Denver – Vail Orthopedics by Dr. David Oster explaining detailed information on shoulder stretching including rotator cuff.
Category Archives: Exercise
A back exercise that facilitates majority of our back body!
I like this exercise I incorporate it in 2 X per week . On my back & leg days! Try it and post a comment below! Let me know your thoughts and or questions!
By Stephen E. Alway, Ph.D., FACSM
Your back can be made more vulnerable to injuries if your job requires you to sit for long periods of time. This causes your hamstrings to shorten and pulls on the pelvis to impact the middle and lower back muscles, which increases the potential for shoulder, lower and middle back injury if the wrong stress comes along. One of the beautiful things about the hyperextension with dumbbell lateral raise is that almost every fiber in the back is activated in this exercise while also activating the hamstrings along the way.
This exercise will help your posture, strengthen your lower and middle back, and improve the quality of your entireupper body. Not only will your back look great from your hips to your neck, your back strength will protect you and reduce the chance of ever getting a back injury. You will find the isometric contractions in the lower back tough at first, but soon you will see a real difference.
Hyperextension of the vertebrae occurs when the extension goes beyond the point where the spine is in a straight line with the hip. Generally, excessive “hyper” in back extension exercises should be avoided because this can compress the vertebral disks and the nerves that exit between the vertebrae. However, the extension part of the exercise will activate all of the muscles along the spine.
Proper Exercise Form
1. Lie face down on a hyperextension bench. Place the posterior, lower part of your leg under the leg pads so that it rests just above the ankles and Achilles tendon.
2. Lie facedown so that your upper thighs lie on across the wide pad. You should be able to flex at your waist without any restrictions.
3. Flex your waist so that your torso starts perpendicular to the floor. Take a light dumbbell in each hand and lift them from the floor. In a controlled fashion, extend your back until your body is parallel to the floor. This will be your starting position for the next part of the exercise.
4. Lift the dumbbells upwards as high as possible. Keep them moving laterally to the side. At a minimum, your armsshould be parallel to the floor at the top position.
5. Hold the position at the top for a count of two, then slowly lower the dumbbells back toward the floor. Keep your upper body tight with your back parallel to the floor.
6. After completing your set of 10-12 repetitions and with the dumbbells landing toward the floor, lower your upper body back to the position where the waist is flexed.
7. Place the weights on the floor and take a short rest before starting into the next set. Repeat the series by slowly raising your torso parallel to the floor and completing the next series of dumbbell lateral raises.
Try to keep your upper and lower body in a straight line. You should also avoid jerking the weight to get things going. Keep each movement slow and controlled and avoid any swinging of your torso upwards so that you do not invite injury.
If you work carefully and with smooth, strict movements, your shoulders and entire back will respond by strengthening and firming. In addition, the muscles of your middle back (between the shoulder blades) will be strengthened and toned by hyperextensions with dumbbell lateral raises.
Illustrations by William P. Hamilton, CMI
References:
1. Guo LY, Wang YL, Huang YH et al: Comparison of the electromyographic activation level and unilateral selectivity of erector spinae during different selected movements. Int J Rehabil Res 2012;35:345-351.
2. Moore, K.L. and A.F. Dalley: Clinically Orientated Anatomy 4th Edition, Lippincott Williams & Wilkins,1999, pp-432-474; 690-698.
3. Minning S, Eliot CA, Uhl TL, et al:. EMG analysis of shoulder muscle fatigue during resisted isometric shoulder elevation. J.Electromyogr.Kinesiol. 2007;17, 153-159.
4. Reinold MM, Macrina LC, Wilk KE, et al:. Electromyographic analysis of the supraspinatus and deltoid muscles during 3 common rehabilitation exercises. J.Athl.Train. 2007;42, 464-469.
5. Yoshizaki K, Hamada J, Tamai K, et al:. Analysis of the scapulohumeral rhythm and electromyography of the shoulder muscles during elevation and lowering: comparison of dominant and nondominant shoulders. J.Shoulder.Elbow.Surg. 2009;18, 756-763.7666
Video on Advanced IT band myofascial release technique
50 REASONS TO TAKE EXERCISE OUTSIDE
Hi Fit Friends, hope this article finds you!
