High intensity interval training (HIIT) is a form of exercise routine where high intensity/difficulty exercises are alternated with low to moderate ones. This allows for a period of “rest” so that the body can perform at a very high level during the high bursts. This type of exercise is very time efficient, which is great for today’s busy schedules. It affords more gains in aerobic capacity and more calorie and fat burning than a traditional moderately paced exercise.
You can create a plan with running or biking such as going at top speed for 1 minute then slow for 2 minutes and repeating this cycle 5 times for a 15 minute routine. You can also do it with exercises such as squats, pushups, rowing, jump rope, sit ups, or lunges. It just has to be difficult and you will reap the benefits.
Weight can be an indicator of overall health, especially were you’re carrying it. A disproportionate amount of belly fat is a stronger indicator than just obesity of your risk for having type 2 diabetes, high blood pressure, high cholesterol, and heart disease. This is because fat cells can increase hormones and inflammatory substances. Measuring belly fat is done by measuring at the level of the belly button, making sure the measuring tape is straight. If it is over than 40 inches for men or 35 inches for women consider trying to come up with a weight loss plan with your doctor.
Pilates is a century old form of exercise developed by Joseph Pilates. Its’ purpose is to build strength and endurance in the core(abdominals, low back, hips, and glutes) allowing for stability, control, and flexibility. It can be done on a mat on the floor or with equipment such as the reformer machine. Pilates aims to work on breathing, alignment, control, core or powerhouse, balance, and coordination. People who perform Pilates regularly note increased posture, endurance, smaller waist lines, and less pain.
Here are a few tips on how to reduce stress on the body when working outside.
• Warm up first by walking and stretching.
• Alternate positions or activities often.
• Sit on a bucket or stool instead of bending over.
• Use a wheelbarrow as much as possible.
• Plant in elevated potters so that you don’t have to kneel so close to the ground.
• Use proper body mechanics when lifting or pulling anything. Your power should come from the legs, not the back.
It is required to allow your body to be healthy to make physical gains. Stretching is required to maintain flexibility of muscles and should be done before and after an exercise routine. Maintaining proper hydration and nutrition is important to refuel the body after exercise.
Cross training is alternating the type of exercise or body parts that you are strengthening. This allows for parts of your body to rest and recover while you exercise others. Lastly, sleep is mandatory to help your body maintain its best function. It is not beneficial to get up early to exercise if you have had less than 7-8 hours of sleep.
We need to be able to differentiate it from pain, which can have a negative impact of fitness. Muscular soreness is a sign that you are working to your threshold, which will help you make gains. Pain however, is a negative sign that you are passing that threshold, and possibly causing injury.
“No pain no gain” is not the motto that you want to follow when exercising. Muscle soreness often peaks at 24-72 hours and is lessened by light repetitive movement such as biking. Pain is present despite rest and feels more sharp. If it continues longer that 1 weeks you should seek medical advise, and possibly physical therapy.
Some people think that people with arthritis shouldn’t exercise, or even that forceful exercise such as running can cause arthritis. This is a myth. Exercise is one way to help manage the pain associated with arthritis. It just requires performing a routine that is beneficial rather than irritating to your joints.
The goal is to do a program that allows for strength and endurance in a way that is less than body weight. This is best done sitting or laying, and aquatic exercises are always beneficial for this population.
Ergonomics is the study of people’s efficiency in their work environment. Sitting at a computer is the most common problem in a work or home setting. Ideally, the top of the computer screen should be at eye level and down. It needs to be close enough that you don’t lean forward to see it well.
The arms should be down at your side and supported there by arm rests. Your feet should be able to rest flat on the floor. The chair should have proper lumbar cushion and support so that you maintain an upright posture.
The most common area of pain is in the low back, or lumbar spine. The general diagnosis of degenerative spine problems are a common reason for back pain.
This is often seen in the older adult population, and sometimes includes leg pain. This set of conditions required a flexion based exercise program, which helps to open up the spine and decrease the amount of pressure in the area.
Extension exercises should be avoided and walking for exercise should be limited, as it is a common aggravating factor. See a Physical Therapist for a specific plan that can help reduce these symptoms and return you to functional activities.
Plantar fasciitis is inflammation of connective tissue in the arch of the foot, and causes pain with standing. Pain is often worst in the heel first thing in the morning, as the tissue is tightest then.
It is imperative for people with this diagnosis to wear proper shoes that provide good arch support. The plantar fascia needs to be stretched and the foot and ankle strengthened so that it has proper mechanics.
Pain on the side of the hip is often caused by greater trochanteric bursitis. This is an inflammatory condition of the bursa(a fluid filled sack) that is on the outside of the hip. It causes pain with side sleeping and repetitive motions like walking or stair climbing.
The muscles in this area are commonly weak, and need to be strengthened to stabilize the pelvis.
The combination of olive oil and leafy salad or vegetables is what gives the Mediterranean diet its healthy edge, say scientists. When these two food groups come together they form nitro fatty acids which lower blood pressure, they told PNAS journal. The unsaturated fat in olive oil joins forces … http://www.bbc.co.uk/news/health-27470115
Healthy eating and exercise have more benefits that just managing your weight.
They are two paramount factors in preventing, or reducing the impact of certain diseases such as Alzheimer’s, cardiovascular problems, and type 2 diabetes.
A healthy balanced diet and exercise can reduce the risk of developing type 2 diabetes by 60%. This disease, once developed can often be maintained or controlled when the person follows a healthy eating plan and exercises.
Exercise and a proper diet have also been shown to slow the aging process. Physical activity is the most effective tool to improve quality of life and functional abilities in age related problems.
Exercise and healthy eating have been shown to prevent normal memory loss as well as Alzheimer’s. A lower caloric intake is seen to decrease a genic cause for Alzheimer’s and reduce plaques in those who have the disease.
Obesity, high cholesterol and hypertension, which are all risk factors for cardiovascular disease, can all be controlled with healthy eating habits and physical activity.
Generally stated, a healthy diet consists of a variety of fruits and vegetables, lean meats such as skinless poultry and fish, and whole grain carbohydrates. Try to avoid sugar, saturated fats, and always monitor the serving size.
Pure Barre is one of the latest new types of exercise classes that you find popping up around town. It is a low impact class geared toward women that focuses on hips, thighs, abdominals and arms. It focuses on small almost isometric movements and a lot of them. This type of exercise is great for someone who may have joint problems that are typically irritated with jarring and jumping activities. If you are looking for an energetic high impact class that will really get your heart going this is not the class for you. But as a physical therapist, I do recommend many of patients that have prior injuries, arthritis or joint problems to try this. There are a couple locations in the Sarasota area. See Purebarre.com for a location near you. Do not start any new exercise program without consulting with your physician or physical therapist.
Jill Rose, DPT
Kaizen Total Wellness