Archive for Reduce

6 Methods to Reduce Exercise Injuries

Exercise injuries are commonplace. They are however easily avoided if you adopt this 6 step program to ensure your body is ready to undertake any exercise.

1. The warm-up

Imagine your muscles as plasticine, when they are cold and stiff they are more likely to break apart. Simple stretches for example, walking lunges, high knees or gentle arm circles are one of the best methods to warm-up your muscles before undertaking any exercise.

2. The surface

Undertaking some training on a surface which is unstable significantly strengthens your smaller muscles thereby helping you to stabilise your joints and enhance your overall body control. Becoming used to training on an unstable surface ensures you are far less likely to develop any injury. Alternatively, practising with a Swiss ball or a power plate are all very tried and tested methods to incorporate into your training regime.

3. Core strength

For the most part, exercise movements require a transfer of energy from one section of the body to another. This force will always first travel through your core. Should your core muscles become weak or tired, less energy can be transferred through it and therefore this places more stresses on other areas of the body potentially resulting in injury.

4. Footwear

Choosing the right trainers for your exercise is a great way to avoid any injuries. Many injuries are caused by wearing inappropriate footwear for the exercises you are undertaking and exercise trainers are designed to support and grip your feet during exercising. Most of the professional retail outlets involved in the exercise market are able to offer you the most suitable footwear in the exercises you are undertaking therefore, speak with an individual and advise them what sport and/or exercise you are requiring your footwear for.

5. Flexibility

Having a flexible body translates into a greater range of motions freely available within your joints. Flexible joints are far better for absorbing any shocks and warm down static exercises will help with your flexibility as will attending a yoga class.

6. Listen

Pay attention to what your body is telling you. Your body has inbuilt mechanisms to alert you when you are overdoing it. Injuries occur when people are not listening to their body telling them to slow down. Overtraining, lifting too many weights, or overstretching can all cause exercise injuries.

Jamie has been writing articles online for several years and runs many websites. His latest Phil and Ted Strollers website around children’s pushchairs is worth a visit. Pop along to Phil and Ted Stroller and see what we have to offer.

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A Trip To The Past Can Reduce Your Waistline


Rock Hill, South Carolina (PRWEB) April 21, 2015

As AMC’s Mad Men kicks off its final season this year, the dramatic cable series has again renewed interest in the decades the show portrays. From fashion for men and women to decorating for office and home, the series has influenced designers to revisit the 1950s and 60s, even sparked viewing parties where classic TV dinners are served.

Dr. Myo Nwe, author of the weight loss guide “Fat Me Not” says a trip back to the 1950’s might give people a better perspective on how large meal portions should be. In decades past, she points out, Americans never felt compelled to over-indulge in the fashion seen today.

“Even those familiar TV dinners from the 50s demonstrated a much healthier and more practical portions,” Dr. Nwe explains. “And they weren’t the overly-processed options we see on the market today.”

“From these new fast food platters to those all-you-can-eat buffets, we Americans have somehow lost touch with how much nutritional intake a person actually needs,” she explains. “Everybody knows the basic size of a classic TV dinner, and that is much closer to what’s appropriate for a single meal.”

Dr. Nwe, co-developer of the SlimPlate Weight Loss System, is an author and director of the Ace Medical Weight Loss Center in South Carolina. As an internal medicine specialist, Dr. Nwe says she’s seen first-hand what the new American diet is doing to our organs, our lifestyle and our longevity.

After restaurant chain Applebee’s this week announced a new appetizer menu available in three different portion sizes, Dr. Nwe says she supports those restaurants attempting to reign in overindulgence.

“We’ve somehow tricked ourselves into believing that because we live in the land of plenty, that this is how much we should consume,” she continues. “This is madness, it follows no scientific reasoning and has no nutritional basis.”

“The amounts I see patients eating as their standard diet can be mind-boggling,” she admits. “Some people regularly intake twice their recommended daily fat in just a single meal. To think there’s no price to pay for those choices is beyond short-sighted.”

