On the 25th of November 2020 the World Health Organization published the guidelines on physical activity and sedentary behavior. A recent systematic review research found out that only one out of five adolescents and adults met the recommended combined aerobic and muscle-strength activities guidelines!
Adherence to aerobic and muscle-strengthening activities guidelines: a systematic review and meta-analysis of 3.3 million participants across 31 countries | British Journal of Sports Medicine (bmj.com)
Muscle can contract in three different ways: isometric, concentric and eccentric. In the last few years several studies found out that eccentric type of exercises for hamstrings are strengthening the muscle and reduce risk of injury in the footballer population. More info on eccentric and concentric exercise at: Eccentric Exercise Is Powerful but Can Be Painful · Frontiers for Young Minds (frontiersin.org) Thanks to Frontiers for Young Minds.
Almost 1 in 3 adolescents who undergo hip arthroscopy after acute onset hip pain related to a fall or sporting injury, go on to have a repeat scope within 5 years. These are concerning statistics! This means some young athletes may be having 2 scopes by the age of 20. Thanks Dr Alison Grimaldi
Including consistently a strength exercise routine into your training program can lower the risk of overuse injury.
Recreational runners who were incorporating a new foot core strengthening protocol of exercise for 8-week training course were strongly reducing their risk of injury. More info at: Foot Core Training to Prevent Running-Related Injuries: A Survival Analysis of a Single-Blind, Randomized Controlled Trial - PubMed (nih.gov)
Look forward to Copenhagen 2022 - Science & Cycling Conference.
2022 - Scheduled presentations - Science & Cycling (science-cycling.org)
All you need to know on load management. Thanks to Dr Alison Grimaldi
Load management is not just doing less | Read more (dralisongrimaldi.com)
High intensity training is effective to improve chronic low back pain.
Stabilisation/motor control, resistance training and aerobic exercise training are the most effective physical activities in cases of non-specific chronic low back pain.
Eccentric cycling is effective for knee extensors and hip flexors to increase muscle hypertrophy and strenght. Possible great outcomes for rehabilitation and training purposes.
Massimo Monticelli M.Ost