Goodbye: But not for long at 15:48

So it's the end of the semester which means this blog is technically over.  However, I feel like researching and learning more about exercising is a great outlet for me.  I truly enjoy this topic and never gave learning about it much effort.  For those who follow and read my posts, I hope to continue this blog.  With this being said, it's the end of the semester which means I am cramped for time finishing labs, projects and finals! (Yikes)  I will be absent from this blog for a good two weeks due to finishing school, moving back to Texas and helping my family with a wedding.  I will try to keep everyone updated with the blogs status.

I hope everyone finishes finals with a bang and enjoys the rest of May! I'll be back! 

Exercise- Good for the Heart! at 15:07

Yesterday I read an article stating 25 reasons to exercise. Most of the reasons deal with strengthening the heart, which did not surprise me; however, it made me think of why it was good for the heart.  This lead me to an article written by Dr. J Kelly Smith titled "Long-term Exercise and Atherogenic Activity of Blood Mononuclear Cells in Persons at Risk of Developing Ischemic Heart Disease." In other words: How long term exercise and physical activity helps prevent loss of blood circulation and cardiovascular disease (CVD).

The National Institutes of Health Consensus Conference recently came out with a statement claiming children and adults are recommended to acquire 30 minutes of "moderate intensity" physical activity daily.  This is because there is a strong correlation between exercising and reduced CVD.  Although the paper bluntly states, the reason for this correlation is unknown, it speculates it is related to the decreases the risk of hypertension (high blood pressure), obesity, hyperlipidemia (high cholesterol) and insulin resistance (diabetes)- all increasing the chance of CVD.

A team of doctors combined their thoughts and ideas to create a study.  They chose 52 subjects to participate in a 6 month long study where doctors regulated exercise.  As the doctors monitored the subjects, they took readings on certain types of cells that are known to tear or/and clog arteries and the cells that repair the torn arteries. Over the course of 6 months of at least, 30 minutes of exercise a day, the "bad" cells' production decreased while the "good" cells remained constant.

Although the cause of this process is unknown, the correlation between the decrease in CVD and increase in exercise is too strong to disregard.  In my opinion- it's not just a coincidence.

Nothin' to Groin About at 20:37

The single most painful thing I have ever done is pull my groin.  I remember the day so well: I was a sophomore in high school, practicing volleyball after school with my team.  I side stepped to the sideline, and the next moment I was rolling on the floor with tears rolling down my face.  I didn't want to move my leg or my body- every movement from the waist down caused overwhelming pain. My coach rushed over to assess what happened, and when she arrived she started laughing.  Without missing a beat she just said, "Cam, I think you might want to invest in waterproof mascara."

With all jokes aside- pulling/straining your groin is a serious injury that is ranked (by most polls) #8 on most common sport injuries. Your groin is located between your hip and femur (thigh bone).  It can also be called the Adductor Muscles of the thigh; however (if you look below) the pectineus and gracilis muscles are not technically a part of this group, yet they are included in the groin region.  

Typically when you pull your groin, it  means you weren't warmed up all the way.  To warm up properly, you must target every region of your body.  This doesn't mean just hit every muscle group by static stretching- my recent article talked about the difference between active and static stretching.  You need to make sure you actively stretch that region for all direction of motion. There are many techniques out there such as this one.  Just a heads up: some of the best groin warm ups are hurdle exercises because of a hurdler's wide range of motion and constant use of their groin.


If you do happen to pull  your groin, it's not the end of the world.  Try touching it- if it hurts (sends sharp pains) just touching it, you might have actually torn the muscle and you need to get to a doctor.  If not, the hardest step comes next- rest.  You have to stay off of it for several days.  The first day, ice is important. When you undergo a strained muscle the first objects are to reduce edema (fluid that causes swelling), stabilize the area, and reduce the pressure (force).  By applying ice, the muscles contract and the edema flow rate slows down.  The muscles contracting and the  less edema present causes the area to become more stabilized.  The only way to reduce the force on the area is to rest.  After the initial icing period, start applying heat to your groin. This helps the muscles loosen, and prepares them for stretching again.  By the third or fourth day, try walking on your groin without limping.  If this is too painful, get back on the couch and start heating it again.  Make sure you realize your groin will be sore and stiff- this is a different pain than the actual injury.  When it finally is not pain to walk, start off slow.  Do not push yourself! Pushing yourself can actually set you back even further.  Most groin injuries take at least two weeks to return back to normal.  


Be sure to warm up every muscle group used in your body before you start exercising.  It is better to spend the 10 minutes warming up than the 10 days to recover from a strained groin!