Avoid Common Baseball Injuries


When we think of contact sports, baseball and softball don’t typically come to mind. However, throughout the course of practice and games, players are subject to a wide variety of injuries, such as pulled muscles, strained joints, twisted ankles, and even broken bones. Here are some of the most common baseball injuries and how you can help avoid them.

The Most Common Baseball Injuries

The most common injuries in baseball and softball are joint related – elbows, shoulders, and knees. And the position you play is also a contributor. For instance, a pitcher may be more likely to injure an elbow or shoulder, but a catcher is more likely to injure a knee. The most common baseball injuries include:

Rotator Cuff Tears: The rotator cuff is a network of 4 muscles / tendons that keep your arm in your shoulder socket. This joint also happens to have the most range-of-motion of any joint in your body. Over time these tendons wear down and eventually result in a tear. This is why pitchers are often limited in the number of games they pitch and how many pitches they throw.

UCL Injuries: The ulnar collateral ligament is a stabilizer in your elbow and gets injured with repetitive throwing motions.

Knee Injuries (ACL and MCL): Running bases is a recipe for knee disaster. A sudden stop while sprinting, landing on a flexed knee, sliding into base, or twisting a knee after planting a foot – all of these can cause serious knee injuries.

Muscle sprains and strains are also common baseball injuries and can usually be treated with rest, ice, compression and elevation. And both pitching and batting can put pressure on the lower back. This can develop into a condition call spondylolysis, which is a fracture to one of the vertebrae.

The Worst Baseball Injuries

Some of the worst baseball injuries are accidental and can keep a player off the field for an entire season or in some extreme cases the player may never play baseball again. These injuries tend to be broken bones and/or multiple concussions.

Fielding collisions: Two (or more) players going for the same ball can be disastrous. With their eyes on the ball, they may not see the impending collision and run full speed into one another.
Hitting the wall: There’s a lot of glory when you make a great catch but try and avoid running into the outfield wall or infield fence. Not much glory in going to the emergency room. Fortunately, most youth baseball fields have padding on the fences to avoid injury.

Getting hit with a pitch: Sure, it was an “accident!” We’d like to think so in youth baseball, but regardless of the intent, getting hit with a pitch is painful and potentially deadly.

Tommy John: This is a UCL injury that requires the dreaded “Tommy John” surgery. Often, pitchers will never recover from this kind of surgery, effectively ending their careers.

Some of the worst baseball injuries can be avoided by wearing protective gear and making sure you’re aware of the other players around you. And if you crowd home plate when you’re batting, you’re just inviting a pitcher to throw it closer to you than you may want. Play smart and play fair, and you shouldn’t have to worry about these kinds of injuries.

Exercises to Avoid Shoulder Injury

Aside from accidental injuries, there’s a lot you can do to avoid injuries related to the regular play of the game. The right kind of exercises can focus on the muscle groups you use most in baseball. Since your shoulder is one of the easiest joints to injure, we’ll show you some exercises that can help keep it strong, stable, and flexible. We prefer isometric shoulder exercises, because they’re zero impact and you can do them anywhere, anytime. These exercises are best done with the Activ5 strength training device.

Front Shoulder Raise

Isometric Shoulder Exercises

  • With your right arm bent 90 degrees, extend your elbow straight from your body. Your forearm should be directly in front of your chest
  • Place your left palm on top of your right elbow. Both arms will be bent 90 degrees
  • Press your right arm up into your left palm
  • Keep your arms parallel to the ground

Repeat with your left arm.

Shoulder External Rotation

Isometric Shoulder Exercises

  • Bend your left elbow by your side to 90 degrees
  • Reach your right arm over and place your right palm on the outside of your left forearm
  • Press your palm against your forearm, squeezing both shoulders and upper back

Repeat with your right arm.

Shoulder Press

Isometric Shoulder Exercises

  • Bend your left elbow by your side, fist up, about shoulder level
  • Place your right palm on top of your left fist, keeping your right arm at 90 degrees
  • Squeeze your left should muscles as you press your fist into your palm

Repeat on the right side.

Hold each isometric exercise for as long as you can. Rest for a minute. Then repeat two or three times.