“And it’s not entirely our fault,” she adds. “Fast food companies and other food suppliers manipulate the sugar and salts levels specifically to make us crave more. But when those changes start altering our perception of how much is a normal amount to eat in a single sitting, it warps us. It convinces new generations that these portion sizes are appropriate, and that’s very dangerous.”

Nwe says this is why she and fellow internal medicine specialist Dr. Sandeep Grewal developed their Slimplate Weight Loss System, designed specifically around better portion control. The system features specifically measured plates, bowls, saucers and cups that provide easy-to-follow recommendations on proper amounts to consume.

“Most people never gorged like this 50 or 60 years ago,” Dr. Grewal says, “it would have been unheard of. Yet today, it’s somehow normal. And it’s scary to think just how quickly these choices can change our very way of life.”

Dr. Nwe developed the actual health plan that’s included in the SlimPlate System, one which gradually eases users toward healthier standards. “We knew people would have greater success if they could tackle this problem a little bit at a time.”

More information about the SlimPlate Weight Loss System is at http://www.slimplatesystem.com

Attribution:

Brand Eating (Mar. 6, 2015) – http://www.brandeating.com/2015/03/applebees-adds-portion-flexibility-to-appetizers.html

The Friday Flyer (Apr. 17, 2015) – http://fridayflyer.com/2015/04/17/mad-men-party-takes-attendees-to-the-1960s-in-nyc







Exercise Can Reduce Weight

Going through this article would be a great way to set you off on the path to quickly lose weight. After having gone through it, you will see why. Fat loss exercises are a key component of a weight loss program. Most people would opt for an easier alternative where available but nothing good comes easy. The cardio and weight training exercises in themselves are not sufficient though, and must be done in tandem with a balanced diet.

Among the fundamental components of a weight loss routine is controlling what one eats in quantitative and qualitative terms. A rigorous physical exercise program that does not factor good eating habits is at best weak and at worst unsafe. Fat is an important component of the digestion process. Excess fat is however unhealthy and the intake of foods rich in fat should be reduced. The same applies to processed sugars. Eating foods in their naturally occurring form is encouraged.

Workouts that target the heart and blood circulatory system are referred to as cardio exercises. They are mainly aimed at drawing on the excess body fat, converting it into usable energy that drives the exercise process. The deep breaths that are necessitated by the intensity of these routines improve the body’s respiratory process. The pace at which blood enters and leaves the heart subsequently goes up and the extra demand on this important organ actually strengthens it.

Weight training is many times associated with body builders and competitive weight lifters. However, the use of weights is important especially where there is need to focus on a particular part of the body. The weights used do not have to be very heavy but just right relative to one’s size and the body part targeted. The energy required during the lifting not only develops the muscle but it concurrently burns fat in the process.

Finally, a change in one’s daily routine may be necessary. Many people are often disappointed when after starting on a weight loss plan, do not see the results they would have anticipated within a certain time. The key to successful weight loss is consistent application – there are no magic fat loss exercises! Deliberate decisions have to be made every day on what one eats and the day-to-day activities that would support the weight loss program.

Successful weight loss is not impossible goal to attain. One needs to eat right, engage in a well-structure exercise regimen preferably with the assistance of a fitness expert and incorporating these health choices daily.

For a more in-depth look at some advanced weight loss techniques, go ahead and visit The Fastest Way To Lose Weight! (just click the link to the left!). We have compiled a massive amount of weight loss guides and information for your use – so click the above link to read more about some of the fastest ways to lose weight!

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Wright Now Fitness: Keep Moving to Help Reduce Low-Back Pain


(PRWEB) February 04, 2015

Low-back pain is a common condition that affects people of all ages, particularly those who are 30 to 55 years old. Back pain is the second most common malady seen in doctors’ offices and low-back pain is the second principal cause of work absence. If this is something that you have personally experienced, there is a lot you can do to improve your condition.

