Stretch Before Running? New Twist on Old Debate

Feb. 17, 2011 (San Diego) -- Stretching before a run won't prevent injury, but it won't cause it, either, according to a new study that has a surprising twist.


The surprise finding? Runners in the study who switched routines for the sake of research were at a higher risk of injury, says Daniel Pereles, MD, an orthopaedic surgeon in Potomac, Md.
Pereles will present the findings here Friday at the annual meeting of the American Academy of Orthopaedic Surgeons.
"If you are used to stretching, there is no reason not to stretch," he tells WebMD. "If you aren't used to stretching, there's no reason to start."
Pereles, a runner, assigned 2,729 runners who ran 10 or more miles weekly to one of two groups: a stretch group or a non-stretch group. For some, the assigned group was a continuation of their regular routine; for others, it was a switch.
Those assigned to the stretch group stretched quadriceps, hamstrings, and Achilles for 3-5 minutes just before running.
The runners had a median age of 39 (half were older, half younger). They were told to keep everything else about their routine the same for the three-month study, including any warm-up activities they did that did not include stretching (such as walking before running).

Injury Rates

Over the course of the study, the runners reported injury, defined as any condition that prevented running for at least a week. Pereles took into account all types of injuries, including muscle tears and stress fractures.
At the end, 1,398 finished the study, including 600 assigned to the stretch group and 798 to the non-stretch group.
Overall, the injury rate in both groups was 16%, Pereles found. Among the risk factors for injury were recent or chronic injuries along with having a higher body mass index (BMI).
Runners who switched routines were more likely to be injured than those assigned to the group that continued the same habits -- stretching or not, Pereles says. Runners who stretched before the study and were assigned to the non-stretch group had a 23% increase in injuries; runners who didn't stretch before the study who were assigned to the stretch group had a 22% increase, or about a 40% increased injury risk for both groups, Pereles tells WebMD. He can't explain why.
"Your typical 5-minute pre-run stretch,” he says “doesn't make any difference in injury rate."

Second Opinion

Jacob Wilson, PhD, of the University of Tampa, has done research on the topic and reviewed the study for WebMD. "It pretty much supports the notion that stretching is not really good

Study Shows Stretching Doesn’t Prevent or Cause Injury, but Switching Routines Might

By Kathleen Doheny
WebMD Health News

Reviewed by Laura J. Martin, MD

Marine Corps Physical Fitness Charts

Sequence of Events. The sequence of PFT events will be left to the discretion of the CO. All PFT events will be conducted in a single session, not to exceed 2 hours in duration. Movement of Marines from one event to the next should allow adequate time to recover, stretch, and drink water.


Pull-up. The goal of the pull-up event is for the Marine to execute as many accurate and complete pull-ups before dropping off the bar. The procedures are:

(1) This is not a timed event.
(2) Sweatshirts will be removed during the conduct of the pull-up event in order to observe the lockout of the elbows with each repetition.
(3) Assistance to the bar with a step up, being lifted up, or jumping up is authorized. Any assistance up to the bar will not be used to continue into the first pull-up.
(4) The bar must be grasped with both palms facing either forward or to the rear.
(5) The correct starting position begins when the Marine’s arms are fully extended beneath the bar, feet are free from touching the ground or any bar mounting assist, and the body is motionless.
(6) The Marine’s legs may be positioned in a straight or bent position, but may not be raised above the waist.
(7) One repetition consists of raising the body with the arms until the chin is above the bar, and then lowering the body until the arms are fully extended; repeat the exercise. At no time during the execution of this event can a Marine rest his chin on the bar.
(8) The intent is to execute a vertical “dead hang” pull-up. A certain amount of inherent body movement will occur as the pull-up is executed. However, the intent is to avoid a pendulum-like motion that enhances the ability to execute the pull-up. Whipping, kicking, kipping of the body or legs, or any leg movement used to assist in the vertical progression of the pull-up is not authorized. If observed, the repetition will not count for score.
(9) A repetition will be counted when an accurate and complete pull-up is performed.

