Jay Blahnik
By Jay Blahnik
The surest way to experience a setback in your exercise program is to get injured. When you have a sprain, strain or other injury, it is hard to work out at the same intensity as you normally do, and of course, sometimes you can’t work out at all. This can cause you to lose fitness, gain weight or both -- and that’s not only frustrating but very unmotivating as well.
There are two types of injuries: acute and chronic. Acute injuries occur suddenly and are often a result of an unexpected take-off, landing or abrupt movement during an activity or sport. Some examples of acute injuries include a sprained ankle, strained back or broken arm. Chronic injuries, such as persistent knee pain or aching lower back, are usually the result of overuse, overtraining or repeated improper execution of an exercise or movement.
These five simple steps can help you reduce the risk of both types of injuries:
*Warm up properly – Always start by doing an easier version of whatever exercises or movements you are about to do. For example, if you are going for a run, you should walk for a few minutes, then go for a slow jog and finally a run. If you are lifting weights, start each exercise by lifting a lighter weight than you intend to finish with. If you are going to play soccer, spend some time running the field and kicking the ball before jumping immediately into the game.
*Progress at a reasonable rate – Try not to increase the intensity or duration of an exercise by more than 10 percent to 15 percent of what you are used to in any one exercise session. For instance, if you are training for a longer run and you can easily run 30 minutes now, you should not run too much farther than 33 to 35 minutes on future extended runs until the longer time feels comfortable. Or, if you currently lift 30 pounds doing biceps curls, you should not increase the weight by much more than 3 to 5 pounds, until the heavier weight begins to feel easier.
*Monitor fatigue – If you become tired or sore during an exercise session or sporting event, it is a good idea to slow down, take a break or stop. Many injuries occur when the exerciser or athlete is simply too tired to keep good form or attention to the activity. So if you are playing basketball but are noticing that your jumping, running and shooting is getting more and more difficult, it is much more likely you will sprain your ankle or fall during the game. Take a time-out until you get your energy back, and your chances of getting hurt will be reduced.
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By Jay Blahnik
There is a lot of discussion about the correct way to breathe during exercise. While there is limited research on the topic, most experts agree your breathing patterns during exercise should change depending on what activity you are doing.
Why does it really matter? Proper breathing during exercise helps in a few important ways. It makes cardiovascular training more efficient, helps with power and stability during strength and endurance training, and it fosters relaxation during mind/body and flexibility training.
Here are the ins and outs of breathing during exercise:
Cardio training -- When doing cardio training, such as running, cycling or swimming, it is important to remember that breathing and the cadence of the cardio activity may not always be in sync. For example, when cycling up a hill, you may be pedaling a bit slower, but your breathing rate may be high.
The most important thing is to avoid shallow breathing during cardio training whenever possible. Shallow breathing is an indicator that you are either working too hard or have not established a good breathing pattern for the activity you are doing. Try taking stronger, deeper breaths during cardio training (without any feeling of holding your breath), and establish an inhale/exhale pattern that feels comfortable for you. For example, many runners will inhale once during three foot strikes in a row (right, left, right), and then exhale once during the next two foot strikes (left, right).
Strength/endurance training -- When doing strength or resistance training, such as weight lifting, you should generally exhale on the exertion (or most difficult part of the exercise) and inhale on the recovery (easiest part of the exercise). For example, when doing a crunch, you should exhale when you lift your shoulders off the ground, and inhale when you lower your shoulders to the ground.
Another example of this breathing pattern can be found in many Pilates classes. Instructors will often encourage their students to think “inhaling on the preparation for the move,” and “exhaling on the execution of the move.”
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By Jay Blahnik
It is tough to stay motivated to exercise week after week. Even if you love to work out, it is easy to get stuck in a rut, lose steam or fall behind on your fitness goals.
