Walk With Nordic Poles To Increase Core Strength

Exerstriding is a relatively new activity in Canada that entails walking with Nordic poles, which resemble cross-country ski poles. Exerstriding, also known as Nordic walking, is widely popular in Europe and people of all ages and fitness levels can be seen walking around the city with these lightweight poles in tow. Europeans have recognized and endorse the benefits of walking with Nordic poles; many physicians prescribe the use of these poles for their patients, and some health insurance providers in Germany even cover the cost of Nordic walking poles.

You may be slightly hesitant to use these poles while walking in fear of standing out; however, Nordic poles are catching on in Canada, and there will likely be Nordic walking groups popping up all over the country.

Using Nordic poles while walking has many health benefits that you won’t get with regular walking. Studies have shown that Nordic walking increases your heart rate and burns up to 46 percent more calories than walking alone. Exerstriding is a whole body workout that uses 90 percent of the muscles in your body; however, this activity is gentler on the joints than many other forms of cardiovascular exercise, and won’t leave you sweating profusely or gasping for air. Exerstriding engages the core muscles while walking, and studies boast an average of 1800 abdominal contractions with each mile of walking.

Nordic walking is a great activity for seniors, as these poles provide added support with walking while improving whole body strength. Regular walkers cause their users to hunch over, which can be stressful on the joints and muscles and can result in a hunched back over time.

Nordic walking poles are extremely easy to use. Simply grasp the handles lightly so that you arms hang comfortably at your sides. Let the tips of the poles gently rest on the ground behind you, then begin to walk as you normally would while dragging the Nordic poles behind you. Your arms and legs should alternate naturally with each pace, as they would with ordinary walking. To get all the benefits of Nordic walking, swing your arms a little higher in front of you without locking your elbows, as if extending your arm to shake someone’s hand. You will then feel the tip of each pole catching on the ground behind you. To effectively engage your trunk muscles, more firmly press the edge of your hand onto the base of the handle. Keep your arm slightly bent at the elbow and let the motion come from the shoulder. Try to maintain as normal a stride as possible, and make sure the movement is fluid and natural. The technique is simple to learn and does not take much time to perfect, but if you feel like you need a bit more instruction, you can locate a class online to help with your technique.

Urban Poling makes a particularly advanced and high quality type of walking pole. The handles on these Nordic poles are comfortable and ergonomically designed; they absorb shock and vibration and serve to target major core muscles. The practicality of using these walking poles is of no concern, as their telescopic feature allows you to take them while travelling or on the go without taking up too much space. They can also be adjusted for each person’s proportions, and are designed to fit users ranging in height from 4’2” to 6’2”. The Urban Traction Tips on the poles made by Urban Poling are designed to propel their users forward while reducing stress on the hip and knee joints; however, they also feature a “Carbide Steel Tip” underneath, which provides strength, grip and durability suitable for use on ice and snow, or while walking through beaches and hiking trails.

Shaun Karp is a certified personal trainer. For further information call his office at 604-420-7800 or visit their web site www.karpfitness.com.

Cardio For Rehab

Cardiovascular exercise can help to reduce cholesterol, blood pressure and body-fat, however, it is easy to become overwhelmed with all of the options available for a cardiovascular workout. You can choose between a stationary bike, treadmill, stairclimber, elliptical machine, or rowing machine or you may prefer aerobic classes, a walk or run outdoors, or even a little cross-country skiing. Whatever you choose, there is a simple formula to ensure that you are utilizing your time the most effectively.

Step One:

Figure out your maximum heart rate by subtracting your age from 220. For example, a 35 year-old person would have a maximum heart rate of 185.

Step Two:

To determine your target heart range, multiply your maximum heart rate by 0.6. Then multiply your maximum heart rate by 0.8. That means our 35-year-old example with a maximum heart rate of 185 would have a target heart range of 111 to 148 beats per minute.

