Interval Training Helps Build Cardiovascular Fitness

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Courtesy of PRWeb and Harvard Health Publications, please share your thoughts below…..

weightsInterval training means alternating between short bursts of intense exercise and brief periods of rest or less-intense activity. It builds cardiovascular fitness, but it does require exercisers to push their personal limit.

Wondering whether interval training is the best way to enhance your workout? Interval training simply means alternating between short bursts of intense exercise and brief periods of rest (or less-intense activity). The payoff is improved cardiovascular fitness.

“Aerobic or cardiovascular training is designed to develop a healthier heart and circulatory system,” explains Howard Knuttgen, research associate in physical medicine and rehabilitation at Harvard-affiliated Spaulding Rehabilitation Hospital, in the September 2015 issue of the Harvard Men’s Health Watch. “Some regimen of aerobic training is really essential to good health.”

Interval training requires the person to exercise for very brief periods at a higher intensity or velocity than he or she could otherwise sustain for five to 10 minutes before becoming exhausted, Knuttgen says. Here are a few ways to turn a typical moderate-intensity workout into a session of interval training:

Swimming. Swim one lap as fast as possible. Rest for about the same time as it took to swim the lap. Repeat.

Walking. Walk as fast as possible for a minute or two. Then walk at a leisurely pace for the same period. Repeat.

Gym machines. Treadmills, elliptical trainers, and stationary bicycles often have a built-in interval training function to put gym-goers through their paces.

Read the full-length article: “Interval training for a stronger heart”

Also in the September 2015 issue of the Harvard Men’s Health Watch:

* How to lower blood pressure without more pills

* The truth about how much water you need every day

* New guidance on how to overcome spine-related back pain

* Influenza vaccination tips

The Harvard Men’s Health Watch is available from Harvard Health Publications, the publishing division of Harvard Medical School, for $20 per year. Subscribe at http://www.health.harvard.edu/mens or by calling 877-649-9457 (toll-free).

Media: Contact Kristen Rapoza for a complimentary copy of the newsletter, or to receive our press releases directly.

Strength Training Improves Heart Health

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This article is courtesy of PRWeb and Harvard Health….please share your comments below…..

healthyheartStrength training has been linked to several factors that improve heart health, including weight loss, less belly fat, and a lower risk of diabetes and high blood pressure.

Aerobic exercise, such as brisk walking, biking, and swimming, is good for the heart. Strength training, also known as weight training or resistance training, also has cardiovascular benefits, reports the June 2015 Harvard Heart Letter.

“Strength training maintains and may even increase muscle mass, which people tend to lose as they age,” says Dr. Rania Mekary, a visiting assistant professor of surgery at Harvard-affiliated Brigham and Women’s Hospital and assistant professor at MCPHS University. Increased muscle mass has a trickle-down effect that benefits blood vessels and the heart.

Boosting muscle mass speeds up metabolism, which helps people burn more calories, even at rest. A faster metabolism also helps prevent weight gain, which puts extra strain on the heart. Strength training seems to be especially important for keeping off belly fat. This so-called visceral fat, which surrounds the internal organs, is particularly dangerous.

Mekary and colleagues at the Harvard T.H. Chan School of Public Health found that healthy men who did weight training for 20 minutes a day had less of an age-related increase in abdominal fat compared with men who spent the same amount of time doing aerobic exercise.

Strength training can help control blood sugar levels by drawing glucose from the bloodstream to power muscles. High blood sugar, the hallmark of type 2 diabetes, is also a leading risk factor for heart disease. Building more muscle mass also makes the body more sensitive to the effects of insulin, the hormone that regulates blood sugar levels.

Read the full-length article: “Add strength training to your fitness plan”

Also in the June 2015 Harvard Heart Letter:

* Get cracking: why you should eat more nuts

* Get a leg up on varicose veins

* Bypass plus angioplasty: the best of both worlds?

The Harvard Heart Letter is available from Harvard Health Publications, the publishing division of Harvard Medical School, for $20 per year. Subscribe at http://www.health.harvard.edu/heart or by calling 877-649-9457 (toll-free).

Correlation Between Blood Pressure Stress Response And Underwater Treadmill Training

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informationredDuring their scientific investigation of blood pressure as it relates to stress during exercise on an underwater treadmill, authors Lambert, et al, tracked the responses of 60 adults who worked out on either land-based treadmills or in a HydroWorx therapy pool on an underwater treadmill during very specific sessions each week.

