Is It True That I Only Have To Work Out For 7 Minutes a Day?
That’s what the news media reported last month about a study performed at the Human Performance Institute in Orlando, Florida. The study is called “HIGH-INTENSITY CIRCUIT TRAINING USING BODY WEIGHT: Maximum Results With Minimal Investment” and was published in the May-June issue of American College of Sports Medicine’s Health & Fitness Journal.
Does it really say we can accomplish all of our cardio and our resistance training in just 7 minutes a day and without any equipment? Yes, it does, and they have the data to back that up. Here’s the catch, this training workout is high intensity interval training and should not be attempted by the faint-hearted or “once in a blue moon” weekend warrior.
To the left is an example of a 12-station High Intensity Circuit Training (HICT) program. All excercises can be done with body weight and implements easily acquired in almost any setting (e.g., home, office, hotel room, etc.) The exercise order allows for a total body exercise to significantly increase the heart rate while the lower, upper, and core exercises function to maintain the increased heart rate while developing strength. Exercises are performed rapidly for 30 seconds, with 10 seconds of transition time between bouts. Total time for the entire circuit workout is approximately 7 minutes. By alternating an exercise that emphasizes the large muscles in the upper body with those in the lower body the unexercised muscles are getting a rest. The intensity should hover at about an 8 on a discomfort scale of 1 to 10. Those seven minutes should be, in a word, unpleasant. The upside is, after seven minutes, you’re done. “There is good evidence” that high-intensity interval circuit training provides “many of the fitness benefits of prolonged endurance training but in much less time,” says Chris Jordan, the director of exercise physiology at the Human Performance Institute in Orlando, Fla., and co-author of the new study. Even a few minutes of maximum intensity training produces molecular changes within muscles comparable to those of several hours of running or bike riding.
Always consult a qualified health professional before starting a rigorous exercise program.
Every year people make resolutions to change the direction that their health has been moving in… and, shortly thereafter, make excuses about how hard lifestyle changes are and the reasons why they can’t, don’t or won’t follow through on the promises they made to themselves.
Well…how about instead of reasons why your resolutions won’t come to fruition, you commit with us to turn those resolutions into reality this year…Let’s start with the basics…
If your health could be perfect for you, what would it look like? (Be as specific as you can possibly be)
What would you consider a good result to be over the next 12 months? What would be an even better result?
And, what would a PERFECT result look like to you?
Then, who could you communicate this vision of future health to that would support you in your quest to be healthier next year than you are this year?
To accomplish your health objectives, it is often necessary to stop something before we start something new. What would you have to stop doing that you are currently doing that would contribute to your health becoming as you described it?
What will your first action step be?
When will you commit to taking this step?
What’s the next step?
to be continued…
Happy New Year!!!
We truly hope this year has been one of positive transformation for you and that your health has seen positive and progressive growth and development.
We celebrate you and anticipate an even better year of health and happiness for all of us. Thank you for the privilege of seeing 2013 in with you!!
Football is one of the roughest, toughest sports and it attracts thousands of youngsters each fall. Unfortunately, the thrills it generates for spectators are often accompanied by injuries to the participants.
I’m as big a football fan as the next guy, maybe more so, but my interest in the game goes beyond competition when there is an injury in a game, or the possibility that one has occurred. Concussions in football have been a hot topic in the news lately and rightfully so. In the past concussions were often overlooked or not taken seriously. Studies now show how wrong this was.
The problem is the seriousness of many “minor” injuries are often minimized. Any injury on the football field is very often the same type as that received in an auto crash. The body is struck or badly jarred, and the bones in the neck or back can be misplaced, or sometimes fractured. When this occurs in an arm or leg, the fractured bone is set and nature heals the break with time. But not so easily detected and far more threatening is a misplaced or damaged vertebra in the spinal column.
If one or more of the vertebrae is even slightly out of line, it can mean pressure on the nerves inside the spine and actual partial or complete of a vital organ or any of the body’s muscles. Many times hits during a football game can cause whiplash much more severe than those received in an auto accident. This can mean permanent spinal curvature later, which shows up with startling clearness on X-ray in many patients.
No football injury should be forgotten until after competent examination and consultation. Too often symptoms such as headaches or digestive disturbances come later and without apparent cause as a result of unattended neck or back injury.
Football is a part of an American tradition from JFL to the NFL and it is certainly here to stay. Injuries are also here to stay, so remember if you or your child is playing football and just gets “his bell rung”, have them get a complete Chiropractic exam before the injury is forgotten and problems occur.
Why have Lance Armstrong, Tiger Woods, Joe Montana, and Emmit Smith all turned to chiropractic care? Because it has been shown to increase athletic performance as much as 16.7%. Chiropractic has also been shown to reduce your chance for injury. Athletes today are in the most competitive environment we have ever seen. Even school age children are finding competitive sports to be taxing on their bodies like never before, with expanded practice and game schedules. Chiropractic care plays a vital role in musculoskeletal performance, prevention of injury, and recovery from injury. That’s why so many pro athletes are turning to chiropractic care.
