Edward G Sullivan: June 2014

STRETCH Your LIMITS

By Fitness Together Trainer, Jenn Noggle

http://www.fitnesstogetherbrecksville.net

Do you have trouble squatting down to pick something up off the floor? Is it difficult to reach that scratch in the middle of your back or bend over to touch your toes? Do you experience lower back pain or stiffness? Like many others, actions that used to seem so simple and basic can now be challenging and frustrating. The good news is that more often than not, the solution is simple. Incorporating a consistent stretching routine into your life, whether you exercise or not, is a critical component of your overall wellness. There is more good news…even a small time commitment can yield huge results! Here are just a few:

Increased Flexibility and Range of Motion

Range of motion (ROM) is the area through which a joint should normally be freely and painlessly moved. A limited ROM means that there is a reduction in a joint’s normal, full range of motion. As you age, and especially if you sit a lot, your muscles will become tighter and shorter over time. This makes you more susceptible to injuries, nagging aches and pains, and compromised daily function. Regular stretching will increase and maintain the proper, full range of motion in your joints. This means better flexibility and balance, decreased pain and tightness, decreased muscular imbalance, and easier overall movement and function.

Increased Circulation and Energy Levels

Stretching has been proven to increase blood and oxygen flow to your muscles, thus increasing the supply of nutrients to your muscles as well. This means reduced muscle soreness and tension, increased comfort and ease of day-to-day activities, increased energy levels, and shortened recovery time.

Better Posture and Reduced Back Pain

Numerous muscles, including the hip flexors, lower back muscles, hamstrings and quadriceps, contribute to your posture. Poor posture means tension, breathing difficulty, fatigue, and back pain. Regularly stretching can improve posture and therefore, greatly reduce or eliminate the back pain that affects millions of Americans today.

Aren’t these benefits worth at least 15 minutes each day? Don’t continue to limit your activity or blame your age for what you can no longer do. Start rejuvenating your body today! Whether it is after your workout, or while you watch your favorite tv program, make the time to improve your body and your life today! A Fitness Together trainer can put together a personalized stretching routine for you to do on your own, or you can try out a Passive Stretching session to help maximize your flexibility and function.

HELPING PEOPLE GET HEALTHY IN:
BRECKSVILLE, BROADVIEW HTS., NORTH ROYALTON, RICHFIELD, SAGAMORE HILLS AND INDEPENDENCE

Please visit Our Partners Page

Personal Trainer Broadview Hts, Fitness Together Brecksville
supports Home Days and Dog Jog 2014

What are Some Dangers of Over-Training?

Steven Madden: In the world where "a little is good, more must be better", we like to over do things to get results. Unfortunately, when it comes to fitness, that is about as untrue as you can get. Training too much and too often can result in overtraining, which has the opposite of your desired fitness results. Overtraining is the result of not resting your body, specifically your muscle tissue, properly before working the same muscles again.

Rather than spending 30-60 minuets workout, every other day, people want to work for hours, every day of the week. If your muscles haven't recovered from your last workout, you will not have an effective next workout. Ultimately, you will become weaker and lose overall strength as well as being more susceptible to injury, even hurting your immune system making it harder to fight a cold. After that 60 minuet mark, you have largely depleted your testosterone levels (men and women) which is necessary for building and maintaining muscles mass. Exercise causes micro trauma to your muscle tissue that normally heals its self, if given the proper recovery time (24-48 hours).

Overtime, over training can lead to serious tendon, muscle and joint pain, increase blood pressure and heart rate, weakness and fatigue, and even increase the risk of heart attack. Ironic really, since most of the people start a fitness regiment to avoid those kind of problems.

Kelly Bailey: We all know it's important to work hard to maintain and improve our fitness level. But real care must be taken to avoid over training. Don't be fooled by thinking over training can only happen to elite athletes. A new exerciser can experience over training as easily as a seasoned athlete. Over training happens when someone exercises too often, at too high an intensity, with inadequate rest. Over training can cause a host of physical and psychological symptoms, including joint pain and weakness, decreased athletic performance, insomnia, depression, and lack of motivation to exercise. Over training also makes a person much more prone to injuries because the muscles are fatigued and weak. The best ways to avoid over training syndrome are to schedule rest days. You can still work out on rest days, but intensity needs to be much lower. Cross training is also a great way to avoid over training. So, for example, if you are a runner, try swapping out one of your running days and go biking or swimming. Most importantly, keep in mind that our workouts break our muscles down. It's the rest period that allows our muscles to rebuild and become stronger!

Jenn Noggle: Throughout many years of training hundreds of people, this is one issue that I rarely see considered or addressed. People think they are being healthy by exercising, but are often working against themselves by actually over training. Over training basically means that a person is exercising in a pattern that is a higher intensity, duration or quantity than their body can properly recover from. There are symptoms from subtle to more serious, including but not limited to the following: chronic muscle or joint pain, frequent colds or infections, tiring or fatigue easily, frequent injury, elevated resting heart rate and/or blood pressure, stalled progress in workouts or body transformations, poor sleep, poor performance, anxiety or irritability...you get the picture. You can be working your butt off in the gym and be doing more harm than good if you are not giving your body adequate recovery time and nutrients. Besides working or talking with a trainer to avoid over training, make sure you give yourself rest days, cross train, and don't increase any distance, intensity, weight, speed, or length of exercise more than 10% in a given week. Make sure you are not only eating enough overall calories, but focus on getting the right kinds of nutrients to aid in recovery (i.e.: lean proteins, complex carbohydrates, healthy fats). In addition to having a plan that factors in these tips, always listen to your body! If you feel like you need an extra day off, take it! Your body may need the rest more than the workout some days!

Taynee Pearson: Most people think there is no such thing as over training, but there is. There is a point where too much exercise can harm you instead of benefit you. Over training can affect a person in many ways. Over training may increase a persons blood pressure to increase, increase musculoskeletal injuries, dehydration, and muscle soreness and tiredness. It is important to find a medium between which is too little and which is too much.

*person trainer Broadview Heights *personal trainer Broadview Hts *personal trainer Brecksville

Edward G Sullivan

Tuesday, June 24, 2014

Stretch your limits!

Friday, June 13, 2014

Personal Trainer Broadview Hts, Brecksville are supports Home Days and Dog Jog 2014