For the estimated 67 million Americans who suffer from high blood pressure, finding natural ways to improve their condition can be challenging, especially for those who are generally sedentary. In fact, the Centers for Disease Control and Prevention believe that only 47 percent of people who have been diagnosed with high blood pressure have it under control. Unless this figure changes considerably, the cost of health care associated with high blood pressure treatment will only continue to skyrocket as Baby Boomers follow the natural aging processes. Thankfully, a recent study released by researchers at Texas A&M University may hold the key to helping those with higher than normal blood pressure keep their numbers at a lower rate through regular activity on an underwater treadmill in a HydroWorx therapy pool.

The study, Aquatic Treadmill Training Reduces Blood Pressure Reactivity to Physical Stress, has been published in the American College of Sports Medicine’s journal, Medicine & Science in Sports & Exercise®. During their scientific investigation of blood pressure as it relates to stress during exercise on an underwater treadmill, Authors Lambert, et al, tracked the responses of 60 adults who worked out on either land-based treadmills or in a HydroWorx therapy pool on an underwater treadmill during very specific sessions each week. The results of the testing showed that while all endurance exercise reduces blood pressure and the body’s related stress responses, the aquatic treadmill training significantly reduced the participants’ resting diastolic blood pressure more than the land-based treadmill training did. The researchers concluded that high blood pressure brought on by stress levels could be organically reduced through regular endurance intervals on an underwater treadmill.

Says Anson Flake, Co-Founder and CEO, HydroWorx, “We have heard anecdotal evidence of people using our therapy pools as a way to lower their blood pressure for years. Now, Texas A&M has put solid numbers to those claims. The science proves what we have always thought: Our products provide a low-impact, high-results alternative to lowering responses to everyday stressors.”

The outcome of the Texas A&M study provides a great deal of encouragement for those with high blood pressure who wish to become healthier through the use of a more natural remedy than medication. Even more reassuring is the fact that the participants were not highly active in their everyday lives, revealing the potential for any person to reap the benefits of aquatic treadmill exercise regimens.

About HydroWorx

Since the late 1990s, HydroWorx—based in Middletown, PA—has manufactured aquatic therapy pools with built-in underwater treadmills to enable physical therapists to more effectively offer their patients the opportunity to increase range of motion, decrease risk of falls and joint stress, and remain motivated through the rehab process. Every day, more than 23,000 athletes and patients use HydroWorx technology to recover from injuries and health conditions. For more information, please visit http://www.hydroworx.com.

– Courtesy of PRWeb

10 Ways To Boost Race Results When Training In A Polar Vortex

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jogsnowWith resolution time scheduled right in the middle of an annual deep freeze, we’re really not setting ourselves up for success—at least when it comes to popular fitness aspirations like running a marathon or triathlon. Right as we’re most motivated to hit the ground running, the ground’s suddenly covered in a foot of snow. But, short of switching our goal-setting holiday to Arbor Day, there is actually a solid list of training tactics you can employ indoors that go miles towards improving power, speed, and allover race performance, says Joel Ramirez, director of the Bay Club Company’s BreakAway Performance program. And no, they’re not all about spending mind-numbing hours on the hamster wheel.

With its first Pro Lab now open at Bay Club San Francisco, the race training program headed by Ramirez offers coaching and strategies to clients looking to take their swimming, biking or running performance to the next level. (Lucky for them, BreakAway’s recent acquisition by the Bay Club family of active lifestyle resorts means that athletes and beginners alike can take advantage of this elite-caliber training from the comfort of a full-service club, with amenities ranging from childcare to spa to wine club.) Here are Ramirez’s top ten tips for coming out of blizzard season on track to achieve a PR:

1. Keep off the ice. Unless you’re cross-training in skates. Running or biking in poor conditions isn’t hardcore; it’s just a good way to fall and sideline yourself from the spring race you already registered for. Yes, this is the one tip telling you to hit the treadmill or stationary bike. Try a set of 10 x 400 intervals; intervals train the body to buffer lactic acid, improving recovery times. Make sure to rest adequately between sets.

2. Hire a coach. “Even if you think you know everything, a trained set of eyes can find hidden opportunities for improvement,” says Ramirez. A good coach will make sure you train your weaknesses and race your strengths. Plus, you can do your initial consultation and diagnostic sessions from the cozy warmth of the gym.

3. Establish a baseline. Speaking of diagnostics, they’re not just for congratulating yourself upon looking back at how far you’ve come. A coach will use them to determine the optimal steady-as-she-goes program for you to achieve the results you want. Winter training is a critical time to rack up base mileage in order to build a solid foundation from which you can later build up your speed without injuries.

