Sidelined: Team doctors have to get tough about protecting young athletes sidelined by injuries, say new guidelines for high school team physicians.

        “Team physicians can prevent many injuries by erring on the side of caution in making sideline decisions,” Dr. Mary Lloyd Ireland, team physician for Eastern Kentucky University, said last week at the American Academy of Orthopaedic Surgeons' annual meeting in Dallas.

        The guidelines, developed by the AAOS, the American Academy of Family Physicians, the American College of Sports Medicine and several other organizations, advise physicians to be conservative in allowing an injured high schools athlete to return to the field.

        Part of the guidelines address concussions among young athletes. The guidelines call for “over-treating” head injuries, and not allowing athletes to return to the field until they are free of symptoms like dizziness, nausea, headache and memory loss.
       

Calendar

               Get ready: Bob Roncker's Running Spot is holding a free training program for runners and walkers preparing for the Humana Heart Mini-Marathon. The training program begins at 8 a.m. Saturday in O'Bryonville and continues for the following four Saturdays. Information: 321-3006 or e-mail info@runningspot.com.

        Muscle matters: The Hamilton County General Health District is offering “Resisting Muscle Loss” classes for adults 50 and over. Information: 946-7811 or www.hamilton-co.org/boh.
       

Shelf Help

               Sequel: Barry Sears is back with The Top 100 Zone Foods(Regan Books/HarperCollins; $16), which ranks fruits, vegetables, meat, fish and fats according to Sears' Zone plan for weight loss and nutrition. The book includes recipes and meal suggestions.
       

Tips

               Strong arguments: Strength training helps preserve bone mass and increase muscle mass — which, in turn, speeds up your metabolism — and it helps strengthen ligaments and tendons.

        The American Council on Exercise offers these tips for muscling up your strength-training routine:

        • Make sure your routine works all the major muscle groups. Neglecting certain groups can lead to strength imbalances and posture problems. Consult a trainer or fitness professional if you have questions.

        • One set of eight to 12 repetitions, working the muscle to the point of fatigue, is usually sufficient. When you can perform 12 reps without cheating, increase resistance by 5 to 10 percent. Remember to breathe normally throughout your routine.

        • Stay motivated: You'll see results quickly, but visible improvements will begin to taper off. Don't be discouraged. The stronger you get, the more effort it takes to make a real improvement.

        • Exercise each muscle group at least two times a week with at least two days' rest between workouts.

        • Mix it up: Use a combination of free weights and machines to add variety — for your mind and your muscles.

        For more fitness advice, visit www.acefitness.org.

       Contact Peggy O'Farrell by phone: 768-8510; fax: 768-8330; e-mail: pofarrell@enquirer.com.

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