National Acadamy of Sports Medicine Certified

To better serve you, I have recently obtained my Performance Enhancement Specialist from the National Academy of Sports Medicine.

What Is Exercise Addiction?

In our quest for health and wellness and living up to the standards set by society we strive to fit in. Thousands exercise daily for the washboard abs, bulging pecs, and biceps of steel; but not without a price. How much exercise is considered too much? There are many signs of over training. “First, if an athlete continues to workout despite a serious physical injury that places him at a greater riskfor increasing damage. Secondly, if the athlete ia made aware that by continuing to exercise will aggravate the present condition; and still chooses to exercise anyway, or being advised by health care professional that continueing to exercise is contraindicated; but still has the urge to train. It can be said that this individual is addicted to exercise. Further, if an athlete places working out above everything else ie. Friends, family etc. then he or she should be screened for the addiction.”[1] This answers the question, “How much aerobic exercise is too much?”

Exercise has been proven to be effective in boosting the immune response. For example, a classical response to high-intensity exercise is a sustained neutrophilia during the recovery period for up to 3 hours. Neutrophils are an important component in the learning of the immune system.[2] On the contrary, in the case of IgA, the first line defense against pathogens that enter the body, have been shown to decrease its function during intense workouts; in addition to a higher risk for upper respiratory tract infection.[3] It is also note worthy that in the same study, young boys experienced a slight but significant increase in IgA after practice and post game situations,[4] this is evident that exercise provides a benefit, however with moderation.

In regards to adolescent athletes overtraining can be quite severe. For example, in adolescent athletes ligament injuries are rare when there is an open growth plate, ruling out fracture then takes priority. In comparison, overuse in adults are more likely to have ligament damage due to the closure of their growth plates.[5] Growth plates can be considered as soft bone tthat has not hardened. under extreme force or repetative use these plates can be comprimised. It is very important that the amount of exercise one undergos is monitored carefully by the athlete as well as the health practitioner. As a gauge for over training, one might determine that overuse is evident if after an athletes work is completed, if there is debilitating pain (not usual soreness) that affects the athlete’s activities of daily living.

On our journey for the perfect physique, we must not ignore the warning signs of the body. The body is designed to protect itself by various means of protection, swelling, eliciting pain, or even muscles locking to restrict motion. As we train our athletes to train properly, we must train them to listen to their bodies.

[1] Fisher,L.PhD,Wrisberg,C.PhD, Recognizing and Dealing With Exercise Addiction (2004) Human Kinetics, ATT 9(1) pp.36-37
[2] Timmons,B. Immune Reponse to Exercises in Children: A Brief Review, Pediatrics Exercise Science (2006), 18, 290-299
[3-4]Gleeson,M., Pyne,D.B., Callister, R., The Missing Link In Exercise Effects on Muccosal Immunity, Exercise Immunology Review (2004) 10:107-128
[5] MacFarland,E.G., MD., Efstathios,C.,MD., Kim,T.K., MD, Upper Extremity Injuries in the Adolescnet Athlete, Athletic Training Today (2002) 7(6), pp.13-17

Plyometric Training for Young Athletes

Plyometric Training for the the young athlete is very essential. There is quite a stir around this topic due to the chances of injury. No adolescents should partake in any type of exercise unless it is carefully supervised by a TRAINED adult. According to the American college of Sports Medicine, " With qualified coaching and age-appropriate instruction, plyometric training can be safe, effective, and fun method off conditioning for children and teenagers." In my opinion, plyometric training occurs daily at parks and school playgrounds across the world. These activities includes the same dynamics as plyometric training jumping from the apparatus and chasing classmates, from hop-scotch, and handball. These activities that many of us have experienced growing up keeps you active and healthy. In my opinion, adults add to the complication of plyometric training. Generations have been performing this type of training for years, only without an adult name PLYOMETRICS. If you were to ask 100 young athletes what is plyometrics, you would problem get 100 different answers. However, take the same individuals and ask what is jumping, jumping and running, jumping and skipping the percentage would be significant higher for uniformity of answers. There are many benefits of plyo training for young athletes. According to the American college of Sports Medicine, plyometrics training aids in weight control, strengthening of bones, and overall health. Take the big names out and let kids be kids with LOVE first, SUPERVISION, GUIDANCE.

Creatine Supplementation

Athletes of all ages are looking for the perfect supplement to gain more power, more strength, and more size. Many have turned to Creatine. For healthy individuals, there has been an increase in body mass. [1] This can be a favorable has been a side effect especially for those individuals who are looking to add bulk. In one study of 229 military and civilian participants who compared the use of creatine versus non use. 93% of the creatine users experienced an increase in strength. The most common side effects reported were 20 % experienced GI problems, 15% experienced muscle cramping/spasm, and 13% reported dehydration.[2] In my observation, these side effects can be experienced by any person who chooses to workout and live a fit life. Properly hydrating, and proper nutrition can diminish these effects. Healthy consumers of creatine are not affected with health risks when orally administering creatine monohydrate.[3]’[4]One must decide does the side effect from creatine out way the benefits.

According to the literature creatine supplementation has a direct benefit on strength. The physical activities that would benefit from creatine use are weight/strength training. Creatine use is shown to benefit those who train on a regular basis while taking creatine. The most favorable results show that creatine can greatly enhance workouts and or speed up recovery time. Creatine can benefit many individuals, it may serve as a body mass gainer for the elderly that has loss body mass do to normal aging, and it may serve to diminish fatigue as it relates to workouts.

[1] Schilling, B.K., M.H. Stone, A. Utter, J.T. Kearney, M. Johnson, R. Coglianese, L. Smith, H.S. O’Bryant, A.C. Fry, M. Starks, R. Keith, and M.E. Stone. Creatine supplementation and health variables: A retrospective study. Med Sci Sports Exerc 33:183-188. 2001
[2] Heather L. Shepard, Sneha Raichada, Kellie M. Kouri, Lena Stenson Bar-Maor, and David Branch. Use of Creatine and Other Supplements by Civilian and Military Health Clubs: A Cross-sectional Survey
[3] Poortmans, Jacques R., Francaux, Marc. Adverse Effects of Creatine Supplementation Fact or Fiction? Sports Med 2000 Sep; 30 (3): 155-170
[4] Same as above (3)

No Training 1-24-08

Bad weather no training. Check back soon.

Dr. B

RUNNING TECHNIQUE EVALUATION

We will meet Saturday 17, 2009 at 9 a.m. at Westchester. Bring plenty of water, shoes, and a towel. SEE YOU THERE!!!

Dr. Brumfield & Coach Wilkes

P.S. If you are unable to make it leave a comment on the comment section

Agility Drills Continued