Performance Boosting |
It happens when you land on the outer edge of your foot when jumping in basketball or volleyball. Or you turn your ankle when hiking, inline skating or playing tennis.What's going on is that you have over stretched the ligaments in your ankle. Treatment: don't try to "walk it off." Ice it for 15 minutes as soon as possible and then on and off all day. |
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Next thing they know, they have torn a calf muscle or sprained an ankle and they're visiting a therapist like Gelfand, supervisor of the Nicholas Institute for Sports Medicine and Athletic Trauma at Lenox Hill Hospital in New York City. "The biggest mistakes are going too fast, too far, Or too soon," Gelfand says. Often, patients do not learn from their mistakes, he adds. |
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Treatment: don't try to walk it off. Ice it for 15 minutes as soon as possible and then on and off all day. Wrap your ankle with an Ace bandage, but not too tightly (and don't wear the bandage at night). Elevate your ankle with lots of pillows. |
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Women Issues |
Using the same large muscle group, rhythmically, for a period of 15 to 20 minutes or longer while maintaining 60-80% of your maximum heart rate. |
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Think of aerobic activity as being long in duration yet low in intensity. Aerobic activities include: walking, biking, jogging, swimming, aerobic classes and cross-country skiing. Anaerobic activity is short in duration and high in intensity. Anaerobic activities include: racquetball, downhill skiing, weight lifting, sprinting, softball, soccer and football. |
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According to fitness magazines, which provides market research for the dietary supplement industry, U.S. sales of pills, powders, bars and beverages promoted to boost athletic performance reached $1.26 billion in 1997. Both creatine and androstenedione are classified as supplements under the Dietary Supplement and Health Education Act of 1994 and are available over the counter to anyone. |  |
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Most are available in lower fat versions such as substitute butter, fat free cheeses and mayonnaise. The decision to carry out a physical fitness program cannot be taken lightly. |
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Don't even think about picking up a ball, a bat or even a golf club before spending at least 15 minutes doing light cardiovascular exercise, such as easy jogging or brisk walking. |
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Powerlifting Fitness |
One of the most powerful classes of antioxidants is carotenoids. Carotenoid antioxidants break the chain reactions of free radical damage. |  |
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Fad Diets |
Weight training, or strength training, builds strength and muscles. Calisthenics like push-ups are weight training exercises too. Lifting weights is a weight training exercise. If you have high blood pressure or other health problems, talk to your family doctor before beginning weight training. The best exercise is the one that you will do. |
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One of the best ways to ensure you're in top form is to follow the Food Guide Pyramid. Sound simple? It is. By eating the recommended groups of foods in the suggested amounts, you are giving your body the nutrients it needs to succeed. |
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