Get Fit with The Pros: Bicep curls are an easy way to build strength in muscles.
Learn how to do dumbbell bicep curls and the proper technique in this video demostrated by PT Chris Schoebel

When is the best time to stretch? And is it worth my time?
By Deanna Castro

When someone cannot fully function in a specific motion typically they will compensate. An example would be people suffering from tight hamstrings typically have low back problems. The hamstrings can pull on the pelvis causing a chain reaction that can make the muscles of the low back overwork and can increase the load put on the lumbar spine. Stretching will help to prevent this or minimize it.

Yes, I do believe stretching is worth your time. Your body is at less risk of injury if it has more range of motion through the joints and trunk. If you play sports or actively participate with kids, this is even more important. In addition, as we age our muscles become less elastic and range of motion decreases.

Here are the basics: perform a minimum of 2-3 days a week or more, stretch to the end of the range of motion at a point of tightness, without inducing discomfort, hold each stretch for 15-30 seconds, repeat 2-3 times. Th ebest time to stretch is after the muscles have warmed up. I recommend a 5-10 minute warm up activity such as walking, riding a bike, shooting hoops or jumping rope. Always stretch when the muscles have better blood flow and are more elastic.

How do I get my kids to exercise instead of staying inside?
By Deanna Castro

I found that kids need some kind of challenges or set of mini goals to stay interested in exercise. I recommend to make it like a game or chart the progress to keep the motivated. Record all personal bests that they achieve as well, so they associate positives with exercise instead of punishment.

Choose a series of 5-10 exercises that they can do and challenge them to get as many as they can in 30 seconds. They can be calisthenics or sport related drills. For example: cone touches, jump rope, tuck jumps, burpees, basketball dribbles, tennis ball bounces on their racquet, etc...They can also try to complete tasks in the fastest amount of time. For example dribble soccer ball between cones, make 10 free throws, run 1 lap around the block, accurately throw or kick at a predetermined target. As they get better you may need to advance the exercises. Mix in tasks that are challenging for them but also choose things that the child is most interested in. It is best to set non-food based rewards for achieving new personal bests. Have fun with it!

I am now 47 and I take aerobics class, is that enough to help prevent osteoporosis?
By Deanna Castro

Building up our highest levels of bone density prior to age 30 is critical and then managing how fast the bone density depletes is now what your focus is on. Of course, I have to mention it is recommended to take your daily multivitamin and calcium supplements. As far as exercise, regular weight training and weight baring cardiovascular activity should be done 2-3 times a week, at a minimum. You are on the right track! I would encourage you to add strength training two days a week to try to slow the bone loss.

Some areas effected most are back and hips. Hip flexion and extension and hip abduction and adduction movements are recommended. Multi-joint movements such as squats and lunges are good because they work several muscle groups while incorporating stability and balance. There are modifications to make them appropriate for any fitness level. Many health club professionals can help you create a safe and effective routine that meets your current fitness level and health concerns. Just ask.

Pushups using dumbbells with Jason Boyer (Healthtrack PT) an exercise tip

How do I build up my endurance for the golf season?
By Deanna Castro

My recommendation would be to build a conditioning base of 30 minutes of walking, elliptical, training with a flexibility program for total body at least 3 days a week. Place the emphasis on flexibility of the hips, torso, lower back, upper back, and shoulders. I recommend getting some strength and flexibility training in bfore hitting the course if you have not been working out throughout the off season. Regarding your strength training, there are many exercises that will help you to increase power through your hips and increase flexbility in the torso and shoulder girdle. I recommend lower body exercises like squats, lunges, and step-ups at least 2 days a week. I would make each exercise more sport specific by adding torso and hip rotation using a medicine ball. Additional strength exercises would focus on oblique (abdominal) and low back strength. When you try to make your workouts more sport specific I would urge you to seek a professional for help on the program design because each golfer has different goals, strengths and weaknesses within their own game and body structure. Check out our Power Golf Program.

Tips for the Treadmill and strides by Marc "Woody" Woodcock

Strides are a great way to break-up that daily boring routine you do everyday on the treadmill to burn 45 mins of calories .

How do I know when I am ready to increase the weight when I am strength training?
By Deanna Castro

If you have been doing the same exercise at the same weight, sets and repos for more than 4 weeks and it has becom easy, you are ready to change at least one variable. There are three different ways to challenge yourself: add repetitions, add another set or increase weight. An an example: someone just starting a strength training routine may do 1 set of 10 repetitions. After the first set I typically ask my clients on a scale of 1 to 10 how intense did the exercise feel. Imgaine 1 is sitting in a recliner chair lifting the remote control and 10 represents fatigue where you can not physically perform one more rep. If they are at a 5 or below, I recommend increasing the weight. If they are at a 6-7, I would add an additional set. If they are at an 8-9 I would add 1-5 additional repetitions.

Once you have reached 3-4 sets of 15 reps, it is time to increase weight and go back to performing 1-2 sets of 10 working your way back up. Progression is important to avoid injury and too much soreness. It is normal physiological response to feel muscle soreness 12-48 hours after strength training.

It is important to challenge yourself when performing strength or cardiovascular training. If an exercise has become too easy, there is no benefit in going through the motions. Using the 1-10 scale is great for accountability and measurability. Some days will feel harder than others and that is okay, however, try to challenge yourself each workout using one of the methods talked about above.

Zumba

It's the latest rage and it's sweeping the nation. The 1-hour class combines Latin music with dance moves. Zumba is being taught at over 90,000 locations in 110 countries. HealthTrack began offering Zumba in the Fall and it is one of our most popular group fitness classes. The class is based on interval training sessions combining slow and fast music to burn fat and sculpt muscle. Zumba is free group fitness class included with your membership at HTSW. It is offered at 1pm on Thursday, 9:30am on Friday and 6:30pm on Mondays and Wednesdays. Try it today.