January 10, 2013 05:22 PM
A recent study in Boston stated that exercising in short bursts is effective in weight loss. The current guidelines in the United States for exercise recommend 150 minutes (2 and ½ hours) of physical activity a week. This is recommended in at least 10 minute bursts.
Here are a few simple strategies to painlessly boost the fat-fighting effect of your workout.
- Doing two (2) ½ hour stints of moderate cycling with a 20-minute rest in between burns an average of 10% more fat afterward than when cycling straight through for one hour.
- That big cleaning project that you need to do after the holidays? Take breaks. Try doing 10 minutes of heavy cleaning and then take a few minutes to do something less strenuous such as dusting.
- Going hiking, jogging, or doing yard work are slightly more vigorous activities. Just move faster and take breaks every 10 to 15 minutes to stretch or walk a little slower.
Just follow these tips and you will be on your way to a healthier you in the new year! Visit The Wall Street Journal or call your Raleigh chiropractor for more information.Posted by: Dr. Greg Baldy
December 05, 2012 03:15 PM
We get phone calls daily from patients who have sustained some form of injury while engaging in a physical activity. Sometimes it is something as simple as lifting their one year old or making the bed the “wrong way.” For others, it might be a sore knee from being tackled in football or a sore wrist from playing tennis. While these are all different types of injuries (traumatic, stress, overuse), they all go through the same phases.
There are three phases an injury can go through.
- As the title suggests, acute pain is anything but adorable! This phase lasts from 2 to 3 days after the initial injury. When an injury is first sustained, you will experience inflammation, pain, and loss of motion in the injured area. Also, you may notice an increased temperature around the injury.
- This second phase can start at any point after the acute phase. You will likely notice that the swelling has decreased and range of motion is improving. Unfortunately, this phase can last for anywhere from weeks to months depending on the severity of the injury.
- “Chronic” is the phase that no patient wants to hear a doctor say he or she has reached. An injury is considered in the chronic phase from about 2 weeks after the initial injury until recovery. At this point, muscle memory has started and the body has started to accept the injury as being “normal.”
It is important to see your chiropractor as soon as possible after an injury occurs. Whether the injury has caused back pain, neck pain, shoulder pain, knee pain, or joint pain of another kind, call your chiropractor to begin treatment. While a doctor of chiropractic is trained to work with injuries at any phase, the sooner you begin being treated, the more quickly you will recover! Call your Raleigh chiropractor today to find out how chiropractic care can help you!
To read more, visit www.chiropractic4health.net.Posted by: Dr. Greg Baldy
November 29, 2012 09:52 PM
There is a growing trend in exercise of moving away from the traditional model of exercise which is sustained moderate intensity activity for long periods of time. Interval training is typically done in much less time, i.e. 20 minutes, and consists of short segments made up of brief high intensity movement followed by longer rest periods of lower intensity activity.
One idea to ponder…A recent study showed that those who did a 20 minute interval training work out burned 3x as much fat as those who did 40 minutes of traditional exercise. Half the time, three times the fat burned...sounds pretty good!
Here are some suggestions from Dr. Joseph M. Mercola, an osteopathic physician.
- If you want to do more, focus on making sure you're pushing yourself as hard as you can during those two or three weekly interval training sessions, rather than increasing the frequency. Intensity is KEY for reaping the benefits. To perform interval training correctly, you'll raise your heart rate to your anaerobic threshold, and to do that, you have to give it your all for those 20 to 30 second intervals.
- A typical interval routine on the elliptical machine might go like this:
· Warm up for three minutes.
· Exercise as hard and fast as you can for 20-30 seconds. You should be gasping for breath and feel like you can’t go another second. It is better to use lower resistance and higher repetitions to increase your heart rate.
· Recover for 90 seconds, still moving, but at slower pace and decreased resistance.
· Repeat the high intensity exercise and recovery 7 more times.
When you're first starting out, depending on your level of fitness*, you may only be able to do two or three repetitions of the high intensity intervals. As you become more fit, keep adding repetitions until you're doing eight during your 20 minute session.
*Do NOT start this work out if you are in bad health or have significant illness, especially cardiovascular problems. Before you consider this type of work out feel free to discuss it with your Chiropractic Partners doctor or talk with your primary health care provider and/or your trainer.
Additional articles about the benefits of interval training:Posted by: Shawn Jackson
October 26, 2012 02:10 PM
Counter the tendency to pack on the pounds at the holidays with The Gobbler's Run of Wake Forest. And, start a new tradition by gathering your friends and family to join Chiropractic Partners at this event on Thanksgiving Day for fun and fitness.
The 5K run will begin at 8:00am on November 22 at the Boys and Girls Club in Wake Forest. The 3.1 mile loop is an easy stroll through downtown and historic Wake Forest. Push your kids or bring your dog - strollers and pets are welcome. The Run keeps the fun coming with prizes that anyone can win, including Best Costume, 404th place, Birthday Turkey, Fastest Stroller and many, many more. Register here <http://www.gobblersrun.com/> for this inexpensive run, plus kids 5 and under are free!
Last year the race attracted nearly 2,200 participants and raised $30,000 for the Boys and Girls Club of Wake Forest. This year's race will feature professional chip timing using the Jaguar "disposable bib-chip" timing system provided by Precision Race (www.precisionrace.com ). Race results will be available through on-site touch screen kiosks, text messaging, a QR code and online. Register early to avoid price increases. To register or for more information, visit www.gobblersrun.com
For information about the Wake Forest Boys & Girls Club, visit their website at http://wakebgc.org/clubs-and-programs/club-locations/wake-forest-club/.
To learn about Chiropractic Partners, visit www.chiropartners.comPosted by: Dr. Russ Redd
September 26, 2012 04:42 PM
You may be wondering, “If I start getting adjustments, do I need to come in forever?” Initially, most patients come in because they are in some kind of pain or discomfort. There are three levels of care that I offer to my patients. Every person is different as far as what they are looking to achieve.
There is, of course, relief care. As the name suggests, this is simply to get rid of whatever pain you are experiencing for the time being.
However, the second level of care is always the best route to take. This is corrective care. Often, by the time a patient is willing to go see someone for the pain they are experiencing; it has been going on for awhile. After that first initial adjustment, muscle memory can often cause the adjustment to basically be “undone.” What does this mean? The muscles around the injured or affected area have gotten used to the incorrect position, or misalignment, of the spinal cord or affected joint. This misalignment reoccurs, thereby causing the pain to return. Corrective care entails multiple adjustments over time. By following a corrective course of treatment, the muscles are retrained to maintain the correct alignment of the treated area.
Patients often ask why they need to come in once they get past their initial pain. This brings us to the final level of care, known as “wellness” care. Studies show that regular chiropractic adjustments are beneficial for sustaining long term correction and preventing reoccurrence of the initial injury. I encourage my patients to come in for regular adjustments as the final course of treatment, as it can not only prevent a relapse of the original injury, but also improve overall health of the nervous system.
So, to answer the initial question, no, you do not have to come in “forever.” However, by coming in for an adjustment every 4 to 6 weeks, or “wellness” care, you are simply improving your overall health and keeping your back pain, headaches, or joint pain from reoccurring.
Call your Raleigh chiropractor today to schedule your free consultation and discuss what course of treatment will best benefit your lifestyle.Posted by: Dr. Greg Baldy