Tag: Fitness

Fitness Myths to Know and Avoid

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On August 14, 2017

In Fitness

It is no secret that the health and fitness world comes with its fair share of myths and old wives’ tales — from those concerning one’s dietary habits to how hard one must work to lose weight. However, it is important to remember that a majority of these health myths are precisely that, meaning they should be taken with a grain of salt.

To ensure your fitness journey is not thrown off by a friend or co-worker’s seemingly harmless “advice,” here is a list of fitness myths you should know and avoid at all costs:

Using machines prevents you from making mistakes

While machines may be effective, they are certainly not the best or most foolproof method of exercising. In fact, the only way one can be entirely sure that they are performing exercises correctly is by working on machines that were made to fit their specific height and weight — something that is not commonplace in your average gym.

No pain, no gain?

While this phrase is uttered in gyms and on courts and fields  every single day, that does not necessarily mean it is correct. In fact, if something genuinely hurts while you are working out, experts recommend that you stop what you are doing immediately to find out if the pain eases up. If it does — meaning you only feel pain while you are working out — then you ought to see your doctor as soon as possible.

Stretching helps your body recover

Although stretching is an excellent way to increase joint flexibility, it has not actually been found to shorten one’s recovery time after a workout. However, limbering up still has its benefits, such as decreased risk of pulling or tearing a muscle during exercise. Therefore, it is still highly recommended that you stretch before and after your next workout.

Swimming is the best exercise for weight loss

Granted, swimming is an excellent means of getting a full-body workout without putting too much stress on your joints and limbs. But, unless you spend hours upon hours doing laps in the pool every day, you will not see stunning results. That is because of two distinct factors:

Firstly, there is the buoyancy effect. Since your body is submerged in the water, you have a reduced need to work in order to stay afloat — especially if you have a higher level of body fat. Secondly, exercises that occur in cold water induce a spike in appetite, unlike exercises conducted on land, which are known to suppress one’s appetite.

Watching Your Weight After 40

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On June 14, 2017

In Fitness

Losing weight and maintaining a healthy body is no easy task at any age. It takes time, effort, and dedication to truly reap the benefits of exercise, and doing so becomes more and more important with time. As we age, our bodies begin to wear with time, leading to more diseases and physical difficulties, and one of the most common side effects is weight gain. In order to maintain a healthy weight and prevent gaining any more pounds in your 40’s, there are several strategies you can implement. Below are just a few that you can add to your daily routine.

Exercise Smart

Obviously, exercise is vital to one’s health. However, older individuals may see their age as an excuse to take it easy in the gym, or not go at all. Unless you are recovering from a previous injury or complication, there should be no reason why you don’t take part in a variety of workouts focusing on different parts of your body.

For your own safety, work closely with a personal trainer to develop a workout routine suited to your physical capabilities. They will explain that just because you are no longer in your physical prime does not mean that you cannot still take part in grueling workouts. Don’t let any inabilities of yours deter you from trying your hardest. A beneficial workout is one in which you break a sweat, no matter what area of the body you are focusing on.

On the contrary, choosing exercises that are easy on the joints are great for those over the age of 40. Look into water aerobics for an extremely beneficial workout routine that puts very little stress on your joints. Additionally, exercising underwater can actually promote a higher calorie output, helping you lose even more weight than traditional methods.

Test Hormone Levels

The older we get, the less hormones our bodies produce. Whether it is testosterone, estrogen, oxytocin, or cortisol, the fewer hormones the body releases, the more fat it stores rather than burns. With that said, you should regularly have your hormone levels checked by your doctor, and develop a regimen accordingly in an attempt to regulate and maintain sufficient levels. This can go surprisingly far in losing weight as a middle-aged individual. Normal levels of testosterone in men and estrogen in women can promote weight loss.

Watch Your Diet

As difficult as it can be, everyone understands the importance of maintaining a healthy diet. The effects of a poor diet can be even more exaggerated on those past the age of 40 as well. We are given the luxury of being able to splurge from time to time in our 20’s, but doing so as frequently as we did back then can result in accelerated weight gain without exercising to balance it out. Substitute junk foods with fruits and vegetables as much as you can. Though this is much easier said than done, it can make an enormous difference for those trying to cut calories and see a physical difference.

Balance Your Work and Personal Life

There is no mental detriment as harmful to one’s health quite like stress. It can be extremely difficult managing your stress levels depending on the demands of your career, and the older you are, the more likely you are to have more workplace responsibilities.

It’s hard to avoid, but learning how to manage this can do wonders for your health seeing as stress can affect your metabolism, leading to weight gain. One way to combat this is to consider your daily exercise as an important part of your routine; just as important as your three meals a day. Try to never skip exercise, and unless the circumstances are dire, keep your career responsibilities out of your home. A happy personal life can translate to a happy work life, effectively reducing stress.

