Inversion tables. Even if you haven’t heard of them, you have probably seen them. They are those funny looking tables that people hang upside down from. Well, what do they really do, and are they as good for common back pain as all the advertisements claim? The theory behind inversion tables is age old. For hundreds of years, people have been using inversion to help relieve back pain. Inversion is thought to provide decompression of the spine. In order to understand decompression therapy, we must first understand the reasoning behind it. The spine is made up of 26 stacked up bones, called vertebrae. In between the vertebrae are jello-like pads called discs. The discs help cushion and support the bones of the spine, maintain your height and prevent spinal injuries. Over time and sometimes due to injury, the discs lose height causing the vertebrae to get too close together. This compression of the discs can cause nerve irritation. This may cause low back pain, or pain in the buttocks or legs. In severe cases, numbness or tingling can occur in the calves or feet as well.
Compression of the discs in the spine can cause some very serious problems. In some cases, surgery is even required to repair the disc. Before considering the use of an inversion table for your back pain, first see your healthcare provider. He or she will be able to determine the cause of your back pain and point you in the right direction for treatment.
If your healthcare provider gives you the okay to try different therapies, you may then question him or her about using the inversion table. Does the inversion table really provide positive results? There are not good studies comparing the results of inversion table use to other treatment methods. Some users report short-term relief, but over the long-term benefits have not been found. Temporary relief may be all you think you need, but in some cases, symptoms are made worse due to incorrect or over-use of the inversion table. Always follow the directions, and feel free to consult your chiropractor, trainer or physician before using the table.
Could it be possible to be called a cynic after being in your professional field (in my case, the strength and conditioning field) for over 6 years? I am a promoter of strength and conditioning in the fields of athletic performance and fitness. After speaking with many other professionals within the field of strength and conditioning at the Wisconsin State NSCA Provincial Meeting on 4/1/06, a topic of discussion that was commonly discussed dealt with the concerns of local coaches and their efforts to reduce the incidence of injury and improve performance at the high school level. Unfortunately, school budgets are often very limited and coaches are asked to do a job that is not within their realm of expertise. Many agreed their job was to coach and not to improve athletic performance levels. I am both confused and disappointed with what coaches continue to prescribe exercise-wise. For example, exercises such as machine-based leg presses, leg extensions and leg curls have no scientific support for their prescription. These are considered non-functional exercises and do nothing to support human anatomy. Also, there is an idea that we need to isolate muscle groups and perform single joint movements to prevent injuries. I see two possible solutions. Coaches either move forward in their programming and begin to use exercises that make sense to help reduce the risk of potential injury for their athletes or local school systems follow the lead of school districts such as Sauk Prairie, Madison, and others statewide who have hired or consult with a strength and conditioning professional to oversee all athlete’s strength and conditioning training aspects.
A functional continuum is illustrated in a book titled, Functional Training for Sports and written by Michael Boyle. It illustrates exercise choices on a continuum from least functional to most functional. To give you a basic overview, the least functional multi-joint lower body exercise is the seated leg press machine. A person simply is the force producer in this exercise. A more functional exercise for multi-joint lower body work would be a standing squatting exercise, possibly on a single leg. This now utilizes stability and incorporates other muscle groups. The standing two leg squat is a normal stopping point for many coaches, athletes, and exercisers. The concept of functional continuum can be applied to any region of the human body. Functional exercise is not a fad, but rather a key factor in choosing exercises for general fitness development, athletic development, and rehabilitation progressions.
I absolutely agree with author Michael Boyle as he writes, “You don’t have to take exercises like squats or deadlifts out of your programs, but compliment them with assistance exercises that are higher on the functional continuum. There is nothing wrong with good old two-legged strength training.” And a qualified strength and conditioning professional can help your local high school and you do this.
I have had the privilege to teach and train athletes from 9 years old to the professional level and the questions I get from parents of youth athletes is how soon can a child start training and specialize in one specific sport? The “sooner the better” attitude is a result of being distracted by thoughts of their child having a professional career and a hefty pay check. It’s a scary truth that some, not all, parents have this on their minds due to the fact that little Jimmy and Suzy are the best on the court or field in youth organized sports. This thinking in combination with parents who are putting too much pressure on their son or daughter to compete and succeed is a recipe for BURNOUT! We quickly forget how sport is a laboratory for life. It teaches kids responsibility by making sure they bring the necessary equipment both to practice and games. Each sport has a particular set of rules to follow. It teaches them cooperation and teamwork by having them work together toward a common goal. It allows them to develop their social personality by meeting new kids and develop new friendships. Sport strengthens character by emphasizing a strong work ethic and by developing good work habits. It teaches them the importance of communication among their teammates in a competitive environment which is similar to what we adults face in the work setting every day. There is not one of the listed qualities that I do not use on a daily basis at home, work, or in relationships. Learning to use these skills efficiently are critical in building good character and part of growing up. This is why the experience of participating in sport should build some of the best memories of a child’s life and strength their life skills.
