IMPROVING SPORTS PERFORMANCE Whether you are a high school athlete or just like to exercise for fun, improving your body’s ability to exercise is a good challenge. While there are many different ways to train for your particular sport, including nutrition, we are going to focus on improving your joint performance and stability.This will allow you to run longer, cut faster, and throw better. Joint Stability best,where thestretch isdone inamoving fashion, such as in Yoga.This is different than a prolonged stretch. Joint Strength
Incorporate strengthening exercises into your sports routines. This is especially important for runners and weekend warriors. A little strengthening exercising can go a long way to prevent sports injuries and soreness. The stronger your muscles are around your joints, the better ability you have to play and avoid injury. Joint Coordination You have an inherent sense of where your joints are in space (proprioception) and how they are moving in space (kinesthetic sense).This allows your brain to coordinate the muscle movements around your joints. By improving your balance and coordination with specific exercises, you greatly reduce the chance of injury and will enhance your sports performance.
Improve your sports ability through joint stability. When a joint is more stable, muscles can function better. For knees, ankles and hips, try balance exercises on uneven surfaces such as foam or a folded towel.Try standing on one leg while doing small knee bends. Joint Flexibility Joints need to be flexible in order to move through their proper range and allow muscles topullcorrectly.Formanypeople who are runners, stretching must be done every day to maintain muscle and tissue elasticity. Dynamic stretching is often
FALL RECIPE
Sweet Potato-Pecan Casserole
INGREDIENTS • 3 1/2 pounds sweet potatoes, peeled and cut into 1-inch chunks • 1/3 cup honey • 1 large egg • 1 teaspoon ground cinnamon
• 1/4 teaspoon ground nutmeg • 1/8 teaspoon ground ginger • Kosher salt • 1 tablespoon packed dark brown sugar • 1/3 cup finely chopped pecans
DIRECTIONS Preheat the oven to 350 degrees F. Mist an 8-inch square baking dish with cooking spray. Bring a few inches of water to a boil in a pot with a large steamer basket in place. Put the sweet potatoes in the basket, cover and steam until tender, 20 to 25 minutes. Transfer the potatoes to a bowl and let cool slightly. Add the honey, egg, 1/2 teaspoon cinnamon, the nutmeg, ginger and 1/2 teaspoon salt; whip with an electric mixer until smooth. Spread the sweet potato mixture in the prepared baking dish. Mix the brown sugar, pecans and the remaining 1/2 teaspoon cinnamon in a bowl; sprinkle over the potatoes. Bake until hot and beginning to brown around the edges, 40 to 45 minutes.
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