Advance Weight Loss & Fitness

Fitness Tips

What to do when you have a minor injury: 

• Ice first! It is one of the best ways to reduce inflammation that happens when you have some type of muscle tear, tendonitis, sprain, or strain.
• Fill a bucket with ice and water and plunge the injured area into the ice-cold water. Hang in there for 2 minutes and the chilly sensation will fade into a numbing feeling. Soak for at least 15 minutes but not more than 20. The water pressure will also help to compress the area.
• Try placing frozen corn or peas on the injured area. (This is one of my favorite remedies.)
• Place a can of frozen juice concentrate on the ground and roll your foot over it. This is very good for plantar fasciitis and other injuries to the arch or heel.
• Make a frozen gel pack by filling a freezer bag with 1 part rubbing alcohol and 3 parts water. Seal the bag and place it into another bag. Freeze, use and resue.
• Always consult your physician and rest the injury until it is completely healed.

source: SparkPeople.com

Is it better to use machines or free weights for strength training? 

There are advantages to both.

Weight machines can be:

• Easier and safer to use
• Less intimidating
• Save time
• Can be more efficient at isolating a specific muscle

Free Weights can be:

• More versatile and convenient
• More functional because you can complete movements in  different planes of motion
• Can incorporate the involvement of the stabilizing muscles

If you are new to strength training start with weight machines until you become more comfortable with the movements. If you are more experienced you might want to use free weights. In summary the best option is to use a combination of free weights and machines. Always remember the "E" in exercise is for enjoyment! Do what you enjoy and you will want to exercise.

Do you want to work out in a friendly, non-intimidating atmosphere with encouraging, helpful staff, and lots of individual attention?

Would you like to try Pilates, Yoga, Strength Training or Cardio classes? Do you have trouble sticking with an exercise program and need support? Then come visit Basics Fitness Center where my office is located and see how the combination of great nutrition and fitness can help you achieve your wellness goals.

Ready to begin strength training?

Check with Matt at Basics's Fitness Center to schedule your initial, complementary orientation to all the state of the art equipment here at Basics.

Want to strength train at home?

Sparkpeople.com has a "Fitness Starter Kit" with 2 DVDs for a full body workout, a stability ball, and a pedometer for just $25.99. Check it out today!

Do you want to get a good workout while enjoying the great outdoors?

A 175 lb person burns in 60 minutes:

• 198 calories playing croquet
• 357 calories playing badminton
• 278 calories canoeing
• 476 calories hiking
• 556 calories swimming moderately
• 476 calories waterskiing
• 238 calories sailing

Do you want to get a great workout without ever leaving your neighborhood or even your yard?

Yard work such as gardening, raking, and mulching are all terrific calorie burners and can also strength your upper body muscles.

A 175 lb person burns in 30 minutes:

• 159 calories gardening

• 171 calories raking

• 119 calories washing the windows

If your neighborhood is conducive to walking by all means get out there and walk. Don't like walking? Try riding your bike or for the more adventuresome, rollerblading. A 175 lb person burns in 30 minutes:

• 119 calories walking at a moderate pace

• 318 calories walking at a vigorous pace

• 238 calories riding a bike at a light speed

• 397 calories riding a bike at a fast speed

• 391 calories rollerblading

Do you have a sedentary job?

Then you can reduce your risk of stroke, diabetes and heart disease by adding mini-exercise bouts to your day. A recent study found that just 10 minutes/day of brisk activity helped to counteract hours and hours of sitting. So if you exercise just once a day or worse yet not at all, try adding a brisk walk around your office or 10 minutes of jumping jacks to get your blood moving. You will feel better and be a more efficient worker afterwards. Helps the number on the scale move down as well!

Can You Rev UP Your Metabolism?

YES, you can! One of the best ways to boost your metabolism is to look at how you exercise. Do you just go through the motions or do you really get your heart rate up? In order for your body to use up all glycogen stores and then start burning fat you need to reach 70-80% of your maximum heart rate and sustain it for 45 minutes. My advice: warm up for 3-5 minutes and then go all out on a brisk walk, the elliptical, the treadmill or the bike for a full 45 minutes. Then cool down for 5 minutes. Do this 4 times per week and see the results! For more fitness tips see Matt at Basics Fitness Center

When it comes to weight loss...

...increasing the duration or the intensity of your workouts can help. For example:

• Find a hilly area to walk outside or increase the incline of your treadmill between 4% and 10% depending on your current level of fitness. Walking uphill will burn more calories and tone the leg and glute muscles.

• Try interval training outdoors. Run or jog one block as fast as you can, then do a recovery walk for the next block and continue the pattern.

• Using a cardio machine? Try going as fast or as hard as you can for 2 minutes and then slow down and recover for 1 minute. Try this for 7 cycles.

• No time for exercise? Clean the house as fast as you can. Heavy cleaning can elevate your heart rate to an aerobic level. Make as many trips up and down the stairs as possible and rest only a little to stay in the aerobic zone.

No time for formal exercise?

• Three 10 minute workouts are still beneficial.

• Take a trip up the stairs at work or home at least once a day and more if you can!

• Turn up the radio when you clean and dance away the dust!

• Watching TV? When the commercial comes on, just march in place. That's 5-10 minutes of activity per 30 minute program.

How about the calories burned in all those summer tasks? A 175 lb person burns the following calories in one hour:

• Gardening 318

• Mowing the lawn with a push mower 476

• Mowing the lawn with a riding mower 198

• Raking leaves 341

Do you want a flatter stomach? Make a deal with yourself to do 20 abdominal crunches first thing every morning and you are good to go! See how long you can keep the streak going.

Don't "feel" like exercising?

Think about what you WANT. You WANT to lose weight, lower your cholesterol, lower your blood pressure, fit into your winter wardrobe. Then do what you WANT and not what you feel like.

Do you have Plantar Fascitis?

If painful heels are curtailing your workouts continue stretching and try the Graston Technique: A new form of soft tissue mobilization that has given many of my clients relief. Performed by Dr. Joseph Hayes it can get you back on your feet in just a few weeks. For more information check out PortlandIntegrativeChiro.com or call Dr. Hayes at 878-3030.