I found this great article on fun energetic ideas of exercise outside and why it is better then always being in the gym.. Please also join me in BOOT CAMP. CLICK ON MY BOOT CAMP LINK FOR MORE INFORMATION.
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Enjoy all the perks — and avoid the pitfalls — of exercising outdoors this summer.
Summer is finally here, and with it come countless opportunities to get moving in the great outdoors.
While you may not want to give up your gym and studio workouts entirely, you might want to consider squeezing in some activity en plein air whenever you can.
The world is your playground, and the range of fun and surprising workouts is nearly endless. They’re effective, too: Your outdoor excursions can offer strength-building, fat-burning, balance-refining boons — among plenty of other health benefits.
“Humans want and need to be near the natural world,” says trainer Tina Vindum, author of Outdoor Fitness and the accompanying website and training program focused on fresh-air workouts.
Air quality is generally two to five times better outdoors than in, says Vindum. Natural, outdoor light provides essential vitamin D, enhances mood, improves sleep, and alleviates symptoms associated with seasonal affective disorder (for more on that, see “Here Comes the Sun”).
The uneven terrain also provides novel — and beneficial — stimulus to the nervous system, notes Life Time Alpha Training instructor Devon Bates, NASM-CPT, USAW, who teaches outdoor exercise classes in Columbia, Md.
“When you’re jogging, running, or cycling outdoors, the changing sights, sounds, and landscape send signals to the brain that running on a treadmill or cycling in a studio simply cannot duplicate,” says Bates.
Subjective tests also indicate that outdoor exercisers receive a bigger boost in vitality, enthusiasm, pleasure, and self-esteem (and a greater reduction in tension,depression, and fatigue) than those who solely work out indoors.
According to the Environmental Protection Agency, many of us spend as much as 90 percent of our lives indoors. Temperature, sound, light, and textures are all controlled indoors — and the result can be a body- and mind-numbing experience.
“When all the sensory stimulation you receive from the environment is the same, parts of your brain go to sleep,” says Frank Forencich, author of Beautiful Practiceand founder of Exuberant Animal. “The body isn’t as intelligent as it could be.”
Outdoor activity helps acclimate your body to the unique temperature, terrain, and weather conditions where you live, explains Forencich. “You actually start to inhabit your habitat.”
Ready to head out? These destination ideas, safety factors, and creative exercises will help you make the most of your outdoor workouts this summer.
STAKE OUT YOUR TERRITORY
The first step to outdoor workouts is figuring out where to do them. When you have easy access to woods, water, or a well-maintained running trail, it’s a no-brainer. Urban dwellers may have a tougher time. Where green space is limited, you may need to wander farther afield to find an appropriate exercise spot.
Your workout location will go a long way toward determining the type of workout you’ll have, says Vindum. The first option, good for city and country dwellers alike, is (1) the single-site workout: Grab the equipment you need, drive or carry it to a yard, field, running trail, or other green space, and go crazy.
Another option is (2) the traveling workout, in which you cover territory throughout your session: Run one block, do 15 pushups; run another block, do 20 squats; run a third, hold plank pose for 30 seconds. Repeat for anywhere from 10 minutes to an hour, sprinkling in body-weight moves of your choice between brief periods of running.
(3) The destination workout is broken up into three segments. “You run to the exercise space — a beach, say — at an easy pace,” says Vindum. “Then you perform body-weight strength drills at the location. Finally, you perform a ‘movingmeditation’ on your way home,” breathing easily to get centered and clear your mind as you walk or jog slowly back to your starting point.
Can’t think of any appealing spots near you? Don’t give up, says Vindum. “Nearly every city, no matter how densely populated, has green spaces tucked away. (4)Look at a map of your surroundings to find them.”
