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Month: January 2018

The Importance of Consulting With Your Doctor Before Exercising

Posted on by Angie Tinsley

Staying physically active is important to maintaining a healthy lifestyle, and regular exercise is a great way to keep your body and mind healthy in a variety of ways. Whether you are just starting to work out or currently live an active lifestyle and want to challenge yourself more, it is always important to talk with your doctor before starting a new exercise routine.

Your Doctor Usually Knows What is Best

While you know your body the best, visiting your doctor before exercising can still be helpful because they may be able to identify things problems in your body that are difficult to self-diagnose. By talking to your doctor, they can advise you on what type of exercise program may or may not be the best fit based on your physical ability. For instance, if you have never run in your life starting with a beginner’s program or a steady jog would be safer than suddenly trying to run a 5K.

Additionally, your physician will be able to tell you if you should be exercising more based on your current physical condition or if you need to slow down to avoid overworking your body.

Keep in mind that moderate physical activity is generally safe for most people. For example, a brisk walk would be okay to take every day, but anything more strenuous could cause a problem to arise until your body gets used to the activity.

To be proactive, here are some tips for when you should talk with your doctor before exercising:

  • You have an ongoing or existing medical issue like high blood pressure or cholesterol, asthma, diabetes, joint pain, et cetera.
  • You just underwent any type of medical procedure.
  • You are pregnant or trying to become pregnant.
  • You feel like you are significantly overweight.
  • You are regularly being seen by a doctor for a medical condition.
  • You are not currently physically active for at least 30 minutes two to three days a week.

Still Exercising? You Still Talk to Your Physician

Keep your doctor’s phone number handy, because every once in a while they can provide an assessment to see if it you need to slow down or if you can do more. If you are easing back into a regular exercise program, you should not be running long distances or lifting extremely heavy weights right off the bat.

Likewise, if you are more advanced, listen to your body and take a rest and try not to push yourself too far. Sometimes, pushing your body too far with exercise can be just as detrimental as not exercising at all, so always err on the side of caution.

Here are some situations where you should call your doctor while you are working out:

  • You have shortness of breath often or get dizzy and lightheaded easy
  • Experience any pain or numbness in muscles or joints for an extended amount of time
  • If you get serious headaches during and after working out
  • Your heartbeat is very pronounced or rapid
  • You have extreme lower back or lower leg pain during normal, everyday activities even during rest

It should also go without saying that if you feel like you have hurt yourself in any way, shape or form during exercise that you should call your doctor immediately. Even if the pain or discomfort of a movement is mild or last for a short time that is enough cause to go in for a check-up.

Always Listen to Your Body

At any time if you feel the least bit unhealthy, do not hesitate to consult with your doctor. Sometimes when something may not feel like a big deal to you, there could be an underlying issue and a simple check-up could provide an easy remedy. Stay proactive by listening to your body and talk with a physician before you start a new, more rigorous program or about using certain equipment.

By talking with your doctor, together you can address any unique challenges you may have towards physical activity. Some can even make a specialized diet and exercise plan tailored to fit your own needs and goals. Your doctor can easily provide you an assessment of your current fitness level to help you learn where it is appropriate to start. Remember, working with your doctor is a great first step to maintaining a healthy lifestyle.

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Quick! Get Low Workout With The QuickFit

Posted on by Angie Tinsley

Some of your largest muscles are in your lower body. The lower body is also the base of support for your body as you walk, run and jump which are all activities you will do in day-to-day activities or in sports-specific training. Lower body workouts can help increases bone strength, improve balance and stamina and decrease injury to knees and hips.

Exercise Goals

This workout will focus mainly on the lower body and will incorporate movements that will help you gain strength and endurance. By fatiguing the entire lower body complex, this workout will assist in getting you the lean lower body look you desire.

For this workout, you will be using the QuickFit strength.

Tips Before the Workout

Complete a proper warm-up before diving into this workout. With each movement on the QuickFit you may want to perform a few reps in your warmup, so you can be sure you have a proper weight selection in mind for the actual workout.

To adjust this workout for your skill level there are a few things to consider:

  • For a Beginner user: Use a weight that is moderately challenging but enables you to keep perfect form with every rep.
  • For an Intermediate user: Use a weight that is challenging to complete all your sets and reps.
  • For an Advanced user: Use a weight that is very challenging to complete all your sets andreps. Try not rest between rounds.

Proper Forms To Remember For This Workout

Before doing this workout, remember these proper forms to help prevent injury and get the most efficient workout possible:

  • Squat: Adjust your weight selection to match your comfort. Grab the low handles and bring them up to your shoulders, your hands should be touching the outside of your shoulders. Straddle the bench and start with your feet about shoulder width apart with your toes pointing outward about 30 degrees. Keep even pressure from heel to toe, with the weight being felt mid foot. Bend at your knees and hips at the same time, while pushing your knees out. Keep lowering yourself down until you are below the height of a chair (lower than your body naturally wants to go). Then, when standing back up try to push your hips to the ceiling, then stand up straight to finish.
  • Row: Adjust the weight stack to the desired resistance. Be sure to adjust the back of the seat down and attach the rowing handle to the middle pulleys. Put your feet on the foot platform facing the QuickFit, reach forward and grab the rowing handle with a shoulder width grip and have your elbows inside your knees. Keeping your back tight, push away from the platform; once your knees are extended begin to row the handle to your mid chest. Return the handle forward and bend your legs again, mimicking your starting position. Try not to let the weight stack slam back down and do these reps at a fairly fast pace with no pausing.
  • Leg Press: During the less press, make your weight heavier than it was with the row. Keep your feet on the same foot platform, and point your toes outward about 15 to 30 degrees. Keep your knees bent slightly past 90 degrees and once you are in proper form, keep even pressure from heel to toe. Grab the handle about shoulder width apart and keep your back flat and chest up. Your knees should be pushed out and push into the platform until your legs reach almost full extension. Be careful to not lock out and hyperextend your knees. Return back to the starting position slowly until the weight stack is just above resting position and press again.
  • Straight Leg Deadlift: Adjust the weight stack to the desired resistance. Face the QuickFit and grab the low handles, taking a couple steps backward until your feet are just behind the end of the bench. Stand up straight with your arms slightly in front of you and put your feet hip width apart. Keeping your legs fairly straight bend at your waist, being sure to keep your back flat. Allow the handles to pull you forward until your torso is parallel to the floor. At this point, attempt to squeeze your hamstrings and glutes to bring your torso back to the upright standing position. Do these reps slowly and under control.

Final Thoughts

During this workout, always focus on the form with each movement and rep. Form is important on lower body movements because lack of proper form could lead to knee or back injuries, especially on the squat and straight leg deadlift. Challenge yourself, but not to the point where your form begins to suffer as a consequence.

Log your weights used and repeat this workout in about week to see how much better you have improved. Make sure you stay active, eat enough food, and rest enough in between workouts. All these factors will help you recover faster.

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Get Stronger With The Heart Racing Cardio Workout

Posted on by Angie Tinsley

Cardio workouts can help your body become stronger but also provide relief from day-to-day life. Incorporating more cardiovascular exercises into your workout routine can help strengthen your heart and lungs, encourage weight loss and also reduce stress and provide you with a better night’s sleep. Continue reading “Get Stronger With The Heart Racing Cardio Workout”