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Monthly Archives: September 2017

Back Pain Risk Factors

1. Muscle imbalances: nearly every ache, pain, or injury people suffer from today are mostly caused from muscular imbalances. Over 80% of people have muscle imbalances that go undetected. Over time, these muscle imbalances will cause numerous muscle and joint problems such as wear and tear on the joints, which eventually leads to arthritis, bulging disc or back spasms. An imbalanced muscle is a weak muscle.These weak muscles cannot stabilize the joint in its socket causing the joint to become misaligned and move at a slightly incorrect angle or rotation. When these faulty movements are repeated hundreds of times, the joints, tendons and muscles begin to degenerate.

2. Poor posture: Today’s diverse clientele with varied needs offers a unique challenge to health and fitness professionals. The one-size-fits-all approach to exercise programs is commonly unproductive and potentially dangerous. Many injuries and chronic back pain is a result of cumulative affects overtime.

Faulty postures and poor body mechanics will cause lower back pain and be at least partially attributed to these same faults. Improper movements will cause micro trauma to the joints and soft tissues. You may experience pain initially maybe pain comes and goes and doesn’t get much attention but overtime the problem worsens and aching, pain, or stiffness begins more frequently.

Until you correct the problem not just the symptom your back will be prone to injury or re-injury. The problem (muscle imbalances) the symptoms (poor posture) the solution (Muscle Activation Techniques).

3. Not enough exercise: Inactivity can cause our muscles to shrink and lose strength. This is a natural process, but living an inactive lifestyle (no exercise) will accelerate the loss. Physical inactivity causes an average muscle loss of 5-7 pounds per decade. Strength training is a simple concept it involves briefly working your muscles, on a regular basis, a little more than they are accustomed to working.

Cardio and Fat Loss

1. Cardio And Muscle Mass Loss. When it comes to cardio training, one thing you do need to be very careful about is the risk of muscle mass loss that comes with cardio training. If you do too much cardio training, you may not just be losing body fat, but the very tissue that helps you stay lean in the long run.

Steady state cardio training poses the greatest risk here, so avoid doing more than a few hours total per week.

2. Cardio And Calorie Adaptations. Next, you will also want to consider the calorie adaptations that are revealed when you do too much cardio training. Essentially, your body gets better at doing what it’s doing.

At first, you may burn “x” number of calories doing your cardio session but as time goes on, your body may start to burn fewer calories. This is why with any cardio you do, it is important you are progressing. Advancing means working at a higher level or adding more resistance as needed.

3. Cardio And Appetite. Another point to note is cardio can increase your appetite. Essentially, you can be doing cardio but experiencing more hunger, so if this then leads you to eat more, you have just offset the benefits the cardio session provided.

You will want to carefully monitor your appetite and food intake when doing cardio to ensure this is not happening. Otherwise, all your hard work will have been for nothing.

4. The Best Type Of Cardio. All in all, which type of cardio should you be doing for an optimal fat loss? The best type of cardio will be high-intensity interval training, and this should be performed 1 to 3 times each week. You should not need much more cardio than this level to lose fat. If you feel like you do, consider making some adjustments to your diet instead. Chances are, a few modifications there would serve you far better.

Fix Bad Posture

To fix bad posture one of the number one methods is to just stand up straight. That’s right what your mom has been telling you is the best way overall. If you practice sitting and standing straight all day everyday for 30 days; I promise you will be shocked by the results. Your posture will dramatically improve.

To find your normal posture take your shoulders and bring them all the way up and back and then let them hang down. This is your normal posture and a great way to work on shoulder protraction.

Shoulder protraction is caused by a tight chest, tight lats, and a weak upper back (rhomboids). The way how to fix bad posture problem would be working to strengthen the rhomboids twice as much as the chest and lats.

Exercises such as barbell rows and reverse cable flies will greatly help you fix your weak rhomboids. Also spending a lot of time actively and statically stretching the chest and the lats to relieve some of the tightness.

A great chest stretch is done by holding your arms bent at 90 degrees and leaning against a doorway with your chest sticking forward. To stretch the lats hang off of a pull up bar relaxed for at least 20 seconds 4x.

An anterior pelvic tilt is caused by tight hip flexors that pull the pelvis down from the front. Tight lower back muscles pull the pelvis down from the back symbiotically creating a steering wheel turning effect on your pelvis. The glutes are weakened by the position that your hips are in, and are unable to pull the hips into the proper alignment.

The way we would fix this deviation is by strengthening the glutes through weight training exercises such as squats, lunges, bridges, and hip extensions. Also it is of even greater importance to spend a lot of time stretching the hip flexors and the lower back. Sit and reach is still one of the best stretches for the lower back.

Salsa Dancing for Fitness

Salsa’s popularity began to percolate beyond the borders of the Latin neighborhoods in the early Seventies, spreading into New York’s ballrooms and dance halls. Although somewhat formulized when practiced by those who favor profession competitions, salsa dancing in its most traditional form is typically spontaneous and extremely energetic. Dance movements alternate between the very slow and the furious, an embodiment of its lively musical style.

From a strictly athletic point of view, a night of dancing is a superb workout. It merges aerobic and anaerobic training, working your stamina and leg strength. Any kind of dancing is a great way to build the perfect body shape. The continual movements build up aerobic stamina while steadily burning calories over the course of the evening. This helps to strengthen and tone your legs at the same time you lose weight. But salsa excels at this.

Experts say that dancing salsa can burn up to 10 calories a minute, without the negative side effects of high impact exercises such as running. You can learn salsa dancing in the privacy of your home or in a studio, with or without a partner and it’s a fitness program that can easily be integrated into your social life. By using salsa dancing to get fit, you will not only look great, but you’ll have no excuse not to get out more and improve your social life.

The sudden bursts of frenzied dancing in Salsa also can help to improve the anaerobic fitness essential to sports like sprinting, swimming and basketball. Equally important to the aerobic paybacks are the improvements in flexibility and dexterity, a commonly overlooked facet of fitness. Elasticity from dancing will help your swiftness, power and co-ordination by growing your overall range of motion.