One of the best ways to re-energize yourself and amp up your motivation is to trigger your competitive spirit. You might be scared by the thought of competition, but don't worry. Adding a competitive element to your workout routine doesn't mean you have to be a world-class athlete or have an aggressive spirit to win. And you'll be amazed at how effective it can be in helping you get results, regardless of your fitness level or athletic ability.
Here are some easy ways to build competition into your program:
*Train for a race. Sign up for a local or regional event that is coming up in the months ahead. Whether it is a 5K, 10K, cycling event, swimming competition or triathlon, having something to train for will definitely keep you more focused. You don't have to train to win, just train to finish. To make it more fun, pick an event that is out of town from where you live, and do it with a friend. You can make the event part of a weekend getaway that you can also use to reward yourself for your hard work in preparing for the event. Almost every race includes people who are just doing it for fun, and you will likely be surrounded by all ability levels. This will ensure that you can be motivated by others who are at your pace. And the feeling of accomplishment when you finish is second to none.
*Challenge a friend. Buddy up with someone and hold each other accountable for your own individual goals. Then set a date in time when you both should accomplish the goal or create a way to decide a "winner." For example, you could challenge each other to walk 1 mile a day for 30 days and celebrate together when you both hit the goal. Or, challenge each other to see who can do the most minutes on the elliptical trainer for the next two weeks and whoever "loses" buys the other person lunch. The minute you create a challenge (even if the focus is not to win, but to reach a goal together), it becomes immediately more motivating to stick to it. You won't believe how much more accountable you will be when you know someone else is right on your heels!
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By Jay Blahnik
If you ski or snowboard, this is a great time of year for you! For fans of these winter sports, nothing is better than feeling the cold wind across your face and seeing the white snow under your feet.
But don’t let your enthusiasm backfire. Take these precautions to stay comfortable and safe on the slopes:
1. Warm-up. It’s cold out there and so are your muscles, so take a few easy runs down the mountain before working your way up to greater challenges.
2. Keep moving. Don’t stand still in long lift lines. Keep your body warm with a shuffle movement if you are on skis, or squats if you are snowboarding.
3. Hit your peak at the right time. Save your most aggressive runs for the middle of the day when you are warm and not too tired. The risk of injury is greater when you are fatigued.
4. Stay hydrated. Even though the temperatures are cool, you’re still working up a sweat so be sure to replenish your fluids throughout the day.
5. Stretch. At the end of the day, stretch out your tired calves, hamstrings, quads and glutes in front of a nice fire at the lodge.
6. Keep in shape off the slopes, too. You’ve got weeks of skiing left this winter, so keep your body in shape for the snow. Of course, the best training is actually done right on the slopes, practicing the skills. However, exercising away from the powder will help you get stronger so that your body is physically able to handle the tougher runs.
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By Jay Blahnik
There is no shortage of advice on how to slim down and shape up. Of course, a lot of it -- whether from a book, the Internet or even some trainers -- is just plain bunk.
By now, for instance, hopefully you realize that “no pain, no gain” is a big fitness myth, that you can’t eat whatever you want just because you’ve worked out, and that sweating in the sauna after exercise won't help make the fat melt away any faster.
But there are other fitness myths that have incredible staying power. Here’s a rundown of today’s worst exercise tips along with information to set the record straight:
MYTH #1: It’s best to work out in the “fat-burning zone.”
TRUTH: There’s no special magic to doing low-intensity exercise in the so-called fat-burning zone. While the body does use less fat and more carbohydrates for fuel the harder you work out, what ultimately matters most for weight loss is the overall calorie burn. Our bodies burn fat when the amount of energy we expend is greater that the amount of calories we consume, and this deficit can be achieved in a variety of ways. Low-intensity exercise can burn as many calories as high-intensity exercise but you’ll have to do the easier exercise for a longer period of time to get the same calorie burn. Most people find the greatest success by mixing up their routines and including a variety of different styles and effort levels to continually challenge the body.
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By Jay Blahnik
When it comes to personal training, not everyone responds to the “Drop and gimme 20!” drill-sergeant approach. Some people want a kinder, gentler push from their trainers, and others want something in between.