In addition to finding a place for a great workout, identifying those workout spots will also help you get to know your neighborhood more intimately. Nothing showing up in your vicinity? (5) Google “parks” in your area for more options. Even if no officially designated parks or green spaces come up, you may still stumble on potential workout spots simply by striking out on foot (or bike, skateboard, or in-line skates).
Some cities have even installed (6) adult jungle gyms with suggested workout ideas along trails and waterfronts.
If there’s water nearby, (7) swimming, kayaking, and stand-up paddleboardingare great options.
(8) Uneven surfaces — hills, hiking trails, beaches with rocky terrain — add an extra challenge.
RESPECT YOUR HABITAT
Too much time in climate- and security-controlled environments coaxes us into a state of mental and physical autopilot. Outdoors, irregularities and hazards abound.
To stay on the right side of them, says Forencich, (9) tune in to your environmentand be aware of your surroundings. “Remember the leopards,” he advises. “Back in Paleo times, the wilderness was a predator-rich environment, and inattention was potentially fatal.” These days, you may not be in much danger of becoming a big cat’s dinner, but there are still plenty of bees, ticks, spiders, snakes, and biting insects out in the wild.
(10) Learn the particular natural dangers of the area you’re traversing (there is usually posted signage if large animals have been seen in the area), (11) stay on paths, and don’t poke around stones, tree roots, or small caves, where, depending on your geographical area, you may happen upon something venomous.
During tick season, (12) check yourself for hitchhikers after your workout, especially on your ankles and lower body.
More likely than a run-in with a dangerous creature is a close encounter with gravity: “We’re not accustomed to moving on uneven ground,” says Vindum. (13)Avoid spills by staying fully engaged. “When you’re running outdoors, keep your toes up and look at the ground 10 to 15 feet in front of you rather than straight down,” she says. That builds sensitivity in your feet that allows you to easily run past, or over, obstacles without having to stare at the ground the whole time.
When running, hiking, or walking along busy roads, (14) “face traffic,” says Bates. “Don’t depend on drivers to be vigilant.” Evenings and early mornings, he advises,(15) “wear bright or reflective clothing,” for maximum visibility. And if you work out alone, (16) always let someone know where you’re going and how long you plan to be gone.
Another common danger is dehydration. If you’re not positive that water is available at your destination, (17) drink plenty before you set out and carry a full bottle with you, especially in hot weather. Drink according to thirst throughout your workout, and stick to water (rather than sports drinks) for sessions of 60 minutes or less. If you work out for longer, pack a piece of fruit or a sports gel.
Forencich recommends making the outdoors your sanctuary, and keeping it free of everyday distractions. (18) Converse with the outdoors, not people on the phone, he advises: “If you’re talking about work, gossip, or the news while out on a hike,” he says, “you’re not getting the full benefits of the experience. (19) Better yet, leave your phone in the car,” he suggests. Want your phone because you’re worried about getting lost sans GPS? At least turn it off so you’re not tempted to tweet (#completelyunplugged) while trying to commune with nature.
Taking that advice one step further, Vindum suggests you (20) ditch your earbuds: Instead of blasting your tunes, “exercise in silence, and take in the smells and sounds that are all around you.”
Want to celebrate your all-natural primitive exercise experience? If your nose starts running, (21) try “the farmer’s blow.” Just plug one nostril and blow straight down. This method of clearing your sinuses without the aid of tissue paper (while arguably gross) is acceptable as long as you’re aware of who’s around you, says Vindum: “You just don’t want to hit someone with that stuff — it’s a flying biohazard!”
TAKE IN THE ELEMENTS
Perhaps the biggest reason people exercise indoors is to avoid the elements. In inclement weather, staying indoors may be advisable.
But aside from heatstroke or hypothermia-inducing temps, a certain amount of(22) temperature variation can be good for you, says Forencich. Indoor heat and air conditioning, he points out, deprive our bodies of contrast. “We don’t shiver and we don’t sweat, which means we don’t burn as many calories throughout the year,” he says. “So go outside, get cold, get hot. As long as you avoid the truly life-threatening extremes, your body will benefit.”
(23) Outdoor light benefits you in ways that your office fluorescents don’t. Both blue light (predominant during morning hours) and red light (strongest in the evening) can help with sleep regulation.