4. Plan your attack. Work canceled? A snow day is the perfect time to hammer out your macro cycle program—that is, your master training plan for the year. Include several preliminary races (your “B” and “C” events) before the big one and plan out your season so that you peak just at the right time for your “A” race.

womanweights5. Pump you up. Contrary to the stereotype of the muscle-bound lunk who can barely move, strength-training actually boosts horsepower and quickness in racers. Just twenty minutes of strength training a couple days a week will develop the fast-twitch type 2 muscle fiber you need to shave minutes off your PR.

6. Bend it like Buddha. Yoga (especially “power yoga”) improves flexibility, stabilization and range of motion, which are crucial for proper swim, bike and run biomechanics. And, it’s done in a toasty studio.

7. Cross the aisle. To the rowing machines. Cross-training with different cardio, kickboxing, racquetball—whatever—can help keep fitness levels up in the off-season and and burnout levels low. “Olympians and professionals do it; so should you!” says Ramirez. Polar vortex bonus: Shoveling snow works in a pinch.

8. Find Zen (or just the art of cycle maintenance). Plug in a space heater in the garage and bone up on bike mechanics so you’re not caught with your spandex down during the race. “What good is a super-fast swim-to-bike transition if rubbing brakes are robbing time?” says Ramirez.

9. Preheat your kitchen. It’s all too common to gain weight during the off season, especially if you follow every training session with enough food to feed the Olympic village. Higher-end health clubs may have an on-staff nutritionist (as the Bay Club does) who can help you design an eating plan focused on losing weight if appropriate and maximizing your power-to-weight ratio.

10. Take a load off. Don’t wait till you literally cannot get to the gym (because your car is still on the interstate where you abandoned it during an ice storm) to take a break. Regular rest days are absolutely required for progressing in your sport. Recovery periods are when muscles repair themselves and grow stronger. So kick off your sneaks, make some cocoa, tune in to the round-the-clock weather coverage…and know you’re right on task with your training goals.

About The Bay Club Company

Founded in 1977, The Bay Club Company (formerly Western Athletic Clubs) owns and operates six regional campuses from Marin County to San Diego, The Bay Club Company provides its members with the finest quality active lifestyle experiences. For 35 years, the Company has maintained the highest standards of professional service, earning a reputation as one of the leading private club companies in the United States. The Company employs approximately 2,000 people and is headquartered in San Francisco, California. For more information, visit www.bayclubs.com.

Training, Education, And Certification

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By John Harmata

askmredgeIn figure skating, there are certification and training programs at just about every level of the sport. Coaches belonging to national and internationally recognized coaching organizations have ongoing training and certification programs. Figure-skating judges must complete several hours of training and pass an exam for each level before they are allowed to judge a competition. Skaters have required exams in every discipline and level that they must pass before moving on to the next. Trainers and physicians must complete extensive college courses and internships and pass their required exams. Accordingly, one has to wonder why there have never been any industry standards developed for skate technicians: those who fit boots, and mount and sharpen blades.

Why So Many Injuries

Injuries are common in every sport; figure skating is no different. In the following weeks, I will address injuries in further detail, but for now, let us agree that the equipment used in figure skating—i.e., skates—is the single most important item essential to every skater’s success.

So why is there no formal schooling or standardized certification program for skate technicians?

Ice skates fall into the sporting-goods category of consumer retail products and, unlike the auto industry, for example, no regulations whatsoever are required. Prior to 1980, it was very common to find figure and hockey skates at local hardware stores. As the sport increased in popularity, skate technology rapidly increased also, driving the sale of both figure and hockey skates into ice rink pro shops.

Unfortunately for figure skaters, hockey was the sport at the time, and very little attention was given to understanding the importance of properly fitting, mounting, and sharpening figure skates. This lack of attention eventually lead to the creation of an underground cottage industry for figure skaters: a home-based business made up of coaches, parents of skaters, or skaters themselves, who began servicing the competitive figure skating market. This was often done based on minimal knowledge combined with personal experience/opinion and the philosophy
that what “works best for me” must be best for any skater.

As the number of participants in figure skating grew, so did the number of rinks around the world, increasing the number of untrained individuals trying to service figure skaters. As the call for higher jumps in programs steadily increased, so did injuries. Boots were no longer supportive enough and quickly broke down; requiring boot manufactures to increase the amount of support in their boots, sometimes making them too stiff for skaters.

