Fascia fitness to reduce back and injuries pain!

I’ve heard a lot about fascia fitness can this help me reduce my back and leg injuries from playing tennis and golf?

 

If you are fascinated with the role of fascia in fitness training to help reduce back and leg pain, the following questions lead to new information:

fascia fitness

  • There are ten times more sensory nerve endings in your fascia than in your muscles; hence, how do we aim proprioceptive stimulation at the fascia as well as the muscles?
  • Majority injuries are connective-tissue (fascia) injuries, not muscular injuries that we are so use to, so how do we excellently train to prevent and repair damage and build resilience and elasticity into the system?
  • Conventional anatomy texts of the muscles and fascia are inexact, based on a fundamental misinterpretation of our movement function—so how can we work with our fascia altogether, as the “organ system of stability”?

Intentionally or unintentionally, you have been working with fascia for your whole movement career—it is inevitable. Now, however, new research is reinforcing the significance of fascia and other connective tissue in functional training.

Research into the fascia fitness upsets both our long-established beliefs and some of our new favorites as well. The evidence all points to a new reflection within overall fitness for life—hence the term fascia fitness.

Most tennis players carry out movements that put a strain on the spine when playing tennis which include movements of stretching the back too much when serving, stopping constantly and starting, as well as vigorous twisting of the spine when executing the blow.

A tennis coach or physiotherapist can show you different warm up exercise that can help reduce stress on your back. For instance:

  • Bending your knees.
  • Keeping your abdominal muscles tense can reduce tension in your spine. Ask about the best ways to serve (pull out) to avoid overextending the lumbar region.

Before playing, always warm up and stretch the muscles of your legs and lower back. Learn exercises that strengthen the trunk muscles deep in the abdomen and pelvis, which support the spine.

As a golf player, golf swing requires vigorous rotation of the spine, and this puts a strain on muscles, ligaments, joints and spinal discs.

Suggestions to remove tension from your back include:

  • Ask your physical therapist about the most excellent posture and technique for your shot.
  • Warm up and stretch the muscles of your back and upper legs before beginning a round.
  • Crouch with your knees when you pick up the golf ball.
  • When in the field, use a cart to load your golf bag. ‘You can also drive a golf cart.

Here is a quick fascia fitness exercise you can do to help reduce injuries to your back and legs:

Lie face down on a towel with arms out in front of you in a V shape and feet separated. Press into your palms and draw the shoulder blades down and then do it jointly. Bending your elbows in, use your back muscles to glide your body forward and lift your chest.

Doing eight reps will help reduce the pain from injuries sustained from playing golf and tennis.

To read more please check out: www.natestretchandmore.com

Fascia fitness to reduce back and injuries pain!

Why is exercise really important for us?

Most people worry about their health status once they are past their prime. It is important to know that keeping the body active and healthy will go a long way in ensuring that you live a healthy and normal life. Therefore, exercise is still very much important when you are past your prime, but you need to take it slow and be gentle with your body.

Exercise is important

Maintain your weight

Weight issue is one of the biggest problems for people who are over their prime. Too much weight can worsen an already delicate health situation at a time when you are gradually losing the power to take risks. Small exercises focused towards ensuring that you eliminate excess fat and sugar in your body can go a long way in helping you live a better life.

Reduce the impact of illness and chronic diseases

Diseases and illness are no respecters of anyone. While you can’t stop them, you have a better chance to reduce their impact if they come – and they will surely come. Exercise rejuvenates the body, energizes the soul and brings confidence. People who exercise benefit from improved immunity, better digestive function, better blood circulation and other ingredients that make it easy to combat illnesses.

Engaging in exercise after prime age helps the brain

Most people are still very active and relevant even after their prime. If you are one of those, you need to take conscious efforts to energize your brain and get it busy as much as you can. Games like Sudoku, puzzles and a long list of brainteaser mobile app games can go a long way in exercising your brain and make sure you retain your mental power.

Physical exercise options for people over their prime

The key to exercising at an older age is to come up with a balanced exercise plan. Mixing different types of activity will not only improve health but is highly enjoyable. Engaging in posture exercise can increase balance and stability, as well as the fear and risk of falling. Cardio exercise can also be very helpful. This includes walking, staircase climbing, rowing, tennis, hiking, and dancing.