One other type of exposure you want to be moderate about is (24) running barefoot. It’s fun but can lead to injury, says Forencich: “If you’ve worn shoes your whole life, you’re not going to regain the foot strength and sensitivity of a Paleo hunter-gatherer in one afternoon.” While barefoot walks on a forgiving surface like sand or grass can give your feet a nice break from shoes, running barefoot for long periods — on any surface — can be problematic, he says.
NATURE’S GYM
Once you’ve decided on a time and place to release your inner Tarzan or Jane, the next step is to figure out what you’ll do once you get there. In most cases, all you’ll need is your body and a bit of creativity to make the most of what’s available in your surroundings.
(25) Go freestyle. “Seek out experiences you can’t have indoors. And feel free to let loose a little,” Bates says.
If there’s a (26) cool rock near your workout space, stand on it, lift it, place a foot on it, and do lunges. If there’s a steep incline, (27) scramble up as fast as you can a few times. If there are fallen leaves, (28) play “nature’s hopscotch” and leap from one to the next, suggests Forencich.
Another fresh idea: Take advantage of the open space and base your entire workout on different (29) forms of locomotion like jumping, skipping, leaping, and hopping for the lower body, or crab-walking and climbing for the upper body.
Focus on (30) traveling in all directions: forward, backward, diagonally, to the side, and rotationally.
One of Vindum’s favorite outdoor options is the Tree Workout: “Find a sturdy tree and do everything you can think of near it or on it.” For example, (31) do a 90-second tree-wall sit: Put your back against it, and bend your knees and hips to 90 degrees. (32) Or try self-assisted pull-ups, looping both hands over a high branch and bracing a foot on the trunk. Advanced exercisers can kick up to a (33)handstand against the tree and hold the position, or even do handstand pushups.
(34) Walk across a log to work on balance. Experiment with deadlifting, overhead pressing, or swinging a fallen tree branch or other natural objects you stumble upon.
While a heart-rate monitor can be handy initially for gauging your effort level with unfamiliar activities, it’s best to switch over to your internal monitoring systems as soon as you can.
(35) “Let sweating and heavy breathing be your guide,” suggests Forencich. Feel the intense pleasure that comes with graceful, powerful movement, he says. “The motivation is in the movement itself.”
TOP MOVES FOR OUTDOOR EXERCISING
(36) Body-weight moves like squats, get-ups, burpees, lunges, and pull-ups (on tree branches or monkey bars) work just as well outside the gym as in, and have the added benefit of working on uneven surfaces and asymmetry — which challenges balance and core control. For another challenge, (37) try pushups with your feet on a hill incline. Perform squats while facing downhill for a deep stretch.
(38) Sprinting as fast as you can is the ultimate outdoor activity. It builds lower-body strength and cardiovascular fitness. Pace off a distance of 100 yards or more and perform repeated 100- to 300-yard sprints. Walk slowly back to the start (this is your rest) and repeat.
(39) Hill runs and (40) stadium-step dashes are great for advanced exercisers looking for a tough challenge. Sprint up, walk down — and watch your step.
(41) Fartlek (or “speed play”) is when you vary your speed to walk, jog, run, or sprint through whatever terrain is available — a trail, suburban sidewalk, or mountain path — for a set period (say, 10 minutes).
(42) Bear crawls (face down, traveling on hands and feet) and (43) crab walks(same concept, but face up) are great ways to work both your upper and lower body.
Think back to (44) your favorite childhood games. Play tag, Simon Says, or Red Rover.
(45) Join a summer rec league or start your own softball, dodgeball, kickball, or volleyball team.
Grab a couple of friends for a few rounds of (46) Double Dutch. Jumping ropebuilds agility and improves conditioning. Or play (47) hoop toss. This three-person game requires a ball and a hoop. One person roams while holding the hoop as the other two toss the ball between them, passing it through the hoop each time.
