Success versus FailureWritten by Deborah Caruana RN, MES, CPT
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So how does this apply to your workouts? Expect more of yourself. Set higher standards! This sets you up for failure. Of course you can't reach that next higher level immediately. You'll keep trying and failing until you do. In meantime when you don't meet them, ask yourself did I try my best? Did I give it my all? If your answer is yes then, yes you failed and you yes you failed successfully! Now you'll be a step closer to that new fitness level. You'll get healthier and fitter and at same time toughen yourself psychologically and emotionally to handle dreaded Failure. Deborah Caruana RN, MES, CPT. CALL 212-677-3185 EMAIL deb@vitalsignsfitness.com WEB www.vitalsignsfitness.com
DEBORAH is a highly respected authority in personal training for overall health and fitness, with more than 22 years of experience and success.
| | When Your Sports and Exercise is Your Passion.Written by Deborah Caruana RN, MES, CPT
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SOLUTION: Take lessons from a professional specializing in your specific sport and invest in good equipment. Cross training with a qualified fitness trainer can help you develop enhanced coordination, balance, strength, flexibility, proper alignment and breathing techniques plus teach you body awareness so you don't create bad habits and break old ones. PROBLEM: Saving time, hassle and money keeping old shoes and equipment. SOLUTION: Replace them when treads start to look worn, or when shoes are no longer as supportive. Visit a qualified orthotist or pedorthist to find if you need orthotics. They will help resolve (foot, ankle, knee, hip, back, shoulder or neck) pain and debilitation provoked by poor foot alignment. PROBLEM: Not wearing appropriate safety gear. SOLUTION: If you inline skate, use a helmet, knee, wrist, and elbow pads. If you ski, cycle or snowboard, get a helmet and wear suncreen. Safety gear can save your life, broken bones, soft tissue injuries and keep you away from risk of cancer. PROBLEM: Ignoring what your body says as you age. Losing flexibility and not modifying activity you did years ago. Some sports put too much stress on body. The human body is not designed to perform many activities, including traditional sports. Our bodies are very good at repairing, but as we age, that changes and it takes longer to recover. SOLUTION: You need to decrease repetitive impact particularly to your joints, to continue enjoying your sports with less aches and pains. To modify try to switch from singles tennis to doubles, from running to bicycling, or from advanced ski hills to more basic slopes. You may not be able to play three times a week because that doesn't give your body time to repair. Meanwhile, work on your flexibility and strength. By conditioning and increasing muscle mass, body is able to better absorb repetitive impacts. Using lighter weights and 30 repetitions per exercise is safer and still provides improved strength. Lifting weights damages muscle, but when it is rebuilt, it is stronger than before. You may be able to lift two to three times a week and still play sports and allow your body a chance to heal. Some studies show that exercise reduces pain in arthritis sufferers. Warming up, stretching and anti-inflammatory treatments help relieve symptoms but won't slow down natural progression of arthritis. Nutritional supplements like glucosamine and chondroitin may also reduce symptoms. They are not miracle cures and we do not understand how they work yet. But some users swear that they help. PROBLEM: Being impatient and wanting better results or avoiding boredom. SOLUTION: Use 10% rule. When changing your activity level, increase it in increments of no more than 10% per week. If you normally walk two miles a day and want to increase your fitness level, don't suddenly try to walk four miles. Slowly build up to reach your goals. Develop a balanced fitness program that incorporates cardiovascular exercise, strength training, and flexibility. In addition to providing a total body workout, a balanced program will keep you from getting bored. If you have been sedentary or even if you are in good physical shape, don't try to take on too much at once. It is best to add no more than one or two activities per workout. Yours truly doubled everything and caught herself another cold...not helpful. PROBLEM: Trying to silence an injury such as tendonitis, arthritis, stress fracture, or low back pain. SOLUTION: See a qualified specialist (these specialists are ordered in seriousness of injury) such as an orthotist or pedorthotist, medical exercise specialist, physical therapist, physiatrist, or orthopaedic surgeon who can guide and advice you along to a speedy recovery to your first love and passion. Remember you want to keep that sports file filled with great experiences. Your sports and fitness regime should provide a lifetime of adventure, fulfillment and exhilaration, if your passionate and smart!Deborah Caruana RN, AAHRFP, NASM, ACE, www.vitalsignsfitness.com email deb@vitalsignsfitness.com
DEBORAH is a highly respected authority in personal training for overall health and fitness, with more than 22 years of experience and success.
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