There are some great sports to start your children in as early as 5 years old. Sports like soccer, hockey, and gymnastics are excellent for motor skill development but more importantly you get the socialization aspect in a team environment. I list these sports because of the energy demands and the physically enriched skills that they challenge kids with. All these sports are great physically, but I highly encourage that as the seasons change your son or daughter should change the sport they participate in as well. This gives them variety and an opportunity to work on developing different motor skills which helps to balance their physical abilities. A major issue with specializing in one particular sport too soon is that the repetition of one anatomical movement over a period of years and years causes injury. Research from some of the best pediatricians has shown that a little league pitcher who learns to throw a curve ball effectively and does this motion too many times over the course of his early career will put major amounts of stress on the elbow joint. Unfortunately this stress can result in tendons at the elbow being damaged and then the infamous “Tommy John” corrective surgery to return the joint to normal function. This surgery is common among many major league pitchers due to years of stress and breakdown. Many times the young pitcher who throws an effective curve ball is winning a lot of games and the coach and or parents may put stress on them to pitch on too short rest because they want a championship. We as parents and coaches should never put that stress on a child because we want a trophy for the mantle. We need to support their participation and help our children experience the many different positions there are in sport. The thought of specialization should come as a freshman or sophomore in high school. This is not too late by any means because if they truly love a sport they will constantly ask to participate in it, and the multi-sport experiences they have had for many years will make them a better athlete, not a one dimensional player.
As a strength and conditioning coach at the college level I define a clear line as to when I work with youth athletes in a training setting. I have strong feelings about when they should start as a result of my educational background and coaching experiences. You must take into consideration the athlete’s age, maturity level, and injury history. Training can begin with a mature fourteen year old with the focus on weight room education, proper technique, and forming good work habits. When adolescent age kids begin training it is mainly for cosmetic reasons and not performance reasons. The educational process needs to teach the athletic benefits of a workout, not how good you will look after training. The weight room can be a dangerous place for children if not properly supervised. This is why it is vital to teach proper spotting techniques, safety rules that need to be used when handling a piece of equipment, no horseplay in the room, and putting equipment in it’s place when finished with it. This teaches responsibility and safety so that the experience in the gym is a good one. As a strength coach or personal trainer to a young athlete if you can teach them never to compromise their technique when training they will see themselves make huge improvements every year. From an injury prevention standpoint, proper technique in training will allow an athlete to stay healthy throughout the season and make proper strength gains. The biggest mistake which could injure a child and negatively effect performance is using too much weight. An athlete should focus on the amount of weight they use only after two full years of participation in a organized strength program or as a junior or senior in high school. At this point they now are beginning to master simple exercises, bones are beginning to calcify, and the tendon structures among joints are building integrity.
The best training for a child under 13 years old is good old fashion “play”. We forget the motor development benefits that running, jumping, skipping, throwing, rolling, and climbing give our kids. Kids’ need all of the motor experiences listed so that the brain can refine motor patterns as they grow to help improve movement efficiency and athletics ability. If we let our children sit in front of the TV playing “play station” we are encouraging an unhealthy lifestyle and limit their natural physical development. The main goal is to get them out and playing and not to worry about specializing or a regimented training program until they are in high school. The more sports they participate in the better and the more support you can give them in sports they like will help provide a positive athletic experience for your children.
Many professionals in this industry agree that if you don’t have time to warm-up, you don’t have time to workout. There is some truth to that as proper warm-up is crucial for many body systems to operate properly. The increase in body temperature, resulting from a warm-up, has been linked to improved performance. Higher temperatures accelerate the rate of bodily processes. It speeds up both enzymatic and metabolic reactions. This improves metabolic adjustments to heavy work, such as resistance training, by causing an increase in energy release.
Another factor, which increases the rate of the metabolic processes, is the increase in heart rate that accompanies a warm-up. This increase helps prepare the cardiovascular system for work.
Another effect of an increased temperature and heart rate is facilitated nerve transmission. An increased velocity of nerve conduction helps to facilitate body movement. It also leads to an increase in the speed of muscle contraction and relaxation. This allows a more efficient cycle of muscle contraction/relaxation. For example, when performing a shoulder press exercise, while the triceps contracts, the biceps relax. However, when returning the dumbbells back to their base position, the biceps contract, while the triceps relax. Making this cycle more efficient leads to less energy waste.
