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Sports Medicine

Success story: Amber's return to softball

What is an Athletic Trainer?

What are some of the benefits of regular physical exercise?

  • Can help prevent osteoporosis, heart attacks, stroke, diabetes and obesity
  • Improves blood circulation
  • Can help decrease stress
  • Helps control weight (along with a proper diet)
  • Can make ADL’s (activities of daily living) easier to perform
  • Helps to maintain strength, endurance and muscular tone

Before starting any exercise program check with your physician. There are several things to consider before starting an exercise program.  Most importantly the program should be specific to your needs and enable you to reach your personal goals. There are exercise programs to improve cardiovascular fitness, overall health, and increase muscle size, endurance and strength.

FITTR stands for Frequency, Intensity, Time, Type of activity and Rate of progression.  

Frequency refers to how often the exercise  are completed, typical work outs are done 2-5 times per week. 

Intensity is the degree of stress on the muscle. Intensity includes the amount of resistance, range of motion, speed of the workout and number of repetitions.

Time refers to the total time spent engaged in the activity including rest time between sets. 

Type of activity is the specific muscle group being worked, specific movement pattern being done and the energy system targeted. 

Rate of progression is the amount of training that is done before switching exercise phases.  Rate of progression is usually measured in weeks.  All of these components should be considered in the exercise plan.

Exercise Progression
Here are some basic guidelines for beginning an exercise program and improving overall health. 

  • For cardiovascular training, the work out should be done 2-3 times a week.  The intensity should be 60-90% of your maximum heart rate, which can be determined by the following formula:  220-your age= maximum heart rate (MHR). Exercise sessions should last between 12-20 minutes. 
  • To increase muscular strength the exercises should be done 2-3 times per week.  One to two sets of 10-12 repetitions should be done with a 30-90 second rest between each set.  
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