A personal trainer can provide motivation, expertise and individualized attention — all important factors in helping you reach your health and fitness goals. But not all personal trainers are the right fit for you. They can vary greatly, not only in experience, costs and availability, but also in approach, philosophy and personality.
If you take the time to check out different trainers, though, you can find one who clicks with you. Here are some tips to help in your search:
*Consider what you really need and can afford
Trainers charge anywhere from $25 to $125 an hour, but do you really need a trainer for every workout? Or would seeing one on just one day a week help you stay on track with your own program? Maybe you only need a trainer to perform an assessment and then design a workout regimen tailored to your needs. This would allow you to just check in with your trainer every couple of weeks.
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By Jay Blahnik
Going to the gym is one of the best ways to stay in shape. You can take an exercise class, use the cardio equipment, lift weights, swim, even shoot some hoops! But it is also easy to waste time, and if you are not careful, you can even hurt yourself.
By avoiding the three most common gym mistakes, you can drastically improve your results and make your workouts more enjoyable.
Mistake #1: No warm-up or cool-down
Jumping into your workout routine without a proper warm-up or finishing without a proper cool-down is a surefire way to set yourself up for acute injuries during the workout or chronic injuries over time.
The best warm-up is to simply do an easier version of whatever your full workout is going to be. For example, if you are going for a run on the treadmill, start first by walking, then jogging and then move into your full running pace. Or, if you are doing a strength-training workout, do your first set of each exercise with lighter weights, do your second set with heavier weights and your third set with your heaviest weights for that exercise.
Your body responds best (and you reduce your risk of injury) when you build intensity slowly rather than quickly. So always leave yourself a few extra moments for warming up.
The best cool-down involves moving from higher-intensity exercise to lower-intensity exercise. But it also includes doing stretches for the muscles that you used during the workout, and also stretching muscles that are tight or shortened during the day. For example, if you just did an elliptical workout, it is a good idea to stretch your leg muscles (quads, hamstrings and glutes), but it is also a good idea to do stretches for your chest (which can help correct posture issues from sitting at a desk all day) and some gentle trunk twists (to increase oxygen supply to your back and spine).
The goal of your cool-down is to give your working and tighter, shorter muscles an opportunity to “release.”
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By Jay Blahnik
Have you ever met someone who is ALWAYS consistent with his or her exercise program? Or someone who has had lifelong success sticking with a fitness plan? Ever wondered what their secret is?
Well, every person I have met or trained who has an extremely high level of consistency in their training almost always follows one or more of these seven simple strategies.
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By Jay Blahnik
Last week, I wrote about exercises to get you moving in the morning. This week, I’m going to tell you about some exercises to help you get some ZZZ's.
One of the best ways to decompress the body and mind at night is to use soothing breathing patterns combined with relaxing positions.
These 3 moves can help get you ready to fall asleep:
1. Half Circle Head Roll
Sit on the edge of your bed with your hands loosely at your side. Slowly drop your chin toward your chest and release all the muscles in your neck. Keeping your chin close to your chest, very slowly move your head in a half-circle motion, moving from one shoulder to the other. Take deep breaths in and out with each half circle, and repeat this movement 10 to 20 times.
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By Jay Blahnik
Does it take you a long time to really wake up in the morning? Or do you find yourself not being able to relax before you go to bed at night?
You’re not alone. Many people find themselves struggling to get energized when they first get out of bed, and then can’t seem to clear their head for a good night’s sleep when they hit the pillow. And taking longer to get to sleep at night makes you even more tired in the morning! It can be a vicious cycle that is hard to break.
While there are many people with chronic sleep disorders that might best be treated with some medical or specialized intervention, lots of folks can energize their mornings and relax their evenings by including a few simple exercises designed to provide just the treatment your body and mind need. This week, I’ll give you the exercises for the morning. Next week, we’ll cover the nighttime moves.
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