Finding a reliable and easy way to measure intensity while exercising can be challenging. Heart rate can serve as a quick tool to guide your workout intensity. By finding your maximum heart rate, you can estimate what heart rate you should have based on a predetermined training goal. Find your Maximum Heart Rate (MHR) The […]
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What is Stress? Stressors are a natural part of everyday life. And they can cause your body to respond in positive and negative ways. Imagine you are going for a walk in the woods and suddenly see a snake strike at you and hiss. What would happen to your body? If you perceived the stressor
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What is a Rotator Cuff Tear? The rotator cuff (RTC) is a group of four muscles that stabilize your shoulder. If you experience weakness or pain while sleeping or moving your arm, you may have a torn RTC muscle. Tears can occur with trauma, overuse, or simply age-related degeneration. Tears are so common that most
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Today we will discuss the adaptations which result from anaerobic training. Anaerobic training occurs at a high intensity which cannot be satisfied by the aerobic energy system. Examples of anaerobic training are the 100-meter sprint, deadlifting for 5 reps of 80-90%, and even a javelin toss. To receive the benefits we will discuss training principles
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Hormones are signals the body uses to communicate to maintain homeostasis. The endocrine system is based on hormones binding to receptors to communicate. Today we will discuss various hormones and what they communicate, as well as how they can be affected by exercise and lifestyle. General Adaptation Syndrome The adrenal gland responds to stress in
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How do we fuel movement? The body uses macronutrients we eat such as carbohydrates, fats, and protein, to be used as fuel for movement. The intensity of exercise, availability of oxygen, and fuel dictate which system will generate energy. Metabolism Metabolism is the total of all anabolic and catabolic reactions in the body. It maintains
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Understanding and applying physics allows us to master our movement through the world. Muscles contract which can pull bones into movement or resist forces across joints. Let’s explore the simple principles that make this possible. Concentric Movement: Force generated is greater than the resistance. When you raise a drink to your face with your biceps
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Muscle allows us to do every action of our day, going upstairs, doing the dishes, and walking everywhere we go. Unfortunately, muscle fibers and strength have been shown to decrease as we age and remain inactive. Fortunately, by applying physiological principles every person can make the most of what they have to achieve their health
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Calf tightness can cause pain and slow you down in your life. Tight calves may develop in runners, toe walkers, or even stomach sleepers. The calves are composed of two gastrocnemius heads and a thinner soleus underneath. These muscles form the strongest tendon in the body, the Achilles tendon which attaches to the heel and
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This is the cardio program that I used to gain speed and endurance for a half-marathon while still gaining muscle mass. You can use these runs and principles for any cardio-based goal, even if that is simply maintaining good health. Included in the PDF below is a warmup and cooldown. Please enjoy the split! MY
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