Plan out repeatable (48) agility drills and run between trees, park benches, lampposts, or other obvious place markers. Plan a sequence that takes about 10 seconds (for explosive power) or 30 seconds (for endurance and strength), and repeat.
(49) Obstacle courses offer combined agility, strength, and speed training by requiring crawling, climbing, and sprinting. Leap rocks, traverse monkey bars or fallen logs, crawl beneath low branches, scale trees. Repeat several times or play(50) Follow the Leader with a training partner, working on efficiency and form with each repetition.
There you have it: 50 tips for making the most of summer without sacrificing your fitness or fun. So, what are you waiting for?
I FOUND THIS ARTICLE FROM BELOW ADDRESS
https://experiencelife.com/article/50-tips-for-taking-fitness-outside/
Cardio versus weights which one burns more fat & builds muscle?
If you are reading this, you are interested in my perspective! I appreciate your interest and support. Let us go deeper into this topic. Consider these two scenarios. At the gym, one person is going through a 30 minute stepmill or elliptical machine workout at a moderate intensity. Across the gym, another person is doing a vigorous, fast-paced 15 minute kettlebell routine. This kettlebell exerciser is going as hard and fast as possible and taking minimal rest.
Both workouts will trigger a hormonal response and cause an oxygen deficit. Oxygen Deficit? Known as EPOC (Excess Post-workout Oxygen Consumption), this is what causes your metabolism to heighten and stay heightened for some time after your workout is over. Think of it like pedaling a bike really fast; you continue to move even after you are done pedaling. You continue to burn calories after you are done working out.
The differences between the workouts is the kettlebell exerciser will produce a much more powerful response to and create a bigger oxygen deficit than workout 1. This means that their metabolism will be raised higher and longer than the person on the stepmill/elliptical. Also, the weight of the kettlebell will help build muscle!
Interestingly, the stepmill/elliptical exerciser will actually burn more calories during the workout. This is because the workout is twice as long. However, the kettlebell exerciser more calores AFTER the workout. The body needs more oxygen ( EPOC ) after the work out which requires more energy. The building of muscle will also take energy. So you end up burning more calories after your HIIT work out as well. This way of working out is becoming more popular. Many 30 minute or 1 hour group HIIT classes are popping up (Les Mill’s GRIT, Orange Theory and more)
I have spent a lot of time in the gym testing these theories out. I am in my most optimal shape when I am doing some type of HIIT (high intensity interval training) that include strength. I do my workouts in a hour. I spend less time at the gym and have better results. Try it! Consult me for fun, safe kettlebell exercises and HIIT workouts! I hope this gives you another prospective. Please comment below with any questions! See you in the gym or on the trail!
Following up with ankle tips for MFR and training on running!
Think you can’t squat because of a bad back? Tight hips? Weak knees? You may want to look lower down in the kinetic chain — the problem may just be tight ankles.
The role mobile ankles play in many fitness pursuits is under-appreciated, says Kelly Starrett, DPT, author of Ready to Run, who runs the popular website MobilityWOD.com. When the ankle joint can flex and extend optimally, he notes, it allows you to tap into the strength of your legs, hips, and glutes.
Conversely, when your ankles are tight, it’s as though your strength is locked up. Your legs may have the strength to squat 200 pounds, but without adequate dorsiflexion, you may find it impossible to squat to parallel without your heels coming off the floor and knees lurching dangerously forward.
Immobile ankles not only inhibit fitness, but may also cause pain in the heels, Achilles tendons, calves, shins, knees,hips, and lower back, inhibiting proper gait.
Want to assess your ankle mobility? Stand with feet slightly wider than shoulder width and, maintaining a neutral spine, squat down. If you can’t squat to parallel while keeping your heels down and knees in line with your toes, tight ankles may be the culprit. Starrett recommends these drills, which focus on the connective tissues of the lower body.
The Invisible benefits of Exercise!
Good information on the 6 hidden extra benefits of exercise! A quick read and reminder to stay motivated in your exercise routine.