French Tricep Press

isometric tricep exercises

  • Bend and lift your left elbow to eye level
  • Make a fist with your left hand
  • Place your right palm over your left fist
  • Press your left fist and right palm together, as you squeeze your shoulder muscles

Repeat with your right arm.

Avoid Baseball Injuries with Activ5

Whether you prefer baseball or softball, you risk getting injured whenever you play. The best way to avoid common baseball injuries is to stretch and warm up before playing, being aware of the other players on the field, and wearing protective equipment. And since fatigue is a key factor in baseball injuries, make sure you have a regular workout routine that strengthens muscles, increases flexibility, and improves endurance.

To help you in your training and workout routine, we recommend the Activ5 portable training device and coaching app. Activ5 has over 100 gym-based exercises that can improve your batting, pitching, throwing and base-running. Activ5 makes workouts fun, tracks your progress on a sophisticated smartphone app, and even functions as a game controller. Even the Pittsburgh Steelers are using it!

Reduce Low Back Pain with Quick Isometric Back Exercises


How to Reduce Low Back Pain with Quick Isometric Workouts

Low back pain is an affliction that is linked to weakened core muscles and musculoskeletal integrity in and around the spinal column. A variety of diagnoses including arthritis, spinal stenosis and endometriosis, cause the conditions leading to low back pain.  An extensive 2014 study suggested that isometric back exercise aids those suffering from low back pain to build core stability for a better quality of life.

Accessible and convenient, quick isometric back exercises and workouts build core muscles and increase vitality. It is ideal for people recovering from back injuries, those who suffer from low back pain, and for busy professionals who spend a lot of time sitting. If your schedule doesn’t allow for long workouts, there is a simple solution that will set you on a track to improving your quality of life.

Moreover, recent innovations in the exercise tech sector have revolutionized isometric exercise in such a way that you can engage in fun, quick workouts while monitoring your activity and documenting your progress.

Self-administer Physical Therapy

Broken bones, strained ligaments and sprained joints all require healing time. During this period, tissue in and around the injury is subject to atrophy. Isometrics can build muscle strength without the discomfort of high-impact activities like running and weight lifting. For example, low back pain from a herniated disc means that the region needs to be eased back into condition. With a doctor’s approval, you can expedite the process with quick workouts that engage the lower back muscles for intervals ranging from five to sixty seconds.

For example, isometric Yoga poses, including the Locust, the Bird-Dog, and the Superman, reduce low back pain. Yes, these are all forms of isometric back exercises! The muscle contraction should be intense enough to be felt but not so much that it causes pain. Repeat these exercises several times throughout the week to gradually build muscle strength. 

Stabilize for Back Pain Relief

The musculoskeletal advantages of isometric exercise also improves core stabilization, which reduces stress on the lower back. Low back pain is often the result of atrophied muscles from an overly sedentary lifestyle.  A recently published study demonstrates that isometric exercise is an excellent solution while providing additional benefits. A panel of 39 female subjects suffering from lower back pain underwent a four-week workout program, resulting in unanimous reports of reduced pain and increased vitality. What’s more, the health improvements lasted for nine months after the official exercise program ended. Quick isometric workouts builds muscle strength around your core, leading to an improved quality of life.

Reduce Low Back Pain from Sitting Too Much

Recent medical research has revealed that regularly sitting down for extended periods contributes to bad posture and low back pain. If sitting for long periods is unavoidable in your job, you don’t have to take it sitting down, so to speak. While at the wheel, behind a desk, or at a computer screen, you can perform isometrics without disrupting your routine. These include abdominal and pelvic floor contractions, among other exercises.  Additionally, as exercising increases circulation, you also benefit from improved mental clarity and enhanced energy.

isometric exercises for lumbar spineIsometric Back Exercises

It can be tough to find appropriate back exercises that help you to become more flexible and strengthen your muscles, without causing injury. Particularly if you a;ready have pre-existing back conditions. But, when you try the isometric back exercises that we have sourced for you through the Activ5 app, it’s a whole new world of opportunity. From lat pull-downs to seated rows, you can use the principles of isometric exercise for back strength.

