If you’ve lost weight – and gained it all back again – there’s something you need to know.
It’s not all about willpower.
Yes, it’s important to steer clear of buffets, second helpings, super-sized portions and junk food. Understanding nutrition doesn’t hurt either.
But even more important is adding consistent, moderate exercise to your daily routine.
Scientists have figured out that when our bodies lose weight from dieting, our levels of leptin – a hormone made by fat cells – begin to plummet. Our bodies head into starvation mode by slowing down metabolism.
At the same time, our brains tell us we’re starving.
Guess what happens then?
You gain weight.
And that brings us back to exercise. Not only does it burn calories but it speeds up our metabolism.
Of course, it doesn’t hurt to have a little willpower, too.
Alice Warchol is a freelance health writer and fitness instructor.
Source: New England Journal of Medicine
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Runners are a hearty bunch, but they are also prone to a variety of overuse, muscle, and joint injuries. Improper body alignment and movement inefficiencies can cause injuries to the hips, knees, and feet. Physical therapists and sports performance specialists help runners avoid or reduce their risk of injury by teaching them how to correct their form on the road.
Some of the common injuries our physical therapists see include:
- Female Hip Pain
Women are more likely to experience hip pain due to the wider set of their hips. By speaking to a physical therapist about hip pain, female athletes can learn about proper techniques to help restore hip alignment and control and reduce the risk of iliotibial band syndrome (pain outside the knee).
- Runner’s Knee
Runner’s knee results from over-striding, when a runner’s foot lands too far from the body and displaces weight awkwardly over the knee. Sports performance specialists can evaluable a runner’s stride and teach them how to adjust their stride to lessen stress on the knees.
- Age-Related Conditions
Knees are the most injured site for runners and comprise about 20% of all running injuries. But, for runners over 40 years of age, the Achilles tendon and calf are more vulnerable to injury and should be strengthened and monitored for weakness or pain.
- Foot Injury
Achilles tendonitis and plantar fasciitis are among the most common foot injuries for runners. While wearing the correct shoes and the use of custom orthotics can help assuage discomfort, many athletes suffering from foot pain can benefit from foot and ankle therapy programs designed to rehabilitate past injuries and prevent future ones.
- Stress Fractures
Most common in runners under 30, these injuries are thought to be connected to forceful stride patterns. Runners who ran “softly” reduced the force on their legs and thereby lessened their likelihood of a stress fracture.
If you’re a runner struggling with nagging pains, like those described above, you may want to consider visiting a physical therapist or a running specialist for an evaluation of your functional movement and mobility. These experts can help you recover from injury, get back in the race, and prevent future issues.
If you’re trying to lose weight, you’re probably sick of staring at that big Halloween candy bowl on your dining room table.
There’s a reason I still haven’t filled mine.
Who needs the extra temptation every time you walk by it?
When I head into the candy section at the store this weekend, I’m going to let my kids pick out what they want. I figure if I don’t pick up my favorite treat – those tiny Reese’s peanut butter cups – I won’t have to constantly remind myself that there’s no nutritional value to how they melt perfectly in my mouth. Or how many minutes exercising it will take to burn off the extra calories.
Once Halloween is over, any leftover candy from the big bowl gets bagged up and given away. My kids, still young enough to enjoy trick-or-treating, get to keep their candy, but we have limits on how much they eat every day and when. I also keep their stash out of reach.
Do I seem a little strict?
You can blame my parents.
My dad was a dentist. We never bought candy on a regular basis. Come Halloween, my mom handed out loose, unshelled peanuts. Some kids actually loved it.
At the time, it embarrassed me. Today, I can appreciate the message my parents were sending.
And it taught me something else about peanuts: they taste really good with chocolate.
Alice Warchol is a freelance health writer and fitness instructor.
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One of the most common questions our sports performance specialists and athletic trainers get is “How can I make the most of my gym time?” There are a lot of important steps that can make or break a visit to your gym. For instance, remembering warm up your muscles before stretching to ensure your muscles are activated for optimum performance can make a big difference in your flexibility. Similarly, using incorrect form can result in less effective workouts – or even serious injury.
Here are three of our trainers favorite tips for getting the best workout while avoiding injury, frustration and wasted time:
- More Isn’t Always Better
Many of our clients are active individuals who enjoy working out, but that doesn’t mean that you have to sweat on the treadmill for five hours to burn calories and get fit. An hour of cardio is the optimal amount for someone looking to get fit – go beyond that time frame and you may increase your risk of injury. Instead of going for pure time, try incorporating cardio circuits into your program; these exercises keep your muscles confused and can get you better results.
