Improving Your Exercise Routine

What You Need To Know About Post-Joint-Replacement Exercise

Posted by on 10:05 am in Uncategorized | Comments Off on What You Need To Know About Post-Joint-Replacement Exercise

If you’ve recently had a knee or hip replacement, or if your surgery is coming up, you may wonder how your exercise routine will be impacted. You certainly don’t want to do anything to compromise the implant, but you could be worried you’ll never golf again. While your doctor is the best source of information, here are a few things you should know about whether or not to exercise and how to approach it safely. Should you exercise? There appears to be some debate among professionals on whether or not exercise following joint replacement surgery is a good idea. This is based on the premise that the plastic and metal parts replacing your joint are made up of materials that will succumb to wear and tear over time. And the more you use them, the faster they will wear out. Will the implant wear out that quickly? It’s been estimated that the parts currently used in surgical procedures can be expected to last for decades, which is a pretty decent chunk of time, especially considering most people undergoing knee replacement surgeries are between the ages of 50 and 80. Eighty-five percent of the time, the devices used for a knee replacement still work perfectly fine 20 years after the surgery. Most physicians will recommend routine x-rays for years following a joint replacement. This is done to measure the rate of wear and tear on the artificial joint. If a worn joint is identified early on, the weight-bearing surface can often be replaced, instead of the whole implant. Why else should you exercise? The benefits of exercising following joint-replacement surgery seem to outweigh the risks, and here are some reasons why. Keeps your weight down. As you know, excess weight places stress on your joints, and anything you can do to keep your weight within a normal, healthy range will minimize that stress as well as reduce the rate at which the implant wears down. Strengthens muscles. Exercise strengthens your muscles as well as the ligaments and tendons, which will provide added support to the bones surrounding the joint. Encourages lubrication of the joint. Exercise and regular activity encourages the production of synovial fluid, which is still present following a knee replacement. Synovial fluid is a lubricant, and it works sort of like oil in a car, allowing smoother movement and decreased wear on the joint. Increases cartilage production. Studies have shown that exercise can activate certain genes responsible for rebuilding cartilage. This can help your joints tremendously following surgery.   Lessens chance of a loose implant. Patients that are active following their surgery have a reduced chance of their implant becoming loose. What kinds of exercises should you do? You should talk with your orthopedist and get an exercise regimen that’s tailored to your specific needs and lifestyle. But keep in mind there are certain activities that can strengthen the joint, and others that can cause further damage. In general, it’s advised to avoid high-impact exercises after a knee or hip replacement. This includes activities that involve running and jumping like racquetball, high-impact aerobics, martial arts, baseball, and rock climbing. Exercises that are typically encouraged involve low-impact movement and ones that help build muscle and improve range of motion. This includes walking, bicycling, swimming, elliptical machine exercises, leg raises, and...

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5 Things To Do At Home To Complement Your Personal Training

Posted by on 8:52 am in Uncategorized | Comments Off on 5 Things To Do At Home To Complement Your Personal Training

Paying for a personal trainer through a place like Horizon Personal Training is one of the most effective ways to get in better shape and lose weight. A personal trainer will keep you motivated, customize your workouts to meet your unique needs, and challenge you. They will also help you use new equipment and in some cases will even come up with a meal plan for you. While personal trainers are well worth the money for many people, there are also things you can do on your own to help ensure you make the most out of your training sessions. Here are five things to try: Eat More Calories This may seem counter-intuitive, but experts agree that for most people eating more (and better quality) calories can help you lose weight and provide the energy you need to tackle your personal trainer workouts. When you first start working out with a personal trainer, your body will be working extra hard to build muscle and lose fat, and it needs fuel to do this. This fuel comes in the form of getting enough nutrient and protein-rich food every day. If you restrict your diet and limit your calories too much, your body will go into starvation mode and stop burning fat. The ballpark amount of calories you should consume each day depends on your height, current weight, goal weight, and other personal factors so it’s best to ask your personal trainer for their recommendation. Cut Out Processed Foods If you want to see results from your personal training sessions as quickly as possible, complement them by cutting out as much processed food as possible. Processed food tends to be full of sugar and empty calories, which will only hinder your fitness goals and make your personal training sessions less effective. Aim to fill your diet with whole foods, including fresh fruits and vegetables, lean meats, and whole grains like quinoa and brown rice. This sort of diet takes some adjusting to, but soon you will find yourself craving these healthy foods. The combination of cutting out processed foods and starting workouts with a personal trainer will also do wonders for your energy level and mood. Ask For Homework If you want to truly make the most of your sessions with a personal trainer, ask for homework that you can do at home in between sessions. These may be full at-home workouts, mini bursts of activity you can fit in here and there even on busy days, or simply assigned rest days where you focus on stretching, relaxing, and letting your muscles have a chance to repair and grow. Your personal trainer will appreciate your enthusiasm and you will enjoy seeing results faster. Drink Plenty of Water While drinking lots of water is always a good idea, it’s absolutely critical when you start a personal training fitness regimen. It is simply way too easy to become dehydrated during exercise, which can quickly counteract the effectiveness of your workouts. Studies have shown that losing just 2% of your body weight in water can decrease athletic performance by 25%. To get the most out of your personal training sessions, drink water throughout the day even on non-training days, and always bring (and refill) a big water bottle to every session. Don’t get shy about...

