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It can be difficult to find time to exercise. When faced with limited hours and days to work out, what is the most effective form of exercise? Weight training? Cardio?
The New York Times reported on two new studies found that it may be just as effective to do both on the same day. There has been a common thought that you need to separate strength training and cardio days in order to achieve the most benefit (known as “muscle interference” or “exercise antagonism"). It has also been thought that combining strength training and cardio may have a negative effect. These new studies show that there are similar gains combining cardio and strength training while putting in less time than when done separately. People who did cardio and strength training on the same day did half the amount of each compared to the other subjects but still had the same overall benefit. So when deciding how to exercise when you have limited time, do your cardio and strength training on the same day knowing that you're getting the same benefit for half the time commitment.
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Tennis elbow can be a debilitating problem for the player and one that is even harder to treat by the sports medicine specialist. New research is showing the benefits of eccentric exercises for chronic tendonopathies such as tennis elbow, runner's/jumper's knee, and achilles tendonitis. These exercises are thought to facilitate tendon healing instead of just treating the symptoms with anti-inflammatory medication. Other treatments such as dynamic myofascial release, augmented soft tissue mobilization, and platelet rich plasma injections (PRP) are showing some promising results as well. What the New York Times article failed to mention is the relationship between kinetic chain dysfunctions and tennis elbow. Often times, tennis elbow is the result of problems somewhere else such as the shoulder or hips. Decreased shoulder flexibility and/or lack of core strength can be cause of elbow pain. It's like driving a car that is out of alignment, the tires wear unevenly until the alignment is corrected. So besides starting the above mentioned eccentric exercise program, make sure to see a sports medicine specialist to assess for any kinetic chain dysfunctions that may be the underlying cause of tennis elbow.
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