Fitness 360's Personal Training BLOG
Your Wrist
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Personal Training Tip-
The wrist. The ankle. Small joints that even the most body-conscious of us tend to overlook. Yet if these joints are compromised or impaired, they can be just as painful and immobilizing as a knee, shoulder or hip injury. The most common wrist injuries are tendonitis of the extensor tendons and carpal tunnel syndrome-both overuse injuries resulting mostly from our repetitive motions in the realm of electronic gadgetry. In carpal tunnel syndrome, the median nerve gets compressed from tissue swelling and causes pain to radiate into the fingers, as well as weakness and numbing.
To help prevent carpal tunnel syndrome, I recommend that you avoid keeping your wrist in an extended position, which causes all its muscles and tendons to work harder. Keep your wrist in a neutral position with your forearm straight, so the wrist isn't bent backwards. Try a cushioned pad for the computer mouse and see how it feels, it might take time to get used to but it beats the long term damages of doing nothing.
Personal Training Tip-
The wrist. The ankle. Small joints that even the most body-conscious of us tend to overlook. Yet if these joints are compromised or impaired, they can be just as painful and immobilizing as a knee, shoulder or hip injury. The most common wrist injuries are tendonitis of the extensor tendons and carpal tunnel syndrome-both overuse injuries resulting mostly from our repetitive motions in the realm of electronic gadgetry. In carpal tunnel syndrome, the median nerve gets compressed from tissue swelling and causes pain to radiate into the fingers, as well as weakness and numbing.
To help prevent carpal tunnel syndrome, I recommend that you avoid keeping your wrist in an extended position, which causes all its muscles and tendons to work harder. Keep your wrist in a neutral position with your forearm straight, so the wrist isn't bent backwards. Try a cushioned pad for the computer mouse and see how it feels, it might take time to get used to but it beats the long term damages of doing nothing.
Protein
Personal Training Tip-
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Protein after exercise restores the amino acids you need to repair muscles. Various studies have shown that the sooner after exercise you eat the protein, the better for your physiological recovery. If you can tolerate it, the best time for eating the protein you'll need for muscle recovery is actually before you exert yourself. Depending on your activity level plus the intensity of your workout, your protein needs are usually between 12 to 15 percent of your daily total calories. A sedentary individual at the weight of 140Ibs, needs about 0.8g/kg of protein per pound of body weight. That's about 51 grams of protein a day, if the subject is an endurance athlete their needs are about 1.2 to 1.4 g/kg or 89 grams of protein per day. My advice is to eat your protein through out the day, try to spread it out- one of my favorite protein snacks is low fat cottage cheese with fresh berries on top. Try It!
fitness360sd.com-
Protein after exercise restores the amino acids you need to repair muscles. Various studies have shown that the sooner after exercise you eat the protein, the better for your physiological recovery. If you can tolerate it, the best time for eating the protein you'll need for muscle recovery is actually before you exert yourself. Depending on your activity level plus the intensity of your workout, your protein needs are usually between 12 to 15 percent of your daily total calories. A sedentary individual at the weight of 140Ibs, needs about 0.8g/kg of protein per pound of body weight. That's about 51 grams of protein a day, if the subject is an endurance athlete their needs are about 1.2 to 1.4 g/kg or 89 grams of protein per day. My advice is to eat your protein through out the day, try to spread it out- one of my favorite protein snacks is low fat cottage cheese with fresh berries on top. Try It!
Start Easy
Personal Training Tip-
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One thing's for sure-trying to make up for lost time by rebounding with a vengeance is the best way to put yourself back on the sideline far worse off than before. This is all too common with individuals coming off an injury. They ramp up too quickly- go easy the first week, a couple of light jogs and lower weights when your in the gym. Give your body a chance to adapt to your new routine.
Fitness360sd.com
One thing's for sure-trying to make up for lost time by rebounding with a vengeance is the best way to put yourself back on the sideline far worse off than before. This is all too common with individuals coming off an injury. They ramp up too quickly- go easy the first week, a couple of light jogs and lower weights when your in the gym. Give your body a chance to adapt to your new routine.
Calcium
Personal Training Tip-
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Calcium is absolutely essential for a healthy frame, adults should aim for about 1000 mg as a minimum daily requirement. Bone mass for everyone peaks at about age 30 and then declines. Osteoporosis- the weakening of bone-affects one of every three postmenopausal woman, but it also affects men, as well as young women. The real take home message for everyone, young or old, man or women, is that we need to store up healthy bone to be drawn on later, the same way you put away money in a savings account. Watch out for soda the phosphoric acid in soda actually interferes with the absorption of calcium into bones. High sodium has a negative effect on bone integrity, and more than two cups of coffee daily also can contribute to bone loss.