At that time, sports medicine was in its infancy, and very few medical professionals were aware of the roles of biomechanics and alignment in relation to injuries. Therefore, causes of injury were not addressed. The individuals who fitted boots also were unaware of the problems resulting from a poor fit and the incorrect amount of support and currently are still selling overly supportive, improperly fitted boots. Added to this are two other potential causes of injury: unsatisfactory boot preparation and blade-mounting procedures.

What the Future Holds

Perhaps one day there will be a program available to better educate and certify those who work with ice skaters so they too can: Change the Way the World Skates, One Skater at a Time!

– Guest author, John Harmata, askmredge.com

Weight Training For Weight Control

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By Jeff Hauswirth

weightsWeight lifting and resistance exercise have many awesome health benefits, but losing weight? In a word, yes. Most people think that by lifting weights, “bigger muscles equals a bigger scale reading”. Not true. Think about it like this. If all you do is cardio, you will lose weight fat, but your shape will basically stay the same. Imagine a pear. If all the pear did was cardio exercise, it would basically become a smaller size pear. To change your actual shape, you need weight lifting.

I am not at all knocking cardio activities, as they are just as necessary as weight training for total health. What I am saying is that weight training is also a great way to lose weight. More so than cardio, adding weight training to your routine will help you burn calories 24 hours a day. I have mentioned before, and will mention again, that for every pound of lean muscle you add to your body, you will burn about 70 extra calories per day. Even when you sleep! Even when you are watching TV! Cardio, on the other hand, will boost your metabolism, but only temporarily after a workout (up to 3 hours after, depending on the intensity of the workout).

scaleOne of the first thoughts that some people have when they start weight training is that “the number on the scale isn’t dropping as fast”. This can, if you don’t look at the whole situation, cause a person to give up weigh training, because “lifting might make me fat”. Cardio does burn fat, but doesn’t really tone or build muscle. When you are lifting weights, you are not only adding adding muscle, but also burning fat. Muscle being 3x’s more dense than fat, it may seem as though you aren’t losing as much, but what’s happening is that you are actually replacing that fat loss with lean muscle, changing your shape, and boosting your metabolism. Although the number may not drop as fast, you will notice that your clothes are much looser. All this from simply adding some weight training to your world! Try it for yourself. If all you have done to maintain or help to lose weight is cardio, add some resistance exercise to your routine, and see how much better you feel, and how much easier it is to maintain a healthy weight.

– Contributed by guest author, Jeff Hauswirth

Endurance Training Healthy Or Not?

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From Your Health Journal…..”The Wall Street Journal has some fantastic health articles, please visit their site (link provided below) to read some great stories, including the one being reviewed here. This article is actually quite alarming for many as a fast-emerging body of scientific evidence points to a conclusion that’s unsettling, to say the least, for a lot of older athletes: Running can take a toll on the heart that essentially eliminates the benefits of exercise. In a study involving 52,600 people followed for three decades, the runners in the group had a 19% lower death rate than nonrunners, according to the Heart editorial. But among the running cohort, those who ran a lot—more than 20 to 25 miles a week—lost that mortality advantage. So, it appears the training for endurance may not be as healthy as once thought, rather short bursts of aerobic exercise may be more beneficial to many. Please read the complete article at The Wall Street Journal link provided below.”

From the article…..

In a five-kilometer race Thanksgiving morning, Ralph Foiles finished first in his age group, earning the 56-year-old Kansan a winner’s medal.

Or was it a booby prize?

A fast-emerging body of scientific evidence points to a conclusion that’s unsettling, to say the least, for a lot of older athletes: Running can take a toll on the heart that essentially eliminates the benefits of exercise.

“Running too fast, too far and for too many years may speed one’s progress toward the finish line of life,” concludes an editorial to be published next month in the British journal Heart.

Until recently, the cardiac risk of exercise was measured almost exclusively by the incidence of deaths during races. For marathoners, that rate was one in 100,000—a number that didn’t exactly strike fear. Moreover, data showed that runners generally enjoyed enormous longevity benefits over nonrunners.

What the new research suggests is that the benefits of running may come to a hard stop later in life. In a study involving 52,600 people followed for three decades, the runners in the group had a 19% lower death rate than nonrunners, according to the Heart editorial. But among the running cohort, those who ran a lot—more than 20 to 25 miles a week—lost that mortality advantage.

Meanwhile, according to the Heart editorial, another large study found no mortality benefit for those who ran faster than 8 miles per hour, while those who ran slower reaped significant mortality benefits.

