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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