    For the majority of back ailments, although it might seem counterintuitive, active recovery is recommended by health professionals. Immobility including standing and sitting for long periods of time, and bed rest (except during times of severe pain) are not recommended, and can actually make symptoms worse. Additionally, returning to activities of daily life as soon as possible is an important part of recovery.

    Low-back pain can be caused by a variety of conditions including, but not limited to, sciatica, herniated discs, spondylolysis, spondylolisthesis, lumbar sprain or strain, compression fractures, and spinal stenosis. It is important to be examined by a physician because treatment can vary based upon the condition.

Exercise tips to help with low-back pain recovery:

     Low-back exercises have the most beneficial impact when implemented on a daily basis.
     Exercise that causes pain is not beneficial and can affect proper exercise performance.
     Low-back pain and function recovery can take as long three months or even more, so hang in there and stick with your program.
     Try to avoid any daily activities that cause pain in your lower back.
     Within the first two weeks that lower back symptoms first appear, most of the time, it is beneficial to engage in low-stress aerobic activities such as walking, swimming, and/or using a     stationary bike as soon as you can.
     Stretching will have the most affect on pain relief and strengthening will cause the greatest improvements in function.

    Once the initial low-back flare up has subsided, exercise becomes the main goal of lower back recovery and care. Core stability is a primary focus of low-back pain programs. The core is considered the cervical (neck), thoracic (upper and middle back), and lumbar (lower back) spine, as well as the shoulder and pelvic girdles. A lower back exercise program should target these areas with the intention of improving stability first, then muscle endurance, and then strength in order to increase stability, coordination, and efficiency during active movements.

    Learning how to find and maintain a neutral pelvis is one of the first important exercise goals to focus on. From a standing position, tilt your hips forward and then back as far as possible without changing the rest of your posture, and then find the middle point between the two extremes. This is your neutral pelvis and the position you want to maintain when performing lower back exercises.

    Spine stability is the next important exercise goal to focus on. This can be accomplished by learning how to brace your abdominal wall by keeping it mildly contracted.

    Often it is found that a person with low-back issues has trouble activating the gluteus muscle during squatting exercises which means that the individual uses the hamstrings and low-back muscles instead. The clamshell exercise, and as you progress, the single-leg squat are two exercises to help your body learn how to activate the gluteus medius.

    Core endurance can be increased with exercises such as the bird dog, supermans, planks, and bridges.

    Once core strength and endurance have been developed, the goal of low-back pain recovery should be to work toward returning to daily activities through dynamic stabilization which is performing dynamic (active) exercises while engaging the core to maintain spinal stability, such as exercising on an exercise ball.

Tips for how to maintain a healthy low-back:

    

Quit smoking! Smoking may decrease blood flow to the intervertebral disks which may lead to nutrient deficiency and lack of oxygen, and therefore, cell death.
     Keep moving! Regular physical activity may reduce and prevent back pain. Additionally, make sure to get up and move around frequently if you sit a lot or drive in the car for long periods of time.
     Stand up straight! Be mindful of your posture and try to create an ergonomic work environment.
     Do your cardio! Aerobic exercise can help to keep your disks healthy and may help reduce pain by releasing endorphins. Combining cardio with lower back exercises has been shown to be more effective in low-back pain recovery and prevention.

I will see you at your next workout!

Aaron Wright, AHFS, CPT

Look Younger. Feel Stronger. Live Longer.

Aaron Wright, AHFS, CPT, creator of the Wright Now Fitness System, a comprehensive dvd and digital exercise system “for everyone”, is an ACE advanced health and fitness specialist, ACE certified personal trainer, orthopedic exercise specialist, functional training specialist, sports conditioning specialist, therapeutic exercise specialist, exercise programming expert, and health and wellness speaker.

Please visit us at http://www.wrightnowfitness.com for more information on our DVD and digital download/instant streaming workouts and more tips and advice on the benefits of exercise for low-back pain recovery and maintenance.

NOTE: Always consult your physician or health care provider before beginning any exercise program.

