Written by: Taylor Post
Certified Athletic Therapist
When it comes to exercise, there a two kinds of people in the world. Those who love cardio (cardiovascular exercise), and those who avoid it like the dentist. If you would rather have a root canal than sweat it out on the treadmill, look no further! We have come up with some creative ways for you to skip the elliptical and help introduce some cardio into your workouts.
First off, why is cardio so important anyway? Aerobic exercise burns calories to help keep a healthy weight, lower blood pressure, and increase cardiac output. This means more blood is pumped with each heartbeat, which leads to less overall stress on your heart and a lower resting heart rate. A stronger heart also makes daily activities like climbing stairs and moving your body at home or at work much easier.
As much as cardio gets a bad rep, it is a true foundation of physical fitness… but it often leads to hours of plodding along like a zombie among the rows of exercise machines at the gym. Is anyone else sick of watching re-runs on HGTV or the food network while jogging?? Instead, try these 4 sneaky, less monotonous ways to get the benefit of a cardio workout.
Try an AMRAP
Superset with a Cardio Move
Inject your regular strength routine with an exercise or movement that will elevate your heart rate. Superset means moving from one exercise to another without a break in between. Simply pair up a traditional strength exercise, with one that is more cardio based. This will keep your heart rate and metabolism up without hindering your weight training goals to build muscle. Aim to perform 3-4 sets of 6-15 repetitions. You can rest 60-90 seconds between sets, but not between the two different exercises (eg. perform 10 jumping jacks followed immediately by 10 goblet squats, then rest 60-90 seconds. Repeat for 3-4 rounds). We have listed some awesome combinations below to get you started:
High Intensity Interval Training (HIIT) or Tabata Workout
This type of workout requires you to work at a very high intensity for short periods of time. For example 20 seconds of work, followed by ten seconds of rest, for a total of four minutes. Or, 40 seconds of work, followed by 20 seconds of rest, for four rounds (16 minutes). You can adjust the interval lengths based on the difficulty of the exercises and your fitness level. HIIT or Tabata workouts are incredibly efficient workouts because they require your body to work harder to return to its resting state. They also pack a big punch in a short amount of time, which is perfect if you are short for time.
While there is no denying the benefits of regular cardiovascular exercise, that doesn’t mean it’s easy to make cardio a regular routine. The Canadian Physical Activity Guidelines state that adults should accumulate at least 150 minutes of moderate- to vigorous-intensity aerobic physical activity per week, in bouts of 10 minutes or more (Canadian Society for Exercise Physiology, 2011). Just remember that if you keep an open mind and get creative, there are plenty of ways to get your heart rate up. You shouldn’t feel confined to the treadmill!
\Written by: Melanie Talastas-Soriano BA-Kin, CAT(C)
I have talked before about how important exercise is during pregnancy. Maintaining your strength and stamina is very important when you are pregnant. During the second trimester for many women is when the energy level comes back. If you are feeling motivated during that period, these exercises are for you. These 6 intermediate exercises are a step up from the 5 exercises for expecting moms in the previous article.
I do hope that you are feeling motivated even though you’re out of breath with every move you make. Please consult your doctor before participating in the workout program. If you’re good to go then let’s get started!
Exercise 1: Squat Press
Exercise 2: Chest Press
Exercise 3: Bent Over Row
Exercise 4: Standing Side Crunch
Exercise 5: Calf Raises
Thank you for reading and I hope that these exercise challenge you a bit before baby arrive. In the meantime, enjoy your favorite workouts and do your best during the motivated days.
As an Athletic Therapist, we specialize in creating an exercise prescription that caters to your need. Whether you need exercises for prevention or recovering from an injury, we can help you.
Please visit our website to get to know our team of Certified Athletic Therapist and to explore more on what we can offer. Our online portal is now available – book your appointment – online and we hope to see you soon!!!!!
Written by: Melanie Talastas-Soriano BA-Kin, CAT(C)
You’re probably wondering what we’re talking about. What is the disease of kings?
We are talking about “gout.” Gout is a type of arthritis caused by the buildup of uric acid crystals in a joint. It causes intense pain and swelling around one or more joints. The most commonly affected joint is at the base of the big toe. (The Mayo Clinic)
Anyone can be affected by gout, but study shows that it is common for men to experience the disease. The simple reason that only the kings/rich can afford to consume diets rich in meats and high consumption of alcohol is where the title of disease of kings came from. (The Weird History YouTube channel)
In addition, not only the high consumption of rich in meat and alcohol can contribute to developing gout but also:
Although treating gout is not part of Athletic Therapy’s scope of practice, we recommend that you talk to your doctor to confirm what you have. After the inflammation has subsided and you are serious about getting better, we can help with some aspects of healthy lifestyle change. Prevention is key. Here are some suggestions on what you can do to reduce future gout attack.
How can Athletic Therapy help you?
Most often when your doctor sees you, he/she may say improve diet and exercise to help prevent the future attack of gout. What does that mean? For the diet portion, you can be referred to a dietician or a nutritionist. They will give you suggestions on new food you can start consuming and the amount. Keep an open mind for new food and new habits to adapt to a new lifestyle change.
For the exercise portion, an Athletic Therapist can help you start your active lifestyle program. This is the pain-free period of your gout attack where you can tolerate walking, moving and standing so that we start with rehab exercises specific for you. Not only do these specific exercises help you get stronger, but it also can help maintain your healthy weight. It is a good decision to see an Athletic Therapist because they specialize in exercise and specific joint rehabilitation. We are ready for you if you are.
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Team Insahyu: Certified Athletic Therapists.