The Invisible Benefits of Exercise
Six surprising reasons to sweat that go far beyond vanity
Muscle tone and weight control. For the past decade, these benefits have topped the list of reasons why we exercise, according to the Sporting Goods Manufacturers Association’s annual report on the fitness industry. They consistently edge out others—like “feeling good after” and “increased energy”—we can’t see in a mirror.
That doesn’t mean we don’t care about the stuff we can’t see. We assume, for instance, that the effort to break a sweat leads to better cardiovascular health and a lower cancer risk. And extra energy and happiness are still key benefits.
But the breadth of invisible boons goes even further, affecting everything from our dating lives to our bowel movements. So the next time you’re stressing about a few stubborn pounds or a less-than-cut quad, focus on these six invisibly awesome effects of your efforts. We’ll start with your pain tolerance.
1. You Feel No (or at Least Less) Pain
Think of pain in one of two ways: pain threshold, when you begin to feel it, and pain tolerance, the max amount of pain you can sustain. Dr. Jonas Tesarz led a study that found athletes have higher pain tolerances than average folk. He suggests that there are objective differences in central pain processing between athletes and non-athletes, though he’s uncertain if athletes acquire the ability to tolerate pain through training, or if they train because they already tolerate the pain well. What he does know: “Higher pain tolerance may be an important step for outstanding performance” in your sport.
That heightened pain tolerance helps far beyond a workout or sports competition. Because of it, says Sims, smaller pain-inducers like day-to-day stress will have less of an impact on your life. It comes down to the mind-body connection. “Athletes ‘push’ their way through exertional pain and their brains learn suppression under stress,” says Sims. “Moreover it is the mental strategies employed that aren’t even conscious—positive self talk or competitive pushing—that lead to less perceived pain due to the want of the better outcome,” she adds. Those skills transfer to other stressful encounters in life—like traffic jams or conflicts at work.
2. Your Brain Gets Super-Charged
When compared to less-fit peers, athletes have larger brain volumes in the basal ganglia and hippocampus, areas associated with thought, action, behavior, decision-making, and memory, says Sims.
That doesn’t necessarily mean you can exercise your way into Mensa. The relationship between brain volume and intelligence is hotly debated. While brain volume hasn’t been directly tied to intelligence (if it were, sperm whales would rule the world), smaller brain volume has been linked to disorders like Alzheimer’s, depression, and even schizophrenia, leading some to believe bigger is truly better, at least in health. And growing your hippocampus, studies have found, can improve spatial memory, or the memory of one’s environment, like the layout of your house or hometown.
One of the ways it grows is through endurance exercise, research shows. Exercise can trigger the growth of new nerves and synapses—the junction points between different nerves. A stronger network in your noggin means a better functioning brain.
How much do you need to workout to see those benefits? Not as much as you think. One study found that 40 minutes of moderate-intensity aerobic exercise (60 to 75 percent of max heart rate) three days a week in older people increased brain volume by 2 percent. Another performed in older adults with mild memory impairments found that twice weekly, hour-long sessions of aerobic activity, like a brisk walk, increased hippocampal volume.
3. You’re Sexier—No Six-Pack Needed
Men’s sweat contains the odorless pheromone called androstadienone, a chemical believed to boost a woman’s mood and levels of cortisol, a hormone linked to sexual arousal. “As it is derived from testosterone, it is a strong attractant for women,” says exercise physiologist Stacy Sims. In fact, a 2007 study found that women who were exposed to androstadienone before a speed-dating event rated men as more attractive than those who weren’t exposed to the pheromone.
Women also give off a pheromone called estratetraenol. Researchers believe it works in a similar manner, enhancing men’s mood and arousal, though the effects are less noticeable.
Beyond pheromones, the improved circulation and cardiovascular function that come with exercise can lead to better sex. More testosterone means stronger erections too—and increased physical activity has been linked with better sexual function in men—including protection from erectile dysfunction. A studydone on women taking antidepressants (known for dampening libido) at the University of Texas at Austin found that ladies were 169 percent more turned on watching an erotic film when they spun on a stationary bike for 20 minutes beforehand than they were watching the movie without exercise.