The Isometric Revolution

Activbody has innovated a way for those interested in isometrics to experience it in a fun, engaging and connected way. The Activ5 device is an isometric exercise device that connects your movements with a smartphone app.  It coaches you through quick workouts while tracking and measuring your levels and progress. With Activ5 as your coach, you can build muscle strength, reduce low back pain, and enjoy an enhanced quality of life.

Sources:

https://draxe.com/isometric-exercises/

http://ptjournal.apta.org/content/85/7/676

http://www.dynamicpt.com/library_treatments_56/

http://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/sitting/faq-20058005

https://www.zvab.com/9780990606109/0990606104/plp

http://articles.latimes.com/2013/may/25/health/la-he-dont-sit-20130525

http://www.cheatsheet.com/health-fitness/6-exercises-you-can-do-while-sitting-at-your-desk.html/?a=viewall

https://www.researchgate.net/publication/258252724_Effects_of_Stabilization_Exercises_on_Health-Related_Quality_of_Life_in_Women_With_Chronic_Low_Back_Pain

http://www.healthline.com/symptom/low-back-pain

http://www.livestrong.com/article/106461-isometric-exercises-lower-back/

http://www.dianelee.ca/article-training-deep-core-muscles.php

Isometric Training Results Include Avoiding Injury


An isometric movement is a strength-training technique that uses static movement, or a hold, to target muscle groups for improvement. Professional athletes often use this technique to get isometric training results that include things like building new muscle, boosting body conditioning and preventing common injuries. While your fitness goals might be different from a pro athlete, you should know that recent studies support adding isometric training to your workout, which can help protect muscles, bones, and joints under impact.

Isometric Training Results & Benefits

Isometrics are unique and powerful contraction exercises. Unlike other strength-training activities that rely on range of motion (ROM) against resistance to tone muscles, isometric exercises are low impact and precise. Their stabilizing movements help prevent injuries while increasing body strength and tone.

Studies reveal important features of isometrics:

  • Increases hamstring musculotendinous stiffness (MTS), which is a muscle’s tendency to stay tight like a rubber band to protect load-bearing joints
  • Builds bone density
  • Builds muscle strength
  • Facilitates muscle isolation. Using targeted isometrics, performance problems at a joint angle can be resolved quickly.
  • Low impact exercise enables steady engagement of muscles performed anywhere – for example, a seated exercise routine for quick workouts
  • Promotes large-scale muscle activation. Body flexing exercises can readily activate all available muscle units.

Research Supports Adding Isometrics as Part of your Workout Plan

Recent studies show that isometric exercises are the best strategy for injury-free, effective workouts. In two separate studies, researchers found that isometric training is instrumental in preventing knee injuries via hamstring MTS and improving mineral bone density.

Improved Hamstring MTS and Knee Injury Prevention

Isometric Training

 

The anterior cruciate ligament (ACL) is one of the most common sites for sports injury. Knee injuries are influenced by jarring exercises that affect the loading bearing capacity of the ACL. As a result, these injuries often loosen knee ligaments or promote tears.

Exercises linked to knee injuries:

  • Landing incorrectly from a jump
  • Changing directions rapidly
  • Stopping suddenly
  • Slowing down while running
  • Direct contact sport

Research shows that by tightening the hamstrings through targeted isometric exercises, hamstring MTS acts like a shield, thus improving knee-joint biomechanics for favorable landing capabilities. As a result, there is a reduced risk for ACL injury.

In the same study, researchers also measured the effectiveness of isometric vs. isotonic exercises (static workout vs. ROM) in providing quality changes in hamstring MTS. After six weeks of training both isometric and isotonic participants, researchers discovered that isometric training showed a significant increase in hamstring stiffness over isotonic workouts. This finding follows previous literature that reported greater increases in quadriceps tendon stiffness using isometrics. Therefore, isometric training ranked superior to plyometric training in enhancing tendon rigidity.

Thus, these important findings suggest that isometric training results in the most effective mechanism for preventing common injuries in both recreational and professional sports.