An increased body temperature also results in an increased muscle temperature. This could improve muscle elasticity performance by increasing the rate and force of muscle contraction and contractile mechanical efficiency. The resulting decrease in muscle tension allows for an enhanced ability of connective tissue to elongate, as well as a greater economy of movement.
The combination of increased body and muscle temperature, and an increased heart rate, leads to an increase of blood flow to skeletal tissues. This impacts exercise performance in its aerobic portion by improving the efficiency of oxygen uptake and carbon dioxide removal.
There is an enhanced dissociation of oxygen from red blood cells, (hemoglobin releases oxygen more readily at higher temperatures), and a greater number of capillaries opened in the muscle. This facilitates oxygen delivery by the muscles resulting in a lower oxygen deficit at the onset of exercise. The warm-up also facilitates the removal and breakdown of anaerobic by-products.
Lastly, there are also psychological benefits. Increased arousal and the focus of the athlete’s attention to the task, creating the correct mindset
Proper warm-ups are extremely important for sports requiring short duration, high intensity work bursts such as sprinting and jumping. The improvements in the nervous system are especially helpful for athletes involved in sports that demand high levels of complete body movement.
A proper cool down is also important. A cool-down is used to gradually return heart rate and blood pressure to normal after exercise. The rhythmic contractions of the large muscles help return blood to the heart (large amounts of blood pumped to extremities during exercise). Also, a proper cool-down minimizes muscle soreness. Muscular soreness results from cellular micro trauma, caused by either, torn or damaged tissue.
A cool-down is especially important after high intensity exercise with an anaerobic content, such as resistance training. Anaerobic exercise results in lactic acid build up in the bloodstream and muscles and a cool-down helps remove these products. Cool-downs may consist of two parts. Gradually reducing your heart rate and blood flow, as well as removing metabolic by-products. "An active type of recovery is the best way of enhancing lactate removal after exercise" (Gupta 1996). Many of you utilize this type of cool-down by simply lowering your cardio intensity. After completing multiple sets of intervals on the treadmill, allowing yourself to walk for 5 minutes is a sufficient method of active recovery. Static stretching completes the reduction of heart rate and metabolic by-products. Also induces muscular relaxation via the firing of the golgi tendon organs.
Sport drinks are a concentration of carbohydrates, water, and electrolytes that are designed to replenish your energy and fluid balance. Sport drinks are recommended for vigorous exercise lasting one hour or more mainly to add carbohydrates for energy. Fluid loss greater than 2% of body weight hinders performance. Electrolytes, such as sodium and potassium, are commonly added to sports drinks to aid in extended exercise or muscle recovery. It is necessary for electrolyte replacement in prolonged exercise of three hours or more. Plain water is adequate for people who exercise less than one hour. Many sport drinks contain added protein and carbohydrates designed to increase endurance and sports performance. However, some contain high concentrations of carbohydrates, such as fructose which slowly digests into an energy source, can lead to gastrointestinal distress. Enhanced water (i.e. Propel, Sobe) that contains flavors, vitamins, and/or minerals have less calories and electrolytes than sports drinks. They are intended for everyday use but not necessary. Sport drinks still add calories to your diet and are not to be a substitute for vitamins or nutrient recommendations. In conclusion, people that exercise intensely for one hour or more need additional carbohydrates and fluid replacement than simply water alone. Athletes participating in prolonged exercise for three hours or more need fluid, carbohydrate, and electrolyte replacement. Enhanced waters provide hydration, but also calories that can contribute to weight gain, if not used in moderation.
Peak bone mass occurs in your mid 20's. As you age, there is little you can do about increasing bone density, but you can help to prevent further bone loss.
Good nutrition and exercise are key factors in preserving bone density. Exercise is especially important. The harder your bones have to work to support you on a regular basis, the stronger they will remain. In a two year study, published in the British Journal of Sports Medicine, participants performed either weight-bearing or non-weight bearing exercise programs three days per week, with bone density screenings at the start and conclusion of the study. Researches found that the weight-bearing exercisers, who had exercise programs including plyometrics, strength training, running, and skipping rope, maintained or had minimal decreases in their bone density. The non-weight bearing exercise group, with activities such as swimming, elliptical, rowing, and cycling as part of their exercise program, were found to have greater decreases in bone mass. Some non-weight bearing exercisers actually had bone densities that are considered lower than normal due to the minimal stress placed on the bones in these activities.
For optimal bone health, researchers recommend fast walking, running, and strength training be a part of your exercise programs. It is also recommended that you train two to three days per week.
