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Strength Training

If you have already made the decision to become more physically active and make exercise a regular routine, then you are already on the right track. The next step is to identify your health and fitness goals to tailor your exercise routine appropriately. Here is some information about strength training and the potential benefits for you.

STRENGTH TRAINING

Strength, or resistance, training aims to increase muscular contraction to improve the size of and force generated by skeletal muscles. This type of exercise program progressively increases the force output of the muscle through a gradual increase in the weight or resistance applied. Strength training may require no equipment and use your own body weight or it may utilize objects for resistance including weight machines, barbells, dumbbells, stairs, hills, specialized elastic bands, Swiss balls, among other tools.

Benefits:

  • Increase anaerobic endurance (the performance of shorter, high-intensity exercises that do not rely on oxygen to be completed)
  • Increase bone density
  • Improve ability to perform daily tasks, such as climbing stairs, carrying groceries
  • Improve cardiac function
  • Maintain independence

Examples:

  • Arm Curl
  • Arm Extensions
  • Shoulder Press
  • Bench Press
  • Abdominal Crunch
  • Squat
  • Leg Press
  • Lunges
  • Calf Raise
  • Back Row

 

Dr. Levi is available to address any questions or concerns that you may have regarding strength training. Don’t hesitate to ask!

 

Dr. Fabio Levi, BSc, DC

 

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Endurance Exercise

If you have already made the decision to become more physically active and make exercise a regular routine, then you are already on the right track. The next step is to identify your health and fitness goals to tailor your exercise routine appropriately. Here is some information about endurance exercise and the potential benefits to you.

ENDURANCE EXERCISE

Endurance, or aerobic, training aims to improve your body’s ability to perform a set of skills at a specific intensity over an extended period of time.

Benefits:

  • Increase stamina
  • Improve aerobic (respiratory) system and maximum oxygen utilization (VO2max)
  • Improve the heart’s effectiveness (cardiovascular system) and circulation
  • Improve overall joint health
  • Improve mental alertness
  • Increase exercise time / Prevent fatigue
  • Increase your metabolic rate, which can help decrease excess fat
  • Increase lean muscle mass
  • Increase your ability to maintain good posture, which helps prevent several conditions such as neck and back pain

Examples:

  • Swimming
  • Bicycling
  • Cycling on a stationary bicycle
  • Gardening (mowing, raking)
  • Walking briskly
  • Golf, without a cart
  • Volleyball
  • Rowing
  • Dancing
  • Climbing stairs or hills
  • Shoveling snow
  • Tennis
  • Swimming
  • Skiing (downhill, cross-country)
  • Hiking
  • Jogging

Dr. Levi is available to address any questions or concerns that you may have regarding endurance exercise. Don’t hesitate to ask!

 

Dr. Fabio Levi, BSc, DC

 

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