4. You Crave Healthier Food
“Most people know that exercise affects appetite, but many don’t know that it also affects food choices—in a good way,” says Matt Fitzgerald, sports nutritionist and author of Diet Cults. Studies like this one in The American Journal of Clinical Nutrition have found that an intense workout, like an hour of running at 70 percent maximum aerobic capacity, reduces the desirability of high-calorie foods.
Researchers believe the result may have to do with thirst. The brain may lower-calorie fare as being more water-dense, so that’s what it craves when we’re dehydrated after a workout.
It could also be that training—coupled with daily intense exercise—helps regulate blood sugar and hormonal hunger controls. “There is also a large body of scientific evidence to show that athletes are also more aware of their bodies than sedentary folks,” says Sims. They can distinguish things like muscle fatigue more easily and determine when hunger is really hunger, rather than, say, boredom.
5. Your Bowels Flow Freely
You can thank your workout for keeping your GI tract unclogged. During exercise, your intestines actually experience reduced blood flow, which slows motility. But the extra oxygenation and blood flow you experience post-workout keeps everything moving through your system, says Sims.
Why that matters: Poop problems are more than just embarrassing. Constipation can mean everything from hard-to-pass stools to vomiting. (Or rectal prolapse—when part of your intestine pushes out. Don’t Google image that.) But the exercise benefits don’t stop at fending off a stomachache or an emergency bathroom run. “The movement associated with running increases the transit rate of digested foods through the lower bowels, decreasing risk of colon cancer,” says sports physiologist Dr. Allen Lim.
Just remember: You need to pair your exercise with healthy fiber and fluid intake. The recommended fiber intake for adults under 50 is 38 grams for men, and 25 grams for women. For men and women over 50, it’s 30 and 21 grams per day, respectively. To put that in perspective, the average apple has between 4 and 5 grams of fiber.
When it comes to water, the Institute of Medicine recommends women drink approximately 2.7 liters (91 ounces) a day, while men should aim for approximately 3.7 liters (125 ounces).
“A dehydrated athlete who sits on a bike can get really constipated,” says Lim. So drink up.
6. You Become Unbreakable
You build muscle by creating micro-tears in those tissues when you work out. While you’re resting, your body repairs those tears, ultimately building your muscles back stronger, and sometimes bigger. The same goes for bones. When you’re forced to work against gravity, your muscles pull on your bones, forcing them to remodel and become stronger. The result: you’re less prone to fracture—or to getting hurt going about your day-to-day tasks.
Having stronger muscles can even prevent you from breaking a bone. A noteworthy Australian studyfound that calf circumference was linked to tibia pain—in fact, each 10 millimeter reduction in calf circumference increased the risk of tibial stress fracture fourfold. It could be that the electric properties of leg muscle tissue, combined with lean muscle mass, allows those muscles to dampen impact forces when your feet strike the ground, which helps keep you injury-free.
So hike. Run. Dance. Jump. It’s never too late to start working on your muscles and bones. In a recent study, researchers from Copenhagen found that 70-year-old men who played soccer for one hour twice a week for four months improved muscle function by 30 percent—and bone mineral density by two.
This article has been copied from an out side online.
Jan 9, 2015
Happy Holidays
Thank you for a very wonderful, fit, energetic 2014. I appreciate each and everyone of you. Thank you for supporting me and my business throughout the year. It was remarkable and humbling to see all the changes with each and every one of you. I will continue to bring energy, fun and challenge to you in all of your workouts as we go into the 2015. Please do not forget to stretch before and after your workouts. Even Santa and his Reindeer do it. HEHE.
Are you getting enough light for a better nights rest & recovery?
New research reveals a surprising sleep saboteur. Our expert explains how to increase exposure so you can rest better.
Monday, December 1, 2014 | Lee Walker Helland
Wake before the sunrise, hoof it to the office, grind at your desk, hit the gym, head home for dinner, engage with gadgets until you fall asleep, and repeat. This is the rhythm of the modern urban professional, for whom seeing the (actual) light of day is a rarity.
