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A Light At The End Of The Tunnel

Last week several states announced that they will gradually start reducing the physical and social distancing measures currently in place. That means that there’s the possibility of return to fitness and sport activities. No one has a playbook on exactly how to do this, so you’ll likely find many different state and local regulations on how this will be done.

We should all be aware though that this won’t be like flipping a light switch and turn everything back on the way it was before the virus restrictions. No, much more likely are modified restrictions on physical distancing and strong attention to hygiene.

How fast gyms reopen and team practices resume will be complicated, but for everyone who’s been going a bit bonkers there’s now a light at the end of the tunnel.

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Did You Get Hurt In Your WFH Workout? Now What?

It was bound to happen. This week I did a video visit with a woman trying to do the right thing. She was doing a WFH workout early in the morning before her kids woke up, doing some countermovement jumps. What she didn’t count on was the small toy car placed behind her where she hadn’t thought to clean.

What do you do when an injury happens these days? Most doctors’ offices are closed to in person visits. You should avoid ERs if at all possible. So if you’ve been injured, now what?

There are good options. You can start with our Good To Go app, which can guide you through the severity of your injury. If it’s truly serious then an urgent care facility or ER is still a good option. Then there are video visits with orthopedic or sports medicine providers. Finally, it might just need a bag of ice, a little rest, and you’ll fine.

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How Many Workouts Can You Miss And Still Stay Fit?

You’re working hard to compete successfully in your sport, or you’re working out regularly to stay fit. And every once in a while you’ll need to take time off from training. Maybe you’ve had an overuse injury and are taking time off to heal, or various life events invade your workout plans.

Many folks fret about the time off, feeling that they’ll rapidly lose all of those hard earned gains. How many days or weeks can you miss and still keep your level of fitness? It turns out that for most healthy adults in their 20s and 30s you can take 2 to 3 weeks off and still retain most of your strength and cardiovascular fitness. The amount of time off can be even longer if you are a teenager, and unfortunately it’s shorter if you are an older active adult.

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Recovery Is A Key To Peak Performance

When you’ve got an important event coming up, or when you’re in the midst of your season, it can be tempting to overwork yourself and ignore recovery. The problem with this is that you can increase injury risk over the course of a season. And if you go into your important competition overworked or tired it’ll definitely affect your performance. The key is to find a way to include recovery during your season, and especially before events. Doing so will reduce injury risk and give you the best chance of peak performance.

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Take The Fear Out Of HIIT

By Dev K. Mishra, M.D. President, Sideline Sports Doc Clinical Assistant Professor of Orthopedic Surgery, Stanford University Key Points: High intensity interval training (HIIT) is an extremely time-efficient way to build cardiovascular fitness Many people with orthopedic or medical impairments are scared off by the words “high” and “intensity” but should not be afraid- everything…

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How Does Exercise Actually Make You Better?

I’m sure pretty much everyone knows that exercise is a good thing and makes us fitter and better. The right kind of exercise will make you feel better, look better, and likely add to your healthspan. But the exact mechanisms that lead from exercise to better health are surprisingly hard to pinpoint.

A recently published scientific studyshows that certain groups of proteins in the body are present in larger quantities in people who exercise regularly, suggesting that the proteins are somehow responsible for actions leading to improved health status. This study did now investigate cause and effect, but it sheds light on a previously poorly understood area. The field of “proteomics”- the study of body proteins and their functions- may lead to exciting discoveries in exercise science.

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Move More, Sit Less

According to the Physical Activity Guidelines Advisory Committee of the Department of Health and Human Services, a shocking 80% of US adults and adolescents are not physically active enough. The 2018 Physical Activity Guidelines for Americans was published yesterday in the Journal of the American Medical Association and comes up with a simple conclusion that all of us should live by: move more, sit less.

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