EXERCISING AS YOU AGE
We’ll all feel the effects of aging as we get older. The aging process affects all aspects of our wellbeing, including our ability to exercise. So how do we counter these effects? Let’s look at how you should exercise as you age and what changes you may need to make as you grow older.
WHAT IS PHYSICAL FITNESS?
Physical fitness is a result of exercise or physical activity. It is the efficiency and capacity of your cardiovascular health, muscular strength, flexibility, as well as your overall body composition. Each of these components prove to provide different function for your body and often have separate training focuses, but they ultimately come together to provide total body function.
WHAT IS EXERCISE?
Physical Activity is not exercise, but exercise is physical activity. It is a narrower scope focused on a more regimented and planned routine of physical activity. If you haven’t already, I encourage you to read my previous blog on physical activity and what defines it. I consider exercise to be a step up from being physically active when it comes to working towards more concrete or specific goals.
WHAT IS PHYSICAL ACTIVITY?
Being active does not have to be exercise. It does not have to look like a strict routine and does not require lifting “scary weights.” To be physically active, all you have to do is move. Any type of movement beyond rolling over in bed is adequate. Getting out of bed to start your day is being active. Bending over to tie your shoe? Also considered a form of being active.
RUNNING YOUR FIRST 5K: A BEGINNER’S GUIDE
Running a 5K is a great goal for new runners or those simply looking to add a fun cardio-based goal to their fitness routine. Here’s a comprehensive guide to help you prepare for your first 5K safely while having some fun along the way.
BUILDING FLEXIBILITY IS LIKE BUILDING MUSCLE
One of the more common reasons people go to a gym or start exercising is to build flexibility or Range of Motion (ROM). This is the total range of rotation that a joint like your hip or shoulder can move through both passively and actively. When this range is limited it can cause pain, discomfort, and even restrict actions you do in your everyday life. The reason why exercise can help this is because many exercises move a joint through a large ROM causing you to build strength and stability in previously untrained positions for that joint. Although, strength training isn’t the only way to build this ROM. You can use similar concepts that build muscle and use them to increase your ROM.
CHOOSING A CAMPGROUND
The past couple of years have seen a boom in participation in outdoor activities. Among these, camping has grown in popularity. If you’re new to this experience and wanting to join the fun, here’s a quick 6 tip guide to researching a campground that’s right for you.
MASSAGE FOR POST-RUN RECOVERY
We know we just talked about it, but now that marathon season is fully in swing, we thought this information could bear to be repeated! Make sure you aren’t burning out and that you are taking the time you need to recover as we head into this busy summer! Remember, your recovery is just as (if not sometimes MORE important) than your training!
RETURNING TO EXERCISE POSTPARTUM
Women are often given next to no guidance on how to return to exercise in the postpartum period. At the 6-week follow-up after childbirth, OBGYNs will tell their patient that they are safe to return to exercise, and from a tissue-healing perspective that’s totally correct. But ask most women at 6 weeks postpartum if they feel physically ready to start running, weightlifting, etc., and the majority are going to say, “Absolutely not!”
RUNNING THOSE HILLS
Pittsburgh has a lot of hills! Learning to run up and down hills may never get easy, but learning proper technique will help you along. Let’s look at some running techniques for running those hills.
MASSAGE FOR POST-RUN RECOVERY
Massage therapy is regarded as one of the most important aspects of an athlete’s training arsenal due to its use as preventative maintenance and assistance in recovery. It’s not just viewed as a luxury but as a necessity for athletes or people who live an active lifestyle.
How can a post-event massage help, and what are the benefits? What should you expect from your session?
WHAT TO EXPECT AT YOUR FIRST 5K
You just finished training for your first 5 K. It’s race day! You’re excited and a bit nervous. What should you expect? Here is some guidance from an old runner about what to look for on race day.
RUNNING & STRENGTH TRAINING
Most runners love running because it’s easy to put on some running shoes and just hit the street. Or running trail. Or treadmill. But what about running and strength training? Do you really need to lift weights to become a better runner? What about if you are training for a race?
WHY DO YOU RUN?
If you recently signed up for a 5k, you may or may not be entirely sure why you signed up for the race. Understanding why you chose to run can help motivate you on days you don’t want to and give you direction for your training. I challenge you to answer these questions honestly about why you are choosing to put yourself through this challenge. Get out a notebook or jot these answers down in your notes app to see why you’re really in the race!
MENOPAUSE & EXERCISE
Most women will start to experience menopause between 45 and 55 years of age. It’s a normal part of ageing. But with that process comes change. Levels of the hormone estrogen begin to fall as the ovaries stop releasing eggs to get fertilized. Menstrual cycles or periods can become more irregular. The time from when that process begins and for a year after a woman’s final period happens is called ‘perimenopause.’ But how should you be exercising during this time?
FITNESS DURING PREGNANCY & POSTPARTUM
Inactivity during pregnancy is the norm in the US, with only 40% remaining active during pregnancy. Of those 40%, only 15-38% of pregnant women follow recommended physical activity guidelines. There are many reasons that women may choose or not able to be active during pregnancy, but let’s bust a couple of myths!
MASTERING THE BACK SQUAT: A Step-by-Step Guide
Learn the basics of the back squat with Coach Leah 💪🏼 Are you looking to perfect your back squat technique? Look no further! In this guide, Trainer Leah demonstrates the proper form and technique to ensure a safe and effective back squat.
WOMEN’S HEALTH
Women’s Health begins and ends with self-love. Self-love motivates us to do the things we need to do to stay healthy, no matter where we are in the journey of life, whether a young adult woman, a middle-aged woman, or an older adult woman. Check out this guest blog by Joan M. Mavrinac, MD, MPH for more on Women's Health!
WHAT IS CARDIO?
Unlock the secrets of cardiovascular exercise with our latest blog post! Explore the intricate connection between cardio and heart health as we delve into the physiological wonders behind it. Discover the science behind this essential energy pathway, where oxygenated blood becomes the driving force for a healthier, more active you. Dive into the details and empower your fitness journey with a deeper understanding of cardio's impact on your cardiovascular system.
YOUR BLOOD PRESSURE – What Does It Mean?
When you go to your provider’s office, they often put a cuff around your arm to check your blood pressure. You’ll be told two numbers, like 120 over 80. So, what does that mean? Why should we care?