Step Three:

An easy way to manually take your pulse is to turn your hand palm up and place your index and middle fingers gently across your wrist. Feel for a pulse over the radial artery(on the thumb side of your wrist). Then count the number of beats you feel in 10 seconds. Just multiply that number by six and that is the number of beats per minute. Start by taking your pulse every five to 10 minutes during your cardio workout until you become familiar with working in your optimal range.

Try to stay within your target heart rate range a minimum of three times a week for 20-50 minutes. If you work above your target heart rate range you may be burning stored sugar or possibly even lean body tissue instead of body-fat. High intense workouts such as Tae Bo, Spinning Classes, or Interval Workouts are great for advanced exercisers, but if you are simply looking to slim down these workouts may not be for you.

Feel free to utilize different pieces of equipment or stay active outdoors. There is no \”best exercise\” when it comes to cardiovascular fitness, the most important rule is to stay within your target heart range and not to overdo it. You should always stay within your comfort zone when it comes to cardiovascular exercise and consult your physician before you start.

Karp Rehabilitation is an active rehabilitation program specializing with soft-tissue injury rehabilitation. For more information call 604.420.7800.

Good Technique Is Essential To Rehabilitation

If you are headed to the gym for a workout be sure to warm up before you get started and pay close attention to proper exercise form. Bad exercise technique and not warming up properly can lead to injuries.

Your warm up should consist of 5-10 minutes on the stationary bike, treadmill, or any other piece of cardio equipment. The goal of your warm up is to slightly elevate your body temperature and to increase the blood flow through your muscles. Once you are warm you should stretch your muscles following a thorough flexibility program. Warming up before you stretch is important because soft tissue flexibility is increased with temperature elevation. After you are warmed up and stretched out do not jump into using heavy weights. Light to moderate weights should be used for the first set of each exercise to further prepare your muscles for the force of the heavier weights.

Poor technique is usually the result of using too heavy of a weight, not using full range of motion during an exercise, or by recruiting the wrong muscles into an exercise. Proper mechanics during exercise is essential. Exercises should be performed through a full range of motion in order to develop strength through the full range and to maintain flexibility. Do not sacrifice technique to use heavier weight. If your goal is to improve your strength, try lowering your repetitions and increasing your sets on each exercise. Strength improvements are best seen with low repetitions of 4-8. Your strength will also improve if you allow greater rest between your sets, often a 2-3 minute break is required to recover from a heavy set. If you are happy with moderate strength improvements or just looking for a toning program then keep your repetitions between 10-15 and keep your breaks between 20-30 seconds.

Poor exercise technique usually ends up targeting the wrong muscles which can lead to muscle imbalance injuries. For instance, people often try to do exercises to strengthen their back but end up using their arms and shoulders. If this happens over a few months you may end up with underdeveloped back muscles and over-trained arms and shoulders. It is also important to avoid sloppy exercise technique. For instance, many people perform barbell curls and use their bodyweight to swing the barbell up to their chest and then drop the weight down to their legs. Your movements must be slow and controlled

An exception to the rule of proper exercise technique is when an injury prevents full, pain-free range of motion. In this case the exercise should be performed throughout the pain free range only and your physician should be contacted to be sure that you are not performing any contra-indicated exercises.

Karp Rehabilitation is an active rehabilitation program specializing with soft-tissue injury rehabilitation. For more information call 604.420.7800.

Functional Training Rehab

Functional training is fast becoming a popular alternative - and a fun addition - to traditional methods of weight training and exercise.

Although it is open to wide interpretation, it general involves performing exercises that mimic a movement in a sport or daily activity or a multi-joint movement designed to improve performance in a sport or daily activity. It is quite the opposite of bodybuilding, which generally involves isolated muscle fatigue. Whether you are a professional athlete, just beginning a workout regimen or simply looking for an interesting alternative to your regular routine, functional training offers many physical benefits, including improved neuromuscular coordination, speed, agility, endurance and balance.

