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Hump Day Hustling – Weekly Research Summary – May 24, 2023

by | May 24, 2023 | Hump Day Hustling

Is there a best time of day to train? Is there a correlation between pelvic floor endurance and orgasm frequency? Answers to those questions and much more coming at you in this week’s Hump Day Hustling! Enjoy, and if you want to dive deeper with ICE Physio check out our Upcoming Course Dates and Locations

Best Time of Day to Fitness?

Anytime

“The aim of this work was to perform a systematic review with meta-analysis to investigate if the time of day of exercise training in intervention studies influences physical performance, physical fitness, anthropometrics, cardiovascular or metabolic outcomes.”

Such a cool target for this recent open access systematic review published in Sports Med! Overall there was a high risk of study bias and an absence of definitive findings that timing fitness effected relevant outcomes. What they did find however was that performance was elevated when timing of training and testing coincided (e.g. The subject trained in the mornings and was tested in the mornings). It seems we don’t have to worry too much about a “perfect time” of training to get maximal benefit, just get it in!

Sex Frequency, Orgasm, & Pelvic Floor

The role of pelvic floor muscle endurance

Having more and better sex are important life goals that we should be asking about and assisting patients with when able. So we ask the question: Does pelvic floor muscle strength correlate with frequency of intercourse and orgasms? Sartori and colleagues in this open access paper published in Investigative and Clinical Urology. A group of 140 females were divided into 4 groups based on age. G1: 30-40; G2: 41-50; G3: 51-60; G4: over 60. They looked at frequency of intercourse, successful orgasm, BMI, and pelvic floor muscle strength using perineometer and surface electromyography.

Results? Women who reported frequent sexual activity and successful orgasms were higher in G1 than G3-4. The duration of pelvic floor muscle contraction was higher in women who both had more frequent intercourse as well as orgasms. There is a correlation between PFMS, sexually activity, and orgasm. Women who achieve orgasm have better PFM endurance.

Tendinopathy

Review paper explores dosing resistance exercise

​Open access systematic review in BJSM included 91 studies over the top 5 tendinopathy locations

Higher external load, combined with lower frequency of sessions, resulted in greater effect sizes for pain, function, ROM, quality of life.

We need to meet people where they are and progress appropriately but generally speaking body weight exercises performed daily isn’t as effective compared to sufficient rest time between sessions of at least a day, and external progressive weight. The real takeaway on clinical practice here is that we probably shouldn’t be having these people specifically load that tendon daily, every other day appears to be better.

#Swing&Miss

HUFFPOST strikes out on knee pain

Always hate seeing this kind of advice on exercises to avoid if you have knee pain getting pushed out on a site that sees millions of views per month. While we appreciate the author was likely well intentioned it is a step in the wrong direction that reinforces STOPPING what you are doing for fitness versus MODIFYING the things you love and continuing. A bit of knee pain should never stop you from running , jumping, squatting, and weight lifting. Instead it should be a cue to find a professional who can help you continue doing all things you love while working around the irritated area or movement pattern.

Our motto “Don’t LEAVE the gym, USE the gym” is proudly in opposition to this idea of discontinuing exercises you enjoy because of pain, and we’ve written to the author in hopes of being granted an opportunity to offer a correction article. If you feel inclined to do the same they have the opportunity to offer a thousand words to address a correction right there on the page.

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PTonICE Rewind

Did you miss any of our ICE Physio podcasts last week? Well here you go!

Monday: “Beyond birth prep: Preparing clients for postpartum” (Rachel Moore)
Tuesday: “The easy excuse for shoulder surgery” (Eric Chaconas)
Wednesday: “Reactive or not?” (Alex Germano)
Thursday: “Calibrating your compass” (Jeff Moore)
Friday: “Why do we do ___ in functional fitness?” (Alan Fredendall)

Thank You! – ICE Faculty

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📢 On Virtual ICE next week we’ll be chatting “High School Strength and Conditioning: PT Version” with ICE faculty Alexis Morgan! Not in our virtual mentorship program? Find out how to enroll and learn more HERE