Search Weight Loss Topics:

Page 20«..10..19202122..3040..»

Home » Exercise Programs » Page 20

You may have heard of it before but what is metabolic conditioning? The term has been around for decades, but it only recently crossed over from the world of elite athletes into everyday gyms. It refers to specific exercises designed to consume the maximum amount of calories in a specific amount of time, so it can help you get the most out of a training session. When its done correctly, it can increase lean muscle mass, improve the efficiency of the energy pathways in your body and help with faster weight loss.

To help you understand everything you need to know about this form of training, we spoke to an exercise physiologist and combed through the latest research.

Metabolic conditioning (also called MetCon or metabolic training) focuses on increasing the bodys energy delivery and storage during physical activity.

Our bodies produce energy to fuel physical activity through three different biochemical responses in the body:

Metabolic conditioning focuses on the immediate and intermediate pathways, known as anaerobic exercises. These dont require oxygen to generate energy. However, theyre too high-intensity for the body to sustain for longer than a few minutes. But by crafting a clever workout program, you can tap into these pathways and make your workout more efficient.

Speaking to Live Science, exercise physiologist and Noom (opens in new tab)Coach Hope Choplin said. In its simplest terms, metabolic conditioning is simply a pattern of work versus rest periods used to elicit a response that increases the efficiency of any of these energy systems. The workouts utilize exercise to impact both immediate and intermediate body fueling pathways, by leaning into a specific time and intensity interval to help the body more efficiently use energy.

Choplin is an ACSM certified clinical exercise physiologist who has a wide range of experience. Based in the UK, she has over ten years' worth of experience creating group exercise programs for people with cardiac and peripheral artery disease. She also has experience in corporate wellness and currently works as a health coach at Noom (opens in new tab).

The primary purpose of metabolic conditioning is to help your body become better at producing adenosine triphosphate (ATP). This is the molecule that carries energy around the body, says Choplin. Generally moderate- and high-intensity workouts attack these energy systems and improve their efficiency.

Metabolic conditioning can also prime the body to react more quickly during physical activity.

For example, a 2017 study into male soccer players published in the International Journal of Sports Science and Coaching (opens in new tab) found that conditioning exercises resulted in players able to jump higher, sprint repeatedly, change direction with the ball and improve their kick. Researchers concluded that conditioning enhanced the performance of players during high-speed soccer-related tasks.

HIIT stands for high-intensity interval training. Despite the two approaches being very similar, metabolic conditioning forces the body to go all out, using maximum effort. HIIT exercises, on the other hand, look to utilize around 80% of the bodys energy.

The rest periods in between are different too. Whereas HIIT exercises use longer or shorter rest periods depending on the exercises, MetCon rest periods are usually short, around 10 or 20 seconds.

When it comes to exercises used in HIIT and metabolic conditioning, HIIT workouts focus on cardio for example, running on one of the best treadmills (opens in new tab) and exercises that use body weight for resistance. Metabolic conditioning exercises are more likely to encourage the use of weights.

There are plenty of benefits to metabolic conditioning. It is an efficient use of time, it improves the body's ability to react quickly in sports settings, and it can increase the amount of calories you burn both during and after a gym session. It also increases lean muscle mass and reduces body fat, according to this 2018 study published in PLoS One (opens in new tab).

However, there are a handful of drawbacks to the exercise regime too. It could increase the risk of injury, as it requires you to move quickly with weights, and it's not suitable for everyone (such as pregnant people or those with complicated heart conditions.)

It's also quite tricky to pin down the "best" routine, as the exercise regime needs to be tailored to individuals and their fitness levels.

If youre unsure of what youre doing or how to create a routine, this may be a great time to seek the advice of a trainer, advises Choplin.

The particular benefit of metabolic conditioning is that it increases the bodys metabolism and continues to increase it long after exercise. This results in a higher calorie burn post-exercise than many other physical activities, extending the period in which the body is burning fat.

MetCon workouts can burn tons of calories quickly, says Choplin. These workouts have been shown to burn calories, as well as being effective in increasing lean muscle and decreasing body fat, positively altering body composition.

Many coaches and athletes report a reduction in body fat and studies appear to back this up. For example, a study published in PLoS One (opens in new tab) in in which researchers put participants through a 16-week HIFT (High-Intensity Functional Training) program similar to CrossFit found that all those who took part had reduced body fat and increased lean muscle mass, with some losing as much as 12.4% of their body fat.

If youre looking to include a metabolic conditioning workout into your fitness routine but are unsure where to start, heres a great short workout from Choplin that requires no equipment. Always start with a few minutes of warm-up before any workout, such as jogging in place, jumping jacks or torso twists, advises Choplin.

During the following workout, spend 20 seconds on each activity, followed by 10 seconds of rest.

Lateral shuffle with ground tap: Engaging the core and keeping the body low in a soft squat position, shuffle from side to side, touching the ground at each side.

Squats: With feet hip-width apart, bend the knees and extend the buttocks backward as if you are sitting in a chair; then rise all the way up to stand.

Repeat these two exercises in a circuit for four rounds (remembering the 10-second break), then take a 60-second rest break.

Power jacks: Jumping the feet in and out as with regular jumping jacks, alternate between pushing the hands out in front and straight overhead.

Sprint and hold: Bring one knee at a time toward the chest (think high knees), but balance on one foot after every other rep for a sprint, sprint, hold pattern.

Repeat these two exercises in a circuit for four rounds (remembering the 10-second break), then take a 60-second rest break.

Mountain climbers: In plank position, bring alternating knees to chest in a running motion.

Push-ups/modified push-ups: Slowly lower the chest towards the ground, keeping the body straight in a plank position. Push up to return to the start. For modification, keep your knees on the floor.

Repeat these two exercises in a circuit for four rounds (remembering the 10-second break), then cool down and stretch.

This article is not meant to offer medical advice and readers should consult their doctor or healthcare professional before adopting any diet or exercise regime.

View original post here:
What is metabolic conditioning? - Livescience.com

At 104 years old, Sally has more stories than you can imagine. As a young woman during World War II, she was the embodiment of Rosie the Riveter, working in New York Citys defense factories. She went on to break barriers as one of the first women recognized as a full journeyman in a California shipyard. She has been one of the most dedicated and oldest members ofSAGE, the LGBTQ+ older-adult advocacy group.

But the pandemic hit her hard. She moved into a skilled nursing facility, and her vibrant life changed. She missed her friends and wasnt herself. When SAGE was safely able to reopen in-person services, Sallys pre-pandemic spirit was rekindled she could see and talk with her friends and join in the reopening festivities.

Read: Should I move to a 55 and older community when I retire?

Sallys story is a powerful reminder of an important service offered by older adult centers: connection. As leaders of SAGE and Wallis Annenberg GenSpace, we advocate for our older adults, and when we talk with our members, its not the food, housing, or exercise classes that keep people coming back its the connection.

Read: This is how boomers are reinventing retirement living

September is National Senior Center Month, but we try not to use that term. Instead, were working to redefine the traditional senior center. In our experience, older adults dont want to spend their time in places built around the notion that they are victims in decline. They want to be in places that empower them to learn, have fun, and grow. Our spaces should reflect this difference and be designed in a way that embraces the idea of new stages in life instead of ages.

More: Can nursing homes move beyond their bad reputations?

Thats whyGenSpacewas created. Our innovative center in L.A.s Koreatown offers older adults opportunities to find new hobbies, pursue creativity and health, and meet new people in a welcoming environment.

We held focus groups of older adults to better understand how to create a space that serves the needs of its members. Those focus groups informed the design and programming of GenSpace, so older adults feel supported and seen.

Read: Forget pickleball and golf. These communities centered around farms or gardens are redefining retirement

Weve continually heard from our members that GenSpace is the one place where they feel welcome. So far, weve seen a great response from the community, as our classes fill to capacity and we offer more programs to meet demand.

At SAGE, weve been advocating and supporting LGBTQ+ older adults for 42 years. When we opened our first SAGE Centers, LGBTQ+ older folks passionately embraced our spaces as the only elder-focused places where they truly felt at home. Weve seen the power of creating a community and never has it been more important.

And while we are aware of the increasing interest and need for spaces like ours, the country is not prepared to handle the pending age shift.

By 2034, adults aged 65 and older will outnumber children for the first time. This new wave of older people will have longer lifespans and smaller family and support networks while facing more housing, transportation, caregiving, healthcare and technology challenges.

Related: Forget pickleball and golf. These communities centered around farms or gardens are redefining retirement

Our ecosystem of services, resources, and facilities that support older adults is seriously lagging. Not only do we not have the necessary resources, but we arent prepared to offer older adults what they need to thrive.

Furthermore, centers today often arent designed to serve the disparate needs of our increasingly diverse population. LGBTQ+ elders, for example, experience acute levels of social isolation, while Black and brown elders struggle with serioushealth disparities, as illustrated during the COVID pandemic.

These are some reasons why LGBTQ+ elders and older adults of color, who are more likely to age in poverty and with serious health problems, need community centers more than anybody.

Investments to support older adults are growing, which is encouraging. California is one of five states implementing aMaster Plan for Aging (MPA), which provides a road map to transform the infrastructure and services available to each states rapidly aging population. New York state and Vermont are drafting MPAs now. But more is needed as demand grows for spaces that help older adults stay active and connected.

Also on MarketWatch: The number of baby boomers and Generation X who plan to work past age 70or foreveris stunning

By revolutionizing spaces and services for older adults, we can breathe new life into these traditional community institutions and turn them into destinations that older people want and need. We can and must give older adults a vibrant next phase of their lives so other people like Sally can party and connect with their community until theyre 104 and beyond.

Michael Adamsis the chief executive officer of SAGE (Advocacy and Services for LGBTQ+ Elders), the worlds largest and oldest organization dedicated to improving the lives of LGBTQ+ older people.

Jennifer Wongis the director of Wallis Annenberg GenSpace, a new community center for older adults in Los Angeles. GenSpace provides older adults with a place to pursue creativity and connection while working to change the way people think and talk about aging.

This article is reprinted by permission fromNextAvenue.org, 2022 Twin Cities Public Television, Inc. All rights reserved.

More from Next Avenue:

Visit link:
So long, senior centers and nursing homes. Older adults don't want to spend their time in places where they are seen as victims in decline. -...

Tampa General is partnering with Recora to provide an innovative virtual cardiac service for patients to recover at home across the hospitals 23-county service area.

October 18, 2022 For the first time in the Tampa Bay region, theTampa General Heart & Vascular Instituteis transforming the future of cardiac care by partnering withRecoraon a virtual cardiac recovery program for outpatient cardiac rehabilitation patients across the academic medical centers 23-county service area.

Driving innovation and operational excellence through strategic collaborations is a pathway to providing advanced health care to our patients and their families every day, said John Couris, president and CEO of Tampa General Hospital. Our new partnership with Recora brings cardiac rehabilitation care into patients homes providing a convenient and impactful program that improves access and the quality of care.

The partnership will blend Tampa Generals clinical and academic expertise in heart care and rehabilitation with Recoras proven, comprehensive cardiac recovery programto provide patients with everything they need to restore their heart health at home.

A key component of recoveryfrom a major cardiovascular surgery or procedure is gradually increasing supervised exercise.With the virtual recovery program, patients can easily access and continue their cardiac rehabilitation with Tampa General, regardless of where they are located in the state, be it at home, on vacation, or visiting family. By improving access through a virtual program supported by knowledgeable, on-demand care teams, Tampa General expects to improve patient participation and ultimately, provide patients with a better quality of life following hospitalization for a heart condition or a heart surgery or procedure.

Recoras Cardiac Recovery Program for rehabilitation patients includes:

Recora Recovery Kit:The kit includes an internet-enabled smart tablet that can be set to English or Spanish and other tools such as resistance bands and a blood pressure monitor that can be used by patients of all ages.

Recora at Home:A personalized program that goes beyond virtual sessions to include educational tools, support groups and a 24/7 chat with the Recora Care Team.

Recora Care Team:A dedicated team of multidisciplinary providers, including physicians, nurses, exercise physiologists, health coaches, dietitians and other specialists.

Recoras Cardiac Recovery Programmoves beyond 12 weeks of rehabilitation exercise to deliver comprehensive care management that focuses on a patients overall health and wellness.In addition to cardiac rehabilitation exercise, Tampa General patients will be able to receive nutrition counseling, support groups, and social support services, among other resources, through the Recora program. Dedicated nurse navigators also interact closely with patients to assist them through the care process, answering questions and providing support. All of this is with the goal of improving a patients cardiovascular risk factors and health and preventing another cardiac event.

Recora currently serves more than 30,000 cardiac patients in the U.S. across health systems, health plans and medical groups and has garnered industry-leading results that include:

15% hospital readmission rate for Recora patients, versus the national average of 43% across Medicare patients with heart failure at six months.

87% Recora cardiac recovery program completion rate, versus the national average of 26%.

94% of Recora patients adhere to their cardiac medication.

80% improvement of distance and strength gains among Recora patients.

Today, one in four people in the U.S. die of heart disease, according to the Centers for Disease Control and Prevention (CDC). Although cardiac rehabilitation is considered the standard of care,just 16% of eligible patients start the program and 26% finish all sessions.Tampa General has made the decision to change that, said Recora CEO Abhishek Chandra.We are excited to extend Tampa Generals care delivery to patients within their own home, through a personalized and convenient cardiac rehabilitation curriculum that can engage patients in continuing a healthier lifestyle.

Tampa General patients who meet the criteria for cardiac rehabilitation can receive a physicians order for the cardiac recovery program when theyare discharged home from the hospital. The hospitals patients can also visithttps://www.recora.com/partners-for-patients/tampa-general-hospitalor call 813-421-8945 to learn more. The Tampa General/Recora team will ask screening questions to determine a patients eligibility.

Tampa Generals participation was coordinated throughTGH Innoventures, which, among other things, provides Tampa General with a platform to invest resources and funds into emerging companies.

As part of its commitment to serving the greater Tampa Bay area, Tampa General Heart & Vascular Institute collaborates withUSF Health Morsani College of Medicineto provide comprehensive, next-generation care powered by cutting-edge research for patients with complex heart and vascular conditions.Recovery and improvement of cardiovascular risk factors and cardiovascular health are part of the institutes focus on caring for the whole patient.U.S. News & World Reporthas recognized Tampa General Hospital as high performing in Cardiology & Heart Surgery, as TGH ranks among the top 10% of hospitals in the nation for 2022-2023. Tampa General also earned high performing recognition by U.S. News as one of the best hospitals for heart failure and heart attack care for 2022-23. Patients come to TGH from across Florida for the clinical and academic expertise of the world-class team.

In-person cardiac rehabilitation from Tampa General is available at the TGH Outpatient Rehabilitation Center, 509 S. Armenia Ave., Tampa. For more information, call813-844-7706.

ABOUT RECORA

Recoras mission is to redefine the future of heart health. Recoras Cardiac Recovery Program for health systems, medical groups and health plans, makes it easy to recover from a cardiac event through immersive programs delivered online. With Recora, health care providers are able to establish a longitudinal relationship with patients and help them live longer, fuller lives. To learn more, visitrecora.com.

ABOUT TAMPA GENERAL HOSPITAL

Tampa General Hospital, a 1,040-bed, not-for-profit, academic medical center, is one of the largest hospitals in America and delivers world-class care as the regions only center for Level l trauma and comprehensive burn care.Tampa General Hospital is the highest-ranked hospital in the market inU.S. News & World Reports2022-23 Best Hospitals, and is tied as the third highest-ranked hospital in Florida, with seven specialties ranking among the best programs in the United States. Tampa General Hospital has been designated as a model of excellence by the2022 Fortune/Merative 100 Top Hospitals list.The academic medical centers commitment to growing and developing its team members is recognized by two prestigious Forbes magazine rankings first nationally inthe 2022Americas Best Employers for Womenand sixth out of 100 Florida companies in the 2022Americas Best Employers by State.Tampa General is the safety net hospital for the region, caring for everyone regardless of their ability to pay, and in fiscal year 2021, provided a net community benefit worth more than $224.5 million in the form of health care for underinsured patients, community education, and financial support to community health organizations in Tampa Bay.It is one of the nations busiest adult solid organ transplant centers and is the primary teaching hospital for the USF Health Morsani College of Medicine. With six medical helicopters, Tampa General Hospital transports critically injured or ill patients from 23 surrounding counties to receive the advanced care they need. Tampa General houses a nationally accredited comprehensive stroke center, and its 32-bed Neuroscience, Intensive Care Unit is the largest on the West Coast of Florida.It also is home to the Jennifer Leigh Muma 82-bed neonatal intensive care unit, and a nationally accredited rehabilitation center. Tampa General Hospitals footprint includes 17 Tampa General Medical Group Primary Care offices, TGH Family Care Center Kennedy, TGH Brandon Healthplex, TGH Virtual Health, and 21TGH Imaging powered by Toweroutpatient radiology centers throughout Hillsborough, Pasco, Pinellas and Palm Beach counties. Tampa Bay area residents also receive world-class care from theTGH Urgent Care powered by Fast Tracknetwork of clinics, and they can even receive home visits in select areas throughTGH Urgent Care at Home, powered by Fast Track.As one of the largest hospitals in the country, Tampa General Hospital is the first in Florida to partner with GE Healthcare and open a clinical command center that provides real-time situational awareness to improve and better coordinate patient care at a lower cost.For more information, go tohttps://www.tgh.org.

Post Views:58

Continued here:
TGH Heart and Vascular Institute Expands Access to Cardiac Rehabilitation with Virtual Program - Florida Hospital News and Healthcare Report - South...

A persons working memory may decline with age or if they have dementia, Parkinsons disease, or have had a stroke. When this occurs, the loss can affect their day-to-day quality of life, turning even simple tasks into often-demoralizing challenges.

Prof. Gail Eskes explained working memory to Medical News Today, and why it is so important.

Working memory is the brains mental scratchpad, she noted, and it can be used to keep in mind, and work with, a variety of different types of information.

For example, she offered, you use working memory when you are keeping in mind someones phone number once youve looked it up, or keeping in mind an image of a map of the city in order to plan a way to get to your destination.

Your working memory ability is important for all kinds of activities, said Prof. Eskes, such as reading a newspaper, doing math at a restaurant to figure out a tip, making decisions, and problem-solving.

Prof. Eskes is a member of the Department of Psychiatry, Department of Psychology and Neuroscience, and Division of Neurology at Dalhousie University in Halifax, Nova Scotia, Canada. She is the co-author of a new study describing a possible means of helping people regain their working memory.

Researchers from Dalhousie, the University of Trento in Italy, and Birmingham University in the United Kingdom contributed to the study, which found that cognitive training alongside transcranial direct current stimulation significantly strengthens working memory.

Dr. Jacqueline Becker, a clinical neuropsychologist and health services researcher at Mount Sinais Icahn School of Medicine in New York, who was not involved in the study, told MNT that with working memory training, the brain can rewire and reorganize itself as a result of repeated training and practice.

This is based on neuroplasticity, which refers to the brains ability to change and adapt as a result of an experience, Dr. Becker explained.

Similarly, she said, [t]ranscranial direct current stimulation can also affect the brains plasticity, by activating and increasing activity within specific brain networks.

In the study, the direct stimulation is provided by a light 2 milliAmpre electric current applied to the scalp.

The study appears in Frontiers in Aging Neuroscience.

The study authors refer to their system as COGNISANT, which stands for cognitive needs and skills training.

The studys senior author is assistant professor Dr. Sara Assecondi of the Center for Mind/Brain Sciences at the University of Trento. She explained how the two aspects of COGNISANT work together: In our study, working memory training and brain stimulation target the same brain area the right dorsolateral prefrontal cortex an area associated with processing spatial information.

The repetition of the same cognitive task, at a level of difficulty that is just enough to be challenging but still engaging, promotes brain plasticity [] Brain stimulation further boosts plasticity, giving cognitive training an extra kick, particularly effective in those individuals who need it more.

Dr. Sara Assecondi

The memory training proposed in the study takes place online. Prof. Eskes, who developed it, explained how it works.

With our software, one can train using a range of information, like hearing and working with numbers or words, or seeing and working with items in space, or landscape images, etc, she told MNT.

This training software was designed to help any adult who wants to enhance their capacity or efficiency of their working memory. It can be done anywhere using a computer with access to the internet, she noted.

Participants in the study ranged in age from 55 to 76 years, a span that includes potential beneficiaries who may possess a range of online skills.

We have tested it with adults and patients of all adult ages, and usually the training can be done independently, although different people have different levels of comfort with computer use, said Prof. Eskes.

For this study, explained Prof. Eskes, we used a therapeutic game we have named N-Igma, and it uses the n-back technique in which the players must keep track of a stream of information and indicate when they see a match to an item they saw n turns ago, where n represents an unspecified numerical value.

The number of items they have to keep track of adapts to their performance, so they are working at a challenging, but not impossible, level. To keep it game-like and interesting, we also give them lots of feedback, and they can keep track of their score as they go along, the researcher added.

These therapeutic games are intensive and challenging, but we also try to keep it engaging and fun, Prof. Eskes told us.

We develop approaches to promote healthy aging, so our technique really may be useful to anyone who starts to experience some kind of memory decline, said Dr. Assecondi.

Although characterized by huge variability, the older healthy adults are the more likely they are to show a lower working memory, and that is when the combination of working memory training and brain stimulation is more effective, she told us.

From the results of the study, it can be inferred that older adults (greater than 69 years of age) with executive dysfunction may derive the most benefit, noted Dr. Becker.

It may also be that COGNISANT is most appropriate for people whose working memory has declined beyond a certain threshold, although what that threshold might be is unclear for now.

With the data available, said Dr. Assecondi, its difficult to estimate an optimal level of working memory loss for the approach to be effective. Indeed, this would be important information for future development and use within the healthy population.

We would need to collect a large amount of data to obtain a fair representative sample of the healthy population, and this is indeed something we would be interested in exploring, she added.

With my group, she said, using state-of-the-art statistical approaches, I am working on ways to predict the effectiveness of cognitive intervention from baseline abilities, but we are still in the early stage.

There is still much research to do, acknowledged Dr. Assecondi, but from our work and that of other laboratories around the world, we know that the combination of cognitive training and brain stimulation holds promise, not only in slowing down the cognitive decline of healthy adults, but also in clinical populations.

I hope to contribute to developing an effective low-cost technique that can be used at home and tailored to the individuals specific needs, reaching those who would otherwise be unable to access such technology, she said.

The authors are now working with the University of Birmingham and Dalhousie University to identify partners who can help bring COGNISANT to market.

Home-care technology will ultimately allow individuals to take therapy into their own hands, concluded Dr. Assecondi, empowering them to age according to their terms.

Read the original here:
Can games paired with brain stimulation boost working memory? - Medical News Today

Published 12:30 am Tuesday, October 18, 2022

A new business hopes to take care of all of the aches and pains of Orange residents.

Cypress Physical Therapy recently opened and features a large open gym space, private treatment rooms and an open reception style environment, providing a variety of services for orthopedic and sports related injuries

These services benefit anyone suffering from any painful, orthopedic and neurological condition, says Phillip Richard, owner.

Richard, an Orange native, says the county only has three physical therapy clinics, and was in need of more to adequately serve its residents.

Orange is an underserved community when it comes to healthcare, particularly physical therapy, Richard said.

He plans to help the community with services including physical therapy, manual therapy, massage therapy, trigger dry point needling, work conditioning and post surgical rehab.

We design specialized plans of care and provide quality physical therapy treatment for people with orthopedic/sport injuries, post op recovery, neuromuscular dysfunction, persistent and acute painful conditions, work related injuries, among many others to help them return to normal pain free function, Richard says.

Cypress Physical Therapy offers manual therapy-hands-on techniques like stretching, massage, joint mobilizations and manipulations, and IASTM (Instrument Assisted Soft Tissue Massage).

My schooling is very manual based, and we learned a variety of treatment techniques that I use daily, Richard said.

Richard studied Exercise Science and Fitness Management at Lamar University and graduated in 2012, then received his Doctorate in Physical Therapy in 2015. Richard then went to work for Baptist Hospitals of Southeast Texas as an outpatient therapist and assistant director of Rehab services.

My time at the hospital has afforded me the opportunity to work in the acute care, outpatient and inpatient rehab settings, seeing a variety of conditions that you may not get regularly in an outpatient facility, Richard says.

Cypress Physical Therapy also offers cupping, instrument assisted soft tissue mobilization and will also offer dry needling.

All of these are techniques to help improve soft tissue mobility by breaking down scar tissue and adhesions, and fascial restrictions to help improve range of motion strength, and reduce pain, Richard says. We will also build exercise programs to help return strength, balance and coordination.

Richard says theyll also treat any orthopedic surgery from foot/ankle, knee, hip, spine, shoulders, elbows and wrist and hands. From replacements to arthroscopic procedures.

Although we treat mostly orthopedic or sports related injuries, my background and experience through the years allows me to treat a variety of neurological, orthopedic, and chronic pain conditions, he said.

The difficulty of each treatment session, Richard says, is based on what each person can tolerate.

If they are on the fence about therapy, I would recommend trying it out, he said. They would probably be surprised with the improvements they were able to make in their daily function.

Richard is excited for the potential Cypress Physical Therapy will have on the community.

This has been a goal of mine since getting accepted into physical therapy school, Richard said. Its an awesome feeling to finally see those dreams being accomplished. I am looking forward to providing quality physical therapy services to my community, friends, and family.

Cypress Physical Therapy is located in Northway Shopping Center at 3713 N. 16th Street open Mondays through Fridays from 7 a.m. to 5 p.m. For more information, call 409-330-4005.

Written by Chrissie Mouton

Read the original post:
GALLERY Go inside offices and services of newly opened Cypress Physical Therapy - Orange Leader - Orange Leader

If you find the ocean as peaceful as you do exciting, it may not surprise you much to learn that ocean-based sports, like surfing, have long been described as therapeutic. Only in recent years have experts started to explore the mental health benefits of surf therapy.

In a nutshell, surf therapy involves using the principles of surfing to benefit mental health.

During a surf therapy session, youll learn to use a surfboard to ride waves, which might feel exciting and fun. But this therapeutic exercise can also help you build confidence, relax, and move your body.

If you havent spent much time by the ocean, surf therapy may offer the added benefit of a completely different therapy environment.

Most therapists likely wont recommend surf therapy as a first-line treatment for mental health conditions. Still, this unique approach could prove helpful when used with other treatments, like psychotherapy.

Read on to dive into the potential benefits of surf therapy, plus get the details on how it works and how to try it.

Surf therapy can provide a calming, sensory experience that may help relieve emotional distress and ease a range of mental health or physical symptoms.

For instance, many surf therapy programs offer sessions to people with:

But surf therapy isnt just for people with diagnosed conditions. Anyone can benefit from the approach, emphasizes Roxy Davis, a qualified surf coach and registered psychological counselor currently completing a PhD in surf therapy.

Surf therapy may offer the following specific benefits:

Surf therapy may help improve symptoms of:

A 2019 study considered the effects of a 6-week surf therapy program for U.S. military service members. Researchers found that surf therapy seemed to reduce depression and anxiety among participants and promote a more positive mood overall.

Surf therapy may also have benefits if you live with PTSD: It may help boost your brains ability to tamp down an overactive fight-or-flight response, while also helping improve your mood and emotional mindset.

According to 2020 research, surf therapy helped ease symptoms of PTSD and major depression in active-duty military service members. Participants living with both PTSD and major depression appeared to benefit the most. Not only did surf therapy seem to reduce their depression and anxiety, but it also helped improve their overall mood.

Autism is a developmental condition that can affect communication, behavior, and sensory information processing.

Many experts and autistic people consider autism a part of their identity, not a condition that requires treatment.

Surf therapy doesnt treat autism but the sounds of the ocean, the repetition of the waves, and the distance from potentially overwhelming noises can provide a sensory experience that many autistic people find soothing and comforting.

According to 2018 research, many parents of autistic children say surf therapy seems to reduce anxiety and promote better sleep for their children. Others note the tightness of the wetsuit provides pressure that also helps some children feel calmer and more relaxed.

Surf therapy may also help autistic children:

While research on surf therapy including autistic adult participants remains limited, these benefits may extend to people of any age.

Evidence consistently suggests regular physical activity can do a lot to help relieve depression and anxiety symptoms.

Whats more, exercise may help lower your chances of developing depression.

Surfing requires that you tune in to your body and pay close attention to the movement of the waves.

This act of engaging in the present moment and focusing on whats happening around you can promote mindfulness, which may help ease feelings of tension and stress, and foster a sense of calm.

Spending time in natural environments, like the ocean, doesnt just benefit mental health and overall well-being.

It may also prompt a deeper appreciation for the ocean, including its creatures and ecosystems.

Never thought youd be able to stand up on a surfboard and ride a wave? Trying activities you once considered impossible may help you:

Davis says shes noticed, over the past 2 decades, that learning to surf seems to foster self-esteem among her participants.

Say youre a child whos come from a school where, maybe, youre not the top of anything in academics or sport, and your coach says to you that your goal is to stand up. When you stand up and ride the wave, you feel like, Wow, if I can do that, I can do anything, she says.

A small 2021 study with nine Australian teenagers found that an 8-week surf therapy program seemed to improve their self-esteem and resilience.

Davis says surf therapy can have a ripple effect that goes beyond the person in the water. In addition to providing space to meet new people and practice social skills, surfing can offer the chance to connect.

Like other types of therapy or wellness activities that take place in a group, surf therapy can help you meet new people, socialize, and even bond with other family members trying it out.

Research from 2017 explored the benefits of surf therapy for 48 children and adolescents in foster care. According to the results, surf therapy appeared to help improve social skills, interpersonal relationships, and emotional regulation, along with time management and problem-solving skills.

The 2021 study mentioned above also found that surf therapy seemed to help improve participants social connection and interpersonal skills.

Surf therapy programs differ from organization to organization. Some groups offer one-off sessions, while others create programs where participants come back weekly, every 2 weeks, or once a month.

Generally, though, your session will most likely involve:

That said, the structure and pace of your session will depend largely on your own needs and comfort level. If you feel hesitant about entering the water or anxious about the waves, your instructor might spend time with you on the beach or in the water, talking through the process.

Davis explains that participants should lead the way. Your instructor shouldnt push you to try surfing before you feel ready.

Letting you control the session makes you part of the decision making process, Davis says. In short, youre contributing to your own course.

You dont have to have prior surfing experience to benefit from surf therapy. Its totally fine if youve never surfed before or spent much time in the water at all.

If youre not a confident swimmer, though, your coordinator or surf therapy coach might offer some additional support, like providing an extra instructor.

Surf therapy remains a relatively new approach, but a number of organizations around the world have started to offer surf therapy sessions in an effort to make it more accessible and inclusive.

Though it might go without saying, you do need to live near a beach, or have the ability to travel to a beach, to try surf therapy.

If surf therapy is an option in your area, you can start by searching the internet for surf therapy programs near you.

Davis also suggests exploring programs affiliated with the International Surf Therapy Organization. This organization currently conducts research on surf therapy and works to develop industry standards for the practice.

Its very important to choose an organization that takes safety as a massive responsibility, Davis says.

If you have a physical disability of any kind, you may also want to try an organization with trained adaptive surfing instructors.

According to Davis, surf therapy can be safe and fun for people with a range of physical, developmental, or mental health conditions. Adaptive surf therapy makes it possible to try surf therapy, even if you have trouble standing on a surfboard.

Most existing surf therapy research focuses on children, but adults can benefit, too.

Weve taken surfers from the age of 18 months all the way up to 85 years, Davis says.

Just know some organizations may set limitations on their programs. For instance, some programs only provide surf therapy to people in specific age categories, while other programs focus on people living with specific conditions or disabilities.

Its always a good idea to contact an organization directly to ask if their program might work for you or your child.

Surfing can offer a way to exercise and unwind in a natural environment, and emerging evidence suggests it could do your mental health some good.

The increasing popularity of surf therapy may lead to more support for its potential benefits, plus more widespread opportunities for anyone to ride the waves.

Sian Ferguson is a freelance health and cannabis writer based in Cape Town, South Africa. Shes passionate about empowering readers to take care of their mental and physical health through science-based, empathetically delivered information.

See the original post here:
Surf Therapy: Mental Health Benefits and How to Try It - Healthline

Nevins, Inc.'s goal is to offer community-based integration and employment for adults in the Charlotte area and across the Carolinas.

CHARLOTTE, N.C. Just a few miles north of Uptown Charlotte is the headquarters for Nevins Inc., a unique organization that's helped adults with intellectual and developmental disabilities for decades.

Nevins, Inc. has been around since 1959 and has been the leading organization for this cause in the Charlotte area and across the Carolinas. It was started by a group of parents who were determined to improve the quality of life for their children, who were born with developmental and intellectual disabilities.

The group's goal is to offer community-based integration and employment for adults in the Charlotte area and across the Carolinas. Those challenges include Down syndrome, epilepsy, traumatic brain injuries, autism and learning disabilities.

Nevins, Inc. offers a number of services, including supported employment, vocational training, community activities, art and music therapy, volunteer opportunities and special exercise programs. It's a dedication to the principle that every person, regardless of their challenges in life, deserves the opportunity to achieve their fullest potential.

The organization takes an individualized, person-centered approach to providing quality care for the adults who are part of the community. Sometimes, people just need a little extra support when they're learning a job. Nevins' supported employment program helps individuals find employment and offers support to help those folks be successful at work. At Nevins, the guirding principles are innovation, vision, integrity and trust. They also have a core belief to respect all people, individualism and unlimited potential.

1/5

1 / 5

Nevins, Inc. is hostinga large fundraiser this weekend: The Early Bird Chili Cook-Off. Tickets are $25 through Oct. 21 and include a wristband for unlimited sampling, one chili vote ticket, one beer ticket, a raffle ticket and an event T-shirt. Kids ages 10 and under are free with a paid adult.

The event starts at 11 a.m. and runs through 4 p.m. at NoDa Brewing Company's North Tryon Street location. A cornhole tournament starts at 11:15 a.m. with awards starting at 3:15 p.m.

WCNC Charlotte is committed to reporting on the issues facing the communities we serve. We tell the stories of people working to solve persistent social problems. We examine how problems can be solved or addressed to improve the quality of life and make a positive difference. WCNC Charlotte is seeking solutions for you. Send your tips or questions tonewstips@wcnc.com.

Read more here:
Charlotte organization making a difference for adults with developmental disabilities - WCNC.com

Chris Champeau, one of the owners of the Fort Athletic Club and longtime Rumson Fair-Haven High School basketball coach, helped create a state-of-the-art gym offering programs for the entire family. Stephen Appezzato

By Stephen Appezzato

Routine exercise benefits the mind and body in various ways. Studies have shown that physical activity can improve mood and lower the risk for various diseases, including heart disease and diabetes.

As beneficial as exercise can be, many people simply dont make physical activity part of their regular routines. Recent studies and reports from the United States National Center for Health Statistics and Statistics Canada, conducted separately from each other, found that roughly 80 percent of adults in North America are not meeting the minimum physical activity requirements recommended by their respective governments. While a host of factors can influence a persons decisions on physical activity, where to exercise is one factor that could go a long way toward determining just how much adults exercise.

Basements, attics, spare bedrooms, or garages may seem like the perfect places to create home gyms. However, the benefits of working out at a commercial gym may outweigh the convenience of exercising at home for myriad reasons.

Being involved with a gym community can help improve wellness as well as provide a positive atmosphere for gym members to support and motivate each other. While gyms may appear daunting at first, look for one that focuses on maintaining that positive and communal atmosphere to welcome members.

For the founders of The Fort Athletic Club, maintaining a positive and welcoming gym environment is a main focus.

Seven years ago the partners walked into the former Fort Monmouth fitness center and realized the potential impact the vacant building could have on the local community. In 2017, the group acquired the premises and began the transformation process, culminating in The Fort Athletic Club.

I know guys and girls that had been here, while it was a fort, said Chris Champeau, known as Shempy in the Two River community and one of the partners. You can almost feel the vibe and the energy.

Maybe they had gone off and fought for our country and were heroes.

Weve just celebrated our one-year milestone, said Scott Marchakitus, CEO of The Fort Athletic Club, with over 2,000 members who participate in activities as varied as basketball, pickleball and other sports. Its unheard of in the industry. Post COVID a lot of people were a little scared to come back to the gym. Weve broken numerous records, which Im proud of.

The club focuses on creating a welcoming environment for all members of different interests, abilities, ages and goals, recognizing the long-term impact a close-knit gym community has on individuals health and the surrounding area. The gym even hosts frequent charity events, many in support of causes and organizations that are brought to light by members of the gyms community, donating the facilitys space to shed light on worthy causes.

The Fort Athletic Clubs youth programs also instill this sense of community, offering activities for adolescents of any skill level. As the Rumson-Fair Haven High School basketball coach, Champeau has had years of experience coaching local youth and getting families involved with community sports. Through the athletic clubs youth programs, Champeau and his partners sought to create similar environments for adolescents, recognizing the long-term impacts that a positive wellness community can have on families.

Being a part of a gym community can also make it easier to diversify your workouts. Exercise boredom referring to the disinterest that can develop over time as people do the same workouts for weeks, months or years, is something even the most ardent fitness enthusiast can relate to. A home gym may not be spacious enough to include many machines or amenities, where- as fitness clubs typically include enough equipment and classes to enable people to diversify their workouts as often as theyd like.

The clubs partners recognized this and came up with a solution, creating five different fitness studios within the historic building, alongside the clubs traditional gym offerings, that include alternatives to routine strength training or cardio. Some of the unique features include a yoga studio, spin studio, and even a daycare thats aptly named Kids Brigade which allows parents access to childcare while they get their workout in.

On Saturday, Oct. 15 the club will host a Platoon Party. Its an opportunity for people to try every one of our studios, rotating in groups of 25, said Marchakitus. Its great. Its an opportunity for people who might not have tried something, like a yoga studio.

Marchakitus is also looking forward to the Fort Fifty Challenge, a 50-day fitness contest for members and non-members, launching Oct. 22. Participants including non-members will have access to the club and all the studios, nutrition counseling and more.

That includes access to the Bunker, which offers adult and youth performance training in a dedicated space to work with an expert trainer. Although its youth sports driven, the Bunker is also for adults who want to be an athlete, said Marchakitus. You have a personal trainer; class size is two to eight so youre getting attention on form and function.Charlie Volker, bobsled Olympian and RFH distinguished alumni, is one of the trainers in the Bunker.By switching up your workout routine and trying new forms of exercise, exercise boredom can be curbed, maintaining the enjoyment of working out. This can also support the mental health benefits that are derived from exercise, keeping activities stimulating and fun. It is no surprise that exercise not only improves your physical state, but also mental wellbeing.Theres something about working out your muscles, but its also something about working out your brain and feeling better about yourself, said Champeau. Youre working out and all of a sudden you get the endorphins and you feel better and everythings a little brighter.

Were trying to have a platform where we can help other people get their message across in one fashion, where we make everyone feel better about themselves. To me, thats part of the culture. If you dont have the physical platform and facility, its hard to do that. But we do, he said.

The article originally appeared in the October 13 19, 2022 print edition of The Two River Times.

Follow this link:
Why You Might Be Better Off Exercising at a Gym Than at Home - The Two River Times

As shown in Table 1, the majority of participants in both cohorts were women (88.8%) in their 40s (39.1%). Most identified Mexico as a country of origin (83.4%) and preferred to speak Spanish (95.7%). The majority lived in the U.S. for more than 10 years (83.4%). 48% of participants had a family income of <$20,000 per year.

The response rate for the pre-survey was 100%. Examination of the pre- and post-survey data for the virtual CHARLAR cohort show significant improvements in days of exercise per week (+1.52 days), daily fruit consumption (+1.35 servings), daily vegetable consumption (+0.56 servings), and self-reported general health (+0.38) (all p<0.05). There was no significant change in daily exercise time and sugar sweetened beverage consumption for the virtual cohort. In comparison, the historical cohort also exhibited increase in days of exercise per week (+0.91 days), exercise time (+7.78min per day), daily fruit consumption (+0.244 servings), and daily vegetable consumption (+0.282 servings) (all p<0.05). There was no significant change in self-reported general health and daily sugar sweetened beverage consumption for the historical cohort (Table 2). Additionally, within the virtual cohort, there was a numeric decrease in anxiety (-0.83, p=0.568) and depression (-1.07, p=0.067) scores (Fig.1). In the historical cohort, there was a significant decrease in depression scores(-1.89). Changes in anxiety scores (-0.972) were not significant (p=0.052).

Mean Change in Anxiety and Depression Scores. Although not statistically significant, the change from baseline (pre-program) in both anxiety and depression scores were directionally similar for both in-person and virtual program delivery. The Y-axis is change in mean points for both anxiety (blue) and depression (red) scores. *GAD=Generalized Anxiety Disorder 7 item inventory. PHQ=Patient Health Questionnaire 8 item inventory.

Analysis of attendance data from virtual CHARLAR classes show that on average, participants attended four out of six (67%) of the virtual CHARLAR sessions, compared to five out of the last six classes (78%) of the historical in-person cohort. Of the 11 classes overall, mean participant attendance was eight of 11 sessions (73%) in the cohort with virtual classes compared to nine of 11 sessions (82%) in the historical cohort (p=0.613).

The participant interviews revealed more detailed information about the impact of the virtually delivered CHARLAR program. A total of five participant themes were identified: (1) improving health habits, (2) mental health, (3) delivery challenges, (4) adaptability and flexibility, and (5) interpersonal connection. Quotes supporting these themes are provided, with edits for clarification indicated by square brackets.

When asked how the CHARLAR program impacted their health, participants reported that through the program they learned new information about CVD and diabetes, their health status, and how diet and exercise can impact health. This information empowered many participants to implement lifestyle changes focused on improving CVD risk factors. Participant 2 states:

"It has helped to motivate me to eat more healthy and to do exercise."

Participant 3 also shared how CHARLAR helped her to change her habits in a manageable way. She stated:

"Yes. Um, I feel like the class actually has helped me like learn how to change my habits on how to eat and stuff and whats bad and whats not bad and little by little Im getting things into my head and sticking into the goals that okay, Im gonna walk 20 minutes every day you know, for the whole week."

When asked how the online program impacted both understanding and behaviors related to mental health, some participants noted the program helped them to learn more about anxiety and depression. Participant 6 shared:

"It was really good for [my] mental health, because [I] started doing exercises for relaxation and breathing, and [I] also learned more about anxiety and depression. And so that was helpful."

Another participant shared that CHARLAR was beneficial to her mental health as weekly goal setting helped her focus on gratitude and how positive thinking can impact her physical health. Still, others appreciated the extra support in general. Participant 2 shared how being asked about mental health allowed her to see how it could impact her home life:

"They asked about my mental health like if I had fears, if I had stress, if we were well and how we were doing and I dont always associate those things with home life and so it opened my mind to that."

The qualitative interviews captured some of the challenges of pivoting to a new mode of delivery. Although the online classes broadcasted over Zoom and Facebook Live used the original curriculum, the majority of the educational content was condensed into a 30-minute recorded video, which was followed by 30-minute group discussions. Pivoting to a remote learning platform created several technological challenges. Previously, participants and promotoras had varied information technology experience and had challenges and apprehension downloading and operating the online software. Promotora 3 states:

So, my apprehension was with me, me personally, I just wasnt comfortable. Ive been doing classes and teaching for over 2530 years and so this was very different for me. I need that personal one-on-one contact. And so, it was hard for me to kind of just accept it and go with the flow, but it was better for me to learn it and help explain it than them not getting the class at all.

Despite the difficulties, over time it became less daunting, and even had the unintended benefit of helping people become more comfortable around technology. Promotora 3 explains how, with time, using technology became more manageable:

"Like I said [using technology] was practice, it got easier. And it got easier to explain as well, because if I didnt know what were some of the chat and all these other things I was able to explain it the best way that I knew how and as simple as I knew how to explain it so that way, folks could get the best, you know, the best experience."

Promotoras suggested that the CHARLAR program offer more training for promotoras in facilitating discussions through virtual formats. Additional information to improve the virtual delivery of the program could be incorporated into future trainings.

Irrespective of the inherent loss of face-to-face connection, all of the promotoras and participants recognized that technology challenges were to be expected and they expressed general acceptance of the platform given the inherent necessity. However, all promotoras and participants expressed a preference for in-person classes. Across all nine interviews there were a total of 13 references from participants and promotoras expressing a preference for in-person classes.

Promotoras were flexible and willing to learn to implement virtual CHARLAR and adapt to new situations. This greatly benefited the program, as it allowed for adaptation as promotoras, and program staff learned how to improve the online format. Initially, participants were watching the main video content independently and then coming on to video chat platforms for discussion as a larger group. When promotoras realized that discussion was difficult with such a large group, they quickly pivoted to smaller discussion groups. Promotora 2 explains how small groups impacted participants:

Yeah, its easy and I think the participants they feel more comfortable to speak with three or four people than more than 20.

Furthermore, promotoras and participants adjusted to the new technology with practice. Some participants were able to receive help from children or family members who were more familiar with technology. Participant 3 explained how her son was able to assist her when she needed help operating Zoom. She shared:

At first, it was hard. I couldnt figure it out. I just didnt know how to be unmuted. I didnt know. I was like messing with it. It was hard. I was asking my teenager. Im like help me with this. And Im not that old. But I dont use this. I dont do this, so Im like, 'Help me. I dont know how to do this.' It was a little difficult.

Promotoras have also expressed interest in making further adaptations to achieve better outcomes. When asked about suggested improvements to virtual program delivery, promotoras suggested experimenting with longer class times.

Transitioning to a virtual platform had effects on personal connectedness. Overall, participants and promotoras expressed initial challenges developing an in-depth connection with the participants. Promotora 2 explains these challenges:

"A lot of times Hispanics will speak with their eyes or with their faces and it can be a little bit difficult to connect with people when youre having conversations with them online. So, sometimes those conversations can seem a little bit more cold, and theres not as much of that humanity there that you would have in person."

While technology initially served as a barrier to connectedness, the promotoras adapted through additional follow-up calls. In addition to the videos and small group discussions, the promotoras checked-in with participants after each class. These weekly telephone check-in sessions allowed the promotoras to answer questions and ensure that the participants were able to access the class. The calls had the added function of helping to sustain rapport between promotoras and participants. Furthermore, small groups combined with video and follow-up calls have allowed CHALAR to reinforce information from each session via various modalities. Promotora 1 states:

"We feel that between the videos, that way we have all the integrity of the program, so that we really are passing the message in the way that is designed and the small groups and the calls we are the, you know, having all the components that we needed for CHARLAR."

Excerpt from:
Impact of transitioning to virtual delivery of a cardiovascular health improvement program for Latinos during the COVID-19 pandemic - BMC Public...

So you want to lift weights but arent sure where to start. You scroll through your Instagram feed looking for guidance but all you see are fitness influencers touting the idea you either lift big or dont bother.

Thats a bit intimidating and disheartening, right? But as with most things exercise and health, its not really that simple.

Im an exercise scientist (and former Commonwealth powerlifting medallist and national Olympic weightlifting champion) who researches resistance training, also known as lifting weights. Research suggests lifting smaller weights and doing more repetitions (or, in gym parlance, reps) can have a role to play but it all depends on your goals.

In short: if your goal is to build serious strength and bone density, lifting heavy is an efficient way to do it. But if you cant lift heavy or its not your thing, please dont think lifting lighter weights is a complete waste of time.

Whats heavy for one person may be a piece of cake for another.

In resistance training, the load or heaviness of a weight is often expressed as a percentage of a one repetition maximum (frequently shortened to 1RM).

A one repetition maximum is the heaviest load you are able to successfully lift once.

Around 80% of your one repetition maximum is often defined as high intensity or heavy lifting.

Around 40% or less of your one repetition maximum is often defined as low intensity.

In other words, lifting 80% of your one repetition maximum would allow you to do about eight reps.

The more reps we do, the less accurate the relationship.

But some estimates predict you could do approximately 20 reps at 60% of your one repetition maximum (of course, it varies depending on the person).

Its worth remembering not everyone can lift heavy, perhaps due to age, injury or just being new to the gym. And perhaps while you are unable to lift heavy now, it doesnt mean that will always be the case.

But the key thing is this: if youre going to train at a lower intensity, say 40% of your one repetition maximum, youll need to do a lot of reps to have a positive benefit.

Lifting loads ranging from 40% to 80% of your one repetition maximum has been shown to elicit improvements in muscle mass (hypertrophy). However, research also shows lifting at higher loads is needed to maximise improvements in muscular strength.

High intensity exercise is probably the most effective type of exercise for maintaining and improving bone health. Research has shown the best approach for bone health is to combine high intensity resistance and impact training.

Research has shown participation in high rep, low intensity BodyPump classes may offset age-related reductions in lumbar spine bone mineral density.

If you choose to lift lighter weights, youll need to do more reps to get the same benefits lifting heavy would yield.

Research also shows if youre lifting lighter, muscular failure is likely required to elicit muscle growth. In other words, you likely need to lift all the way until exhaustion.

Lifting heavy may get you the same benefit without needing to go all the way to exhaustion.

What about burning energy?

On average, a one hour low intensity/high rep style resistance training session may burn about 300 calories. A heavy session with longer rest periods equates to roughly the same calorie burn as a higher rep session with less rest.

There may be also be sex differences in the way in which older men and older women respond to resistance training. For example, older men may benefit from higher intensity programs, whereas older women may actually benefit from higher volume programs (more repetitions).

Its worth noting low load training is hard. Its actually really uncomfortable to do low load/high rep training to failure, or close to it (remember: training to failure means getting to a point where you actually cannot do any more lifts). It requires a significant degree of motivation and willingness to tolerate discomfort.

Doing low load training without serious effort is unlikely to result in significant improvements in muscle growth and strength. So if you choose this style, make sure you are ready to put in the effort.

Benefits of light weights include the fact they are portable, meaning you can workout in a pleasant environment such as the beach, the park or while on holidays. They dont cost as much and are easy to store. For many, they are also not as intimidating.

For some, these benefits will make it easier to stick to a regular exercise routine. For others, these benefits may not outweigh some of the aforementioned advantages of more traditional heavy weight training.

The moral of the story? It does matter what you do, and how you do it. But, probably not as much as you think.

If an influencer or fellow gym-goer is saying their way is the only way, question it with a healthy scepticism.

They are not you, they do not have your exact goals or limitations, and theres likely more than one way for you to achieve the outcome youre after.

Mandy Hagstrom, Senior Lecturer, Exercise Physiology. Director of Teaching and Education, School of Health Sciences, UNSW., UNSW SydneyThis article is republished from The Conversation under a Creative Commons license. Read the original article.

Follow

Senior Lecturer, Exercise Physiology. Director of Teaching and Education, School of Health Sciences, UNSW., UNSW Sydney

Read more from the original source:
Lift Heavy or Smaller Weights With High Reps? It All Depends on Your Goal - The Epoch Times

Page 20«..10..19202122..3040..»

Home » Exercise Programs » Page 20