Strength and power training is also very useful because it builds muscle, increase power and reaction time, and prevents falls since it enables you to react when you lose balance. You should also engage in flexibility exercise to eliminate rigidity and improve your joints.

Before starting your exercise routine, you need to put so many things in place to ensure that you reduce risks of injuries or other complications. You should get medical clearance from your health professionals and consider your present health concerns. You also need to listen to your body and ensure that you don’t stretch it beyond limits that could put you in danger. Start your exercise routine slow, and then build it up gradually. Commit to an exercise routine, prevent injuries by warming up before exercise and eat the right food that will give you energy and make your exercise a success.

For more information about fitness & exercise please refer: www.natestretchandmore.com

 

Why is exercise really important for us?

How Does Blood Sugar Affect The Blood Pressure?

High blood sugar is widespread. Across the globe, millions of people have this chronic condition. According to the WHO 80% of those who died from this condition comes from the low and middle-income family. In the US, according to the CDC’s 2014 reports, there are at least 29 million people diagnosed with diabetes with eight million undiagnosed.

A look at diabetes

Diabetes is caused by the inability of the body to produce insulin or there is an insufficient insulin produced. At the onset, diet modification and exercise are the immediate intervention to avoid the risk of diabetes. Consistency in the change in lifestyle habits, which include the diet and regular exercise lowers the chance of the health risks associated with diabetes.

Further, diabetes is chronic in nature and there is no cure for this condition. These interventions are purely to control the upsurge of sugar in the blood.

Diabetes and High Blood Pressure

What does diabetes do with high blood pressure? The two are harmonious because the effects of excessive blood sugar in the body result to damage to the arteries. This can lead to atherosclerosis or the hardening of the arteries. When the arteries, where the blood flows freely, are compromised, the blood pressure shoots up. This is how the body compensates, in order for the blood, oxygen and the nutrients get to the rest of the organs.

How To Control High Blood Sugar                               

To lower the risk of the possible complication of high blood sugar – like high blood pressure, exercise, diet and living a healthy lifestyle can help control the condition.

Aerobic exercise, is one of the physical activities that can stretch the collagen fibers of the arteries, according to Dr. Kenneth M. Madden, as quoted in the Healthline website. Alternatively, brisk walking for at least 30 minutes a day, makes the heart healthy.

Diet is the core in the sugar control. Carbohydrate intake is one of the factors that can lead to the increase of blood glucose. In this regard,  moderate intake of carbohydrates, is critical to attain a normal level of blood sugar. In addition, fat substitution and eating more whole food, fresh and green vegetables, should be daily, and present in every meal. Eating more fruit, less sodium and by eating smaller meals, but frequent in nature are also good for the heart and for the control of blood sugar.

Diabetes is responsible for many deaths across all ages. Nevertheless, given all the information about this condition and the food choices, exercise and discipline, the statistics, in terms of prevalence, mortality and morbidity are anticipated to go down.

To Read more about fitness please refer: http://www.natestretchandmore.com

How Does Blood Sugar Affect The Blood Pressure?

Fitness tips for fit and healthy people over 50 do – Nate Wilkins

Fifty is a good age, only if you’re doing the right thing by supplying your body with nutrients and engaging in productive activities. Many people at this age are doing great things, breaking records and winning competitions. You too can live in perfect fitness and health at over 50 years of age if you indulge in these ten things.

Personal Fitness Coach

Weight training

If you want to be fit and healthy at age 50, you need to get involved with weight training. It is good for keeping fit, and it inspires you to do the things you love doing. There is no value in life if you can’t do the things you like doing at age 90 because your body won’t allow you.

You need enough sleep

The older you grow older, the more quality sleep you need. Sleep helps your body to heal, revitalizes hormones and enzymes and provide energy. Throw away your alarm clock, reorganize schedules and get up to nine hours of quality night sleep.

Do cardio exercise

People who want to keep fit above age fifty shouldn’t ignore daily cardio exercise. Giving you heart the necessary regular pump will save you from cardiovascular diseases and side effects. Try getting a dog, so you will have a reason never to miss your exercise.