Abdominal Crunch. The goal of the abdominal crunch event is for a Marine to execute as many proper and complete crunches within the prescribed time limit. The procedures are:

(1) 2-minute time limit.
(2) On a flat surface, Marines will lie flat on their back with shoulder blades touching the deck, knees will be bent, and both feet will be flat on the deck.
(3) The arms will be folded across the chest or rib cage with no gap existing between the arms and chest/rib cage. Both arms must remain in constant contact with chest/rib cage throughout the exercise. A single repetition consists of raising the upper body from the starting position until both forearms or elbows simultaneously touch the thighs, and then returning to the starting position with the shoulder blades touching the deck.
(4) The buttocks will remain in constant contact with the deck throughout the event. No arching of the lower back or lifting the buttocks is permitted.
(5) An assistant may be used to hold a Marine's legs or feet, at or below the knees in whatever manner that is most comfortable for the Marine. Kneeling or sitting on the Marine’s feet is permitted.
(6) A repetition will be counted when an accurate and complete abdominal crunch is performed.

3.0 Mile Run. The goal is for a Marine to complete the measured course as quickly as possible. The procedures are:

(1) This is a timed event.
(2) On the command to start, the two Marines monitoring the event will start their watches simultaneously when the last Marine passes the starting point. The Command PT Representative will remain at the start/finish and the other monitor will take the safety vehicle (with communication capabilities) to the halfway point. Monitors will call out the split or finishing time as appropriate, as each Marine passes.

Marine Corps Physical Fitness Test Points - Male
Points	Pull-Ups	Crunches	3-Mile Run
100	20	100	18:00
99		99	18:10
98		98	18:20
97		97	18:30
96		96	18:40
95	19	95	18:50
94		94	19:00
93		93	19:10
92		92	19:20
91		91	19:30
90	18	90	19:40
89		89	19:50
88		88	20:00
87		87	20:10
86		86	20:20
85	17	85	20:30
84		84	20:40
83		83	20:50
82		82	21:00
81		81	21:10
80	16	80	21:20
79		79	21:30
78		78	21:40
77		77	21:50
76		76	22:00
75	15	75	22:10
74		74	22:20
73		73	22:30
72		72	22:40
71		71	22:50
70	14	70	23:00
69		69	23:10
68		68	23:20
67		67	23:30
66		66	23:40
65	13	65	23:50
64		64	24:00
63		63	24:10
62		62	24:20
61		61	24:30
60	12	60	24:40
59		59	24:50
58		58	25:00
57		57	25:10
56		56	25:20
55	11	55	25:30
54		54	25:40
53		53	25:50
52		52	26:00
51		51	26:10
50	10	50	26:20
49		49	26:30
48		48	26:40
47		47	26: 50
46		46	27:00
45	9	45	27:10
44		44	27:20
43		43	27:30
42		42	27:40
41		41	27:50
40	8	40	28:00
39		x	28:10
38		x	28:20
37		x	28:30
36		x	28:40
35	7	x	28:50
34		x	29:00
33		x	29:10
32		x	29:20
31		x	29:30
30	6	x	29:40
29		x	29:50
28		x	30:00
27		x	30:10
26		x	30:20
25	5	x	30:30
24		x	30:40
23		x	30:50
22		x	31:00
21		x	31:10
20	4	x	31:20
19		x	31:30
18		x	31:40
17		x	31:50
16		x	32:00
15	3	x	32:10
14	x	x	32:20
13	x	x	32:30
12	x	x	32:40
11	x	x	32:50
10	x	x	33:00
9	x	x	x
8	x	x	x
7	x	x	x
6	x	x	x
5	x	x	x
4	x	x	x
3	x	x	x
2	x	x	x
1	x	x	x

* Round up all values (e.g., 18:01 to 18:09 equals 99 points)
In order to pass the semi-annual fitness test, Marines must perform the minimum acceptable performance requirements shown in the chart below. Additionally, they must have enough overall points to meet the 3rd class fitness requirements (see below).

