34 APRIL 2016
REACH YOUR PEAK
Want to achieve your true on-field
potential while building an injury-
proof body? It’s not enough just to
play sport; you need to add mobility
training to your routine. In a study at
North Arizona University,
accomplished athletes scored no
higher on a movement competency
test than their non-competitive peers.
“Athletes were better at some
movement patterns, like the squat, but
worse at others, like shoulder-mobility
moves,” says study author Dr Meghan
Warren. Think
dynamic stretches
and body-weight
moves that work
multiple muscles and
planes of movement.
FACE UP TO CARDIO
You’ll need more than a mask to
turn into a superhero. In a study at
Oklahoma State University,
researchers found that training
masks meant to boost
performance by replicating high-
altitude exercise don’t work.
Cadets who trained in the face
gear for six weeks saw no more
strength or endurance gains than
gear-free guys. “The oxygen
content of the air you’re breathing
is still the same,” says PT Bill
Hartman. “The masks just make
breathing difficult. That can
cause dysfunction.”
RUNNING DEBATESTRIDE LENGTH
Step less lively. You can reduce
your injury risk by shortening
your stride, say scientists at Iowa
State University. Runners who
pared down their stride by
5-10 per cent put less
strain on commonly
injured areas like IT
bands and knees.
That’s because
shorter strides are
less jarring,
easing impact
on these
vulnerable
areas. Bonus:
they’re also
more efficient.
Daily grams of ginger, in
supplement form, likely to
reduce post-exercise soreness. SOURCE: JOURNAL OF STRENGTH
AND CONDITIONING RESEARCH2