In general: “Falling asleep depends on strength of your circadian rhythm,” says Alex Zimmerman, Senior National Tier 4 Manager, who’s been involved with some new sleep initiatives with Equinox clients. Probably the biggest driver of a healthy rhythm, Zimmerman says, is maintaining consistent bedtimes and wake times.
But it turns out that not getting enough light during the day can disrupt your hormone production, promote sleepiness and wakefulness at the wrong times, and throw your circadian rhythm out of whack, Zimmerman says.
We think of darkness as the only driver of sleep, but exposure to light, it turns out, plays a fairly crucial role in determining the time at which you’ll reliably drift off for the night. A recent study in the Journal of Clinical Sleep Medicine found that employees who work near windows get close to twice as much sunlight as those who spend their days without natural light—and enjoy 46 extra minutes of shuteye every night, too.
Taking in bright light early in the day sets off a chain of hormonal reactions resulting, finally, in a well-timed release of evening melatonin, the stuff that makes us feel sleepy. Failing to expose ourselves to bright light in the morning or limiting your light exposure to flickering fluorescent bulbs (if you wake up in a dark apartment, ride to work in an underground tunnel and slave under office lights all day, this is you) can mean delayed melatonin, tossing, turning and, cumulatively, a big old sleep deprivation problem and all the fun that comes with it.
Add that to your bad nighttime habit of staring into brightly-lit screens, Zimmerman says, and you’re telling melatonin “don’t come ever,” since light suppresses it fairly effectively.
What to do? Zimmerman recommends:
Focus on light. The brighter the rays you’re exposed to, the better they strengthen your circadian clock. To put things in perspective: The sun is strong to the tune of 40,000 lux; office lights put out a wimpy 500. Go outside and soak up the sun, preferably early in the day. If that solution doesn’t suit you, consider light therapy—some of the boxes on the market these days emit 10,000 lux, meaning you can get what you need in a half hour or less.
Stick to your regular sleep and wake times—even if you’re having trouble falling asleep, and even on the weekends. Yes, it’s tempting to sleep until 11am on Saturday and Sunday if you’re not falling asleep until 1am most nights, but try to resist the urge. “If you wake up at 7am weekdays, then aim for no later than 8am on weekends,” Zimmerman says. Sleeping in—even just two days a week—can further weaken your circadian rhythm and make it even harder for you to get to sleep at night.
Ditch the screens at night. We’ve all heard this advice, but still we don’t heed it. Solution: Just completely remove gadgets like phones, Tvs and tablets from your sleep space, so you won’t be tempted to stare at them and send your sleep-making melatonin into the dark night. Stop screen gazing an hour before bed; try deep breaths and stretching instead.
Those of you who live in Colorado have an advantage. The sun shines more here through out the year then any other state.
Keep smiling and training!
Shari
Leg work out with cardio
LEGS AND HI INTENSITY CARDIO in 1 hour!
This work out will work your legs and bring your heart rate up. I listen to my body for rest times. I also move pretty quick from exercise to exercise when I need to stop and rest I did! Listen to your body and joints. Have fun and keep moving!
3 sets each of 1 and 2 paired exercises
1) Balance lunges (1 leg on bench behind you 1 leg on floor in front )drop back knee down deep
2) Super set with jump rope
1) Single leg stiff leg while balancing on a 10 inch box and pulling 1 arm cable row
2) Super set w seated Latt row I like this for movement around my spine
Barbell back squats light weight with good range of motion 3 sets then move to next exercises.
1) Single leg leg press 10 reps each then finish w both legs 10 more reps
2) Super set w Single leg extension same reps as press then Cardio 1 min. battle ropes
1) Leg curl seated machine
2)super set with abduction machine and then more 1 min. battle ropes
1)Hold 45 lb plate with both hands shoulder height Plie squats 15R
2)Super set w Hip raises for glutes w 45 lb plate lying on the ground wight in heels 20R straight up then isolate each leg alternating squeezing each glute 20R
Then Cardio interval box jumps or tire jumps 15 R
Stretching and foam roll.
Shari & Balance 2bfit