FitBits
December 15, 2004
Exercise
ETC's Review of Exercise Related Research.
Compiled by
Jeannie Patton, MS, CSCS
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Yoga
Reduces
Post-exercise Muscle Soreness
Delayed onset muscle
soreness (DOMS) peaks between 24 and 48 hours following unaccustomed
physical activity that emphasizes eccentric contractions.
The purpose of this study was to determine what, if any, effect
yoga training had on delayed onset muscle soreness.
Twenty-four women
were divided into two groups: one group participated in yoga
training and the other did not. Both groups participated in
an intense, 20-minute stepping protocol designed to create
muscle soreness. The participants were then assessed immediately
after the exercise and at 24, 48, 72, 96 and 120 hours post-exercise.
The yoga trained
subjects experienced less soreness between 24 and 48 hours
postexercise than did the non yoga-trained participants; interestingly,
even a single bout of yoga performed 24 hours post-exercise
reduced the magnitude of the DOMS by 49%.
The results of
this study have important implications for Fitness Professionals:
Implementing yoga training may be an effective strategy for
reducing the soreness that accompanies heavy exertion; adding
even an occasional yoga session, especially after a heavy
workout or a change in training protocol may further reduce
those symptoms.
Boyle,
Colleen. Et al. The effects of yoga training and a single
bout of yoga on delayed onset muscle soreness in the lower
extremity. Journal of Strength & Conditioning. 2004, 18(4),
723-729.
Plyometric
Training
May Reduce Potential for Knee Injuries
Prevention of injury
is a major priority for Fitness Professionals. This study
attempted to discover the relationship between plyometric
training and injury prevention. The purpose of this study
was to examine the effect of a lower extremity plyometric
training program on peak vertical impact forces and the rate
of force development in women landing from a jump. (The greater
the level of peak impact force and the rate of force development,
the greater the risk of knee injuries.)
Twenty-eight female
subjects were randomly assigned to a control or treatment
group. The control group did not participate in plyometric
training; the treatment group performed low intensity, low
volume plyometrics twice a week for 9 weeks. The results were
significant: For those in the treatment group, landing peak
impact forces were reduced by an average of 26% and the rate
of force development was reduced by 27%, either of which would
indicate a decreased risk for knee injuries.
Since women who
participate in activities which require jumping and pivot
turns consistently experience more knee injuries than men,
the implications of this study are clear. The results indicate
that for the female client beginning a sports or activity
routine, and for those clients with an increased risk for
knee injury, that 20 minutes of low intensity, low volume
plyometrics twice a week can be an effective strategy for
reducing knee injuries. It is theorized that the higher rate
of knee injury in women may be because many women begin training
programs without an adequate baseline of muscular strength.
To minimize the risk, suggested plyometric training techniques
could include tuck jumps, broad jumps, double and single leg
hops, or bounds.
Irmischer,
Bobbie. Et al. Effects of a knee ligament injury prevention
exercise program on impact forces in women. Journal of Strength
& Conditioning. 2004. 18(4), 703-707.
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