Back pain is a topic that is of concern to many. In fact, studies suggest that 80% of American swill experience some kid of back problems during their lifetime. It is the 2nd most common reason that people see a doctor and one of the most common reasons cited for missing work.
The causes of back pain are numerous including poor lifting techniques, arthritis, obesity, and chronic posture problem. The treatments are as varied as the causes and should always be researched with care.
As with many injuries, chronic or acute, one of the best treatment options can be active prevention. In many ways keeping your back healthy and strong is much easier than trying correct problems after they have started.
A key to keeping a healthy back is keeping it strong. Regular exercise is a great way to get the resistance training your body needs to maintain proper muscle strength.
Back exercises can include every muscle group from neck to hips. However, the healthy back extends far beyond just the spine. For example, a muscle imbalance in other places of your body (such as tight hamstrings) can result in an uneven pull on the spinal column. So being aware of your total body balance can play a big role in back health.
In addition to building strength throughout your body, (especially your core, but that’s a whole other topic), improving your flexibility can greatly improve overall spine and body function.
You have heard of the phrase, ‘move it or lose it’. Well, this definitely applies to joint motion. By maintaining motion in the joints, such as the spine, you can maintain freedom of movement and flexibility.
Properly done, the combination of strength and flexibility training can significantly reduce your risk of incurring back pain in your life.
If you are unsure how to start, see your trainer or therapist for recommendations on how to keep your back healthy. Good luck and happy training!
Wednesday, May 26, 2010
Thursday, May 20, 2010
Wednesday, May 19, 2010
Overtaining
For some people, the hardest thing about exercise is getting started. For others, the hardest thing is knowing when to stop.
Overtraining is a common problem faced by individuals who do not allow their body adequate rest given the amount of training in which they participate. It can manifest as a myriad of physical, emotional, or behavioral symptoms including fatigue, elevated resting heart rate, increased infections and injuries, irritability and depression.
Often people overlook the signs of overtraining as they can be easily attributed to other causes. A few of the most reliable symptoms of overtraining are a lack of progress despite working hard, an inability to finish your normal workouts, and increase in injuries and illness.
Another reason to overlook overtraining is that folks may not know it is possible to train too much. It seems logical that if training 2 days a week is good, then training 6 days a week should be even better.
Your body, however, has to have time to recover. It is only through adequate recovery that you will see any improvements.
The only way to treat overtraining is to simply reduce the stress to your body. This can be done is several ways by reducing the volume, frequency, intensity, or time of your workouts.
Introducing periodization to your training plan can also be effective at incorporating enough recovery. Through the use of macro- and micro-cycles you plan the levels of stress to your system and more importantly, provide the proper recovery your body needs.
Just remember, more is not always better. You can reach your goals more safely and quickly by listening to your body and rest when you start to feel burned out or fatigued. Happy Training!
Overtraining is a common problem faced by individuals who do not allow their body adequate rest given the amount of training in which they participate. It can manifest as a myriad of physical, emotional, or behavioral symptoms including fatigue, elevated resting heart rate, increased infections and injuries, irritability and depression.
Often people overlook the signs of overtraining as they can be easily attributed to other causes. A few of the most reliable symptoms of overtraining are a lack of progress despite working hard, an inability to finish your normal workouts, and increase in injuries and illness.
Another reason to overlook overtraining is that folks may not know it is possible to train too much. It seems logical that if training 2 days a week is good, then training 6 days a week should be even better.
Your body, however, has to have time to recover. It is only through adequate recovery that you will see any improvements.
The only way to treat overtraining is to simply reduce the stress to your body. This can be done is several ways by reducing the volume, frequency, intensity, or time of your workouts.
Introducing periodization to your training plan can also be effective at incorporating enough recovery. Through the use of macro- and micro-cycles you plan the levels of stress to your system and more importantly, provide the proper recovery your body needs.
Just remember, more is not always better. You can reach your goals more safely and quickly by listening to your body and rest when you start to feel burned out or fatigued. Happy Training!
Wednesday, May 12, 2010
Swim Suit Season
Despite the recent cool weather, summer is approaching and fast. For some this means thoughts of fun and sun, spending time at the beach or on their bikes that have been long neglected. For others it means something far less pleasant. A thought that strikes fear into their very heart… swim suit season.
When people talk about getting swim suit ready, they usually think first about having to lose weight. Next are the images that jump to mind of three areas on their bodies. Their stomach, legs , and arms.
When it comes to losing weight for the summer, remember you had all winter to put on the Northwoods fluff so try not to expect to take it off overnight. A consistent program of cardiovascular and strength training along with healthy eating will help take off the pounds. Be patient and be consistent.
When it comes to training your stomach region is think less “stomach” and “abs” and more about your “core”. Core training is far more effective and better biomechanically than strictly ‘abs’. If you are unfamiliar with core training, a quick discussion with a trainer or search online will provide you with a wealth of beginning information.
As for your legs, unless you are looking to build bulk you can develop a great strength training routine without spending hours in the gym. Focus on exercises that work multiple joints and multiple muscle groups. (Think squats, lunges, and all their variations).
And for the arms, most of the sculpted look that people want comes from emphasizing the upper shoulder area like the deltoid. So in addition to working the traditional biceps and triceps, be sure to add a variety of deltoid actions to add the mix. Not only can this give you great looking arms, but done correctly this can really improve the stability and motion of your entire shoulder joint.
Swim suit season does not have to be scary. A little planning and a commitment to your nutrition and training plans can make this season your best-looking season yet. Good luck and happy training!
When people talk about getting swim suit ready, they usually think first about having to lose weight. Next are the images that jump to mind of three areas on their bodies. Their stomach, legs , and arms.
When it comes to losing weight for the summer, remember you had all winter to put on the Northwoods fluff so try not to expect to take it off overnight. A consistent program of cardiovascular and strength training along with healthy eating will help take off the pounds. Be patient and be consistent.
When it comes to training your stomach region is think less “stomach” and “abs” and more about your “core”. Core training is far more effective and better biomechanically than strictly ‘abs’. If you are unfamiliar with core training, a quick discussion with a trainer or search online will provide you with a wealth of beginning information.
As for your legs, unless you are looking to build bulk you can develop a great strength training routine without spending hours in the gym. Focus on exercises that work multiple joints and multiple muscle groups. (Think squats, lunges, and all their variations).
And for the arms, most of the sculpted look that people want comes from emphasizing the upper shoulder area like the deltoid. So in addition to working the traditional biceps and triceps, be sure to add a variety of deltoid actions to add the mix. Not only can this give you great looking arms, but done correctly this can really improve the stability and motion of your entire shoulder joint.
Swim suit season does not have to be scary. A little planning and a commitment to your nutrition and training plans can make this season your best-looking season yet. Good luck and happy training!
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