Reduce salt intake

Your chances of suffering hypertension increase as you grow older, because of the reduction in blood vessel elasticity. Reducing salt intake at age 50 and above will reduce the possibility of stroke, heart attack, high blood pressure, and kidney disease.

Workout regularly

Outdoor activities are critical, and can never be substituted for all the indoor or gym time. Get outdoor running, walking, cycling or doing any other activity you like. You should get a training partner to make it easier and to challenge you. Get a little sun.

Avoid processed food as much as you can

Process foods are packed with the chemical that causes harm to your body and reduces your immune defensives against diseases. Go slow on the fast food joint craze and indulge yourself in something fresh and nutrient filled.

Eat natural food

Fruits, vegetables, and foods with fiber should be the primary occupant of your storage and refrigerator. Drink plenty of water, eat fish for good fats and very little meat for iron. You should also consider paying attention to calcium and vitamin D intake.

Avoid stress

You don’t want to be dealing with stress at age 50. It can destroy your immune system, make you lose concentration and drain your energy. Avoid anything that can cause you stress or damage your peace.

Volunteer

Helping others and contributing to society at this age is not only physically beneficial; it is also mentally and physiologically rewarding. Do something that requires applying your talent for the benefit of other people. It is highly satisfying.

Read books and be happy

Get into fantasy, read about romance and improve your knowledge on medieval and contemporary history. Read a book – at least one every month, to keep your brain engaged and your mind active. Share ideas with others, and play board games and puzzles.

For more information and fitness tips please refer: http://www.natestretchandmore.com

 

Fitness tips for fit and healthy people over 50 do – Nate Wilkins

Anti Cancer exercise programme by fitness expert Nate Wilkins

Exercise is one activity that over time has proven to be one of the most effective and safest way to manage diseases and maintain a healthy lifestyle. Exercise is so effective that in most cases, it has been proven to make greater and more visible positive impacts on the human body than drugs which can pose a greater risk to the user and further leave unwanted side effects like dizziness, nausea, weakness etc, even when used correctly.

Cancer is one of the most dangerous diseases in the world today and it has contributed in cutting short the lives of millions of people in different parts of the world. This predicament is felt most in third world nations where cancer treatment is either too expensive for a majority of the populace or the medical experts and equipments for treatment are not even available at all. Exercise is like a free drug, given to us by Mother Nature which can effectively checkmate the development of cancer cells in the body and help keep blood sugar at a safe level.

Exercise for Cancer Patient

In cases where individuals have already been diagnosed with cancer, exercise remains very relevant and can even prolong the life span of the sufferer. It has been discovered that individuals suffering from chronic diseases like cancer, risk aggravating the situation when they resort to resting excessively and avoid physical activities and so, experts have recommended several types of exercises for cancer patients which should be done at least 5 times in a week for a period of 30 minutes per session in order to prolong their lifespan and lead them towards a healthy lifestyle. A few of these exercises include cycling, running, taking walks, swimming and other aerobic exercises which could help improve anxiety, circulation of blood in the system and even sleep especially for people suffering from breast cancer. Other recommended exercises include yoga, stretching, slow upper body training, crunches, squats etc.

As helpful as exercise is to cancer patients, a number of factors can prevent cancer sufferers from performing physical activities. An example is chemotherapy, which is capable of weakening the bone marrow and negatively affecting red blood cell production in the body, leading to a drop in oxygen flow in the blood stream. It is therefore advisable to contact your doctor and a professional trainer who can work together in drawing up an exercise programme that you can safely work with without negatively affecting your health.

High intensity exercises can be very helpful to cancer patients but one notable danger in performing this type of exercise is that if sessions are too long, it could lead to dizziness and high level exertion which is detrimental to individuals suffering from chronic diseases. In order to avoid any health risk, cancer patients are advised to perform this type of exercise two or three times a week for a period of 20 minutes maximum while recovering at a slow rate. It is a notable fact that exercise is crucial to living a healthy life and by consistently involving in it, cancer patients are assured of a happier and safer lifestyle.

For Better Health and Fitness Tips Against Cancer Please Refer: http://www.natestretchandmore.com

Anti Cancer exercise programme by fitness expert Nate Wilkins