Those two studies—presented at recent medical conferences—follow the publication in recent months and years of several other articles finding cardiac abnormalities in extreme athletes, including coronary artery calcification of a degree typically found in the utterly sedentary.

Meghan Newcomer is a 32-year-old professional triathlete who has passed out during several races in recent years.

Opinion is nearly unanimous among cardiologists that endurance athletics significantly increases the risk of atrial fibrillation, an arrhythmia that is estimated to be the cause of one third of all strokes. “Chronic extreme exercise appears to cause excessive ‘wear-and-tear’ on the heart,” the editorial says.

To read the full story…..Click here

Guest Post – Tara Marie Segundo, M.A., Training Your Mind for Success

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brainLife, regardless of what you are doing, is really a mental game. Even physical endeavors begin in the mental realm. Champions are first champions in their own minds, and only then can the expression of their greatness come to fruition.

Although much of my work involves physically training clients, never underestimate the mental training that is required to succeed. I often spend more time working with their mental fitness than I do their physical fitness, for until we are mentally prepared to succeed, results will be fleeting, at best.

Set yourself up mentally for success with an “I will” attitude rather than an “I’ll try” attitude.

Saying “I’ll try” to exercise is really saying, “I will exercise if everything else gets done, if I am still in the mood, and if nothing better comes up.”

Yes, unexpected things happen and our best intentions are sometimes derailed, but the mindset that you bring to your self-care is of prime importance. If you take an “I’ll try” attitude toward your health and fitness plan, you are essentially putting yourself and your plan at the bottom of the list.

When you take an “I will” attitude, you are putting the two at the top of the list. In other words, unless you are dead or seriously disabled, you are going to find a way to fit some form of movement into your day—no excuses—period!

One of my favorite quotes is by Pat Riley, widely regarded as one of the greatest NBA coaches of all time. He said, “There are only two options regarding commitment; you’re either in or you’re out. There’s no such thing as life in-between.”

One of my favorite quotes is by Pat Riley, widely regarded as one of the greatest NBA coaches of all time. He said, “There are only two options regarding commitment; you’re either in or you’re out. There’s no such thing as life in-between.”

Decide now to bring an “I will” attitude to your life. Stop trying to do things and just do them. Make a commitment and hold yourself to a high standard.

Every day when you awaken is a chance for a fresh start. Decide today to be better, do better, and live better than yesterday. Greatness begins with a quiet decision to pursue excellence.

– Tara Marie Segundo, M.A. holds a Master’s Degree in Applied Physiology from Columbia University and is a Fitness Expert, Personal Trainer, Motivational Strategist, and Radio Talk Show Host based in New York City. For more information, please visit www.TaraMarie.com.

Guest Post – Anthony Fergusson, Give Better Quality Care Through EMT Training Programs

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emt+Complete emergency care provided among seriously injured people can only be done after undergoing EMT training. It is essential to undergo any of the proper EMT training programs prior to giving emergency care since they will perform procedures without a doctor beside them. They are often seen inside ambulances and emergency rooms along with other paramedics. After being involved in natural disasters, car accidents, and other situations needing immediate care, the EMTs and paramedics go to the area concerned and apply the appropriate medical care.

The Need for EMT Training

In order for any EMT to execute proper care to a patient, a specialized EMT Training Course is needed.

In order for any EMT to execute proper care to a patient, a specialized EMT Training Course is needed. Many things and experiences during their training may help them become more familiar with the anticipated situations during emergency cases. Most of the time, medical emergencies can only be one of the several cases or scenarios learned during the training period.

History of EMT Training

In the United States, training for EMT only started in the early 1970s being part of the Alexandria Plan. This plan was created to combat the growing injuries from car accidents. Even though Emergency medicine is a widely accepted concept nowadays, it is still treated a new method of facing accidents and other medicalsituations needing immediate care. Before the late 20th century, emergency departments were attended by physicians with their routine along with specialists like dermatologists, internists, general surgeons, and psychiatrists. Interns and resident physicians plus nurses also help at the emergency department. In order to fill in the gap between work in routine and the chaotic scene found at the emergency department, emergency medicine was founded. At this time, a group of doctors willingly left their specializations and practices in order to fill in the work at the emergency section.