References

1. Solomon, Jennifer. (2012). Low-back Pain In Ace Advanced Health & Fitness Specialist Manual (pp. 489-507) United States of America: American Council on Exercise (ACE).







Wright Now Fitness: How Exercise and Diet Can Reduce Your Risk of Developing Type 2 Diabetes


(PRWEB) December 17, 2014

Almost 30 million children and adults in the US have diabetes. 79 million adults in the US over the age of 20 have prediabetes. Half of adults aged 65 or older have prediabetes. Prediabetes is a condition in which blood glucose levels are higher than normal, but not high enough to be diagnosed as full-blown diabetes.

    According to the American Diabetes Association (ADA, 2012), an individual’s chances of having prediabetes go up if he or she:

    Is age 45 or older
    Is African American, Hispanic/Latino, American Indian, Asian American or Pacific Islander
    Has a parent, brother or sister with diabetes
    Is overweight
    Is physically inactive
    Has high blood pressure or takes medicine for high blood pressure
    Has low high-density lipoprotein (HDL) cholesterol and/or high triglycerides
    Is a woman who had diabetes during pregnancy
    Has been diagnosed with polycystic ovary syndrome

The good news is that there are many lifestyle changes that a person with prediabetes can make to prevent the development of type 2 diabetes. Some of these important lifestyle changes include losing weight, eating a healthy diet, and physical activity.

Being overweight can lead to many health problems in addition to diabetes including metabolic syndrome, heart disease, and hypertension. It only takes an initial weight loss of 5-10% of a person’s bodyweight to see noticeable improvements in glucose metabolism, cholesterol levels, and hypertension! A combination of diet and exercise, in addition to being more active in daily life (walking to work, walking at lunch, walking instead of driving, taking the stairs, etc.) is the ideal way to achieve weight loss.

Eating a healthy diet made up of low fat and low calorie nutrition packed foods can make a great difference in weight loss and diabetes prevention. A low fat, low calorie diet should include fruits and vegetables, low fat dairy, lean meat, poultry, fish, and beans, and whole grains. A Mediterranean diet may help prevent type 2 diabetes and improve glucose metabolism.

Both cardiovascular exercise and resistance training can greatly help to prevent diabetes and enhance blood glucose control. Furthermore, regular exercise can help to decrease hypertension, triglycerides, total cholesterol, and LDL cholesterol, increase HDL cholesterol, and decrease body fat. Exercising 30 minutes per day, 5 days per week can make a big difference in helping to prevent type 2 diabetes.

Prediabetes increases the risk of type 2 diabetes, heart disease, and stroke. 9 out of 10 of those with prediabetes do not know they have it. Unless a person makes health and lifestyle changes including increased physical activity and weight loss, 15-30% of those with prediabetes will develop type 2 diabetes within 5 years!

Now is the time to make a change! Regular exercise, eating a nutritious diet, and maintaining a healthy weight is important for not only those people with prediabetes, but it is important for everyone.

I will see you at your next workout!

Aaron Wright, AHFS, CPT

Look Younger. Feel Stronger. Live Longer.

Aaron Wright, creator of the Wright Now Fitness System, a comprehensive DVD and digital exercise system “for everyone”, is an ACE advanced health and fitness specialist, ACE certified personal trainer, orthopedic exercise specialist, functional training specialist, sports conditioning specialist, therapeutic exercise specialist, exercise programming expert, and health and wellness speaker.

Please visit us at http://www.wrightnowfitness.com for more information on our DVD and digital download/instant streaming workouts and more tips and advice on the benefits of diet and exercise to prevent diabetes.

NOTE: Always consult your physician or health care provider before beginning any exercise program.







