You Don’t have to ‘Baulk’ from Strength Training
Lose the Misconception You Have to Do Aerobic Activity to Lose Weight
By: Matt Nicholson
While aerobic activity is certainly important and can greatly contribute to weight loss, there is a common misconception that aerobic activity is the only exercise that will lead to weight loss or that strength training will add muscle mass and cause weight gain. “We naturally lose muscle mass as we age, so we need an activity that helps us maintain muscle mass as we get older”, says Rania Mekary, a researcher with Harvard School of Public Health.
Continue reading Myth #4: You Have to Do Aerobic Activity to Lose Weight
By: Megan Lambert
It is a common misconception that kids training for sports and young adults are the only populations that should train with weights, cables, or resistance bands.
Continue reading Myth #3: Adults Over 40 Should Avoid Resistance Training
By: Megan Lambert
From 2010-2012, approximately 52.5 million adults in the United States were diagnosed with a form of arthritis, according to the Centers for Disease Control and Prevention.
Continue reading Myth #2: Exercise Aggravates Arthritis
By: Megan Lambert & Matt Nichelson
Which of the following pictures depict the best form of exercise for weight loss?
By: Megan Lambert
What exercises or workouts do you perform when you go to the gym? Maybe you choose the latest workout from a fitness magazine, search online for a “10-minute ab workout”, or ask your buddies what lifts you should do. Although these methods may work to an extent, they are not the most effective way to reach your goals.
Continue reading You Need A Coach
By: Megan Lambert
Previous posts have addressed topics such as foam rolling, voodoo flossing, stretching and flexibility, as well as active recovery techniques. Adding on to this theme, in the third part of the FIT series, we will discuss how to practically apply recovery techniques in your busy schedule.
5 simple ways to incorporate recovery techniques in your daily life:
- Take a break every 1-2 hours.
If your job includes sitting in an office chair or staring at a computer screen for eight hours a day, then this tip is especially applicable for you. Every few hours, make a conscious effort to stand up, walk around the room, do a few stretches. Give yourself a short break. Not only will your muscles thank you, but you may even return to your task more alert and focused.
- Carry a lacrosse ball in your purse or briefcase.
When you have a random five minutes at the doctor’s office or are waiting in the school carpool line to pick up your daughter, you could spend those five minutes scrolling through Facebook, Twitter, or Instagram. Or, you could use a lacrosse ball to target sore muscles from your workout the day before!
- Carry a gallon jug of water with you.
Are you drinking enough water every day? One way to hydrate is to keep a gallon of water in your car. That way, when your water bottle is empty and you are out of the house, all you need to do is fill it up again and keep drinking.
- Foam roll or stretch while watching TV.
It is easy to get sucked into mindlessly watching television to unwind at the end of the day. And it is a good thing to unwind! But, what if you devote 20 minutes of the hour in a half you spend on the couch working on your flexibility and mobility? That 20 minutes will go a long way toward reaching your goals.
- Start your morning with a mobility exercise.
Before brushing your teeth, eating your breakfast, or taking a shower, begin your day by performing one movement that will benefit your body and help your mobility. Some examples include rolling the bottom of your feet on a lacrosse ball, performing 10 slow squats, and doing a hip stretch. This way, you set a precedent at the beginning of the day that you are going to resist the urge to ignore your sore muscles and help your body recover.
By: Megan Lambert
This is the second article in our three-part “FIT” series, which discusses practical ways to implement an exercise routine, a dynamic warm-up, and a workout recovery into your daily life. Specifically, this article discusses what to do before your starting your workout. We already covered how important it is to carve out time in your daily schedule to exercise, but did you know that it is equally if not more important to prepare your body for exercise?
In this article, we will discuss the benefits of warming up your muscles before activity as well as give you 10 simple movements that you can include in your routine.
Visit our website (www.indycorefitness.net) or contact us at (317)430-0063 to inquire about our personalized training programs and how we can help you reach your fitness goals!