Could it be possible to be called a cynic after being in your professional field (in my case, the strength and conditioning field) for over 6 years? I am a promoter of strength and conditioning in the fields of athletic performance and fitness. After speaking with many other professionals within the field of strength and conditioning at the Wisconsin State NSCA Provincial Meeting on 4/1/06, a topic of discussion that was commonly discussed dealt with the concerns of local coaches and their efforts to reduce the incidence of injury and improve performance at the high school level. Unfortunately, school budgets are often very limited and coaches are asked to do a job that is not within their realm of expertise. Many agreed their job was to coach and not to improve athletic performance levels. I am both confused and disappointed with what coaches continue to prescribe exercise-wise. For example, exercises such as machine-based leg presses, leg extensions and leg curls have no scientific support for their prescription. These are considered non-functional exercises and do nothing to support human anatomy. Also, there is an idea that we need to isolate muscle groups and perform single joint movements to prevent injuries. I see two possible solutions. Coaches either move forward in their programming and begin to use exercises that make sense to help reduce the risk of potential injury for their athletes or local school systems follow the lead of school districts such as Sauk Prairie, Madison, and others statewide who have hired or consult with a strength and conditioning professional to oversee all athlete’s strength and conditioning training aspects. 
I have had the privilege to teach and train athletes from 9 years old to the professional level and the questions I get from parents of youth athletes is how soon can a child start training and specialize in one specific sport? The “sooner the better” attitude is a result of being distracted by thoughts of their child having a professional career and a hefty pay check. It’s a scary truth that some, not all, parents have this on their minds due to the fact that little Jimmy and Suzy are the best on the court or field in youth organized sports. This thinking in combination with parents who are putting too much pressure on their son or daughter to compete and succeed is a recipe for BURNOUT! We quickly forget how sport is a laboratory for life. It teaches kids responsibility by making sure they bring the necessary equipment both to practice and games. Each sport has a particular set of rules to follow. It teaches them cooperation and teamwork by having them work together toward a common goal. It allows them to develop their social personality by meeting new kids and develop new friendships. Sport strengthens character by emphasizing a strong work ethic and by developing good work habits. It teaches them the importance of communication among their teammates in a competitive environment which is similar to what we adults face in the work setting every day. There is not one of the listed qualities that I do not use on a daily basis at home, work, or in relationships. Learning to use these skills efficiently are critical in building good character and part of growing up. This is why the experience of participating in sport should build some of the best memories of a child’s life and strength their life skills. 
Many professionals in this industry agree that if you don’t have time to warm-up, you don’t have time to workout. There is some truth to that as proper warm-up is crucial for many body systems to operate properly. The increase in body temperature, resulting from a warm-up, has been linked to improved performance. Higher temperatures accelerate the rate of bodily processes. It speeds up both enzymatic and metabolic reactions. This improves metabolic adjustments to heavy work, such as resistance training, by causing an increase in energy release. 
A proper cool down is also important. A cool-down is used to gradually return heart rate and blood pressure to normal after exercise. The rhythmic contractions of the large muscles help return blood to the heart (large amounts of blood pumped to extremities during exercise). Also, a proper cool-down minimizes muscle soreness. Muscular soreness results from cellular micro trauma, caused by either, torn or damaged tissue. 
Sport drinks are a concentration of carbohydrates, water, and electrolytes that are designed to replenish your energy and fluid balance. Sport drinks are recommended for vigorous exercise lasting one hour or more mainly to add carbohydrates for energy. Fluid loss greater than 2% of body weight hinders performance. Electrolytes, such as sodium and potassium, are commonly added to sports drinks to aid in extended exercise or muscle recovery. It is necessary for electrolyte replacement in prolonged exercise of three hours or more. Plain water is adequate for people who exercise less than one hour. Many sport drinks contain added protein and carbohydrates designed to increase endurance and sports performance. However, some contain high concentrations of carbohydrates, such as fructose which slowly digests into an energy source, can lead to gastrointestinal distress. Enhanced water (i.e. Propel, Sobe) that contains flavors, vitamins, and/or minerals have less calories and electrolytes than sports drinks. They are intended for everyday use but not necessary. Sport drinks still add calories to your diet and are not to be a substitute for vitamins or nutrient recommendations. In conclusion, people that exercise intensely for one hour or more need additional carbohydrates and fluid replacement than simply water alone. Athletes participating in prolonged exercise for three hours or more need fluid, carbohydrate, and electrolyte replacement. Enhanced waters provide hydration, but also calories that can contribute to weight gain, if not used in moderation. 
Peak bone mass occurs in your mid 20's. As you age, there is little you can do about increasing bone density, but you can help to prevent further bone loss.