Women Fitness E-Mag Newsletter
Women Fitness E-Mag Newsletter
Women Fitness E-Mag Newsletter
Women Fitness E-Mag Newsletter
Women Fitness E-Mag Newsletter

Volume No. 363

Thursday July 31, 2008

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This Week in Health
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The Anterior Cruciate Ligament is extremely important to all, as this ligament controls rotational forces in the knee. If this ligament is torn, sudden changes in direction become nearly impossible. Prevention of injuries to the ACL should be part of every training regime. This week we focus on Preventing ACL Injury through Strengthening Exercises.

Namita Nayyar, AFI

 
Hot Fitness Tip of the week

People who burn at least 1,000 calories a week through exercise cut their colon-cancer risk in half. That's equivalent to exercising at a moderate intensity for 20 to 30 minutes, four times per week.

 
Words of Inspiration

What's Holding You Back?

What things are holding you back, preventing you from reaching your full potential? We tend to avoid thinking about such things, because they can be painful. Or we blame our troubles and lack of progress on someone else. Avoiding the real issue may "feel" better at the moment. Yet it does nothing to move us forward.

The moment you honestly and clearly face your limitations, you begin to transcend them. Yes, it involves effort to work on your shortcomings. In the end, though it will be less effort than you would spend continually working against them.

Discovering your limitations gives you a powerful opportunity to be more effective. Once you remove something that's holding you back, you're finished fighting it. That gives you more energy to put into achieving your goals.

Take a good, hard look at your fears, your assumptions, your weaknesses. Admit them, and put your effort into overcoming them. It will pay a lifetime of dividends.
 

 

Learn more 

 
Success Quote

"You gain strength, experience, and confidence by every experience where you really stop to look fear in the face... You must do the thing you cannot do."
- Eleanor Roosevelt

 
Healthy Recipe

Lemon Potatoes

Makes: 8 servings

Ingredients:
1-1/2 pounds new potatoes
1 teaspoon non/low fat margarine
1-1/2 teaspoons lemon peel, grated
1-1/2 tablespoons lemon juice
2 tablespoons green onions, chopped

Direction:
Steam potato's for 12-15 minutes. Rinse under cold water and peel.
Melt margarine in a nonstick skillet over medium-low heat. Add remaining ingredients and potatoes and stir until potatoes are coated with mixture and heated.

Nutritive Information:
Serving size: 1/8 of dish
Calories: 130
Fat: 1 g
Cholesterol: 2 mg
Protein: 5 g
Carbohydrates: 25 g
Fiber: 2.5 g
Sodium: 10 mg

 
Article of the Week

Preventing ACL Injury through Strengthening Exercises

 

The Anterior Cruciate Ligament is extremely important to all, as this ligament controls rotational forces in the knee. If this ligament is torn, sudden changes in direction become nearly impossible. Prevention of injuries to the ACL should be part of every training regime.

 

Are Women At Higher Risk of ACL Injury?
The causes of ACL injury have recently been the focus of research. Factors contributing to ACL injuries include ground hardness, grass type and cleat type. But one of the other major findings is that women are nearly three times more likely to have ACL injuries than men. And some statistics says that a female soccer player is eight times more likely to injury her ACL than a male soccer player. Statistically, participants in women’s basketball and soccer are at a higher risk to tear an ACL.

 

There are many theories as to why females are more at risk for this injury. Some of them include:

  • a narrower notch width of the femoral head;

  • the relative strength and muscle recruitment pattern of the hamstring muscles relative to the quads;

  • differences in hormone levels on ligament strength and stiffness

  • neuromuscular control

  • high levels of estrogen; and

  • lack of proper training at a young age.

Findings have show a difference in neuromuscular control in women when landing jumps (women appear to have less hip and knee flexion than men). Most experts believe that the incidence of ACL tears can be lowered by instituting some simple changes in the training of not only female athletes but all athletes.
 

 

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