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Unlocking the Power of Resistance Band Training: New Research for Postmenopausal Women

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  As women transition through menopause, their bodies experience significant changes that can impact overall health. Hormonal shifts, increasing blood pressure, and changes in body composition are common challenges during this phase of life, potentially increasing the risk of cardiovascular disease and other health concerns. However, recent research shines a light on a simple yet effective way to combat these issues: resistance band training. The Study: Resistance Band Training’s Impact on Health In a groundbreaking 12-week clinical trial, researchers Won-Mok Son, Elizabeth J. Pekas, and Song-Young Park explored the effects of resistance band exercise training on postmenopausal women with stage 1 hypertension. The study, published in Menopause in 2021, focused on women dealing with age-associated hormonal decline, high blood pressure, and poor body composition—all common issues in the postmenopausal phase. Participants were divided into two groups: one that followed a structured resis
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Rec Research: back, neck, or shoulder pain keeping you up?

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  Are your back, neck, and shoulder pain keeping you up at night, or is your lack of sleep causing these pains? 🛌😣 Lack of sleep quality has been shown to potentially be a significant factor in chronic muscle pain. 🌙 A comprehensive study involving 26,896 men and women without chronic pain or physical impairments was conducted over 10 years. The findings were: 1. 🌟 Compared with those who ‘never’ experienced sleep problems: - Women and men who ‘sometimes’ experienced sleep problems had a 23–32% increased risk of chronic pain. - Women and men who ‘often/always’ experienced sleep problems had a staggering 51–66% increased risk of developing chronic pain in their back, neck, and shoulders. Why does this happen? A possible mechanism might be that poor sleep induces a state of low-level systemic inflammation, which contributes to sensitizing the nociceptive system – the part of our body responsible for detecting painful stimuli. But the research also offered some encouraging insights: 2
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Midlife cardiorespiratory fitness and long-term risk of mortality

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Midlife cardiorespiratory fitness and long-term risk of mortality Background Having good cardiorespiratory fitness (CRF) is known to help people live longer. However, the exact link between CRF and life expectancy isn’t completely clear. Objectives This study looked at how CRF affects life expectancy in middle-aged men who are employed and do not have heart disease. Methods The study involved 5,107 men with an average age of 48.8 years. Participants were divided into four groups based on their CRF levels: Below the normal range Low normal High normal Above the normal range Their CRF was measured using a bicycle exercise test. Results Over 46 years of follow-up: 4,700 men (92%) passed away, with 2,149 (42.1%) dying from heart disease. When comparing the different CRF groups: The low normal group lived 2.1 years longer than the lowest group. The high normal group lived 2.9 years longer than the lowest group. The above normal group had the longest life expectancy, living 4.9 years longer
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Functional fitness to help you stay at your best longer

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Effects of Functional Strength Training on Functional Movement and Balance in Middle-Aged Adults Introduction: As we get older, our strength often decreases due to changes in our nervous system and loss of muscle tone, making daily activities harder. However, strength training can help by: Reducing the effects of aging on the neuromuscular system. Decreasing body fat. Maintaining muscle mass, bone density, and muscle strength. Traditional vs. Functional Strength Training: Traditional strength training (TST) builds muscle size and strength but doesn't always improve our ability to perform everyday tasks. Functional strength training (FST), on the other hand, focuses on enhancing strength, flexibility, balance, and coordination to improve daily activities. FST is gaining popularity among athletes, middle-aged adults, older individuals, and cardiac patients because it improves health, aids in weight control, and enhances the ability to perform daily tasks. Study Overview: This study u
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Maximize your maximus

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What you need to know about glute gains Each month we’ll unpack research in sport, recreation and exercise science and help you get the most out of your fitness goals. This month we breakdown the article: "Gluteus Maximus Activation during Common Strength and Hypertrophy Exercises: A Systematic Review" published in the Journal of Sports Science and Medicine, 2020. Purpose of the research: Explored which exercises are most effective for activating the gluteus maximus muscles. Key finding: The gluteus maximus muscle is vital for hip extension. Factors affecting glute max activation include external load, speed, fatigue, and exercise complexity. Glute strength and size can be worked on using several different exercises. Here are the top 3 top exercises to help grow your glutes based on the research. 1. Step-ups Pros highest glute max activation enhances stability reduces injuries improves joint health Cons requires more stability may slow strength and muscle growth 2. Back squat
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Prioritizing Occupational Health and Fitness

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 A path to professional success The physical demands of some occupations are well documented. Some careers, such as police and firefighters, have fitness tests built into the application process to ensure you can handle the job's physical demands. For the rest of us, with the hustle and bustle of today's fast-paced work environment, it's easy to neglect our health and fitness.  However, maintaining a balanced and healthy lifestyle is crucial for long-term professional success. Occupational health and fitness go hand in hand, contributing to increased performance, reduced absenteeism, and improved overall well-being. In this blog post, we will explore the importance of prioritizing occupational health and fitness and practical strategies to integrate them into our daily lives. Occupational health refers to promoting and maintaining physical, mental, and social well-being in the workplace. Here's why it deserves our attention: A) Enhanced Productivity A healthy workforce
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Squatting knees over toes

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Debunking a popular myth For many years one of the primary cues given when teaching a squat was to keep the knees behind the toes because of the increased shear force it created on the knees. Is that still true? Will your knees explode if they pass the toes? Is it safe? Yes, having your knees past your toes while squatting is safe.   This common myth has been proven wrong by research in recent years. While the knees moving forward does increase the horizontal force at the knee, limiting the forward movement of the knees can put more stress on the lower back and increase the risk of injury. Limiting the forward movement of the knees during squats can increase the risk of injury because it can cause a compensatory movement pattern, such as improved trunk flexion, that puts more stress on other areas of the body, such as the lower back or the hips. When the knees cannot move forward, the hips and lower back must compensate by taking on more load. This can lead to poor form and increased s
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