Certification Levels for EMT

There are levels for EMT Training in the United States. Each state has their own standards for certifying EMTs; however, any standard should adhere to the requirements of National Highway Traffic Safety Administration (NHTSA). Moreover, the National Registry of Emergency Medical Technicians (NREMT) is responsible for providing certification exams adhering to the education guidelines of the NHTSA. As of the moment, almost 46 states use the NREMT exams as their only basis for certifying one or more of the EMT levels. The four levels of training for EMT include EMT-B (Basic Level), EMT-I/85 (Lower Intermediate Level), EMT-I/99 (Higher Intermediate Level), and EMT-P (Paramedic).

EMT Training Concept

Certification programs for EMT differ from one course to another. Nonetheless, each course should meet the national and local requirements. EMT-B in U.S. should receive at least 110 hours of classroom training, which can sometimes exceed or reach 120 hours. For EMT-Is, the hours of training range from 200 to 400 while the EMT-Ps should be trained for more than 1000 hours. Continuing education should also be achieved in order to retain certification. For the NREMT certification, EMT-Bs should at least acquire 48 hours of continuing education or finish a 24-hour refresher course. Certification for other levels of EMT can follow the same continuing education pattern.

EMT Training Schools: What Should You Look For?

Any training school for EMT should be responsible enough to prepare students to acquire employment for entry level post.

Any training school for EMT should be responsible enough to prepare students to acquire employment for entry level post. In an entry level post, EMT practitioners will be able to acquire more experiences on basic life support such as administering oxygen, cardiorespiratory resuscitation, allergic reactions, and heart attacks. As this is one of the growing parts in the health care society, it is essential to know the right number of hours given in one school. High level learning and technology can be the basis for searching the right school for EMT Training.

– Anthony Fergusson is the founder of medical-careers-training.com – – with which he hopes he’ll provide everyone interested in this area a good knowledge on the subject of medical careers

Guest Post – Warren J. Potash, Pre-season Training is the Next Big Step for Adolescent Female Athletes

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Parents do not know they can be hurting their children when youth sports push the one sport athlete concept from a very early age. Non-contact ACL* (knee) injuries for female athletes has been described as the ‘silent epidemic’ and a leading orthopedic surgeon/researcher says “it’s becoming a public health problem.” Look at what a noted author said in his book:

“The pressure to concentrate on a “best” sport before even entering middle school — and to play it year-round — is bad for all kids. They wear down the same muscle groups day after day. They have no time to rejuvenate, let alone get stronger. By playing constantly, they multiply their risks and simply give themselves too many opportunities to get hurt.”

Michael Sokolove – Author
– Warrior Girls – Protecting Our Daughters Against the Injury Epidemic in Women’s Sports

femalestrainingThese teen female athletes have very real challenges at puberty. See the list of challenges at by clicking here. [per independent researchers peer reviewed articles].

Since Title IX legislation in 1972, and especially since all legal challenges were struck down by the Supreme Court approximately twenty years ago – female sports participation has exploded. Unfortunately, an unintended consequence of this terrific opportunity has been female athlete non-contact ACL injuries that cause 40,000+ surgeries annually versus 200,000+ knee injuries in the USA [3-8 times the injury rate of same-age males]. It is now estimated that 1,000,000 such injuries occur worldwide each year.

What makes this worse for the affected teen female athletes is that within 12 years, 70% of the females who are injured requiring surgery or not, will have osteoarthritis (OA) in the joint and they are more likely to injure the other knee joint.

Do I believe that females should not play sports? Absolutely not. Since 1995, I have successfully trained more than 600 teen female athletes. Every female athlete and those in cheer have all used a lower body stabilization program; what I call BNP Training. Lower body training [balance, neuromuscular control, and proprioception] will minimize the risk for injury for every female athlete while helping them be the best student-athlete each can become on and off their field of play.

Therefore, the next big step in the evolution of adolescent female athlete sports participation is pre-season lower body training (and upper body training for overhead athletes) as an integral part for developing power so they can become faster, quicker, and more agile while still looking good when they are dressed up (as this is a very important issue for the vast majority of teen females).

This training was not available for today’s parents and they have not been able to take advantage of the research that supports neuromuscular education; the training allows the central nervous system to not fatigue so each athlete can make lower body adjustments as quickly as possible.

While participating in sports always has a risk of injury, today’s parents need to rely on quality information about safe and age-appropriate training to play sports so they can make informed decisions for their daughter-athletes. Non-contact ACL injuries do not have to happen at their too high current rate.

*ACL – anterior cruciate ligament in the knee joint

– By Warren J. Potash, Specialist in Exercise Therapy and Sports Nutrition, Author: They’re Not Boys – Safely Training the Adolescent Female Athlete