Exercise
6 Tips for Warm Weather Exercise
It is officially June and that means the start of summer and warmer weather. Exercising outdoors is a great way to enjoy the summer. It’s important that as the temperature rises, you make a few changes to your normal routine. We put together a few important tips so you can safely exercise during the warm weather months.
- Hydrate! Drink water during your workouts; not just before and after. For exercise lasting more than 1 hour an electrolyte beverage may be a better option.
- Avoid the Hottest Part of the Day. When you’re heading outside in the summer, early morning and evening may be better times. When the sun is directly overhead, the outside temperature is hottest.
- Wear Light-Colored and Light-Weight Clothing. Wear moisture-wicking fabrics to help keep your body cool. Lighter colors will reflect the sun.
- Take Breaks. Listen to your body. If you are feeling too warm or don’t feel right, take a moment to rest and allow your body to cool down.
- Run or Walk a Shaded Route. If you’re adventuring on a run or walk, go to a nearby park that is covered by trees. The temperature is a little cooler in the shade and you’ll be more protected from UV rays. Although it’s breezy, the boardwalk may not be the best place on a hot day.
- Don’t Forget the Sunscreen. Applying sunscreen will help protect your skin, especially when you head outside for a long period of time. For more information, check out our Sun Safety Tips.
By Louise Mills-Strasser
5 Exercises for a Healthy Back
Many adults suffer from back pain; it is one of the top reasons for doctor visits. Having strong back and abdominal muscles can help relieve many types of back pain, especially those most commonly resulting from soft tissue injury or back muscle strain. Exercises that strengthen these core muscles should be included as a part of a balanced exercise program.
The vertebrae of the spine provide the supporting framework for the back. Connected to this frame is a complex system of muscles and ligaments that create the strength and stability of the spine and extremities. Your abdominal muscles and back muscles work to keep the body upright and for movement (think of maintaining good posture). If these core muscles are not strong enough to hold you upright, additional stress is applied to the spine as it supports the body, and the likelihood of back injury or pain is increased.
We put together some basic core exercises for keeping your back healthy! Get your doctor’s ‘okay’ before trying any of these moves and pay attention to how you feel when doing them.
- Hamstring Stretch- lying on your back with the legs straight, use a stretching strap to pull the one leg up in the air so that you feel a stretch in the back of the leg
- Knees to Chest- lying on your back and pulling the knees to the chest opens up the disc space in the back, which relieves pressure on the nerves.
- Plank/Modified Plank- lay on your stomach, bringing your forearms flat with elbows directly under the shoulders. Engage your core and lift yourself up from your arms and feet, holding this position. To modify, lift from the knees.
- Reverse Crunch- lie on your back with bent knees and core tightened. Keep your knees bent but lift your feet, keeping the hips down, then return feet to the ground.
- Bridges- starting on your back with the knees bent and feet flat, press your heels down and lift your hips up from the ground. As you lift, be sure to squeeze your glutes, then bring your hips back down.
Exercising with Allergies
With spring comes the beauty of flowers… and allergies! Allergies occur when your immune system overreacts to a specific allergen. Some allergens that tend to affect many individuals are pollen, dust, grass, and oak. Symptoms of these allergies consist of itchy, watery eyes, running nose, sneezing and sometimes a cough. Despite how bad the pollen count might be, these allergies should not deter you from getting a workout in. Below are some tips that should help you to get over that allergy slump.
Check the Pollen Count: Before you head outdoors make sure you double check the pollen count for the day; you can look this up on pollen.com. In general the pollen count is typically higher in the morning during warm, breezy days and is lower on cold, rainy days. It is important to also look at ozone levels and other pollutants because these tend to bother individuals who have allergies. If the pollen count is too high, exercising indoors is also a good solution.
Choose the Time of Day: As a rule of thumb, pollen tends to be higher in the morning and afternoon so exercising at night time is ideal if you suffer from allergies.
Change Your Clothes: If you do decide to exercise outside make sure you come home and change your clothes. Pollen is likely to stick to people’s clothes and hair so when you come home it is advised that you take a shower and change to rid yourself of any possible allergens left on your skin after your workout. This also might help protect your family members who suffer from allergies.
Ask your Doctor: If your allergies continue to persist make an appointment with your doctor, you might need an antihistamine to help you get through the day. If you are going outside to exercise it is advised that you take the medication an hour before working out so your body has enough time to react to it.
Exercising Indoors: Sometimes the pollen content is just too high and you need to exercise inside. If you are going to do this make sure that all windows and doors are closed so extra pollen or any other allergen is not able to sneak in during your workout.
Avoid Certain Areas: When exercising outdoors it is important to stay away from areas where there is a high possibility of irritants, pollutants or allergens. Certain areas to stay away from consist of fields, trees, factories and cities.
Breathe Through Your Nose: When working out it is important to breath through your nose and not your mouth. Your nose works as a filtration system that filters out any pollutants, allergens or irritants that can enter into your body.
Don’t let this time of the year prevent you from completing your workout, summer is just around the corner!
Peak Performance is Better than the Average Commercial Gym
We talk about Peak Performance Fitness being different from your normal health club or gym. But what really makes it better? Check out our list of what makes Peak unique!
- Guided and Personalized Workouts. Unlike commercial gyms, the exercise physiologists at Peak Performance create exercise prescriptions for you, based off of your fitness goals as well as any orthopedic and medical conditions. These exercise programs are updated regularly to progress the individual along their fitness journey.
