When Injury Strikes

Suffering an injury can be frustrating for many people. Some think that when you have an injury you should stop working out all together. However, with most injuries, you can keep working out...you just have to do it the right way. The first step should be to consult a physical therapist. If you have been active, working with a good physical therapist that understands your needs is extremely important. Through a referral, you might try to find a physical therapist that works independently from the larger chain physical therapy clinics. It can be beneficial because often times that therapist is more likely to spend more one on one time with you rather than juggling multiple patients as you see often in the larger clinics. This PT will not only provide you with exercises to get you back into your routine, but can also give you guidelines on how to continue working out without further injury. Most therapists want to see people continue activity safely, so they can provide parameters as to what you should and should not do during your recovery process.

If you are working with a trainer, it is important for communication to occur with the physical therapist so both routines are on the same page and/or working in the same direction. When I have clients that are working with me for Muscle Activation Techniques in addition to their therapy routine, I am in constant communication with their therapist. Working with a trainer that has rehabilition knowledge can be very helpful because it may shorten your recovery time. If you don't use a trainer, many physical therapists have trainers that they refer people to work with post rehab so that they can continue working out.

And remember, some injuries take more recovery time, so be patient and try stay positive! Staying active through your rehabilition can often help!

Quick Cardio Tip

I was working out yesterday on the stepmill and I couln't help but notice that everyone around me on the other stepmills were holding themselves up as they worked out. I could not believe that every single person around me was doing it! This is really one of my pet peeves. Many people get on a machine and turn it up to such a high level that they need to lean over the machine or grasp onto it for dear life. They don't realize they are doing themselves a disservice by holding on. Not that I am saying you can't hold on for balance, but holding on because you can't keep up with the level you are on is not good. I should also mention that so many people get hurt (for example: shoulder and back injuries) by holding on in front of them while on the stepmill and the treadmill. So what point am I trying to make? If you are doing cardio at such a high level that you need to hold onto the machine, then back off on your level and take it down. It's more beneficial to workout at a lower level and not hold on. You will also find it easier to increase your aerobic fitness!

Travel Workouts

Working out while on the road can be a challenge. Many people have jobs that require a heavy travel schedule and often times that gets in the way of maintaining a healthy lifestyle. I can't tell you how many times I have heard clients say, "I was travelling so I couldn't workout." Yes, it is true that it's more difficult, and sometimes you are booked back to back with client meetings. All perfectly legitimate excuses, but the bottom line is that if you want to, you will workout.

But, alas, there is a way out...resistance bands! They easily fit in your bag for travel and can be just as effective as weights. You can pick up a set of 3 bands (yellow, green, and red). Most stores like Target or even Chicago Home Fitness have a set that even comes with a DVD to show you what to do. All you need to do is have a travel routine and you are good to go!

Here is something to get started:

1) Seated Row (back and biceps)- Sit with your legs extended straight in front of you and the band looped around your feet, pull back and squeeze your shoulder blades together.

2) Push-ups (chest, triceps, and core)- These can either be done as full push-ups or modified on your knees.

3) Lateral Raise (shoulders)- Stand holding a lighter band in your hands with one foot underneath the band and raise arms out to side up to shoulder height. For more resistance, put both of your feet under the band.

4) Lunges (quads, hamstrings, and gluts)- Any kind of lunge can be done travelling. You can choose from forward, side, reverse, or even a cross back lunge. The lunge is a terrific exercise that can be done anywhere!

5) Bicep Curl (biceps)- Stand with the band either underneath one or both feet. Elbows stay in and pull the band up into almost full flexion.

6) Tricep Extension (Triceps)- The bands come with a door loop to secure the bands in a closed door. Use this piece and loop the band through at about your height. Stand facing the door, with your elbows in, extend your arms until they are straight and then come back to 90 elbow flexion.

7) Crunches (core)- You can do any type of crunch on the floor. Obliques, planks, lower abs, anything!

8) Single Leg Squats (quads, hamstrings, and gluts)- Just doing single leg squats touching the ground with your opposite hand is a great exercise. It strengthens your legs and works on your balance.

One last thing...cardio! Sometimes travel isn't always ideal for getting that cardio in, so check with your hotel to see if they have a workout room. If not, try to get outside and go for a brisk walk or run to get something in. Something is always better than nothing!

