Exercise, Trigger Points, and Muscle Pain

Muscles control all movement. Every finger movement to eye blink to cough to toe wiggle to getting up from a chair to getting out of a car to, well, you name the movement, is controlled by muscle.

And usually tens to hundreds of muscles to control even the smallest of movements.

Every movement consists of thousands to millions of neurons firing all throughout the brain and the spine and the central nervous system to the peripheral nervous system, controlling hundreds of muscles that are contracting and relaxing to allow the movement, akin to a symphony of firings throughout the nervous system.

All of this just to control scratching your nose. Continue reading Exercise, Trigger Points, and Muscle Pain

Avoid Holiday Weight Gain

The holiday season is upon us, and that means more eating, drinking, and being merry. All of this extra merriment can make it hard to stick with your regular exercise and eating routines. It can be hard to stick with any routine with all of the parting and shopping.

My business always picks up during the holiday season due to everyone hurting themselves from getting all stressed out from doing to much.

If you are trying to eat healthy or follow a diet plan, it can be extremely difficult, if not impossible, to stick with. There can be temptations around every corner. From the treats at the receptionists desk, to the snacks in the office kitchen, to the cookies at home, we are surrounded by treats and temptation. Continue reading Avoid Holiday Weight Gain

Does Exercise Have To Be Tough?

This is a common question that I hear from patients of mine.

It is a common topic of discussion with friends of mine who are in the exercise profession, and with patients of mine.

At times it seems that people are looking for permission to not beat themselves up. They need the reassurance that it is alright to go easy.

I am here to tell you that the older you get, the less appropriate it is to go hard and beat yourself up with exercise. Why wreck your already irritated joints trying to “get into shape”. Continue reading Does Exercise Have To Be Tough?

If It Sounds Too Good To Be True, Then It Probably Is, part 5

I have long cautioned to be wary of exercise and nutrition programs that make promises that sound too good to be true.

We have all seen the promises “lose 10 pounds in 2  weeks”, or “get ripped, six pack abs just by taking a pill”.

Along the same lines, there are no miracle pills or miracle cures. There is no substitution for exercise and healthy eating. Anything promising you that you can get into shape without exercising or without healthy eating is lying and trying to take advantage of you. They are trying to take your money. Continue reading If It Sounds Too Good To Be True, Then It Probably Is, part 5

Watch Your Calories During The Holidays

A patient of mine recently told me that this is the season of eating. It is indeed.

If we are lucky then we find ourselves surrounded by all types of rich and savory foods at this time of the year. It is easy to find an excuse to let yourself go almost every night of the week during this time of the year.

The average american will eat 3,000-4,500 calories during the Thanksgiving feast. That is the equivalent of 7 big macs. You’d have to swim almost 11 hours to burn off all of those calories. Continue reading Watch Your Calories During The Holidays

What Types Of Exercise Builds Strength?

gym

Being physically fit is comprised of 3 categories: strength, flexibility and endurance.

Strength comes from working muscles. The stronger your muscles are, the more stable your joints will be.

Flexibility comes from stretching. The looser your muscles are, the less likely you will be to injure yourself.

Endurance comes from doing cardio-vascular exercise, or aerobic exercise. The better your endurance, the more activity you will be able to do without becoming fatigued. Continue reading What Types Of Exercise Builds Strength?

Easy Is The New Hard, or Why Exercising Doesn’t Have To Be No Pain, No Gain

gym

There are as many myths out there surrounding exercise as there are types of exercise.

For generations we have heard that in order to get into shape, you need to suffer. No pain, no gain. For years we have been bombarded with images of celebrities, models and professional athletes who are in phenomenal shape. We are told by the media that if we aren’t ripped, lean and have 6 pack abs then we are not in shape.

These myths are not true. Continue reading Easy Is The New Hard, or Why Exercising Doesn’t Have To Be No Pain, No Gain

High Impact Exercise (and why you should stay away from it)

athletes running

I am a big fan of low impact, low intensity exercising. I like this type of exercising because I feel it gives you the best chance of being able to stick with an exercise routine long enough to reap the benefits from it.

The only way that we get any benefit out of exercising  is by sticking with it long term and doing it consistently.

Exercising should be done in a way that is sustainable for our bodies. If we start out an exercise routine too intensely then we will eventually hurt ourselves and have to stop exercising. If we try to start out doing too much, then we will injure ourselves and have to stop exercising. Continue reading High Impact Exercise (and why you should stay away from it)

Why Do Low Impact Exercise?

yoga 2 Much of the information concerning exercise these days revolves around how to lose the most amount of weight as quickly as possible, or how to get in the most extreme shape of your life. What if you want to feel better, reduce pain and injury, improve your quality of life, and lose weight, but do it without all of the pain and injury that can accompany extreme exercising? Continue reading Why Do Low Impact Exercise?

Another Reason For Low Impact Exercising

yoga 2

I live in Pittsburgh. In Pittsburgh anything having to do with football is big news. A few weeks back Rashard Mendenhall made the news when the former Steeler running back announced his retirement at the age of 26, while still seemingly healthy.

People here were questioning why a healthy athlete in the prime of his career would want to retire? Continue reading Another Reason For Low Impact Exercising