Prevention of Thinning Bones

Further studies investigated isometric training results in preventing bone density reduction in an injured limb. Sixty individuals participated in the study, and each participant had injuries to the femur requiring at least one month of post-injury immobilization. During the immobilizing phase, the muscles, bones and tendons often grow weak and are susceptible to tissue atrophy.

Key findings reveal that isometric training not only prevents the reduction of bone mineral density in the femur but also significantly increases the density of injured bones. In other words, these exciting results suggest that isometric exercises are effective in preventing tissue atrophy by increasing density in the injured limb and bone. Like muscles, bones are living tissues that can be strengthened through targeted training. Notably, young people who exercise regularly develop greater peak bone mass than those who do not.

A primary characteristic of isometric exercises is its flexibility. Performed anywhere, anytime and discretely, it is therefore a great addition for individuals on the go. Furthermore, adding Activ5 to your routine, the cutting-edge device and its companion app can coach you through your workout and help manage your fitness goals.

Resources:

Blackburn, J.T. et al., 2013. The Effects of Isometric and Isotonic Training on Hamstring Stiffness and Anterior Cruciate Ligament Loading Mechanisms. Journal of Electromyography and Kinesiology, 24 (2014) 98-103. Web. Scripted, Inc. resources: http://www.jelectromyographykinesiology.com/article/S1050-6411(13)00242-3/abstract

Yousefi, R. et al., 2011. The Effect of Isometric Training on Prevention of Bone Density Reduction. Australian Journal of Basic and Applied Sciences, 5(12): 981-985, 2011. Web. Scripted, Inc. resources.

Read, A., n.d. Isometric Training: What it is and How to Do it Correctly. Web: https://breakingmuscle.com/learn/isometric-training-what-it-is-and-how-to-do-it-correctly

Top 10 Reasons You Need Strength Training


 

75% of US adults don’t achieve the American Heart Association and Centers for Disease Control minimum recommendation of 2-3 days of strength training per week. Here are 10 reasons you should engage in strength training every week.

Increases Lean Muscle Mass

There are two types of resistance-based strength training: Isometric Resistance (contracting muscles against non-moving object, such as planking  on floor) and Isotonic (contracting muscles through range of motion, such as bench press with weights). Both increase lean muscle mass, making you stronger and more toned.

Burn More Calories

More calories are used to make and maintain muscle than fat. Building muscle can boost your metabolism by as much as 15%.

Increases Resting Metabolic Rate

Muscle tissue is the most metabolically active tissue in your body, and the breakdown of old protein and synthesis of new protein in your muscles accounts for roughly 1/5 of your resting metabolic rate, according to Len Kravitz, Ph.D. for the University of New Mexico.

Protects Bones

Whether you are a man or a woman, you begin to lose ~1% of your bone density every year. “One of the best ways to stop, prevent, and even reverse bone and muscle loss is to add strength training to your workouts,” advises Troy Tuttle, MS, an exercise physiologist at the University of Texas Medical School in Houston.

Prevents Injuries

An often overlooked effect of strength training is its benefits for injury prevention. Resistance training helps strengthen muscle and tendons while increasing the flexibility of the ligaments, decreasing the risk of one becoming strained or torn.

Develops Better Body Mechanics

Strength training aids in balance, coordination and posture. If you have poor flexibility and balance, strength training can reduce your risk of falling by as much as 40%, a crucial benefit, especially as you get older.

Boost Energy and Feel Happy

Strength training will elevate your level of endorphins (natural opiates produced by the brain), which will make you feel great. This is why people who strength train often refer to getting an “endorphin rush.”

Maintains Long Term Weight Loss

A recent study revealed that women who followed a weight-training routine 3 times a week increased the amount of calories burned in normal daily activity (in addition to those burned during exercise), helping them to maintain their current weight.

Fight Disease

Not only does strength training help you get toned, as you get in shape you also see improvements in your resting metabolic rate, glucose metabolism, blood pressure, insulin resistance and gastrointestinal transit time. Resistance training can improve stamina, and even help to prevent cancer, diabetes and heart disease.

Sleep Better & Be Smarter!

Clinical studies have linked strength training to improved sleep, reduced depression and even better cognitive abilities.