Weekly Strength Routine

Check it out! If you look at the side column of my blog, you will see a "Workout of the Week". It will be updated with a different routine to try on your own. This first workout is pretty basic, but they will vary in diffuculty in the future. With each workout chose your own weights, challenge yourself, but remember to do only what you feel comfortable doing. Keep checking each week for a new routine!

What is Muscle Activation Techniques?

If you workout on regular basis or are an athlete, chances are you have been injured. We've all been there at least once. Usually, we push through to complete the activity without listening to our bodies. As you continue to workout the body continues to develop compensation patterns that allow you to accomplish the movement without putting strain on the injured area, but sometimes this can make the situation worse. Taking a break can sometimes help, but usually the pain is back once regular activity is resumed. So how can you return to regular activity? And how do you identify what the problem is?

An evaluation method that I often use with my clients is Muscle Activation Techniques. It allows me to identify and correct muscular imbalances in the body that can eventually lead to injury and/or pain. The goal of MAT is to correct the problem before it occurs. Muscle Activation Technique examines the body’s limitations in range of motion and potential muscular weaknesses. Once asymmetries in the body are identified, isometrics and exercises can be prescribed to correct imbalances.

MAT not only helps athletes to recover from injuries quickly, but also helps them prevent injuries. It prepares the body to be more efficient in training and athletic performance. MAT can speed up the rehabilitation process by balancing the muscular system. It provides an improved environment for healing, allowing the athlete to return to participation faster. The end result is improved athletic capabilities.

To see more about Muscle Activiation Techniques go to www.muscleactivation.com

How to be Time Efficient with Your Weight Training Routine

Does your weight training routine often get cut short as a result of time? Many people go to the gym and do their cardio first, then if they have time, they do their weights. For some, the extra time it takes to go through a weight routine means that it gets eliminated all together. However, what many don't realize is that a weight training routine can get your heart rate up just as much as cardio if you do it right. Here are some pointers to help get your weight training routine in:

• If you are not training for anything specific, start out your workout with weights and not cardio. You can use your weight training routine as a warm up for your cardio. Using those muscles before you start your cardio will help you burn more calories.
  
  
• Try setting up a circuit. Do each exercise for 45 seconds with 15 seconds rest time. If you can alternate upper body, lower body and abdominals in a circuit, then you can do exercises back to back with minimal rest time. That way you can get more accomplished in a shorter time period.
  


• Stick to the major muscle groups. Back, chest, and shoulders for the upper body. For example: seated row, dumbell chest press, and lateral raise. Quads, hamstrings, and glutes for the lower body. Examples include leg extension, leg curl, leg presses, and squats. If you have time, then add in smaller muscles like biceps and triceps. You will be working your biceps and triceps too when you do the larger muscle groups.
  


• If you have the workout space, in between sets try jumping rope or doing side shuffles for 30-60 seconds. This will keep your heart rate up and make the workout more challenging.

Remember to listen to your body. It is important to push yourself, but if you are extremely short of breath, you should back off. If you are new to working out, gradually increasing your intensity over multiple workouts is a good idea.

Shake Up Your Cardio Routine

Do you often walk into the gym and get on the same piece of cardio equipment? Maybe even get on the same machine? Do you notice that initally you were seeing results and now you have plateaued? Then it's time to shake things up with a new routine! The key to acheiving those fitness goals it to have variety in your routine. Here are some different ways to make cardio more interesting and fun:

• If you spend most of your time on one piece of cardio equipment, try breaking it up into 2-3 shorter workouts. For example: 15 min. stepmill, 10 min. bike, 20 min. treadmill.
• Be creative with using different programs on each machine. So if you do the elliptical on manual every time, try the hill program or interval training. Many machines have about 10 different programs to chose from.
• Get out of your comfort zone and try a different sport each month. Sports like tennis, racquetball, and squash are always fun to try! If you are in a cold climate, try skiing or even ice skating.
• Workout like a track star for a day. Find a track or stay on the treadmill and do speed work. Or pretend you are running a race and time yourself for a 3 mile run.
• Take a class. Many people are shy when it comes to taking classes. Most health clubs offer a variety of classes (spin, kickboxing, rock climbing, etc). If you don't belong to a health club and have a Lululemon store in your area, check out their class schedule. Each Lululemon store has free classes each weekend!

The biggest goal should be to have fun while you're working out!