Workout Tips to Improve Your Endurance

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On April 13, 2017

In Fitness

George Zedan

Anyone who’s looking to improve their fitness abilities and overall health go right to cardio. Cardio is a great way to lose weight, get in shape, and even prepare yourself for a race. Whether it’s a 5k, a marathon, or any other course, cardio is a great way to get ready. However, cardio isn’t always the answer to building endurance and stamina. If you’re looking to improve your endurance, skip the extra time on the treadmill and try these workouts instead.


Strength Workouts

While cardio is a component to improving endurance, building strength and muscle is also key. Keep your cardio simple. If you’ve only been doing cardio to improve your endurance, then cut your cardio time in half. Once you’ve finished, add a strength workout in.

Some great workouts to build strength are squats with a barbell, kettlebells, and burpees. Squats will work a multitude of your muscles, but the quads, thighs and hips will target endurance training. By strengthening your legs, you give your endurance more capability of improving. Kettlebells and jerks have proven effectiveness with endurance as well. Burpees are a great way to work your legs and arms, while keeping your heart rate going.

Stick to a Tempo

During your cardio, keeping a tempo will show what your endurance is made of. If you run, whether it’s fast or slow, keep a steady pace. Try to run at that same pace for your workout. It will eventually push your muscles because naturally you’ll want to speed up or slowdown. Tempo workouts can also push you to meet your goal or reach a new record. If you run 20-40 minutes at a slower speed, work your endurance by running a little faster each time you run at the same tempo.

Shorter Rests

If you don’t push yourself, you won’t ever gain endurance. Between each rep, make sure you’re taking a 5-10 second shorter rest. By lengthening each rep, you’re pushing yourself just a little longer than normal. Interval training is used for improving endurance through on-off-on rotations. For example if you’re doing 25 push-ups, only rest for 20 seconds instead of 30 before you do 25 more push-ups.

The same goes for running. Push yourself to run longer than you normally would. Extending your run will build your strength, therefore increasing your endurance. This will help you generate efficient energy and oxygen the more you workout.

Break From Your Routine

A steady workout routine will hinder your endurance. Switch your workouts to give your muscles a change. If you always start with running, alternate your days. This will keep your mind and muscles guessing what’s next, instead of already sinking into the routine.

 
Endurance is made for people to workout at a higher intensity for a certain period of time. To extend your workout, you must improve your endurance. Target your next workout to endurance building. You’ll have a longer, better workout to get you closer to your goal.

George Zedan speed exercises

Exercises to Increase Speed

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On March 15, 2017

In Fitness

For athletes in any sport, speed is a necessity to gain an upper hand on your opponents. Whether you are running vertical routes in a football game, or shuffling sideways to stay in front of your opponent in basketball, developing your speed can greatly enhance either of those actions, and can separate a good player from a great player.

If you find yourself struggling to enhance your speed, a common mistakes athletes make is simply relying on cardiovascular exercises. While these are beneficial, they can only go so far, and you are more likely to increase your endurance performing these exercises rather than your speed. Below are a number of workouts you should try that are great for improving overall speed.

Squats

Targeting the quadriceps, hamstrings, and glutes, squats can greatly improve your upper leg strength, which directly translates to increased speed. To perform this exercise, place the barbell comfortably on your shoulders behind your head, keeping your feet shoulder-width apart. Slowly lower your stance keeping your back straight and pushing your hips back. Be sure to tighten your core for support. Lower your body until your thighs are parallel to the ground, slowly returning to the starting position. The amount of weight you use varies the intensity of the workout, so find a weight that’s comfortable, yet efficient for you.

Broad Jumps

Plyometrics are great for speed-based exercises, and broad jumps are perhaps the most standard of the field. This teaches the muscles in your legs to contract extremely quickly, allowing for explosive bursts of speed. The starting position involves your feet being hip-width apart, and slightly lowering your hips before jumping forward, landing flat on your feat. For increased difficulty, try jumping backwards from the position you landed in, back to where you were.

Power Clean

What may be surprising is how much this workout can benefit one’s speed, but to be fast, a great amount of strength is required in all muscle groups. For this workout, start with your feet hip-width apart, and grab the barbell with your forearms facing forward (or an overhand grip). Maintaining a straight back, pull the bar up, then swing up. At this point in the motion, extend your hips and knees at a very fast rate so that you are now standing straight, and the bar is now at your shoulders with your hands now at an underhand grip. Return slowly to the starting position.

Heel/Calf Raises
This exercise works best when you are standing on a slightly elevated surface with your heels hanging over the edge. Stand on the balls of your feet, and slowly lower your heels until you feel stretching in your achilles tendon. Then, raise your heels eventually reaching a height higher than your toes. You should feel a tightness in your calves. Both of these movements can greatly enhance the strength of your lower legs; another crucial body part in having adequate speed. You can also turn your toes inward or outward when performing these raises to target different muscles in the lower leg area.