Sources:

http://www.livestrong.com/article/258368-how-to-raise-your-thermogenic-basal-metabolic-rate/

http://www.everydayhealth.com/fitness/add-strength-training-to-your-workout.aspx

http://athleticlab.com/strength-training-to-prevent-injury-by-morgan-pillsbury/

http://stretchcoach.com/articles/strength-training/

Top 10 Isometric Exercise Benefits


Top 10 Isometric Exercise Benefits

Isometric exercises are proven to help build muscle, strength, balance and range of motion. Other isometric exercise benefits include stress reduction, improved mental health, assistance with yoga exercises and injury avoidance. Here are some of the specific isometric exercise benefits.

Lowers Blood Pressure

•             Isometrics have been proven to reduce systolic blood pressure better than aerobic and resistance training in some studies. – Mayo Clinic

Aids in Weight Loss

•             Isometric exercise benefits include reducing both body fat and weight. In a test group, some subjects lost as much as 22 pounds over a 4-week period. – Journal of Applied Research

Saves You Time

•             Using isometric exercise for 6 minutes would be the equivalent muscle work of 30 to 35 minutes on a commercial weight lifting equipment. – Journal of Applied Research

Reduce Overall Pain

•             Older adults experience significant reduction in pain subsequent to several different intensities and durations of isometric contractions. – Official Journal of the American College of Sports Medicine

Reduce Back Pain

•             Isometrics reduces pain and increases vitality among women with low back pain, with effects lasting at least 9 months. –  Journal of Physical Activity and Health

Improve Range of Motion

•             Regular isometric exercises have been shown to significantly improve range of motion. – Journal of Strength & Conditioning Research

Quit Bad Habits (Smoking)

•             Brief isometric exercise provides immediate relief in the desire to smoke. –Human Psychopharmacology Journal

Get Stronger and Bigger Muscles

•             Isometric exercise is associated with an increase in muscle bulk, upper and lower body strength, increase in bone density, and a decrease in bone fractures. – The Journal of Clinical Hypertension

 Benefits Over Aerobic Exercise

•             Stretching and aerobic exercising alone have proven to be a less effective form of training than isometric strength training. -Journal American Medical Association (JAMA)

Improve Stamina

•             Isometric strength training can have beneficial effects on performance during endurance events. -European Journal of Applied Physiology

Why Over-Exercising Can Damage Your Health


The idea of “over-exercising” seems counterintuitive, when mantras like “no pain, no gain” encourage the idea of physical fitness as torture rather than an investment in your health. And while most of us don’t get nearly enough exercise, it’s also possible to exercise too much or in a way that puts unhealthy stresses on your body.

The Link Between Stress Hormones, Over-Exercising, and Your Health

The Journal of the American College of Cardiology published a study on the effects of jogging and long-term mortality rates and coronary health. The study confirms what you probably already know. Getting regular exercise is much better for your health and longevity than a sedentary lifestyle (aka “the new smoking”). 

However, this study also illustrated that when it comes to exercising and your health, too much of a good thing is a bad thing. Surprisingly, physically intensive workouts actually have a ceiling for increased heart health and longevity. At a certain point, exercising harder for longer periods of time reaps no benefits and can actually be harmful to your health.

Some of the study’s main highlights include:

  • Light to moderate joggers generally live longer than their sedentary, non-jogging counterparts.
  • On the flip side, the mortality rates for strenuous joggers were found to be statistically similar to that of sedentary non-joggers.

The study found a type of sweet spot for running that consisted of no more than three days a week of activity, for a total of one to three hours at a slow to moderate pace.

How Cortisol Affects Your Body and Ability to Effectively Lose (and Keep Off) Weight

If you’ve ever noticed that, despite how much you exercise, you can’t seem to lose weight, you are not crazy. You are also not alone. If you’re like many people, you’ve probably blamed yourself, wondering if you’re not pushing yourself “hard enough.” Science has found that in reality, the opposite is true.

