Posts Tagged ‘New Fairfield Exercise’
Welcome to Chiropractic Life and Wellness Center's New Fairfield Exercise Archive. Here you can learn more about Chiropractic Life and Wellness Center, Chiropractic, and Dr. Brandon Chorney, today's choice for Chiropractors in New Fairfield, CT. Read Dr. Brandon Chorney's Chiropractic New Fairfield Exercise for the health of it.
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by Dr. Brandon Chorney | Jun 25, 2019 | Health Articles
For the fourth time in two days, an advertisement to the local gym runs through the homepage of your Facebook. You have committed that this is the year of my best body, so you stop scrolling quickly call to join.
It’s hard work, it hurts and could be slightly embarrassing, but in our minds, we are still in our prime; so what could the downside be?
Why Should I Not Get My Exercise Routine From The Internet
Unfortunately, many of us are misguided by magazines or well-intentioned videos to what the most beneficial exercises would be for our bodies. The number of people in the gym engaging in fundamentally dangerous exercises, which have no real life practical benefit whatsoever, is astounding. So be careful when seeking helpful advice on your first stages of a workout and find recommendations and guidelines that embrace the application of the benefit of function.
Exercise with the benefit of function refers to the conditioning of the muscles and structures used in your activities of daily living. This form of training encompasses whole body movements such as squats and lunges which place a demand on the bodies core stabilizing structures to ensure balance, stability, and coordination. Functional training tasks should, therefore, emphasize multi-joint movements where muscles work in coordinated task groups. They should also be dynamic enough to activate the reflexes that enhance the system’s stability and efficiency. Finally, they should require skillful solutions, similar to the motor problems posed by many of today’s daily activities.
Focus On Your Core
Though commonly used to refer to the abs and lower-back muscles collectively (considered the epicenter of the body ), the term “core” actually applies to several muscles throughout the upper and lower body. The transverse abdominis, rectus abdominis (your six-pack muscle), internal obliques, multifidus, spinal erectors, lats, glutes, and traps can all be considered core muscles. These muscle groups all work together, often simultaneously, to stabilize and support the spine. Since the spinal cord is the main avenue for sending messages to the muscles throughout your body, the safer your body senses that it is, the more comfortable it feels sending those messages out and the more clearly they are received.
Building a strong core is the first step toward making maximal gains in strength and power and performing any skilled athletic movement. Strong supporting muscles around the spine also reduce lower-back pain, as well as the risk for lower-back injury. Ripped abs are a bonus as your core muscles include all the abdominal muscles that makeup that aesthetic six-pack. It’s the foundation of a ripped midsection.
Pace Your Workouts
Change your training gradually. It doesn’t matter how fit you are when your body is exposed to new physical stress; it takes time for your system to adapt. This rule is not limited to sports activities but should be applied to other areas of your life.
Watch For:
Tightness and Restriction The body is quite clever. When an area is irritated or injured the nervous system usually tightens the muscles around the region to help brace or splint the region to protect it. This increase in muscle tone can be felt before you feel any pain, and it’s usually specific to one area. If you are unable to stretch and release a tight area or cramp, apply ice and rest. If the tension continues, consult your chiropractor or integrated physical medicine team whose team includes a great chiropractor.
The Normal Pain Quotient Nature designed pain for a reason. There is a difference between working hard and feeling a bit sore after a session and pathological pain. Use the 3-day rule: if it’s not better after a few days, there might be something going on.
Charged Up and Ready To Help!
The exciting news is that out of this demand for thrill seeking and pushing for the “next great,” we now have specialists who use their expertise to not only rehabilitate sports injuries but teach athletes to be part of the top 1%. We teach them to listen to their bodies and to make them aware of common signals that can alert them that an injury may occur.
Call today as our expert team is charged up and ready to help you not only achieve your health goals successfully but to help you maintain those results. Have questions on where to begin? Call us. We can help create a dynamic program based on your individual needs and goals.
by Dr. Brandon Chorney | Apr 30, 2013 | Health Articles
When we think of body builders, many of us envision a person similar to the Hulk, Sylvester Stallone, or Arnold Schwarzenegger. Essentially we visualize a man or woman who is so muscular that we imagine that they can barely turn their head. This stiffness or lack of flexibility is one of the most common myths about heavy weight training. In fact, if weight training is performed correctly, incorporating a full range of motion, heavy weight training can actually enhance your flexibility.
This misconception about weight training leading to inflexibility has remained firmly in people’s minds, despite the fact that studies as long ago as the 1960s proved otherwise. Later studies have confirmed that properly performed strength training exercises serve to increase flexibility rather than reduce it.
Evidence
A 2002 study published in the Journal of Strength and Conditioning Research evaluated the effect on flexibility of a 10-week resistance training program on a group of 11 elderly female subjects. The control group consisted of eight elderly women who were physically inactive. The women’s level of flexibility was assessed by a sit-and-reach test performed both before and after the 10-week training period. Using resistance machines, the women in the training group performed eight different strength training exercises (seated row, seated biceps curl, seated triceps press, shoulder press, chest press, calf press, abdominal crunch and leg press) without performing any flexibility exercise. The study found that the training group women had achieved an average increase of 13% more flexibility over the control group by the end of the training program.
