Starting a fitness routine may be easy. However, sticking with the routine seems to be the hard part. The first few weeks, we’re pumped to start working out, then life gets in the way, or we don’t see the results we want and give up.
Here are some tips from the experts at Memorial Weight Loss & Wellness Center to help you become a long-term exerciser, if you are will to give exercise just one more try! Read the rest of this entry »
For people who are new to running, adding in “cross-training” to a schedule can seem overwhelming. Other runners who are getting into training habits often don’t want to cross-train for fear of losing progress. However, cross-training needs to be a part of your exercise routine.
Cross-training for runners involves activities, such as biking, swimming or yoga, that exercise different muscles and are not as high-impact on the joints.
“While cross-training sounds like a break and is less intense, it actually helps strengthen the entire body and supports healthy, effective training,” said Gabe Stinson, a sports enhancement specialist with Memorial’s SportsCare.
Still not convinced you need to cross-train? Stinson gives three reasons you should: Read the rest of this entry »
What motivates people – who otherwise never run – to train to run a 5K? Sometimes it’s to support and raise money for a special cause. There are charity 5Ks every weekend – including several fun ones coming up in Springfield. (Click on a list of Memorial-sponsored upcoming races and walks here.) Other people just want to try something that may seem unattainable.
Gabe Stinson, a sports enhancement specialist with Memorial SportsCare, shares his expertise with those wanting to cross the finish line of a 5K this spring or summer. Read the rest of this entry »
Reason #10 – For your children or family members who depend upon you.
Making your health a priority helps you to participate more in the lives of your children and family members.
Reason #9 – For your significant other who loves you.
Good health can be contagious. When you model better choices, the effects can influence others to move in a similar direction.
Reason #8 – For improved your physical ability and reduced risk of injury.
A stronger you is better able to tackle yard work, household chores and tasks at work.
Reason #7 – For increased energy.
Who wants to be lagging and dragging when there are things to do, places to go and people to meet?! And you don’t have to be a social butterfly to appreciate having more energy to do the things you love to do. Read the rest of this entry »
Some of the results of exercise aren’t always pretty – sweat dripping down your face, an increased heart rate, flushed skin, fatigue. But none of that matters because your mood has improved!
Thanks to endorphins released during physical activity, many people experience a positive boost in mood and reduced feelings of depression and anxiety after exercising.
Mental Health Benefits of Exercise
“Exercise can be a powerful tool for people dealing with stress,” said Kenny Dunn, a personal wellness coach at Memorial Counseling Associates. “Typically, people who are under stress or are suffering from depression will use food as a coping mechanism. This leads to weight gain and an increased risk of health issues, further increasing depression and stress. By using exercise as a coping skill, people can reduce feelings of stress and depression.”
Because exercise can improve a person’s appearance, their confidence and self-esteem often increase as well. Cognitive functioning, or thought process, also can get better. This is beneficial for people who are feeling down or struggling with depression. When someone is suffering mentally, they are less likely to engage in physical and social activities. Instead they might turn to unhealthy coping skills such as binge eating, substance abuse and isolation to alleviate their symptoms.
“These coping skills tend to decrease a sense of self worth and put the individual at a higher risk of health issues,” Dunn said. “However, by increasing physical activity the person can work to reverse this effect, creating a better self image, sense of worth and more social interaction.” Read the rest of this entry »
Need a low-impact exercise to compliment your cardio and strength-building exercises?
Just say, “om.”
Yoga — a set of body movements intended to stretch parts of the body while also focusing on breath control —is a great way to enhance your workout routine, said Gabriel Stinson, MS, PES, a sports enhancement specialist with Memorial SportsCare.
“Moving through and holding the various positions of yoga focuses on improving strength, flexibility and cardiovascular function,” Stinson said. “It’s also a great stress reliever. It provides a great workout while refreshing the mind and body.” Read the rest of this entry »
The first time Gabe Stinson learned about a Tough Mudder race from a friend, he was intrigued. And once he participated in his first – he was hooked.
Whether it’s a Warrior Dash, Tough Mudder or Spartan Race, they’re gaining in popularity,” said Stinson, MS, a certified performance enhancement specialist with Memorial SportsCare.
Though more people are participating, these competitive events — which combine off-road running through fields or rough terrain and challenging obstacles — are not for everyone, Stinson cautioned. Training is very different from training for a traditional road race. Read the rest of this entry »
We use our cellphones for a lot more than making phone calls. Many of us have smartphones with apps to help us manage our schedules, check the weather, find show times for the latest movie and wake us up in the morning.
So why not use apps to help you better manage your diet?
We surveyed our registered dietitians at Memorial Medical Center. Here are some of the nutrition and fitness apps they recommended: Read the rest of this entry »
As Gabe Stinson, M.S., a certified performance enhancement specialist with Memorial’s SportsCare, found out, even when you help other people improve their fitness, it doesn’t guarantee that you’ve mastered a perfect running form.
“A friend of mine told me about a race series called Tough Mudder, and I was hooked. I signed up for the nearest race and started training. For the first month or so, I ran pain free,” Stinson said.
But then the problems began. “My right knee started to hurt with every run. I backed off my training and rested, which helped. But the pain came back, and I knew it was time to see an athletic trainer.
“In just one session, my trainer saw that my calves, especially my right one, were tight. This threw off my running form that led to my knee pain. The advice? Stretch before and after each run to maintain proper running form.”
Stories like Gabe’s are fairly common according to Amanda Wilson, PT, DPT, ATC, also of Memorial’s SportsCare. Read the rest of this entry »
September 23, 2012 | 9am
Congratulations! You’ve decided you want to cross the finish line at SportsCare Women’s Biathlon on Sept. 23 this year!
Now that you’ve decided to make the commitment, you may need some help figuring out where to start and what to do. Memorial SportsCare’s athletic trainers devised a training program to help beginners get into the right condition to be able to participate in the biathlon.
The biathlon consists of 12 miles of biking on gently rolling hills followed by a 3.1-mile run on a mostly flat course. At the end of the training program, you’ll be able to complete both – what an amazing achievement. Read the rest of this entry »