4 Ways to Prevent Workout Injuries

Are you planning on starting a new exercise routine in the new year? Do you already follow a regular exercise routine? Either way, the last thing you want is an injury. You have probably experienced at least some minor aches and you know how aggravating they can be. Injuries will slow down your progress and inhibit the kinds of exercises you can perform. Here are 4 injury prevention tips to you in the game:

Proper Warm-Up

Before you begin working out, be sure to engage in a proper warm-up. A warm-up should generally last 5-10 minutes and include gentle, large, rhythmic movements to increase the respiratory rate, blood flow, and muscle oxygenation. For example, I often have my clients do 5 minutes of light cardio to warm up.

Do Not Exercise Through Pain

If you experience pain during an exercise, you should modify the intensity, your body alignment, or stop the exercise completely. You will increase your physical fitness by gradually increasing intensity, not by sudden or painful increases.

Good Shoes

Shoes that are specifically designed for a particular activity are best. However, a general cross training shoe is sufficient for most workouts. When purchasing a pair of athletic shoes, choose a pair that provide shock absorption, arch support, and flexibility in the forefoot. Also note, most shoes worn only during exercise last less than six months if you exercise several times per week. Thus, you should replace your shoes about every 5 months.

Cool Down

Just as a proper warm up should be used to get the body ready for exercise, a proper cool down should be used to return the body to its resting state. A cool down is used to gradually return the body to a low-intensity activity to prevent blood accumulation in the lower extremities. A progressive reduction of the respiratory rate and heart rate allows the body to adjust gradually. Try doing light cardio or stretching to cool down. A cool down should last about 5-10 minutes.

By

Gage Livingston
ACE Certified Personal Trainer
Milwaukee, WI
www.gagefit.com

Source: NDEITA Personal Training Manual

5 Ways to Lower Your Blood Pressure

Approximately, 1 in 4 Americans have high blood pressure (Hypertension). Hypertension increases the chances of getting heart disease, kidney disease, and dementia. Hypertension often doesn't have any symptoms. Thus, it is extremely dangerous and is sometimes called “the silent killer”. It is very important to have your blood pressure checked regularly. A good blood pressure reading is 120/80 or lower. Below, I have listed 5 natural ways to decrease blood pressure and prevent hypertension.

Follow a Healthy Eating Plan

High blood pressure can be reduced by an eating plan that includes fruits, vegetables, and low-fat dairy foods and is low in saturated fat and cholesterol.

Reducing Salt in Your Diet

Currently, the guideline is to consume less than 2.4 grams (2,400 milligrams[mg]) of sodium a day. Low-sodium diets can help prevent blood pressure from increasing and help blood pressure medications work more effectively.

Maintaining a Healthy Weight

Blood pressure increases as body weight increases. Losing just 10 pounds can lower blood pressure. Losing weight has its greatest blood pressure lowering effects for those who are overweight and already have hypertension.

Limiting Alcohol

Drinking too much alcohol can raise blood pressure. It is recommended that women limit alcoholic beverages to 1 drink or less per day and men limit alcoholic beverages to 2 drinks or less per day.

Engaging in Aerobic Exercise

Aerobic exercise can help decrease your resting heart rate and blood pressure. Try exercising aerobically 20-30 minutes 3-5 times per week. Aerobic exercise includes activities like walking, running, biking, and swimming.

Warning: If it is determined that you are hypertensive, always consult your doctor for the best approach to lowering your blood pressure.

By
Gage Livingston
ACE Certified Personal Trainer
Milwaukee, WI
www.gagefit.com

Sources:

http://www.webmd.com/hypertension-high-blood-pressure/guide/safe-exercise-tips

http://www.nhlbi.nih.gov/hbp/hbp/intro.htm

http://www.mayoclinic.com/health/high-blood-pressure/HI00062

The Health Benefits of Greek Yogurt

Are you crazy for greek yogurt? A lot of people are. According to Businessinsider.com, greek yogurt sales have increased 100% every year for the past 3 years. Besides being delicious, greek yogurt has many health benefits. Below are 4 of the key nutritional benefits of greek yogurt.