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Yes And No: What Can Your Personal Trainer Help You With During Pregnancy?

Posted by on 7:53 am in Uncategorized | Comments Off on Yes And No: What Can Your Personal Trainer Help You With During Pregnancy?

There are a lot of myths, misconceptions, and fears regarding exercising while pregnant that make many women decide to avoid exercise altogether. However, the modern take on exercising while pregnant is that it can be good for both you and your unborn baby. If you are a member of a private gym and have your own fitness trainer assigned to you, they may be able to give you plenty of advice for keeping safe while maintaining an adequate level of exercise throughout pregnancy. But fitness trainers are rarely medical doctors, so there are some areas that you should consult your doctor, not your trainer.  Types of Exercises If your trainer is experienced with prenatal exercise and fitness, then it is likely that they will be able to recommend many different types of exercises that you can do throughout pregnancy. They may also be able to recommend ways to adjust certain exercises to make them more comfortable, more effective, and less dangerous as you gain weight and your center of balance shifts. Their recommendations may be a combination of experience with other pregnant women and education of various physical systems and kinetics.  A physical trainer does not have the ability to thoroughly assess and monitor various levels of hormones, vitamins, and minerals as well as the way your internal organs are shifting throughout your pregnancy. For that reason, if your doctor tells you that a certain exercise or type of exercise is off-limits for you, you should let your trainer know and follow your doctor’s recommendations.  Duration and Intensity of Exercise  An experienced trainer can help you modify your current exercise regime to maintain your current level of fitness without putting too much stress on your body. They can help you determine the length of your training sessions. While working with you, they can take note of your form and let you know when you should stop exercising during a session.  However, during pregnancy, a woman’s resting heart naturally increases. This can make it difficult for a trainer to determine desirable duration and intensity of certain aerobic exercises if they rely on target heart rate to create training plans. For this reason, you need to communicate with your trainer and begin to base your intensity and duration of exercise on your own assessment of your ability to continue exercising. You may also want to switch to an open training regime that allows you to stop when you feel fatigued rather than having a set number of repetitions or duration of exercise.  Motivation  Because of changing hormone levels throughout pregnancy, finding the motivation to get to the gym and work out can be difficult. A set schedule with a fitness trainer can be the motivation that you need to make it to the gym and power through your workout. Your fitness trainer can also help you identify personal motivation that will help you continue to work out at home or when you are at the gym on your own.  However, a trainer cannot feel your energy levels. It is important that you learn to listen to your body and request a lighter workout on days when you are feeling overly fatigued. While your trainer can motivate you, you should never feel coerced into continuing a workout or feel guilty for stopping one while...

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What You Need To Know About Choosing Supplements As You Begin Your Bodybuilding Quest

Posted by on 10:29 am in Uncategorized | Comments Off on What You Need To Know About Choosing Supplements As You Begin Your Bodybuilding Quest

If you are in the process of beginning a bodybuilding regimen, you may be concerned about how to effectively build muscle and tone your body. You can help facilitate a transformation to a lean, muscle-bound frame with the help of supplements that provide you with various benefits. When you are shopping for products such as legal steroid supplements, make sure to purchase the right group of products to help you obtain the results you want. The following guide can help you select supplements that will give you the results you seek. Bulking Up When you are tired of living with weak and soft muscles due to years of not exercising, you may want to bulk up. Developing fuller, stronger muscles requires adhering to a steady weight training regimen. However, you can accelerate bulking up with legal steroids. These type of supplements are taken orally and routinely used by competitive bodybuilders and other types of athletes. They act rapidly and are a routinely used during stacking, using a group of supplements during weight training. Specifically supplements for adding bulk can help you with the following: Increasing in muscle mass Developing fuller muscles Improving muscle contraction Increasing in muscle elasticity Stimulating your appetite Look for products that that are registered trademarked brands of major manufacturers and sold by reputable retailers. That way you can ensure the supplements are not only safe but will provide the dramatic muscle bulking results you want. Developing Muscle Tone Developing bulk is not enough when you undergo heavy duty weight training, you want to avoid having a big, beefy build with no muscle tone. In addition to adding exercises that can help to tone your muscles, you can also take supplements that will help you develop a ripped torso, legs and arms during the cutting cycle of your bodybuilding efforts. Some legal steroids for muscle tone work quickly to produce lean muscles within a short period without the harmful side effects of black market products that are not produced in FDA-approved labs. If you are a woman, retailers of these types of supplements should be able to suggest products that are effective for the female physique. Muscle Recovery and Detox While you may become impatient when you are just starting out as a bodybuilder because you want to see results quickly, it is important to take time out in between workouts so your muscles can recover and to also rid your body of toxins that have built up in your body after years of not exercising and eating bad foods. Some supplements can help you accomplish these tasks by helping you clean out your system and nourish your muscles so you can get back into the gym without feeling sluggish and sore. These products serve as anti-inflammatory aids, contain natural herbs as well as antioxidants and other ingredients that can help you recover physically and mentally while providing an internal cleanse. You can make cleansing and detoxifying supplements a regular part of your diet to make sure your body stays free of materials that are harmful to your health. Consulting With a Health Professional Before you start any bodybuilding program, you should consult with a health professional to make sure you are physically capable of undergoing strenuous workouts and taking supplements. While legal steroids are generally...

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