Stamina Products Confirms AeroPilates Program Has Proven to Reduce Weight and Improve Health for Subjects with Metabolic Syndrome


Springfield, Mo. (PRWEB) November 19, 2014

Stamina Products, Inc. today announced that company representatives have verified their AeroPilates Reformers remain the only line of residential Pilates equipment complete with the patented Cardio Rebounder, which combines cardiovascular exercise and Pilates training into one uniquely effective fitness program. As indicated in a clinical study published in the Journal of Fitness Research, the combination of an AeroPilates program and dietary modification can result in marked improvement in health and significant weight loss for individuals with metabolic syndrome.

The purpose of the clinical research involving AeroPilates was to explore the benefits and effects of Pilates, low-impact cardiovascular exercise and nutritional intervention for individuals whose obesity has progressed to metabolic syndrome—the clinical name for the group of risk factors that can lead to Type II Diabetes and heart disease. Led by Denver Center for Health & Sport Science Medical Program Director Neil Wolkodoff, PhD, the six-week study involved ten intervention subjects and four control subjects, all of whom met the criteria for metabolic syndrome and were verified as “previously sedentary subjects” prior to the the study. As Wolkodoff stated after first publishing the results, the “patients made significant improvements in physiological measures and health status” after just six weeks of a balanced calorie-deficit diet and the combined strength and aerobics fitness elements AeroPilates offers.

Statistically Significant Results with AeroPilates

Published as “The Physiological and Health Effects of a Pilates Program combined with Nutritional Intervention on Subjects with Metabolic Syndrome,” the study indicates the AeroPilates Reformer helped lead to statistically significant (p<.05) benefits for intervention subjects:


Total weight decreased by 16.1 pounds
Body fat decreased by 2.58%
BMI decreased by 2.5
Waist and hip measurements decreased by 3.65 inches and 2.33 inches respectively
Systolic blood pressure decreased by 10 millimeters
Muscular endurance increased by 19.7%
Blood markers improved, including decreased total cholesterol, triglycerides, glucose levels, Homgebin A1 c, Plasmas Inhibitor Type 1 (PAI) and Leptin

Additional Compelling Indications from AeroPilates Study

The published Pilates Metabolic Syndrome Study results included several indications that AeroPilates is more efficient than similar forms of exercise. For example, the journal article stated that investigations with the intervention group “indicated that rebounding, or the trampoline-like jumping motion with the Pilates carriage was slightly better in energy expenditure per minute compared to elliptical, treadmill and recumbent cycling exercise at the same rate of perceived exertion.” Because that rate of energy output “is not found in other Pilates devices,” Wolkodoff theorized that it [the Cardio Rebounder] is “a factor in the physiological changes the subjects made in the short period of time.”

Wolkodoff also called attention to the importance of the results, given that the population being studied “has traditionally been resistant to weight loss.” Researchers appeared to be particularly encouraged because the amount of weight loss experienced “can reduce the risk of Type II Diabetes by 2/3.” With an estimated 30% of the U.S. population measuring as overweight or obese, embracing effective and comfortable exercise options is widely considered critical to fighting both Type II Diabetes and heart disease.

AeroPilates Co-Founder Marjolein Brugman, a renowned Pilates and fitness expert, notes that Wolkodoff’s findings reflect the evidence she has seen first hand during nearly ten years spent training clients with various AeroPilates Reformers: “Even clients who suffer through obesity and other debilitating issues can achieve noticeably better health and fitness through AeroPilates, because the complete, low-impact exercise program lets them burn calories, lose weight, get strong and become heart healthy—all while lying down, without hurting their joints.”

Brugman added that no matter how many times she sees it occur, “it is powerfully moving and inspirational to witness the transformation as people go from listless and often depressed to healthier, active and energetic.”

For more information on AeroPilates Reformers, the Cardio Rebounder or Wolkodoff’s research, contact Stamina Products at 417.889.7011 or by email at presscontact(at)staminaproducts.com.

Reference

1. Wolkodoff, N.E., Andrick, R., Lazarus, E., Braunstein, B., and Patch, T. “The Physiological and Health Effects of a Pilates Program combined With Nutritional Intervention on Subjects with Metabolic Syndrome.” Journal of Fitness Research. 2013; 2: 17-29.