The answer lies in a stress hormone known as cortisol. Known as the “fight or flight” hormone, the adrenal gland releases cortisol as a response to stress. Consistently elevated levels of cortisol have been linked to stubborn belly fat, making it harder to effectively burn fat. In addition to storing fat, cortisol has also been linked to other potentially serious health risks such as:

  • Inflammation
  • High blood pressure
  • Cholesterol
  • Heart disease
  • Immune problems
  • Cognitive problems
  • Depression

So what does exercise have to do with the fight or flight hormone? Scientists and researchers believe that the body interprets intensive physical activity above the ideal threshold for health and weight loss as stress. This triggers the production of cortisol, creating a dangerous cycle that makes it difficult to lose weight.

The Benefits of High-Intensity Interval Training (HIIT)

High-intensity interval training consists of short bursts of high-intensity exercise alternated with periods of rest and recovery. HIIT also incorporates weight and strength training,  shown to be an essential part of fat burning and weight loss, but often overlooked in favor of intensive cardio. Typical HIIT workouts often include:

  • Sprinting
  • Short Cycling “Sprints”
  • Jumping rope
  • Weight training (with weights and/or body weight exercises)

HIIT workouts provide for a well-rounded and effective full-body workout, making it a great option. In addition to being short and easy to incorporate into a busy schedule, they can be tailored to activities that you actually enjoy. All too often, people sabotage their exercise and wellness plans by focusing on activities they don’t enjoy, leading to ineffective, unsustainable workouts. For example, how many times have you made yourself miserable on a treadmill, when you really enjoy hiking in the outdoors?

HIIT workouts allow you to start with small, manageable steps that you can incorporate into your schedule when convenient, making it more likely to turn your workouts into a regular habit.

Most importantly, in addition to being more convenient, HIIT workouts effectively offer health and wellness benefits, such as:

  • Burning more fat and calories in a shorter amount of time.
  • Continuing to burn fat after your workout by increasing your metabolic rate.
  • Building and strengthening muscle.
  • Reducing heart rate and blood pressure.

Smarter Workouts

Are you ready to get started with a safe and sustainable exercise and strength training routine that fits into your lifestyle and fitness goals? The Activ5 app is the world’s first portable smart strength training device. Activ5 exercises are short – you can complete an Activ5 workout in just five minutes. The device and app adapt the exercises to your fitness level, so each workout is challenging but achievable. The Activ5 coaches you through more than 100 five-minute workouts, measures your strength, and gamifies workouts for a fun, interactive experience. Activ5 makes strength training convenient, fast, fun and effective. Visit www.activ5.com to learn more.

Sources:

http://www.healthline.com/nutrition/benefits-of-hiit#section7

https://www.psychologytoday.com/blog/the-athletes-way/201301/cortisol-why-the-stress-hormone-is-public-enemy-no-1

http://time.com/3683118/working-out-not-losing-weight/?xid=time_readnext

http://www.onlinejacc.org/content/65/5/411?ijkey=1daf5c212b8f3b61b4d66aabc898186bff82facb&keyt

Isometrics Can Improve Range of Motion


How Isometrics Improve Range of Motion

A sure-fire way to break through a strength plateau is to increase your range of motion. One of the most overlooked and underrated methods to do that is through isometric training. First discovered in the 1950s by researchers Hettinger and Muller, isometrics is where your joint angle and muscle length stay the same during muscle contraction. In essence, your muscles are working but you aren’t actually moving. Although you’re performing little to no movement, isometric training has been proven to increase muscular endurance, strength, and flexibility with surprising effectiveness. But one of the most interesting aspects of isometric exercise is its ability to increase range of motion. Why is this important, you ask? Let us count the ways:

By Increasing Flexibility

Regular isometric exercise significantly improves flexibility which, in turn, contributes to a better range of motion. In Barbosa et al., a resistance training program implemented for elderly women resulted in a significant increase in flexibility. In other words, resistance training without stretching itself increases flexibility all on its own. This result has massive implications for the rehabilitation and physical conditioning of our bodies as we approach the senior stages of life. A further study by Houssein Mohammadi Sanavi et al. found that hamstring muscles of the males in the test group were significantly improved after a six-week program combining isometric contraction with passive stretching. Yet, surprisingly, not only was flexibility increased but also the strength and endurance of the hamstring muscle. Which brings us to our next point…

