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October 12, 2022Uncategorized
Are Hormones Safe After Having Cancer?
There has been a stigma about taking hormones as it is believed by many to cause cancer. This is based on the WHI (woman’s health initiative) trial done in 2003 that showed an increase in the risk of getting breast and uterine cancer. ...
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September 29, 2022Uncategorized
Visceral Fat and Insulin Resistance
Visceral Fat and insulin resistance Visceral fat is what wraps around internal organs of the abdominal cavity. It is not the fat under your skin or around muscle tissue that can be seen. It has important implications for your health and ...
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June 8, 2022Exercise
The Exercise Prescription – Part 15 – Designing A Program
The greatest medication any one of use can take – is to develop a good exercise program. Consider the needs analysis. What things do you need to work on? What sporting/exercise activities do you enjoy? Are their old injuries that need ...
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June 8, 2022Exercise, Sleep
The Exercise Prescription – Part 14 – Screening Tests
Screening Tests for Body Fat and Body Mass No matter what anyone says or amount of brainwashing from the media – being overweight and out of shape is NOT healthy. Do not be fooled into this belief. It would be ideal to be able to track...
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June 8, 2022Exercise, Nutrition
The Exercise Prescription – Part 13 – Periodization
Periodization Did you know there is an observed law known as the law of diminishing marginal returns? In terms of exercise, fitness, and strength building, it is what is known as plateauing. It is when the same exercises that initially e...
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June 8, 2022Uncategorized
The Exercise Prescription – Part 12 – Aerobic Training Considerations
Aerobic Training Considerations What is referred to as cardiovascular health is really the ability to utilize oxygen efficiently throughout multiple systems. That is the moment you take a breath in, how efficiently your diaphragm and acc...
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June 8, 2022Uncategorized
The Exercise Prescription – Part 11 – Resistance Training Considerations
Resistance Training Considerations The order of the exercises chosen can determine maximum gains. Younger, more powerful athletes often start with the most difficult and complex exercises first which is not ideal for the older athlete or...
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June 8, 2022Uncategorized
The Exercise Prescription – Part 10 – Training Variables
Training Variables to Consider The goal is to develop an exercise program with the intensity desired for sustainable gains and adequate rest periods. Intensity should not be so great it causes injury or excess stress and discouragement...
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June 8, 2022Uncategorized
The Exercise Prescription – Part 9 – Oxygen Capacity
The Importance of Oxygen Metabolism Capacity And Extensor Core Strength The better the cardiovascular capacity in an individual, the healthier they are and more likely to live a longer fully functional life. There are a number of measure...
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June 8, 2022Uncategorized
The Exercise Prescription Part 8 – Anti-Inflammatory Effects of Exercise
Anti-Inflammatory Effects of Exercise Chronic inflammation is the underlying cause of a number of age-associated chronic diseases. From auto-immune disorders to cardiovascular issues to cancer to diabetes to dementia to all-cause mortali...
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June 8, 2022Uncategorized
The Exercise Prescription – Part 7 – Systemic Adaptations
Systemic Training Adaptations To promote muscle growth, flexibility, endurance or agility; training must introduce stress. Which must be followed by rest. And then stress again the type which varies. Each new plateau achieved has to be c...
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June 8, 2022Uncategorized
The Exercise Prescription – Part 6 – Progressive Overload
Progressive and Overload Principles The Idea is simple. Stress forces adaptation which is applied to muscle strength, flexibility, explosiveness or agility, and endurance. However, overtraining will lead to muscle breakdown and loss-the ...
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June 8, 2022Uncategorized
The Exercise Prescription -Part 5 – HIIT vs Aerobics
Traditional Moderate Intensity Aerobic Exercise Compared to High Intensity Interval Training Traditionally, the American Heart Association has trained us to believe aerobic exercise is recommended for durations of 30 minutes a day for 5 ...
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June 8, 2022Uncategorized
The Exercise Prescription – Part 4 – Balance and Flexibility
Principles of Balance, Flexibility, and Agility Can you see how the principles discussed thus far can be trained and improved upon? If the needs analysis reveals all of the above to be improved upon (even with limited training time) they...
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June 8, 2022Uncategorized
The Exercise Prescription – Part 3 – Resistance Training Principles
Principles of Resistance Training A repetition is a single exercise through the full range of motion that movement allows. A dumb bell bench press is a repetition you may already know. A set is a collection of repetitions. A training pro...
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June 8, 2022Uncategorized
The Exercise Prescription – Part 2 – Needs Analysis
Needs Analysis *One key step in this process is determining which of the following above needs to be focused on when developing an exercise prescription. As you may know, strength is correlated with longevity. Strength prevents frailt...
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June 8, 2022Uncategorized
The Exercise Prescription – Part 1 – Mindset Shift
Exercise Principles and Mindset If you would like to live a long time, stay moving. Exercise. Stay strong. It is that simple. Our window of opportunity narrows as we age. Each year as we age and move towards frailty, we decrease our chan...
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