researchers suggest that aerobic activity speeds up circulation and helps pump the vaccine away from the injection site to other parts of the body. Sure, an hour and a half may seem like a pretty demanding cardio session, especially if the bulk of your gym time is typically devoted to weights, but 90 minutes appears to be the magic number. When the Iowa State researchers conducted a similar experiment on mice, the rodents that ran on a wheel for 90 minutes had a better antibody response than those who ran for 45 minutes or 180 minutes.

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Out of shape... It's time of the year. Winter...we get sick, Christmas...we're so busy, we eat a lot and take time off from training... So how is it with "getting out of shape"? 1) How fast do we get out of shape?...Continue reading

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How much is too much? How often should I workout per week? Exercise Frequency explained! When putting together your workout routine, the first major component you need to figure out is your exercise frequency. As in, how often and how many times should you workout per week?...Continue reading

It's the season guys...take your time to read this important advice on If and how to train when you're sick! So in general there is some degree of controversy over if you should work out when sick, and if so should be be modifying your workouts depending on the degree of illness. Basic physiological processes...Continue reading

The Importance of Cardiovascular Fitness! What Is Cardiovascular Fitness? Before you can answer the question, "why is cardiovascular fitness important?", you need to understand the meaning of cardiovascular fitness. Cardiovascular fitness is often called aerobic exercise. There are two factors that distinguish cardiovascular fitness from other types of exercise....Continue reading

Improve your mental strength! All in the mind! Physical strength is one thing, but the majority of us are limited by our minds. Mental toughness is having the natural or psychological edge that enables you to cope with the many demands that you face during sport, training, work or regular family life. Here are four tips to boosting your mental fortitude, courtesy of personal trainer James King.... 1 Challenge yourself Society encourages us to seek comfort but we only grow from challenge. Constantly set yourself new challenges and find new ways to push yourself, as it is when we are under pressure that we become most effective. Performance guru Stephen Covey says, Just as we develop our physical muscles through overcoming opposition such as lifting weights we develop our character muscles by overcoming challenges and adversity. So think of a challenge you have wanted to tackle for a long time, set that challenge, tell everyone you know about it, get enthusiastic and go for it. 2 Imagine and visualise Many of us use our imagination for one thing worrying. Those who lack mental toughness are able to visualise the worst case scenario in the greatest of detail, creating colourful pictures of what could go wrong. However, the mentally tough use their imagination to design, create and overcome challenges. Olympic swimming champion Megan Jendrick famously spoke of how she visualised standing on the podium with a gold medal around her neck every night for four years before picking up two of the hallowed medallions in Sydney. Stay positive and visualise yourself overcoming the challenge ahead in order to control your thoughts and direct your imagination. Do this and your body will take over and make it happen. 3 Break it down Thinking about a challenge as a whole will only cause anxiety and confusion; it's best to break it down into small pieces. Using the example of long distance running, performance psychologist Kevin Clancy suggests setting mini targets that pave the way to achieving your ultimate goal. Start by entering a 10km road race. From there you can progress toward a half-marathon, then build up to a full marathon and even an ultra marathon after that. This gradual progression restricts overload allowing your capacity to grow at the same rate as your demands. 4 Love the grind What do Wayne Rooney, Roger Federer, Haile Gebrselassie and Tim Don have in common? They live for their chosen sport, and test their physical limits every day. As Lance Armstrong famously said, Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever. Embrace the effort, the struggles and the sweat that are inextricably linked with achieving your goal. When you’re going through hell, smile and keep going.