Another study, published the following year in the same journal, found that flexibility was greater in subjects who used light weights (1-3 pounds) on their wrists and ankles during a 10-week training program than the control group who used no weights while training. They surpassed the control group in five out of ten flexibility measures, including left and right neck rotation, knee flexion and hip extension.
Flexibility Future and You
Weight training exercises should involve the full range of motion in order to build strength while maintaining flexibility. To maintain good flexibility while training with weights, learn to vary your workouts so that you do not repeat the same actions over and over. This will encourage your muscles to keep from shortening and becoming less flexible.
by Dr. Brandon Chorney | Sep 4, 2012 | Health Articles
While some fitness enthusiasts relentlessly seek out the latest, trendiest exercise crazes, many others are returning to good, old-fashioned walking to help them feel great and get into shape. Whether enjoying the wonder of nature, or simply the company of a friend, walking can be a healthy, invigorating experience. And thanks to its ...
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by Dr. Brandon Chorney | Jun 7, 2012 | Health Articles
However you choose to ride around on two wheels: on-road, off-road, for fun or competitively – the bike you choose to do it has to be fit not just to those needs, but also to your body. You wouldn’t enter a Tour de France on a Big Wheel, and neither should you ignore the finer points when matching your bike to your body.
Your bike must fit your body. When it does, you will know the difference because you will ride more comfortably, more powerfully, covering more ground faster, with less effort, and with less risk of injury.
There are five primary considerations when choosing your bike:
- Frame size
- Seat height
- Seat position
- Seat tilt
- Handlebar position
Frame Size
Get this wrong and you’ll look like you just stole the bike from someone else. This is the most important measurement to properly size up because the frame is the one thing that cannot be adjusted – unless you’re handy with a hacksaw and welding torch. Frame size is not always down to a person’s overall height; it is the leg length that matters. You should be able to straddle the bike frame (not the seat) and be able to plant both feet flat on the floor without having to squeak from contact made with your inseam. For a guys bike with the horizontal bar design, this is important if you are ever stop unexpectedly. If your feet don’t hit the floor before you hit the horizontal bar … squeak.
- For a road or hybrid bike, the horizontal bar gap should be an inch or two.
- For a mountain bike, it should be about four inches given the higher likelihood of an unplanned dismount on rough terrain.
Seat Height
Setting the seat too high or too low can lead to pain and injury to the back and knees, and an inefficient revolution of each pedal stroke. When the pedal is at its lowest point with the ball of your foot on the pedal, your knee should be slightly bent. Make this seat adjustment wearing the shoes you will normally wear when riding.
Seat Position
You need to be sitting on your bike to check the seat position, with the aid of something or someone to hold on to so both feet can be on the pedals. Rotate the pedals until they are at the 3 o’clock and 9 o’clock positions. With the ball of your foot on the pedal, your forward knee should be directly over the axle of that pedal. If this is not the case, make the necessary adjustment by sliding the seat forward or backward.
Seat Tilt
Your seat should ideally be level, which can be checked with a spirit level if you’re really bored. Make sure you’re not on a hill when you do this – obviously. If your seat tips too much one way or the other, there will be pressure on your arms, shoulders, and lower back. Choose the seat design accordingly, bearing in mind the padding and the length of your average bike ride.
Handlebar Position
How you position the handlebars will be determined largely by the type of bike you have. Bullhorn handlebars on a racer won’t really work aerodynamically. Your shoulder, neck, and back are all affected by your handlebar position and design.
Always Wear a Helmet!
It’s no use having very relaxed muscles if your head breaks open. As your muscles go into rigor after death, even the ME who deals with your body will have no idea how relaxed you were just before the impact. The National Highway Safety Traffic Administration reports that a properly fitted bicycle helmet reduces the risk of head injury by 85%, and brain injury by 88%. You can ensure your helmet fits correctly by taking note of the following:
- Your helmet should be level on the head, while protecting the forehead.
- Your ears should just fit inside the Y shape of the side straps.
- The chin strap should be snug enough that if you open your mouth wide, it pulls the helmet down slightly.
- If you can move your helmet back on your head more than an inch by pushing on the front, it is not correctly fitted.
- If the helmet dislodges when you give your head a shake, you can be sure worse will happen in an accident.
- Sounds obvious, but don’t wear another hat under the helmet – you’re not Eminem.
- Helmets should conform to the relevant national/international standards applicable to the country where you live, and have the appropriate stickers to prove it. World War II helmets aren’t a good substitute and you will quickly become known locally as “that loon on the bike”.
by Dr. Brandon Chorney | May 1, 2012 | Health Articles
When you are ready to start a new exercise regimen there are always plenty of new-fangled machines to help you get started and to make your exercise easier. The strange machines, contraptions and weird exercise routines promise to make your exercise easier and with faster results. To the person that loves a new gadget or ...
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