- Safety First. While you are working out there are always fitness professionals watching to make sure you are doing exercises correctly. Also if you have any questions at all, exercise physiologists are always available to help.
- Never Wait. There is never a wait to use machines Peak Performance, we always have cardio and strength machines available at any time of the day!
- Specialized Equipment. Most commercial gyms do not have a turf, sleds, an Olympic weight lifting station, TRX or specialized physical therapy equipment. At Peak Performance we go out of our way to make sure all individuals have the right equipment whether you are an athlete or physical therapy patient trying to start up an exercise program again.
- Comfortable Setting. The setting at Peak Performance has a family-like atmosphere. Everyone is always friendly, cheering you on and looking out for each other. There is also no pressure if you are a novice to exercise and there are no grunting “meatheads” to scare you away.
- Specialized Programs. Here at Peak we have many specialty programs such as sports specific training for individuals and teams. We also have different weight loss programs to help you achieve you ultimate fitness goals!
Member Spotlight: Mike!
After the death of a close friend at a much too young age, I decided it was time for me to get back into shape and take care of myself. I had gone from a very active lifestyle to “couch potato.” After getting my doctor’s approval, I decided it was time to join a gym. After years of driving past Peak Performance, with those weight management signs in the window, I decided to stop in and see what it was all about.
My initial consultation with Paul was very informative. He said if I followed the program, I would not only lose weight, but get stronger and feel better, too! My Exercise Physiologist, Louise, has been excellent. She is very knowledgeable and an excellent motivator. She developed an exercise program that took my bad back into consideration while still making me work hard to see results. In the past five months, I have lost weight, gained muscle, and actually feel much better. I am no longer a “couch potato,” but a gym regular.
The entire Peak Performance Exercise Physiology staff has been fabulous. They are friendly and willing to help you on an exercise machine or answer your questions.
To Louise and the entire staff:
Thank you for a job well done!!!
What’s The Perfect Workout Shoe for You? Find Your Sole Mate.
Shoes come in a variety of types and sizes, but are you wearing the right shoe geared towards your type of workout?
Walking Shoes: Walking shoes tend to be heavier and stiffer than running shoes; therefore when you are choosing a walking shoe, you want a shoe that has enough support, cushion, and flexibility. It is also important to look at the traction aspect of the shoe if you are planning on hiking. A good walking shoe for women is the New Balance WW1765 and for men is the New Balance MW 759.
Running shoes: When you are looking for the runnin g shoe you want to make sure that you have a perfect amount of cushion. Running shoes are made to handle the shock of two times your body weight. Therefore when picking a running shoe, you want to make sure it has great cushioning in both the heel and forefoot. Other important aspects of a running shoe you should look for are flexibility, stability control, traction on roads or trails, and breath-ability. It’s important to take a look at your foot before you buy a shoe. Our feet are all different, but can be divided into three categories: low, high and medium arches. These different arches will make a difference in the type of shoe you should buy. A good example for a person with low arches would be the Asics Gel Kayano 222. A good buy for an individual with high arches is the Asics Gel- Kinsei 6 and one for medium arches is ASICS 2000.
Cross-training: A cross-training shoe might be for you if you occasionally participate in a variety of exercises from tennis to basketball to some weight-lifting. Cross training shoes are not used to running miles, but more for individuals who participate in different athletic activities. A good cross-trainer should have a firm heel, good support, and should be light weight. An example of a popular cross-trainer is the Puma Tazon.
Specialty: Specialty shoes are used for specific activities. There are specific sneakers, cleats for individuals who participate in weight-lifting, cycling, tennis, basketball, soccer, lacrosse, baseball, etc. Just make sure when you are picking out one of these shoes that you are purchasing the correct shoe/cleat for that specific sport.
Lifestyle: Lifestyle shoes might look cool and trendy however they are not meant for exercise. Do not try wearing Vans or Nike Janoskis to the gym or to participate in a sport because you are putting yourself at risk for injury.
Trying to find the right shoe for your desired exercise routine is important so take the time to weigh out your options in order to make those feet happy! Remember, your foot size can change or swell throughout the day, be consistent with the time that you are shopping; your feet tend to be larger throughout the day.
By Sally Leahy
Why is a Warm Up So Important?
We always ask our clients to arrive at least 5-10 minutes early in order to warm up prior to exercise. The importance of a warm up should be appreciated and included as part of your workout regimen.
A warm up period allows your heart rate and breathing rate to gradually increase and prepare your body for exercise. By slowly increasing the intensity of the workload, the body is prepared for efficient and safe functioning of the heart, lungs, blood vessels, and muscles during more vigorous exercise to follow.
A good warm up can reduce the muscle or joint soreness experienced during the beginning of a workout. Think of this as “loosening up your muscles.” Your body’s joints will loosen and blood flow to the working muscles will increase.
As a part of a warm up, stretching may be added in after walking, biking, or other dynamic movements. Dynamic movements activate our muscles and move joints through a greater range of motion. Static movements will stretch the muscles without a change in the range of motion of a joint- think of holding a hamstring stretch. As mentioned before, you want to complete dynamic movements prior to static stretching. It may even be best to save the static stretches for your cool down.
So why should I warm up?
- Increase heart rate
- Increase blood flow
- Increase body temperature
- Decrease muscle viscosity
- Mentally prepare you for a workout
- Improve performance
- Reduce the risk of injury
- Increase the satisfaction from a workout!
By Louise Mills-Strasser