- Fuel Up to Power Up
In order to get the most from your workout you have to fuel your body with the energy it needs to get your through. An hour or so before starting your activity make sure you eat a snack with enough protein and carbohydrates to boost you through your program. Don’t forget to eat a protein-rich snack after exercising either; you have to feed your muscles to grow ‘em!
- Take Fewer Breaks
When you’re exercising, it’s important to take breaks between sets and exercises – but don’t rest too long or you may not be doing yourself any favors. To keep your intensity and heart rate up during exercises, try not to take more than 30 seconds between sets and 60 seconds between exercises. Use your momentum to help you get the best results possible.
Want some help developing the best workout plan for you? Contact us today and we’ll schedule a consultation with one of our expert personal trainers!
When it comes to running, even the smallest inefficiencies in your stride can lead to injury and decreased performance. The key to increasing your form and control may be building your body’s strength. Every runner, whether they’re just starting or a seasoned marathoner, should take these injury-prevention steps before starting a regimen:
- Start on the Right Foot
Warm up and then stretch before undertaking the more vigorous parts of your workout. By warming up before you stretch you’ll make sure you’re muscles are activated and more likely to benefit from the routine. If you’re just beginning to run you should incorporate stretching after your workout – not just before.
- Know Your Weaknesses
A running analysis can be helpful in identifying gait inefficiencies or weaknesses in form that will make you susceptible to injury. Use orthotics, stretching, and strength training to help you prevent injuries from poor form. Also, if you know that you have a nagging injury – pay special attention to it. Don’t take chances with your health.
- Be Careful
Starting a new program? Good for you! Be sure that you don’t overdo your training and put yourself at increased risk for injury. Novice runners shouldn’t start their regimen by running everyday; they should focus on building cardiovascular endurance and strength without placing too much stress on unaccustomed joints.
- Keep the Big Picture in Mind
Running shouldn’t be the entirety of your fitness program. Strength training can improve your running as can core conditioning and flexibility exercises. Make sure you devote your time to improving these aspects of your health and you’ll see the rewards reflected in improved running performance.
Want help achieving your best performance? Get in touch with one of our specially trained running sports performance specialists!
On competition day athletes need to be at their peak to maximize their performance. Done correctly under the supervision of a qualified sports performance specialist or athletic trainer, a periodized training program can ensure superior physical and psychological readiness during competition.
Periodized training develops an athlete’s strength and skill through a series of phases to ensure that they perform at their peak during specific competitions. When drafting a periodized program, sports performance specialists determine how an athlete’s training should progress throughout the year. From there, a trainer divides the annual training into five defined phases:
- General preparation
- Sports-specific training
- Pre-competition training
- Competition training
- Transition training
Aki Hiyama, a physical therapist and sports certified specialist at In Motion’s Healthy Way clinic in Virginia Beach, is an expert on periodized training. According to Hiyama, all training should begin with general preparation. “Studies have shown that athletes who develop fundamental endurance and strength are more likely to maintain their power throughout a season,” he says, “this general preparation phase also allows athletes to focus on injury prevention training to protect their bodies during later phases.”
Once a solid physical foundation is developed, athletes focus on building athletic skills or strength in the specific preparation phase. This training emphasizes sports-specific drills, efficient movement evaluation, and the development of advanced technical skills. During the pre-competition phase, trainers assess the athlete’s preparedness and increase the percentage of sports-specific training to approximately 90% of all sessions.
As the main competition approaches, athletes decrease their training time and increase their training intensity during the competition phase. Hiyama manipulates the training volume and intensity of his athletes to ensure that their training peaks two to three weeks before the main competition, with tapering beginning 8-14 days before the competition.
Often overlooked, the final transition phase is used to facilitate recovery from a season of strenuous wear and tear on the body. Athletes tend to forget the importance of rest and recovery as a part of active training. Hiyama warns that forgoing a recovery period could impact future training: “The transition phase of a periodized program helps to prepare the athletes for the next training cycle. Starting a new preparatory phase too soon could impair an athletes’ performance in future competitive cycle and increase their risk for injury.”
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In order to perform well, you need to train well. Here are the top three training myths to avoid if you want to stay fit and healthy:
- Myth #1: Breaks Hurt Your Training.
Athletes should view rest and recovery as an integral part of their training regimen. This doesn’t mean that you have to take off a week – just that you should consider using cross training (for instance: if you’re a runner, spend some time on the elliptical or a bike a couple times a week). These alternative workouts give your muscles a break and allow you to rest while also building important muscle groups.
- Myth #2: Push Through the Pain.
