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Improve Your ‘Fitness Age’ with Over 40 Fitness

Posted by | Posted in Exercise, SportsCare, Testimonial | Posted on 26-04-2016

SportsCare-Older-Athlete-TrainingScott Phillips was experiencing the usual aches and pains of growing older. The sixty-plus-year-old knew he was out of shape, but didn’t fully realize the extent of his condition until he attended a Memorial SportsCare “Over 40 Fitness” class.

“The toughest part of the class was seeing the biometric testing results and ‘fitness age’ calculation,” he said. “While I knew I was out of shape, these results provided actual numbers that I could no longer ignore. That information continues to provide me with an ongoing source of motivation to exercise and improve my health.” Read the rest of this entry »

Trying to Lose Weight? Find Out What May Be Missing From Your Workout Routine

Posted by | Posted in Biathlon, Events, Exercise, Expert Tips, SportsCare | Posted on 23-06-2015

Young-Woman-JoggingYou’ve probably been on the weight-loss roller coaster a time or two. You vow to start a healthy routine by working out an hour every day while living on 1,200 calories. However, three days later, you’re on the couch with a pint of ice cream wondering what happened and promise to start the whole unrealistic regimen again the next day.

Sound familiar? According to Gabe Stinson, Memorial SportsCare sports enhancement specialist, we set ourselves up for failure by taking the all or nothing approach. Turns out, more time off from working out and the occasional burger and beer may be just what you need.

“For optimal results, you need to have three to four rest days in your weekly workout,” Stinson said. “More advanced athletes need one to two days of rest. And if one meal a week or one day a week you want to splurge on eating, go for it. It’s not going to derail all the changes and improvements your body is undergoing.” Read the rest of this entry »

How Older Adults Can Stay in Great Shape

Posted by | Posted in Events, Exercise, Expert Tips, SportsCare | Posted on 07-04-2015

SP004808A serious health threat will lead to premature disability or death for more than 2.5 million Americans over the next 10 years. Ironically, most of them have the medicine for the cure but they’re not using it.

The threat is physical inactivity; the medicine is exercise.

“There are a multitude of common diseases that are made worse if people are physically inactive, including diabetes, high blood pressure, heart disease and stroke,” said Daniel Adair, MD, co-medical director of Memorial’s SportsCare and a board-certified orthopedic surgeon with Springfield Clinic.

Keeping up an exercise routine becomes more challenging as you get older. Read the rest of this entry »

Exercising Doesn’t Have to Bust Your Budget

Posted by | Posted in Exercise, Expert Tips, Weight Loss & Wellness Center Patient Stories | Posted on 11-03-2015

Exercise-At-HomeA regular exercise routine doesn’t require you to spend a lot of dollars on a gym membership or fancy home-exercise equipment.

And a good place to lose weight without spending a lot of cash is right in front of your TV set – as long as you get off the couch, says Linda Crews, a physical therapist with the Memorial Weight Loss & Wellness Center.

“There are literally over a hundred channels on your cable network, and you can get anything from yoga to Pilates to cardio at all intensity levels,” Crews says. “You can lose weight in a 10-foot square in front of your TV if you want to.”

Get Fit in Front of the TV

If you subscribe to Comcast, go to On Demand and select the Sports and Fitness tab to choose one of the fitness workouts from beginning to advanced routines. While many of these programs are no longer free, they’re still a less expensive alternative to a gym membership. Similar programs are available for Dish Network users, Crews says.

If your goal is to lose weight, you need to make sure that routine includes cardio. “Cardio is what jump starts the weight loss,” Crews says. “I recommend either doing a whole cardio workout or at the very least warm up with cardio.”

Not a cable subscriber? Crews says you can do an inexpensive strength-training workout, for example, by purchasing a couple of hand-held weights. For women, she suggests 3-pound weights; for men, 5 to 7 pounds.

“It doesn’t sound like much,” Crews says, “but if you do 25 or 30 reps, you’ll feel those muscles burn.”

The Key to Sticking to It

So how do you stick to a home workout routine? The key, Crews says, is to set realistic goals.

“The biggest mistake people make is they set their goals too big,” she says.

Some folks declare, especially at the start of the year, that they’ll get out of bed at 5:30 every morning and exercise for 45 minutes before they start their day.

“And that works really well – until Wednesday,” Crews says. “Then Wednesday rolls around, you hit the snooze alarm and it’s just not going to happen. I tell folks I’m working with to set your goals much lower.”

That may mean deciding to walk 10 minutes a day on a work break and gradually building up from there.

But if you work out at home, Crews says there’s another advantage.

“I love exercising in my pajamas.”

 

How an Exercise Buddy Will Help You Lose Weight

Posted by | Posted in Exercise, Expert Tips, Weight Loss & Wellness Center Patient Stories | Posted on 10-02-2015

Exercise-BuddiesLosing weight is hard work, but finding an exercise partner can help you stay motivated to shed your pounds, says Linda Crews, a physical therapist with the Memorial Weight Loss & Wellness Center.