Functional training has its roots in rehabilitation. When a person is injured and off work registered therapists often use functional exercises to help prepare the injured patient so they can return to work without re-injury. For instance, if a carpenter were off work they would perform exercises to simulate lifting, hammering and ladder climbing activities to prepare their bodies for a safe return to work.

A wood-chop using a medicine ball is a great functional exercise that simulates the movement involved in swinging an axe. It incorporates upper body, lower body and core muscles and it also increases your heart rate and improves your flexibility and range of motion. Because this exercise uses so many different muscles it can make everyday activities such as grocery shopping, cleaning and lifting much easier. It can also be used with athletes, such as a boxer or hockey player who want to improve their agility, balance and coordination. There are many great functional exercises that use a stability ball, wobble board, exercise tube or traditional dumbbells and pulley systems that can improve athletic performance.

Another benefit of this type of training is improved coordination between the muscular and nervous systems. When full-body coordinated movements are performed repeatedly, we are actually training our nervous system to send a signal to our brain before we even realize there is a need for a particular muscle contraction. For example, a snowboarder would benefit from engaging muscle groups in their entire body while balancing on an unstable environment, as their reflexes would naturally improve with increases in balance and stability; the body’s response to different physical environments becomes almost automatic as we subconsciously improve the communication between our nerves and muscles.

Functional training is also extremely beneficial to elderly people who experience difficulty with performing everyday activities, as it serves to strengthen core muscles while conditioning arms and legs, and translates improvements in functional strength to activities of daily living. As such, functional training improves quality of life and can be very liberating for individuals who have struggled with performing simple daily tasks.

Karp Rehabilitation is an active rehabilitation program specializing with soft-tissue injury rehabilitation. For more information call 604.420.7800.

Stretching Is Useful Rehabilitation

If you take a look around most fitness clubs you will notice that the majority of people perform strengthening exercises and cardiovascular exercises, but very few people stretch. In fact, some fitness clubs do not even have designated stretching areas. Stretching can prevent injuries, improve performance, reduce muscular soreness and it is a great stress reliever, so do not put it off any longer!

Your stretches should be performed after an initial 5-10 minute warm-up, which can be done on a stationary bike, treadmill, or you can go for a brisk walk. When stretching, hold each stretch for 15-60 seconds, applying a gradual stretch to each specific body part holding with a steady force. This form of stretching is called static stretching, it is the easiest and one of the safest methods of increasing flexibility.

Do not bounce when you stretch. Jerking and bouncing when you stretch is called ballistic stretching and was used a few decades ago but it is no longer recommended. The rapid increase in force can cause injury and it is less efficient than static stretching. Stretching techniques should be performed with careful attention to form in order to stay within the window of safety and effectiveness.

Increased flexibility minimizes your chances of pulling or tearing muscles. Poor flexibility can limit normal joint range of movement. Once this occurs your body can be forced to perform abnormal movement patterns which can place excessive force on your joints and muscles. This can lead to muscle imbalance injuries. Common problems related to poor flexibility are shoulder tendinitis, low back pain, and tension headaches.

Improved flexibility can also enhance your performance and reduce muscular soreness that is sometimes experienced after exercise. A flexible muscle reacts and contracts faster, and with more force, than a less flexible muscle. This can improve your overall performance. If you experience muscle soreness the day after you workout or if you can barely walk after a day of skiing, then stretching can help. If you stretch after the strengthening component of your workout, or leisure activity, you will not be as sore the next day.

Stretching can be performed effectively in only 5 to 10 minutes and can be done at home, in a gym, and some stretches can even be performed at work. So, if you are exercising and not stretching remember that it is important to stretch all the major muscle groups as part of a balanced exercise routine.

Karp Rehabilitation is an active rehabilitation program specializing with soft-tissue injury rehabilitation. For more information call 604.420.7800.

Core Strength Can Improve Your Mountain Biking Performance

If you are looking to improve your cycling performance you need more than just strong legs. While a strong lower body is essential for power, as you begin to ride longer, more challenging trails, you will soon realize the importance of also having strong back and core muscles. A weak back and mid-section will limit your stability, balance and control on your bike. There are two sport-specific exercises included here that you can use as a starting point to provide you with the edge you are looking for.

