Category Archives: Top Performance

Athletic Shoe Selection

Posted on by

 How to Select the Right Athletic Shoes

Proper-fitting sports shoes can enhance performance and prevent injuries. Follow these fitting facts when purchasing a new pair of athletic shoes.

  • If possible, purchase athletic shoes from a specialty store. The staff will provide valuable input on the type of shoe needed for your sport as well as help with proper fitting. This may cost a premium in price but is worthwhile, particularly for shoes that are used often.
  • Try on athletic shoes after a workout or run and at the end of the day. Your feet will be at their largest.
  • Wear the same type of sock that you will wear for that sport.
  • When the shoe is on your foot, you should be able to freely wiggle all of your toes.
  • The shoes should be comfortable as soon as you try them on. There is no break-in period.
  • Walk or run a few steps in your shoes. They should be comfortable.
  • Always re-lace the shoes you are trying on. You should begin at the farthest eyelets and apply even pressure as you create a crisscross lacing pattern to the top of the shoe.
  • There should be a firm grip of the shoe to your heel. Your heel should not slip as you walk or run.
  • If you participate in a sport three or more times a week, you need a sport-specific shoe.
  • It can be hard to choose from the many different types of athletic shoes available. There are differences in design and variations in material and weight. These differences have been developed to protect the areas of the feet that encounter the most stress in a particular athletic activity.

For additional information see link:  http://www.aofas.org/footcaremd/how-to/footwear/Pages/Selecting-Athletic-Shoes.aspx

Overcome Your Exercise Plateau

Posted on by
People often abandon their workouts when the results — getting stronger or slimmer — begin to dwindle. In most cases, reaching a plateau simply means you’re progressing toward fitness and ready for a new level of workout.

If you’re stuck on a plateau, fitness specialists recommend enhancing your routine 4 ways using the FITT principles — Frequency, Intensity, Time and Type. This strategy can be adopted for cardio exercise and resistance training.

FREQUENCY — how often: Increase the number of your workouts or exercise days. Example: From 4 days to 6 days per week.

INTENSITY — how hard: Increase the difficulty or level at which you exercise. Example: Increase heart rate maximum from 65% to 90% (following the proper exercise heart rate range for your age).

TIME — how long: Increase your minutes per workout. Get a minimum of 150 minutes per week.

TYPE — activity: Change the type of activity (e.g., replace 2 cardio workouts with strength-training or walking outdoors).

The FREQUENCY and TIME of your workouts will be subject to your schedule. But the INTENSITY and TYPEof exercise are only limited by your fitness level and activity preferences.

You can enhance the benefits of cardio exercise (swimming, hiking, etc.) through speed, incline and distance, or by combining activities. Strength-training intensity can be adjusted with changes in weight resistance, number of reps and sets, and more.

Variety is the key to your continued fitness improvement. Every few months, change 1 or more elements of FITT. Take pleasure in performing new moves in new ways. Check with your health care provider for more personalized guidance.

http://www.personalbest.com/PersonalBestHealthlines/ViewArticle.aspx?article=5421

Shiftwork Strategies

Posted on by

Shiftwork StrategiesManage Stress:  Whether it’s deep breathing, exercise, practicing a hobby or spending a few quiet minutes alone, choose the stress-busting technique that works for you and do it every day.  Don’t wait until you feel the effects of stress.

Learn about Depression:  Know the signs to watch for and remember that clinical depression is an illness that needs treatment.  Talk with your health care provider if depressive symptoms have been interfering with your daily life for more than 2 weeks.

Talk about Prescriptions:  Some medications can cause drowsiness or sleep problems or must be taken at the same time every day.  Talk with your health care provider or pharmacist about your medications and how they might affect you as a shift worker.

Avoid Sedatives and Stimulants:  In general, medications should not be considered a way to adapt to shiftwork because they can be addictive, have adverse health effects and generally don’t improve sleep or performance.  Limit caffeine use and avoid it close to bedtime:  switch to water or herbal tea.

Tap the Power of Optimism:  A healthy outlook steps up your “shiftwork tolerance,” or how well you cope with the changes and challenges of shiftwork.  Surround yourself with positive people, make time to do things you enjoy, and concentrate on what you have to be grateful for.

Your good health is the finest asset you have, both on and off the job.  Shiftwork does not have to lead to health problems.  Take control by practicing prevention.

https://www.personalbest.com/Wellness-eLibrary/View.aspx

 

 

 

 

 

 

Smart Texting Ergonomics

Posted on by

Frequent typing and scrolling on a small device can cause pain in your thumbs, fingers, hands and wrists, and lead to repetitive stress injuries. Follow these ergonomic tips to protect yourself:

➺ Keep it short. Save longer messages for a phone call or an email you type using a full-sized keyboard.

➺ Use technology. Reduce keystrokes with talk-to-text functions, autocomplete, shortcuts, gesture-based typing and word prediction tools, many of which come standard on your phone or are available as a free or low-cost app.

➺ Sit or stand up straight. Avoid hunching over your device, bending or twisting your neck, and rounding your shoulders.

➺ Take frequent breaks to shake and stretch out your hands, wrists and fingers.

➺ Lighten your touch. Remember that touch screens and mobile keyboards are sensitive. Use a light touch to save strain on fingers and thumbs.

➺ Alternate your typing style. Switch between 1 finger and 2 thumbs when typing and scrolling to avoid overuse and repetitive motion.

➺ Stop if it hurts. If you experience pain in the base of your thumb that radiates into your wrist or up your arm, you may have repetitive stress strain or injury. Reduce your smartphone use, and see your health care provider if the problem persists.

http://www.personalbest.com/PersonalBestHealthlines/ViewArticle.aspx?article=5104

Work Together Standing Up?

Posted on by

A study from Olin Business School at Washington University (St. Louis) found that standing up during group work makes people more creative, enthusiastic and willing to work together than when they are sitting down. Plus, standing or walking during group work is a great way to counteract all that bad-for-your-health sitting.

http://www.personalbest.com/TopPerformanceOnline/ViewIssue.aspx?issue=878#4748