Protein
Greek yogurt has more protein than standard yogurt. Per ounce, greek yogurt has 1 additional gram of protein over typical non-fat yogurt. A standard 6 oz. Serving of greek yogurt has a total of 15 grams of protein.

Reduced Sugar
Greek yogurt is made by straining the whey off yogurt numerous times to create its thick texture. During this process, most of the natural sugar is removed.

Lactobacteria
Greek yogurt contains essential healthy bacteria that can improve intestinal health, reduce diarrhea, and help prevent vaginal yeast infections.

Calcium
A 6 oz. Serving of greek yogurt has about 20% of your daily calcium needs.

The next time you are looking for a healthy snack, go Greek!

By
Gage Livingston
ACE Certified Personal Trainer
Milwaukee, WI
http://www.gagefit.com/

Source:

http://www.livestrong.com/article/233450-what-are-the-health-benefits-of-greek-yogurt/

Should Kids Lift Weights?

Should children and adolescents participate in strength training? According to an American College of Sports Medicine article by Wayne L. Wescott, the answer is yes. In the old days, fitness professionals were worried that youth strength training could result in stunted growth, bone growth plate damage, and musculoskeletal injury. However, there is no evidence that properly performed and well-supervised youth strength training results in the these problems. In fact, Wescott reports that resistance training significantly increases strength and endurance in children and adolescents. The article further states that “traditional fears associated with youth resistance training have been replaced with more recent findings that indicate that regular participation in weight-bearing physical activities is essential for normal bone growth and development.”

While the benefits of youth strength training are clear, it is still important to keep in mind safety. The following are general guidelines for safe and effective youth resistance training programs:

• Instruction and supervision provided by qualified (certified) fitness professionals

• Program design based on each child’s cognitive development,

physical maturity, and training experience

• Exercise environment that is safe and free from hazards

• 5 to 10 minute dynamic warm-up period prior to strength exercise

• Strength training sessions scheduled two or three non-consecutive days a week

• Strength training programs that begin with 8 to 12 exercises to

strengthen the upper body, lower body, and midsection muscles

• Strength training protocols that begin with one or two sets of 8

to 15 repetitions using a light to moderate load (about 60% of

maximum resistance)

• Exercise sessions that emphasize correct exercise technique and

safe training procedures instead of the amount of resistance used

in training

• Inclusion of exercises that require balance and coordination

• Progression to more advanced exercises that enhance power production

• Cool-down period with less-intense activities and static stretching

• Periodized variations in the strength training program

The general guideline for the age children can begin strength training is seven or eight.

Consider a strength program for your children!

Gage Livingston
ACE Certified Personal Trainer
Milwaukee, WI
www.gagefit.com

Source:

http://www.acsm.org/AM/Template.cfm?Section=Home_Page&SECTION=20112&CONTENTID=16066&TEMPLATE=/CM/ContentDisplay.cfm

This Looks Fun...

Gage Livingston

ACE Certified Personal Trainer

Milwaukee, WI

www.gagefit.com

Do You Want a Treadmill Desk?

5 Ways to to Fight Boredom with Your Workout

Do you do the same workout everyday? Some people can do that and enjoy it. Others get bored and simply give up. If you tend towards the latter, here a 5 ways to get motivated again.

1. Make a small change

If you always use machines, try a free weight workout. If you have never taken a group exercise class, find one that looks appealing and give it a try. A small change may be just what you need to get out of a rut.

2. Workout with a friend

Working out with a friend is a great way to stick with a fitness program - your more likely to show up if someone is expecting you to be there. Also, the social element will likely keep you from getting disinterested in the routine.

3. Set a Goal

Many people workout just to stay healthy which is great. However, setting a specific goal can help you stay motivated. Losing 10lbs, running a 10K, or completing a bike race are all examples of goals that can help you stay committed.

4. Try some new fitness toys

Try incorporating bands, medicine balls, or kettlebells into your routine. I can tell you personal trainers love fitness toys. Just one session with a personal trainer can give you plenty of new gadgets to incorporate into your workout.

5. Take a few days off
If you exercise nearly everyday, sometimes a little break is all your mind and body needs to feel fresh again.

Gage Livingston
ACE Certified Personal Trainer
http://www.gagefit.com/

Source: Battling Boredom (www.acefitness.org)