Benefits of a warm-up:
Just like a NASCAR driver wouldn’t begin a race without first warming up the car’s engine, so you should increase the temperature of your “vehicle” (your body’s musculature system) before beginning your “race” (your daily workout). By performing various dynamic stretches and movement patterns, you prepare your body for more rigorous movement. For example, performing body weight squats or sumo squats prepares your body a set of barbell back squats.
The exercises found in a dynamic warm-up are based upon movement patterns such as squatting, jumping, rotating, etc. These are movements that citizens in our modern society struggle to complete on a daily basis. Dr. Kelly Starrett illustrates this point well in his book, “Deskbound.” Because of our modern society, many people sit at work all day, sit in the car, sit when they eat, sit when they watch TV…you get the idea. Because of lengthy amounts of sitting, basic movement patterns are inhibited. Therefore, a good dynamic warm-up will help counteract the biomechanical deficiencies that prolonged sitting can have on your body.
Decrease stress on heart
According to an article from the American Heart Association, “by slowly raising your heart rate, the warm-up also helps minimize stress on your heart.” Meaning, performing steady state cardiovascular exercise, such as using an elliptical or riding a stationary bike, can increase your heart rate gradually rather than suddenly or all at once. Various exercises such as jumping jacks, jump rope, and skips can also accomplish this goal.
Standing hip circles
Body weight squats
Open book stretch
Walking straight-leg march
By: Matt Nicholson and Megan Lambert
The holiday season is a time filled with family gatherings, Christmas tree decorating, and gift buying, and consequently it is easy to let your workout time disappear from your weekly schedule. However, just a few minutes of exercise each day can go a long way to helping you achieve your goals of getting in shape, losing a few pounds, and reducing stress. So, here are seven time management tips to help you prioritize your daily workouts as well as a simple and short workout that you can do at home or in the office.
Time management tips:
- Prioritize your daily activities in a to-do list.
- Determine your most productive hours of the day and plan to get the most done during this time, in order to free up other hours during the day.
- Set mini goals throughout the day to accomplish specific tasks by a certain time of day.
- Set an alarm to accomplish a certain task in an amount of time.
- Minimize distractions by silencing your cell phone when working an important task and only check your email at certain times throughout the day (for example, once an hour).
- Get a good night of sleep so that you are rested and recovered from previous work days and workout sessions.
- Prepare meals over the weekend and freeze them for the following week.
Simple 10 minute office workout:
Perform each exercise for 30 seconds and with a 10 second rest between exercises. Complete 1- 2 rounds.
- Split squats
- Chair dips
- Wall angels
By: Megan Lambert
There are different types of stress that impact you and your family on a daily basis. For example, planning a wedding and getting in a car accident are two very different types of stress. Specifically, the scientific community defines the difference between positive and negative stress as eustress and distress. Accordingly, this article gives six examples of coping mechanisms for the negative stressors in your life
- Keep a journal
Record something you are thankful for in a gratitude journal every day.
- Make lists
Create a to-do-list for every day of the week with the tasks you want to accomplish for the respective day. That way, your day will be more organized and focused.
- Practice deep breathing
After your alarm goes off in the morning, take 5-10 slow, deep breaths. Take five counts to breathe in and five counts to breathe out. This Harvard article describes the benefits of this relaxation technique.
- Create time for yourself
Schedule time to exercise, go for a walk, or practice yoga. Even 20 minutes makes a difference!
- Use relaxation phone apps
This article reviews five different phone apps that play relaxation, white noise sounds. For example, Brain Wave has 25 different categories such as “expresso shot,” “morning meditation,” and “focused and alert” that play different white noise sounds based on the category you choose. I personally have found success using Brain Wave when I am having trouble focusing when I’m working or studying!
- Utilize progressive relaxation
Edmund Jacobson, a renowned physician in the 1900’s, created a method of relaxation that takes an individual through a series of sequences that relax each muscle group. See the video below to learn more about this technique: