There is alot of discussion these days in regards to the importance of having a stretching routine as part of your workout program, and what type of stretches you should do. With most people quitting an exercise program due to injury, and about one third of injuries being skeletal muscle injuries, the importance of prevention is high. Those of you with a few miles under your belts will remember your old high school coach having you cold stretching, using what are called ballistic stretches. This usually consisted of the team sitting in a circle and bouncing various body parts in a contorted fashion. This type of stretching is hardly, if ever used anymore, as it is very injury prone.

Most people today perform a static stretching routine after a brief warm-up and often after a brief cool-down at the end of a workout. Static stretching calls for holding specific stretches for a period of time, usually 10 to 60 seconds, whereby the muscles are lengthened, with only minor discomfort. This type of stretching does have some drawbacks however. When used prior to a workout or competition, static stretching has shown to be ineffective or even detrimental to performance , especially when it comes to explosive movements or strength output. Used after a workout or competion, static stretching can be helpful in lengthening muscles after a period of constant contracting, thus easing tightness and returning your flexibility.

The use of dynamic stretching before a workout or competiton is now being used by most top level athletes. In this type of stretching, the warm up and stretching routine can be combined. Using a series of stretches that mimic sport specific movements, such as butt kicks for running, or leg kicks and punches for martial arts. Dynamic stretches prepare the body for exactly the type movements it will encounter in the coming workout, while maintaining an elevated core body temperature. Dynamic stretching also helps the nervous system and motor ability better than static stretching does. Numerous studies have shown vast improvement in performance over time, when dynamic stretching is used before a workout or competition vs. no improvement or even detrimental effects from static stretching before a workout or competition.

In additon to static stretching and dynamic stretching there are other forms of stretching such as AIS ( active isolated stretches ) and PNF ( propioceptive neuromuscular facilitation ). The latter being designed to be done with assistance from someone trained in this area, such as an athletic trainer or a physical therapist. There also is SFMR ( self myofacial release ) or what is commonly known as using a foam roller or stick. This is a highly beneficial method of reducing injury, especially injuries like iliotibial band or tight calf muscles. SFMR can be done unassisted and is almost as effective as any sports massage you will get. 

In conclusion, the need to stretch as well as warm up and cool down for injury prevention and performance enhancement is crucial. A warm up routine of dynamic stretching using sport or activity specific movements, coupled with a cool down and then static stretching is a great way to reduce or nearly eliminate many sports injuries and pain. Couple these two activities with a self myofacial massage using a foam roller or stick, and you will feel and perform much better.

As a certified personal trainer, I can help you incorporate these tactics into your training program for a successful and easier fitness journey. Steve

Cardiovascular exercise is essential for achieving and maintaining weight loss and to maximize your overall fitness level. There are many benefits to cardio training:



1) Increases cardio capacity
2) Strengthens the heart
3) Decreases resting heart rate promoting longevity of the heart muscle
4) Promotes a decrease in blood pressure
5) Increases the body's ability to get fuel to the muscles
6) Helps to increase muscular endurance
7) Promotes fat loss
8) Reduces risk of some cancers
9) Helps to reduce stress

If you are looking to begin a cardio program, it is easy to become confused. Choosing the right  type of program that is best for your health, life goals, time constraints and abilities can be hard. Let me help you make this decision and get you started on a healthier and happier path.

Steve

Many women fear that if they do strength training they will become too muscular, like a body builder. Women have much lower testosterone levels than men. Without taking steroids and supplements, it is not possible for a woman to bulk up like a man. The women body builders you see in magazines or on television, got that way through chemical enhancement.

A woman can develop a more toned appearance after strength training, but that is a result of shedding the layer of fat that used to hide their muscles.So if a women will not get bigger from strength training, what will she get?

Muscle is a use it or lose it proposition as we age. As the years go by, without proper strength training, everyones muscles atrophy and lose their ability to carry us through our daily activities. This becomes a vicious cycle, as the more we lose our muscle mass, the more likely we are to become more sedentary, and so on.

Through strength training women can reap a multitude of benefits. They can develop strong bones, reduce body fat, increase  muscle mass, and burn calories more efficiently. These benefits will directly help in managing chronic conditions such as diabetes, obesity, arthritis, back pain, depression, osteoporosis and fibromylagia. Strength training will also help in boosting your stamina, sharpening your focus and reducing your risk of injury.

Strength training does not have to involve alot of time or expensive equipment. It can be done quickly, easily, and relatively cheaply using various types of equipment such as free weights, bands and tubes, bodyweight or on gym machines. With the help of a personal trainer you can be on your way to building and maintaining your strength in a safe and effective manner. Get started today, give it a try, you will feel great in the long run. Steve

Fifty percent of people quit an exercise program within the first six months of starting it. Many of those don't get past the first thirty days. The reasons are many, but the majority of people quit for the following reasons. They find it hard to fit the time into their busy schedules. They do not have fun while exercising, and find it boring. Many become injured from exercising, usually due to doing too much, too quickly, and improperly.

A personal trainer is equipped to help you overcome all of these obstacles. I can teach you a variety of fitness routines that fit into your lifestyle and goals. I will teach you how to correctly perform exercises and to cross-train to reduce or completely avoid injury. I will show you techniques that will allow you to incorporate physical fitness into your life, no matter how  hectic or demanding your schedule is.

Starting and sticking with a fitness plan is alot easier with the help and guidance of a certified personal trainer. It is also very cost effective when you compare the cost of joining expensive gyms, with long term contracts, that you end up never going to.

It is never too late to reap the health benefits of activity. The below citation from the National Strength and Conditioning Associations exercise guide for seniors pretty well sums it up.

 --The value of exercise is a fact. "The evidence...to our individual and collective well-being is so widespread that serious challenge to it is simply untenable. With the passage of time, the health benefits are magnified. Steve Blair's*...paper showed that the older we become, the more crucial physical conditioning becomes to our survival. Exercise for the young is an option, exercise for the old is imperative."
(Walter bortz, MD, author of "Dare to be 100.")
*Dr. Blair is Director of Research at The Cooper Institute.

Make your activities of daily living much easier through strength, cardio & muscular endurance, and flexibility training. These will lead to an improvement in your body composition, helping you to look and feel the best you can.

Be amazing,
Steve  

Here is  a short lifestyle quiz to help you evaluate how well you are doing in leading a healthy lifestyle.
1. Is physical activity part of your daily routine?
2. Do you accumulate 20 minutes or more of moderate-intensity exercise almost every day?
3. Do you enagage in strength-developing exercises at least twice per week?
4. Do you eat a variety of foods?
5. Do you choose foods low in fat, saturated fat and cholesterol?
6. Do you limit salt, sugar, caffeine and alcohol?
7. Do you eat lots of vegetables, fruits and grain products?
8. Do you limit non-nutritional snack foods?
9. Are you satisfied with your present weight and body composition?
10. Do you avoid using tobacco products?
11. Are you coping well with the stress in your life and managing its level?
12. Do you get enough rest and relaxation?
13. Do you maintain close ties with family and/or friends?
14. Do you avoid drug use?
15. Do you wear a seat belt and drive defensively?
16. Do you practice safe sex and limit partners?
17. Do you drink in moderation and avoid driving after drinking?
18. Do you get regularly scheduled physicals with your primary care provider?
19. Do you get scheduled and recommended preventative medical screenings?
20. Do you generally avoid taking unnecessary risks?
Results-
17-20 points - Healthy lifestyle.
14-16 points - Relatively healthy lifestyle, but there is room for improvement.
12-13 points - You need to make some changes to your health habits.
<12 points - You need to start taking steps immediately to identify and change your most serious risk factors.

Be Amazing, Steve.

Welcome to the Common Sense Fitness health and fitness tips blog. Check in often for tips on healthy living and the latest on fitness and staying safe. Many people ask, "How many days a week should I exercise"? The Answer is most days. By not setting an absolute number, you can help eliminate guilt when you miss a workout due to lifes demands. Even more importantly, this will help you from getting over zealous at the start and suffering an injury or burnout from over training. Steve