Some good sources for calcium are yogurt, nonfat dry milk, skim milk, tofu, almonds, and calcium-fortified cereals like Total. So watch your soda intake as well as your coffee and try to add some of these recommendations into your diet. Remember our bones are our foundation let's support them now so they can support us later!
Fitness360sd.com
Calcium is absolutely essential for a healthy frame, adults should aim for about 1000 mg as a minimum daily requirement. Bone mass for everyone peaks at about age 30 and then declines. Osteoporosis- the weakening of bone-affects one of every three postmenopausal woman, but it also affects men, as well as young women. The real take home message for everyone, young or old, man or women, is that we need to store up healthy bone to be drawn on later, the same way you put away money in a savings account. Watch out for soda the phosphoric acid in soda actually interferes with the absorption of calcium into bones. High sodium has a negative effect on bone integrity, and more than two cups of coffee daily also can contribute to bone loss.
Some good sources for calcium are yogurt, nonfat dry milk, skim milk, tofu, almonds, and calcium-fortified cereals like Total. So watch your soda intake as well as your coffee and try to add some of these recommendations into your diet. Remember our bones are our foundation let's support them now so they can support us later!
SLEEP
-personal training tip-
It's during sleep that you maximize recovery and growth. Getting plenty of sleep isn't a sign of laziness; it's a vital part of keeping fit. Sleep deprivation can lead to circulatory problems, weight gain, hormonal imbalances, as well as an inability to process carbohydrates and manage stress.
-learn more about Fitness 360 at- fitness360sd.com
It's during sleep that you maximize recovery and growth. Getting plenty of sleep isn't a sign of laziness; it's a vital part of keeping fit. Sleep deprivation can lead to circulatory problems, weight gain, hormonal imbalances, as well as an inability to process carbohydrates and manage stress.
-learn more about Fitness 360 at- fitness360sd.com
Plantar Fasciitis
Personal Training Tip- Heel pain or plantar fasciitis can be the result of a bone spur or inflammation of the plantar fascia, the firm tendonlike band of tissue that attaches the muscles of the arch to the heel. Overuse and lack of shock absorption is the culprit, often made worse by a flat foot or a foot with a high arch. I reccomend calf and arch stretching, try to hold for 20 seconds 2-3 times a day. Do arch strengthening (put soup cans on a towel on the floor, pull toward you with your toes). Try heel gel pads and over-the-counter inexpensive inserts before taking the plunge to an expensive custom orthotic. When your at home try arch massage with a golf or tennis ball, this helps stretch and massage the tendon. Good Luck!
antioxidants
Blueberries and strawberries are two of the foods highest in antioxidants, rinse them off and they're ready to eat. Put them on cereal or simply pop them in your mouth. One of my favorite snacks is low fat cottage cheese with blueberries, strawberries, and raspberries. It's great in morning or as a late afternoon snack.
Pizza
If you are going to have pizza, try to stick to the thin crusts and go easy on the cheese. The cooked tomatoes are actually a great source of lycopene. If you pick your toppings carefully - red, green, and yellow peppers, olives and mushrooms - you can get a variety of vitamins too!
A LITTLE EXERCISE IS BETTER THAN NOTHING AT ALL!
A common misconception with exercise is- "If I can't workout at least 2 times per week then what's the point working out at all?" There's a huge benefit to working out once a week compared to nothing at all. First you have to understand the hardest part is getting started! Making the effort to change your normal daily routine to include 30 minutes of exercise is a challenge for many people, even if it's only once a week. So by including one exercise session a week, your building the foundation of a major lifestyle change. The idea is to make it a part of your life not a chore that you dread and hate doing. Getting into a consistent routine is much more important in the long run than working out heavily for a couple of weeks and than burning out .
So start small, a simple walk in the morning or a jog at night and learn to appreciate what a little exercise can do for both mind and body.
So start small, a simple walk in the morning or a jog at night and learn to appreciate what a little exercise can do for both mind and body.
Squats
Squats is one of the best lower body exercises you can do and you don't have to go to the gym to do them. This exercise is a compound movement meaning your using multiple muscles to perform the exercise. The idea is to incorporate as many compound exercises as possible this helps maximize your workout.