Minimum Fitness Requirments for Each PFT Event - Males
Age	Pull-Ups	Crunches	3-Mile Run
17-26	3	50	28:00
27-39	3	45	29:00
40-45	3	45	30:00
46+	3	40	33:00

Marine Corps PFT Classification Scores - Male and Female
Class	Age 17-26	Age 27-39	Age 40-45	Age 46+
1st	225	200	175	150
2nd	175	150	125	100
3rd	135	110	88	65

Above Information Derived from Marine Corps Order (MCO) P6100-12

5 New Ab Exercises

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 I'm excited to share these new workouts with you. by Men's Health

These 5 new spins on old ab workouts work you harder, so you can build muscle faster, says Jim Smith, C.S.C.S., cofounder of diesel crew.





Old exercise: Plank
Upgrade: Around-the-world plank

How to do it: Place both feet on a bench, and assume a pushup position. Brace your core. Then, without dropping your hips or moving your feet, make a full revolution around the bench by "walking" your hands all the way around it. Do 4 revolutions, resting 60 seconds in between revolutions.
Benefit: The stabilizing muscles in your abs, upper and lower back, and shoulders work harder than they would in a traditional plank.

Old exercise: Crunch
Upgrade: Anti-rotation crunch

How to do it: Attach a rope to the low pulley of a cable station and lie on your back alongside the stack. With both hands, hold the rope in front of your chest. Perform a crunch, arms locked, and don't let your torso rotate (even though the cable pulls you sideways). Pause, and return to the starting position. Do 15 reps, switch sides, and repeat. That's 1 set. Do another set of 12, and a final set of 10. Rest 45 seconds between sets.
Benefit: You're boosting the intensity and efficiency of a traditional crunch, and your abs have to work harder to prevent rotation.

Old exercise: Side plank
Upgrade: Side plank with low-cable row

How to do it: Attach a handle to the low pulley of a cable station and lie on your side, facing the stack. Grab the handle with your top hand. Raise up into a side plank: knees straight, upper body propped on your elbow and forearm. Pull the handle to your rib cage; keep your hips pushed up and forward. Slowly extend your arm. Do 10 to 15 reps, switch sides, and repeat. Do 2 more sets, resting 60 seconds between sets.
Benefit: By engaging your lats, the fan-shaped muscles in your back, you increase torso stability and muscle endurance.

Old exercise: Back extension
Upgrade: Back extension with alternating back dumbbell row

How to do it: Holding a dumbbell in each hand, position yourself in a back-extension machine so that your torso is parallel to the floor. Without rounding your back, row the dumbbell in your right hand toward your rib cage. Lower, and repeat with your left hand. That's 1 rep. Complete 3 sets of 8 reps, resting 60 seconds between sets.
Benefit: As your entire body works to stabilize your spine, you're boosting endurance in often-neglected muscles: spinal erectors, glutes, and hamstrings.

Old exercise; Swiss-ball pike
Upgrade: Medicine-ball pike

How to do it: Assume a pushup position, but with your feet on a medicine ball. Keep in a straight line from your head to your ankles. Without bending your knees, roll the medicine ball toward your hands by raising your hips as high as you can and rolling the ball with your feet. Pause, and reverse back to the starting position without letting your hips sag. Complete 3 sets of 15 reps, resting 45 seconds between sets.

Benefit: You improve balance and engage your hip flexors and rectus abdominis--your six-pack muscles.

20 Minutes Circuit Workout

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This workout is a 20-minute workout that will take you to your maximum physical effort as well as your maximum heart rate. The object of this workout is not to rest in between exercises. You will see that one minute of a particular exercise will burn out the targeted muscle group as well as increase your heart rate to a fat and sugar burning zone. Try the 20 minute workout below - if it is not challenging enough for you try it again, totaling only 40 minutes of your time in the weight room.