By Improving Physical Performance

Put simply, isometric exercises will not only increase your flexibility but also make you stronger. A single daily isometric exercise at two-thirds maximum effort for six seconds increases strength by a whopping five percent each week. More curiously, research further revealed that static strength continued to improve even after the conclusion of a program. Not bad results for a week of rest. In Thépaut-Mathieu et al., it was also discovered that subjects had an improvement of muscle contraction at specific training angles that was greater than at other angles (not trained with isometric exercises). So you can be pretty darn confident that isometric exercises will increase flexibility, improve stamina, and produce muscles that are more adaptable, stronger and durable.

By Decreasing Risk of Injury

As flexibility increases and physical performance improves, athletic range of motion is a natural byproduct. You’ll gain a greater sense of coordination and be more able to bend, twist, and avoid injury due to your increased ease of motion. Moreover, since isometric exercise also increases muscular endurance and strength, you’ll be combating early fatigue. And we all know that fatigue is one of the biggest causes of injury whether due to decrease of mental capacity or simply because of clumsy limbs.

How Do I Start Isometrics?

Isometric exercises are straightforward and require no equipment, but it’s sometimes tricky to know where to start. If you’re looking for a bit of guidance, Activ5 is a fantastic way to easily incorporate isometric exercises into a busy fitness schedule. It pairs with your smartphone and coaches you through a full-body strength training workout. It makes integration of an isometric program a no-brainer. You can measure your strength level, gamify your workouts, and track your progress with ease.  That leaves you to just concentrate on your results – and sweating it out, of course!

Sources:

https://www.ncbi.nlm.nih.gov/pubmed/11834101

https://breakingmuscle.com/learn/working-at-a-stand-still-how-to-do-isometric-training

http://jap.physiology.org/content/64/4/1500

http://www.imedpub.com/articles/the-effects-of-maximum-voluntary-isometric-contraction-durations-in-pnf-training-on-muscle-performance.pdf

https://www.ncbi.nlm.nih.gov/pubmed/15462615

No Matter Your Sport, You Must Do Squats


Squats Are for Everyone!

Too many people repeat the same workouts every day and neglect squats. If your goal is to lose weight, for example, you might think, “I want to lose weight, so I should just burn calories with cardio. I don’t need to do strength exercises like squats.” You would be wrong! Squatting is one of the single best things you can do for your body. Squats help burn fat, build strength, and improve overall fitness. There are several different ways to squat, including isometric squats, and each has its own advantages and disadvantages. Regardless of the reason you’re exercising, your routine must include squats.

All athletes benefit from squats

As an athlete, it’s easy to focus too much on one type of exercise, especially if you’re a specialized athlete like a sprinter or a swimmer. The truth is, though, that exercises like squats promote overall fitness and can actually improve your performance in sport-specific movements. The Poliquin Group found that squatting enhanced a variety of abilities in athletes, including sprint speed and vertical jump height. Simply put, squats make your body work better!

Squats make your body stronger and healthier

Squatting is an excellent way to protect yourself from injuries and osteoporosis because it strengthens muscles and improves bone density. One study showed that adding multiple squat workouts per week made women stronger and significantly raised their bone mineral content. Squats make you a better athlete and prolong your athletic career by making you healthier!

Experiment with Isometric Squats

People are normally familiar with squats done eccentrically and concentrically by repeating the motions of squatting the body down and pushing it back up. Isometric squats consist of getting into the squatting position and holding it. They are a great variation to regular squats as they are better at building muscular endurance and they don’t put as much stress on your joints. Isometric squats also help athletes overcome sticking points, and improves body control.

Try Activ5 Squats for a fun, easy and effective squat workout!

Activbody recently developed the Activ5, which is a connected device that pairs with smartphone apps to coach you through full body workouts. The Activ5 measures strength, tracks progress and makes exercise more fun and enjoyable. The Activ5 Squat is an isometric exercise which makes use of static positions to amplify athleticism. Activ5 Squats have been found to register increased EMG muscle activity when compared to traditional squats and may be a great addition to your routine!