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.
| | Why my Lactate Threshold Training is better than any other Strength Training System. Written by Deborah Caruana RN, MES, CPT
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With simple counting system that I use, you can track your progress very easily. So easily, that you don't really need logs and complicated spread sheets. Your gains will be consistent, trackable and very measurable. Weight machines and gym equipment generally shape body so it looks bulky, 'like a gym body' where parts don't all seem to fit together. This is because in a gym environment machines force you to work muscles separately in isolation from core and network of whole body. Lactate Threshold Strength Training integrates whole body movements and brings all parts together into each exercise. Because you are using all muscles synergistically in a concentrated effort pulling all of muscles into one dynamic reactive coil ready to spring into next movement or challenge. This creates long lean flowing muscles that flow just like workout flows. How Does The Workout Go? Generally after initial assessment I discover peoples strengths and weaknesses and what I mostly discover is people want a boost to their metabolism to burn fat. In order to burn fat what I want to do is target all largest muscles in body. Which are legs and of course gluteus maximus…the largest of all. So to be sure to get that metabolic lift I will spend first half hour of session on legs and glutes. Don't worry ladies, your legs won't get bigger from all leg work because we use no weight but your own body weight, with lots of isometrics and repetitions. I also have to add hear that you will see significant flexibility gains because you always go deeper into positions as you get stronger. Because you have no machines to support you with just your body in space you will get significant core work by just holding your self up and maintaining your balance without something to lean on. The nest half hour covers chest, back , shoulders and arms but remember with each exercise every single body part is connected and working for thermogenesis and overall strength and coordination. Abs are last and don't take long because they have been working entire time, now its just a finishing process of carving a little deeper. The stretch at end just feels good and prepares you to relax and be energized for rest of day. It's time to start an intelligent exercise program so sign up today and make your body gorgeous! My Lactate Threshold Strength Training DVD is coming soon so stay tuned or log onto my website for more info. Deborah Caruana RN, MES, PT. Website: 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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