20 Minutes Circuit Workout
(*choose light weights for max reps)
1) Bench press* or pushups - max in 1:00
2) Squats - max in 1:00
3) Pullups or pulldowns - 1:00
4) Bike or jog - 3:00
5) Military press* - 1:00
6) Lunges - 1:00 each leg
7) Bicep curls - 1:00
8) Bike or jog - 3:00
9) Tricep extensions.- 1:00
10) Leg ext - 1:00 (requires leg machines - or repeat squats with weights)
11) Leg curls - 1:00 (requires leg machines - or repeat lunges with weights)
12) Situps - 2:00
13) Crunches - 2:00
14) Stretch

There is an unlimited number of ways to organize a circuit workout. The above workout is organized with upper body, lower body and cardiovascular exercises. By simply doing the above upper body and lower body exercises in such a way, you will be able to rest your upper body muscles while you workout your lower body muscles, but you will never rest your heart. This is how you make the circuit workout challenging to your cardiovascular system as well as your major muscle groups. Studies have shown that mixing a resistance training regimen with a cardiovascular element will increase your metabolism, therefore burning fat and building muscle. The result is a decrease in body fat percentage.
So, if you are looking to lose inches and body fat, workouts like this coupled with 4-5 smaller meals and 3-4 quarts of water everyday will help you achieve your goal. The best thing about this diet program is that you do not need a single dietary supplement - just good old fruits, vegetables, whole grains, fish and other lean meats. The key is to burn more calories than you take in and this workout will help you with that - promise.

Stew Smith is a former Navy SEAL

The Bikini Model Program

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I want to give this workout a try so I'm sharing it with you so you too can try it. Have FUN!!

Arnold Press This is a weight lifting classic that really works the entire upper body, especially for the shoulders. Grasp dumbbells; palms facing body, elbows flexed. Raise dumbbells by extending elbows; abduct and internally rotate shoulders to straight arm position. Lower to original position and repeat.

Side Lateral Raises Stand upright with your feet shoulder width apart and your arms at your sides. Holding a dumbbell in each hand (palms facing your body) lift the weights out and up to the sides until they are right about level with your chin and hold them for a count of one. Lower them slowly back down to your sides. Fit Tip: Do not lean and swing the weights up or lean your torso forward and bring the dumbbells down in front of your body - let the weights down to your sides instead.

"Superwoman" Lie on your stomach, either on floor, or on the bench as shown here. Start in a neutral position then bring up your upper body and your legs as high as you can, squeezing your back area.

Close-Hand Pushup This is an excellent move for the entire upper body, but especially the triceps! If you can't perform them on your toes, then do them on your knees and work your way to your toes. Place your hands close together. Perform pushups, squeezing at the top of the movement. If it's hard for you to execute this move with your hands really super close, keep them further apart and build up to closer!

Dumbbell Lunges Stand with your feet together, toes pointed straight forward and a dumbbell in each hand. Step forward with your right foot and bend at the knees as you lower your hips until your left knee is just a few inches off the floor. Push with your right leg as you raise yourself back up to your starting point. Repeat until you have completed the amount of reps you planned on and then do the same with your left leg. Fit Tip: Don't lift your foot up or point your toes in/out - keep your feet firmly planted on the floor straight forward.

Stiff-Legged Deadlift Stand up straight, with your feet shoulder width apart and a dumbbell in each hand, palms facing toward your legs. Bend forward at your hips and slowly lower the dumbbells in front of you until the weights touch the floor. Keep your back straight and raise your upper body and weights to the starting position. Fit Tip: Don't hunch over and keep your back fairly rigid throughout this exercise.

Angled Calf Raises Start by holding a dumbbell in each hand and stand shoulder width apart. Turn your toes out so that your feet form a 45-degree angle. Keeping your legs straight, raise up on your toes as high as possible, pause for a count of one and slowly lower to the starting position. Fit Tip: It is best to do this exercise on a solid surface like a hardwood or concrete floor, not carpet.