Most high-level athletes know how to handle pain – but do you know how to gauge what level of pain is normal and what warrants concern? If you experience sharp pain, pain that keeps you up at night, pain that worsens when you exercise, or recurring pain, you may want to visit a physical therapist, who can help you determine the source of your discomfort.
- Myth #3: Zone Out to Clear Your Mind.
Exercise can provide a great deal of stress relief and mental clarity; however, you should always focus on your form during exercise to help avoid injuries. For instance, take note of how your feet are hitting the ground, make sure your knees are landing correctly, and be aware of any compromises to your form that may cause stress or injury.
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For many injuries runners experience, a break from activity is sufficient to help heal strained or swollen tissue. During this time of rest, inflammation within the tissue will be reduced allowing the tissue to repair itself.
While your body is recovering from a slight injury, it’s important to realize that, until full strength is restored, weakened muscles leave a runner more vulnerable to reinjury. Trying to force your body to run again as soon as the swelling or pain subsides can lead to an aggravated injury – or a new one.
Movement can help restore the body as it recovers from an injury. Because every runner is different, you may want to consider being evaluated by a qualified physical therapist to develop an injury prevention or rehab program based on your specific needs. A physical therapist may recommend a running analysis to help determine if your injury is the result of inefficient movement or recommend an exercise plan incorporating new exercises, like aquatic therapy, to help you maintain your fitness and health.
+ Find out about In Motion’s Running program.
Do you like salty foods? Do you add it to your food at the dinner table?
Chances are you’re eating too much sodium – even if you’re not adding it deliberately.
A new federal study found that almost everyone who should cut back their sodium intake to 1,500 mg consumes much more than that. Additionally, 90 percent of Americans who should limit their intake to less than 2,300 mg of sodium failed, according to the Centers for Disease Control and Prevention.
Where is all the sodium coming from if it’s not from the shaker?
It’s in frozen foods, canned foods, store bought meals and restaurant entrees.
If you want to lower the amount of sodium in your diet, try these helpful tips from the American Heart Association:
- Avoid eating processed, prepared and pre-packaged foods.
- Choose low-sodium versions of food.
- Read labels.
- Eat fruits and vegetables.
- Choose unsalted nuts, seeds, dried beans, peas and lentils.
- Use unsalted or low-sodium soups and broths.
- Never add salt to cooking.
- Use spices instead of salt.
- Do not keep the salt shaker on your dinner table.
- Avoid eating salted potato chips, lunch meats, hot dogs, salted pork, ham hocks, dill pickles and canned foods.
Remember these measurements the next time you’re cooking with salt:
- 1/4 teaspoon salt = 600 mg sodium
- 1/2 teaspoon salt = 1,200 mg sodium
- 3/4 teaspoon salt = 1,800 mg sodium
- 1 teaspoon salt = 2,300 mg sodium
Sources: Centers for Disease Control and Prevention; American Heart Association
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The lymphatic system collects excess fluids from the body tissues. Lymphedema occurs when the normal drainage of fluid is disrupted by a blockage or a cut in the lymph nodes in the groin area or the armpit. While lymphedema can be inherited, more often it’s the result of blockages caused by infection, cancer, and scar tissue from radiation therapy or the surgical removal of lymph nodes.
Women who have had a radiation therapy to the underarms, have undergone surgical removal of lymph nodes, or have cancer that has spread to the chest and underarm are at greater risk for lymphedema. This painful condition causes swelling, skin tightness and discomfort, weakness in the arms, limited mobility in joints, and difficulty doing daily activities.
When it comes to managing the swelling and physical challenges of lymphedema, an experienced, physical therapist can serve as an important member of your health care team. Whether it’s controlling swelling with appropriate compression garments and special exercises or treatments like “Complex Decongestive Physiotherapy,” physical therapists can help improve the flow of lymph from your body and reduce the swelling.
Once your swelling is controlled, a physical therapist can help you begin to take over your own care by:
- Developing a personalized exercise program to increase mobility without straining your condition.
- Updating your compression garments to ensure proper fitting.
- Educating you about proper diet to decrease fluid buildup in your tissues.
The goal of Breast Cancer Physical Therapy is to restore and maximize function. All patients who have undergone a mastectomy, lumpectomy, axillary dissection or breast reconstruction are candidates for therapy. However, those patients who have not achieved full active shoulder range of motion and a gradual return to their pre-surgical activity level are particularly good candidates for therapy intervention.
+ Learn more about In Motion’s Breast Cancer Rehabilitation Program.
Source: Physical Therapist’s Guide to Lymphadema