George Zedan at-home workouts

The Best At-Home Workouts For Beginners

By

On February 8, 2017

In Fitness, Health

If getting to the gym on a regular basis is something that’s difficult to accomplish given your current lifestyle, squeezing in a few exercises in your own home is something that should be highly considered. For those that do not have a lot of experience with working out in the first place, the following exercises are just for you. No matter your level of training, these can be done by just about anyone.

Pushups

One of the most basic workouts known by everyone in the fitness world. Pushups require very little space in your home, and can be done just about anywhere. This workout utilizes multiple muscle groups throughout your body, as well as strengthening your shoulder joints. With this added strength, you’ll better prepare yourself for more advanced workouts once you have time to hit the gym.

Squats

Yet another exercise you can perform right in front of your television. For the best results, stand with your feet shoulder-width apart, and while maintaining a straight back and your head up, sit back into this position. Be sure to focus on your knees bending over your toes with your chest out, and do not bend your back. Squats are great for improving overall strength, but your thighs and glutes are the primary beneficiaries.

Calf Raises

For the other portion of your legs that squats don’t focus on, these are great for strengthening both your calves and shins. A proper form involves standing straight and bringing your heels up slowly off the floor, holding your position at its peak. Then, slowly return to the starting position. Beginners in exercising tend to skip this workout, as they feel their calves are the least important muscles. However, strong calves improve your balance, prevent your feet from rolling, and calm the effects of shin splints.

Planks

Begin in a pushup position, but support your body with your forearms instead of your hands. Keep your back straight and focus on tensing your abs and glutes, holding for as long as you can. This is great for building core strength. Continuously performing crunches can have a negative effect on your spine if done incorrectly, whereas planks allow you the same workout without the risk of injury.

Side planks are a variation that target smaller muscles in your lower back, and can even improve back pain; something beginner’s might be all too familiar with. For this exercise, simply lie on either your left or right side and support your weight on your elbow, lifting your hips off the ground to form a straight line.

Bicep Curls

 
Assuming you have weights of some sort, bicep curls can be done anywhere in the house. If you don’t have weights however, feel free to improvise. Full jugs of milk make for great replacements. When performing this exercise, focus on keeping your elbows stationary. When your arms are bent at the top of the move, squeeze your biceps and slowly lower the weights back to your starting position. Strengthening your biceps can provide you with everyday benefits that you may not have considered otherwise, like stronger stabilization when lifting or carrying objects.

George Zedan

Dealing with a Torn ACL

By

On November 22, 2016

In Fitness, Health

A common and debilitating injury among athletes in all sports is an anterior cruciate ligament injury, often referred to as a torn ACL. This typically occurs when the knee is hyperextended and the ligament exceeds its biomechanical limits. Varying in severity, an ACL tear can contribute to trouble walking and swelling of the knee, and usually requires surgery for proper repair. Rehabilitation can take anywhere from six to nine months, and can be a difficult road to recovery.

It is important to understand the anatomy of the knee in order to properly diagnose and treat a torn ACL. The quadricep muscles on the front of the thigh and the hamstrings on the back aid in the stabilization of the knee, which is primarily controlled by four ligaments. These include the medial and lateral collateral ligaments, which prevent the knee from shifting side to side, and the anterior and posterior cruciate ligaments, which keep the knee from sliding forward and backward.

The anterior cruciate ligament (ACL) is the most commonly injured muscle in the knee. The austerity of which can differ. Sprains of these ligaments can be classified as grade 1, 2, or 3. Grade 1 sprains occur when a ligament’s fibers are overstretched. A grade 2 sprain involves some torn fibers, but remains functional. Grade 3 sprains are complete tears of the ligament entirely, and are frequent among athletes.

Both contact and non-contact sports can contribute to these injuries. If an athlete changes direction quickly, planting his or her foot flat on the ground, the knee hyperextends, stressing the ACL. A blow to the knee in contact sports while the foot is planted can also cause hyperextension. They are more common in women due to a difference in anatomy and muscle mass as well.

If you have experienced a torn ACL, the surgery required can be grueling, much like the recovery process. Find a doctor that specializes in such cases for the best possible outcome. Taking up to 6 months or more, recovering from this surgery is no easy task. Following a rehabilitation process is absolutely vital in order for the ligament to heal properly, as this strengthens the muscle around the knee and regains range of motion.

Within the first weeks, be sure to rest your leg up on a couch or pillow four to six times a day. This can reduce swelling in the knee. However, you should maintain a small amount of physical activity. Moving the knee post-surgery, though painful, keeps the blood flowing, and redevelops the torn muscle. After a month or so, you should be given a knee brace and advised to move more frequently than before. Patients usually begin physical therapy at this time. Depending on the injury, your doctor should provide you with a program suitable for your personal rehabilitation process.

Avoiding ligament damage in sports like football, soccer, basketball, and skiing is difficult, but simple strategies like wearing proper cleats, stretching, and effectively bending the knee upon landing can prevent this. For those who’ve suffered a torn anterior cruciate ligament, work with your doctor on a daily basis to ensure you are maintaining a healthy recovery process. Though it takes time, coming back from such an injury is not impossible.

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