Twist Crunch Lie flat on your back with your knees bent and your hands beside your head. Let your legs fall as far as they can to your left side so that your upper body is flat on the floor and your lower body is on its side. Press your lower back down into the floor while you roll your upper body slightly up until your shoulder blades reach the ground. Concentrate on your obliques; contract and hold the crunch for a count of one. Hold the contraction and slowly lower to the starting position, count one and perform the next rep. Switch to the other side after you completed your planned number of reps. Fit Tip: Don't lock your hands behind your head.

Ball Crunch Gently sit on your exercise ball and walk your legs forward to roll back onto the ball and once you stabilize your self, put your hands behind your head, keeping your spine in neutral alignment with your chin towards the sky. Exhale as you crunch up and inhale as you release back down. This is great for targeting your entire ab area. » Learn more: Ball Crunch » View the video

Bent-Knee Hip Raises Lie flat on your back on your mat with your hands under your hips, palms down for support. Lift your head up slightly off the floor and lift your legs off the floor while you bend them at your knees, pulling your thighs up towards your chest slowly. With your knees approaching your chest, contract your abs and slightly lift your pelvis off the floor. Slowly straighten your legs and bring them back down towards the floor but don't let them rest on the floor. Hold them in that extended position for a count of one and then bring them back up. Fit Tip: Don't lift your head up too far or let your lower back arch.

"Firecracker Abs" Lie down on the ground with your hands underneath your bottom and lift both your legs up to about 90 degrees and lift your legs upwards. Source:AngeliqueMillis

Healthy Snack Ideas for Weight Loss

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Pre-make Your Snacks

Always start by picking fruits like green apples, strawberries, plums, blueberries, and vegetables like carrots, celery, broccoli, tomatoes, edamame, and cucumbers.

Pre-make them, so you always have them available.
Slice the apples, cut the strawberries, separate the blueberries, and wash the plums, then put them in a Ziploc bag so they’re ready to go! The same thing with the veggies.Small portions of broccoli, sliced bell peppers, celery and mix them together and toss them in little Ziploc bags so they’re ready to eat.
Everyday when it’s time to snack, grab a little bag of fruits or veggies to satisfy your hunger without any complication.

Get little Tupperware containers to scoop some Greek yogurt and top it off with fresh cut strawberries or blueberries. Also, divide almonds and dried cranberries in separate bags to last you the week. With all of these snack choices, you will have no problem reaching in the fridge for a fast, delicious hunger blaster!

Portion Control

Dividing these snacks up, that they are just snacks to be consumed between your three other meals. s. It’s easier to judge your portions when you use the smallest Ziploc bag your grocery store sells.

Snacks on the Go

Protein Shake - Whip up a quick shake for on the go. A great fat blaster is one with blueberries, bananas, a hint of honey and a scoop of Greek yogurt with some protein powder in order to satisfy your hunger and keep you full longer.
Deli Snacks - Go into your supermarket and get a few slices of lean meat such as turkey or chicken. Also get a couple slices of low-fat mozzarella. Roll the two simple ingredients together to get a little roll-up snack!
Grocery Store Randoms - Single serving of hummus with multi-gran pita bread. This is a great snack that keeps you full up until your next meal. Also fat-free cottage cheese.

Snacks with the most carbs in the morning or early afternoon, avoid snacks high in carbohydrates at night.

The best and easiest way to stick to your diet is to always have your prepared snacks with you.

Here is the Protein I buy.

RunKeeper

Extreme People,

I have started using this on my phone and love it. Check it out!!!

RunKeeper makes tracking your workouts fun, social, and easy to understand so that you can improve the quality of your fitness.

I recommend you to use RunKeeper v 2.9.0.3. Visit the links from your android phone. RunKeeper v 2.9.0.3  http://market.android.com/search?q=pname:com.fitnesskeeper.runkeeper.pro
http://runkeeper.com/