Seated Cable Row

Grasp the handles and place your feet against the stop bar at the end of the machine seat toward the pulley, and sit down on the seat. Your legs should be slightly bent throughout the set to keep stress off the lower back. Straighten your arms completely and lean toward the pulley, to stretch your lats. Sit erect and pull the handle toward your lower ribcage, being sure to keep your elbows in close to your sides. As the handles touch your lower ribcage, pull your shoulders back and contract your upper and mid back muscles. Slowly reverse the movement and return to the starting position. Perform two to three sets of 12-15 repetitions with comfortable weight.

Stability Ball Prone Knee Tucks

When using a stability ball, you must make sure the ball is the correct size for you. To determine this, sit on the ball with your feet shoulder width apart. If your knees are at a 90-degree angle the ball is the right size for you and you are ready to start. To perform a Prone Knee Tuck, start on the floor on your hands and knees with the stability ball behind your body. Keeping your arms straight, carefully place your legs onto the ball, one at a time, and support your body with your arms. Keeping your back straight, roll the ball towards your torso by bringing your knees towards your chest. Once in this position, in a slow and controlled manner, return to the starting position. Perform two to three sets of eight to twenty repetitions depending on your comfort level.

These exercises are designed to improve the strength of your upper and lower back along with your core stabilization muscles, which are located around your trunk. They can be performed two to three times each week and can be a great addition to your regular workout routine. Be sure to contact your doctor before starting an exercise program. Good luck on the trails and enjoy the rest of the biking season!

Karp Rehabilitation is an active rehabilitation program specializing with soft-tissue injury rehabilitation. For more information call 604.420.7800.

Common Time-Wasters

Finding the time to exercise while balancing a career, family, school and other demands can be difficult. Many of us deal with this dilemma by using time management techniques. We purchase day planners, prioritize, organize, delegate and make lists, all in an effort to fit in that workout.

Too often this struggle ends up as wasted effort. I\’ve noticed that many people who are skilled time managers outside the gym are very unproductive when they train. They work diligently to manage their time to get to the gym, but once they arrive, they start wasting time! Just as you pay attention to how you manage your time at work or in school, you must also effectively manage your workout time.

Before you perform any exercise be sure that you are using correct technique, exercising improperly is the biggest factor in not spending your time wisely. If you are unsure about proper form on an exercise ask a staff member at the gym or utilize the services of a personal trainer. Resting too long between your sets or doing too much in one day can also slow down your progress. Resting too long takes away from the effectiveness of your exercises. The rest between your sets depends on your goals and fitness level, however, if you are looking to tone up a little then try resting 20-45 seconds. Doing too much in one day is also ineffective. Most people only need to perform two to six sets on each body part. Any more than that is a waste of time as the increased work will usually provide minimal benefits.

Excessive socializing can also make your workouts ineffective. Examples include flirting, long conversations between sets and, yes, talking on a cell phone. Working out is recreation and should be enjoyable, just be sure to not let this take over your workout.

Standing around can also be a time waster. This includes waiting for a machine instead of going to a different machine. If you are planning on doing a specific machine such as the leg press and it is being used, be prepared to do another comparable exercise such as lunges. Waiting for a training partner can also be a big waste of time. If you are supposed to meet at a specific time and your partner does not show up, start anyway!

Arriving unprepared can also prevent you from making good use of your training time. I have seen many people show up to the gym without their training bag-no shoes, no shorts, no workout…. Not pre-planning your workout can also end up being a waste of time. It is a good idea to arrive knowing what your workout goals are, that will save any difficult decision making or prevent any procrastination once you get to the gym.

Following these time saving guidelines will improve your workout productivity, improve your focus and reduce your overall stress.

Karp Rehabilitation is an active rehabilitation program specializing with soft-tissue injury rehabilitation. For more information call 604.420.7800.