Type 2 diabetes has reached epidemic proportion among Americans making up about 90% of all diabetes cases. While genetics has some effect, Type 2 diabetes, which occurs when the body becomes resistant to insulin and raises blood sugar levels, is primarily linked to family history, obesity and lack of exercise. Insulin is produced in the pancreas and used by cells to process glucose into energy, therefore when a person becomes insulin resistant they are unable to efficiently convert food to energy and the pancreas cannot keep up with production. The health risks associated with Type 2 diabetes, most common in adults over forty, are heart disease, heart attacks, stroke, poor circulation, kidney failure, poor foot condition and blindness. Diabetes is determined by measuring blood glucose levels for higher than normal amounts which can be labeled pre-diabetes or diabetes depending on just how high the levels are.
The good news is that if a person is found to be pre-diabetic, they can prevent the full onset by losing just five to seven percent of their weight through an exercise regimen of at least 30 minutes a day combined with a low-calorie low-fat diet. A federally funded study shows that medication can be avoided or reduced in most cases when a healthier lifestyle is adopted. Recent studies are being conducted to determine if caffeine can also aid in the prevention of Type 2 diabetes. It is important to watch for signs of Type 2 diabetes such as increased thirst, hunger, and urination especially at night, fatigue, weight loss, blurred vision, and sores that do not heal. It is suggested that adults over forty five be tested especially if they are overweight and a thorough history should be taken by a doctor to determine level of predisposition for Type 2 diabetes.
A Tip from The Bootcamp Express.
Showing posts with label fitness assessment. Show all posts
Showing posts with label fitness assessment. Show all posts
Wednesday, September 15, 2010
Monday, September 13, 2010
The Shin - Core Connection (Bill Hartman, PT, CSCS)
The Shin - Core Connection (Bill Hartman, PT, CSCS)
"Shin splints" - the chronic irritation of tissues in the front of the lower leg that can affect your workouts and make you want to stop running.
Typical causes include training on hard surfaces, running uphill or downhill, and have weak dorsiflexors (the muscles that pull the toes upward). Overtraining, having tight calves, and wearing old shoes tend to make matters worse.
Along with the normal physical therapists prescribed calf stretching, toe lifts and towel toe curls - also roll those calf muscles (SMR), IT band and hamstrings.
BUT...Bill Hartman and other physical therapists are also attributing this chronic condition to poorly conditioned runners with weak, stiff hips, weak gluteus maximus muscles, and weak core musculature.
Two beneficial exercises to help strengthen these areas include: Side Bridges or Side Plank - hold for 30 seconds then lower and raise hip 3 times for 10 to 12 reps. Do this three times on each side.
Next, perform Glute Bridges or Pelvic Bridges (Lifts). Rise and hold for a count of 5, lower and repeat 10 to 12 times. Do this three times.
You can alternate these two exercises - Side, Back Bridge, Side until you complete them all! Try doing these every other day along with the other stretching.
A Tip from The Bootcamp Express.
"Shin splints" - the chronic irritation of tissues in the front of the lower leg that can affect your workouts and make you want to stop running.
Typical causes include training on hard surfaces, running uphill or downhill, and have weak dorsiflexors (the muscles that pull the toes upward). Overtraining, having tight calves, and wearing old shoes tend to make matters worse.
Along with the normal physical therapists prescribed calf stretching, toe lifts and towel toe curls - also roll those calf muscles (SMR), IT band and hamstrings.
BUT...Bill Hartman and other physical therapists are also attributing this chronic condition to poorly conditioned runners with weak, stiff hips, weak gluteus maximus muscles, and weak core musculature.
Two beneficial exercises to help strengthen these areas include: Side Bridges or Side Plank - hold for 30 seconds then lower and raise hip 3 times for 10 to 12 reps. Do this three times on each side.
Next, perform Glute Bridges or Pelvic Bridges (Lifts). Rise and hold for a count of 5, lower and repeat 10 to 12 times. Do this three times.
You can alternate these two exercises - Side, Back Bridge, Side until you complete them all! Try doing these every other day along with the other stretching.
A Tip from The Bootcamp Express.
Friday, July 23, 2010
UPDATE YOUR FITNESS ASSESSMENT
A fitness assessment is a key component to your success when exercising. In fact, I myself find it necessary if you are a beginner or have not followed an exercise program for longer than 3 months. The purpose of an assessment is not only to see where your current fitness level is, but also to chart your progress as you continue to advance in your regimen.
These assessments should be repeated every 12 weeks to see if you're progressing in your goals. Whether or not you are following a specific program from a trainer or fitness group, it is still very beneficial to hire a trainer for a one-time assessment every 12 weeks or 4 times a year. After all, checking your weight is only one of many categories when it comes to gauging your success.
Always ask your trainer for a copy of your updated assessment. Keep this copy on your refrigerator door so you'll always have a reminder of where you started, where you are, and where you're heading. Valuable categories for an assessment are: Body Composition, Body Mass Index and Waist to Hip Ratio, Resting Heart Rate and Target Heart Range, Flexibility Test, etc.
One final note, it usually works best to have the same trainer perform your fitness assessment updates for at least one calendar year at a time. Though it’s not a given rule to do so, keep in mind that every trainer has different measurement parameters they follow to complete an assessment. A consistent comparison will provide the most accurate results to help you grow and progress.
Antonio Velez, CPT
a.k.a. Coach Tino
Professional Fitness Specialist
These assessments should be repeated every 12 weeks to see if you're progressing in your goals. Whether or not you are following a specific program from a trainer or fitness group, it is still very beneficial to hire a trainer for a one-time assessment every 12 weeks or 4 times a year. After all, checking your weight is only one of many categories when it comes to gauging your success.
Always ask your trainer for a copy of your updated assessment. Keep this copy on your refrigerator door so you'll always have a reminder of where you started, where you are, and where you're heading. Valuable categories for an assessment are: Body Composition, Body Mass Index and Waist to Hip Ratio, Resting Heart Rate and Target Heart Range, Flexibility Test, etc.
One final note, it usually works best to have the same trainer perform your fitness assessment updates for at least one calendar year at a time. Though it’s not a given rule to do so, keep in mind that every trainer has different measurement parameters they follow to complete an assessment. A consistent comparison will provide the most accurate results to help you grow and progress.
Antonio Velez, CPT
a.k.a. Coach Tino
Professional Fitness Specialist
Subscribe to:
Posts (Atom)