exercise

Isometrics

Isometrics: The Secret to Gaining Strength Without Moving a Muscle

by Kimberly Painter, PT, DPT

What does it mean to perform an isometric exercise? 
Isometric exercises are when the joint angle and muscle length do not change during contraction. (Example: bridges, planks)

stay safe in the summertime heat!

As the temperatures are heating up, it’s important to stay safe in the sun! Here are three tips to make sure your summer is enjoyable!

  1. Plan Ahead
  2. Avoid exercising outdoors during the hottest hours of the day. This is typically between 10 a.m.-5 p.m. During the summer months it gets light out earlier and the sun doesn’t set till after 8 p.m. This leaves you plenty of time early or later in the day to enjoy the outdoors.

    When you are exercising in the heat

    • Wear light and loose, moisture-wicking clothing
    • Put on sunscreen and sunglasses
    • Drink plenty of water and make sure going into your exercise routine you are well hydrated.

Surprising Benefits of Walking

These days there are several types of exercise programs and it can be so hard to decide which one is right for you. While joining a Pilates, yoga, or spin class can be beneficial for flexibility, endurance, and strength, did you ever think of asking a friend to join you for a walk for exercise?

Here are some surprising benefits from walking just 30-60 minutes a day:

Yoga is for Everyone

Whether you are an athlete or someone struggling with arthritis, yoga is an excellent activity to incorporate into your life.

For the very active, yoga offers deeper stretching and loosening of tight joints. Those new to exercise can benefit from gentle yoga, as can those who suffer from chronic pain.

Here are three reasons why yoga should be part of your routine.

What Do You Know About Exercise?

Exercise seems to be such a common word. Especially, nowadays with people so health and fitness conscious. With all of the exercise that is occurring, how much of it is specific and purpose-orientated?

Exercise & Medication

“Exercises” to physical therapists are like medication to doctors. They are prescribed for a condition, with a particular purpose behind it, and with a specific dosage. As with medicine, use of one exercise may be helpful for one condition but, maybe, harmful for another. And the intensity of an exercise is like the dosage of a medication people take. Too much can cause more harm, and too little will be ineffective. It's true that some people experience good results after doing some exercises they learned from television. This is because some exercises, like ibuprofen, have more general effect for a wide range of condition. However, the effect is usually limited.

Muscle Confusion: Fact or Fiction

“Muscle confusion” is a regular practice of changing things up within your workout routine, claiming to keep your muscles “confused” to illicit more results. The theory is your body never gets used to one thing, so it is constantly adapting. When our body adapts correctly, we become stronger.

The term "muscle confusion" came onto the scene in the 70’s when bodybuilding pioneer Joe Weider included it amongst his training principles. It has been re-popularized by the P90X workout series and has been on the lips of many clients and trainers alike. However, muscle confusion is more of a buzzword than it is an actual physiological principle. There are several physiological principles which are time tested, researched and approved, for which we can compare this concept to see if it holds up.

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