- Seven time Tour De France winner Lance Armstrong has been a long time advocate of chiropractic care. He has brought his personal chiropractor to every single Tour De France. After one of his victories, he said he could not have won without his chiropractor.
- Four time Super Bowl champion and all time leading rusher, Emmit Smith, also attributes much of his success to chiropractic care. Being a running back during a 16 game season takes its wear and tear on the body. Emmit Smith attributes much of his long healthy career to chiropractic care.
- Over a decade ago Scottie Pippen was playing in the NBA finals with the Chicago Bulls. Since the Bulls did not have a chiropractor on staff, he paid for his own. Care was administered to him at least once during the actual finals game.
- Golfers and pro tennis athletes have long known the benefits of chiropractic. A recent study reported that up to 85 percent of injuries on the PGA Tour and Senior Tour relate to the spine. Between 70 to 75 percent of these golfers receive chiropractic care regularly.
- The figures are similar for football, baseball, and other sports. And growing! Athletes like Pippen are willing to pay for chiropractic care because they need to recover quickly from injuries and they believe chiropractic treatment has a good rate of success
There’s good reason these athletes are turning to chiropractic care. A study published in the journal of Chiropractic Research and Clinical Investigation, revealed that chiropractic care can increase athletic performance by as much as 16.7% over two weeks. Another study published in the Journal of Vertebral Subluxation Research in 1997 revealed that chiropractic care increases your capillary count, meaning increased blood flow. The benefits of increased blood flow are substantial for any athlete. What do they know that you don’t? Chiropractic care offers exciting opportunities to be a better athlete and enjoy the sport you love.
Interested in learning more about how chiropractic can help you or your child be a better athlete? Call (309) 692-6800 today. We’re here to help!
There are some important things to be aware of! Did you know that according to research, that the most common baseball injury is caused by overuse of the throwing arm? Let’s discuss this a bit more, without throwing too much water on the fun sport of baseball.
Studying the Throwing Arm
In Medicine & Science in Sports & Exercise, they studied 300 pitchers over two seasons. The 9 to 12 year olds reported arm complaints following each game and it seems directly related to the # of pitches per game and the types of pitches thrown. Specifically, kids throwing 75 or more pitches per game were 50% more likely to suffer elbow pain than those throwing less than 25 per game. According to the authors for every 10 pitches per game increase the odds for elbow pain increases by 6%. The authors recommend limiting young pitchers to 75 pitches per game.
Sports are terrific for youth
Now before you write me to say “I’m ruining the game of baseball” let me stress that I am pro-sports, pro-youth leagues, and think that exercise and activity is exactly what American children need today considering the scary obesity rates in our young ones.
Children & Chiropractic
If your children are active and especially if they play league sports of any kind, consider integrating children into a semi-frequent chiropractic program.
If you’d like me to quickly evaluate them, just bring them in with you. I’m happy to do a quick initial evaluation without charge. There’s a reason top sports athletes all rely on chiropractic. However don’t ignore our young ones. If you have any additional questions with regards to potential childhood injuries or sports injuries in general, please do not hesitate to contact us. We’re here to help.
Now, let’s go play ball!
I’d like to tell you about a little-known benefits of chiropractic.… how to improve your golf game with chiropractic.
All too often I see golfers end up taking pain killers or having to reduce playing the game they love so much, all because of back pain from golf. Recently chiropractic treatment has really caught with both amateurs and pro’s as an excellent way to alleviate those on-the-green pains.
The problems occur from all those repetitive golf swings. Since chiropractic is the science of the spine, we are in a good position to help golfers understand the correct way to take care of their bodies while still enjoying lots of golf. We call this the science of bio-mechanics. Also many of the nation’s head golf instructors now regularly seek chiropractic care to keep themselves healthy while going through the daily physical grind of golf instruction.
How well does chiropractic work in aiding golfers? A recent study reported that…
- Up to 85 percent of injuries on the PGA Tour and Senior Tour relate to the spine!
- Between 70 to 75 percent of these golfers receive chiropractic care regularly.
- There are approximately 25 to 30 million amateur golfers in America, many of whom do NOT swing the golf club properly and therefore are at risk of back injury!
Because of the popularity of golf today, we are seeing a big increase in back pain related injuries from playing golf. Back pain can sure hurt your game. Today’s golfers have exaggerated back swings that place a lot of stress on the lower back.
Golf is not back friendly! How many golfers get back pain? One study reported that approximately “58% of regular golfers will develop chronic low back problems at some point in their lives.” What can be done? Carrying the golf bag properly is a good first step in reducing back pain. Some individuals like to carry their own golf bag to get more exercise, and while this maybe a good idea, bag straps that place all the pressure on one shoulder can be hard on the back. And of course, frequent chiropractic visits will reduce the “wear and tear” of repetitive golf swings on your body. If you’re a golfer, Chiropractic can keep you playing longer, more often, and into your retirement years while playing without pain. And chiropractic is also terrific for preventing injuries.
Interested in learning more about how chiropractic can help improve
your golf game? Call (309) 692-6800 today. We’re here to help!