To maintain weight loss, the average healthy adult needs to exercise about 150 minutes each week, Crews said during a recent interview on the WTAX morning show. Most of that needs to come from cardio exercise, which helps with weight loss because it increases the heart rate, she said.

“The rest of us who really want to lose weight need to jack that up a little bit to 180 to 200 minutes a week,” Crews said.

While that may sound like a lot of time to devote to exercise, the key to success is to plan for it and set aside a little time every day. Read the rest of this entry »

Are You Fitter than a Fifth Grader? Take the Presidential Physical Fitness Test

Posted by | Posted in Exercise, Expert Tips, SportsCare | Posted on 11-12-2014

Erica-V-SitPut on your polyester gym uniform and call your friends for a game of crab soccer…it’s time for the Presidential Physical Fitness Test!  It doesn’t matter which U.S. president signed your certificate in grade school; everyone knows bragging rights went to whomever could run the mile the fastest, do the most sit-ups and complete the pull-up challenge.

Here are three of the Presidential Physical Fitness Award benchmarks for fifth graders. Are you up for the challenge? We’ve also included a few fitness-related tips for those who haven’t been in fifth grade since President Reagan’s signature was on certificates, but would like to get in better shape. Read the rest of this entry »

Eat Your Way to the Finish Line: 5 Nutrition Tips for a Successful Race Day

Posted by | Posted in Biathlon, Exercise, Expert Tips, Nutrition, SportsCare | Posted on 10-09-2014

Finish-LineYou’ve made the decision: You’re going to run a marathon, a half marathon, a 5K, 10K or any other major fitness event, like the upcoming Memorial SportsCare Women’s Biathlon. Good for you! That’s a huge undertaking. And, while training, you might hit hurdles or hard times. You might feel like giving up. But, with the right training and some healthy efforts, you can do it. Go you!

One aspect of training that gets lost in the shuffle but is an important, necessary part of your preparation is food. Nutrition training is as important as physical training–it can make or break your experience. Angie Sebree, a registered dietitian with Memorial Weight Loss & Wellness Center, offers her top five tips for training nutrition.

1. It’s not what you eat, but when you eat.

Sebree offers this tip to those in training: Figure out what time your event will be. While training, eat two hours before that time every day.

“Train your gut,” she said. “Treat every training day like it’s race day. If you plan to eat one or two hours before the event, eat that way when you train in that timeframe so you will feel the same way when training as you will on race day.”

2. Make sure what you’re eating is substantial.

If you have the ability to eat a meal two hours before the event, do that. Sometimes, however, that may not be feasible.

“If the race is at 7 a.m., you might not want to eat a large meal at 5 a.m., so eat a snack an hour before,” Sebree said.

Sebree’s rule of thumb for race day nutrition: About an hour to an hour and a half before the race, eat 20-30 grams of carbohydrates and 10-15 grams of protein. You can hit these numbers with a serving of chocolate milk, a Luna bar, a Nature Valley protein bar or a hardboiled egg with two pieces of toast.

3. Decide if you’re training for speed or weight loss.

You will need to choose, as both might not be possible.

“If you’re training for speed, you shouldn’t be losing weight,” Sebree said. “But if you’re training for weight loss, you should know your speed might not be your best.”

Either way, it is still important to eat within that structured schedule. You might simply need to adjust your calories. That said…

4. Be sure you get enough calories.

“If you don’t eat enough calories or get adequate nutrition, you’re going to get very fatigued,” Sebree said. “Your weight loss might stall. There is a fine line between eating and physical activity.”

Sebree suggests tracking your caloric input and output using MyFitnessPal or a Fitbit device.

5. Hydration is everything.

“About a week before your event, make sure you’re very hydrated–overly hydrated even,” Sebree said. “A standard 64 to 80 ounces per day plus what you’re losing during your workout.”

Not sure how to quantify how much water you’re losing? Here’s a good rule to follow: For every 30 minutes of physical activity, give yourself 10-16 ounces of fluid.

The day of the race, two hours before event, drink about 16-24 ounces of fluid, with 12 of those ounces within an hour before the event.

“After an hour of physical activity, start using Gatorade or other electrolyte replacing fluids,” Sebree said. “Shoot for 10 to16 ounces every 30 minutes.”

10 Ways to Become Faithful to Fitness

Posted by | Posted in Exercise, Expert Tips, Memorial Medical Center, Weight Loss and Wellness | Posted on 17-07-2014

Mature-Woman-Doing-YogaStarting 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 »

Three Reasons New Runners Must Cross-train

Posted by | Posted in Biathlon, Exercise, Expert Tips, SportsCare | Posted on 12-05-2014

Woman-on-BicycleFor 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 »

I Want to Run a 5K … But I’m Not a Runner: 3 Tips to Get Started

Posted by | Posted in Exercise, Expert Tips, SportsCare | Posted on 15-04-2014

RunnersWhat 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 »