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FEBRUARY CHAPEL HILL ARTICLE

Here is my January Article

Strength Training and Weight Loss
Written By David Hansey
NASM Certified Performance Enhancement Specialist
NASM Certified Sports Fitness Specialist
NASM Certified Personal Trainer

In a recent study at Auburn University, several different workout programs and weight loss programs were compared. Which program was the winner? The study found a combination of cardio and strength training. The participants had an average increase to their base metabolic rate of 61 percent. That is nothing short of amazing. It is critical to add strength training to your routine if this is not something that you already do. If you are already strength training and not getting your desired results, you may need to have a serious look at your workout to determine why it is not working.
Strength training workouts must be “changed-up” on a regular basis. You cannot do the same workout day in and day out and expect to see progressive results. There are several different ways to progress. One of the most effective is to add movements that challenge your balance and core strength. These moves also make the original move more challenging. An example of this is adding the ball to your workout. Overhead tricep presses change completely when done on the unstable surface of the ball. And a simple no-brainer way to change the load for everyone, STAND UP! Most exercises that you normally perform while sitting on a bench give your body more of a challenge if you perform them while standing. Think of exercises like bicep curls.
Another way to progress is to make like a flamingo. Performing exercises on one leg adds to the challenge because of the added weight and the instability. Check out one-legged squats if you don’t believe me. If you are a beginner, you need to be careful that these new moves do not challenge your form. Proper form is critical to injury prevention.
And proper alignment is also key. All athletes, including the weekend warrior and people trying to lose weight, need to ensure they are performing exercises correctly. They also need to ensure that they do not have limitations that can make seemingly simple exercises dangerous for them. This is why it is best to ensure you are doing a routine custom designed and tailored to you. You are unique and your workout should be too.
So whether it is a new routine or an old routine, ensure it is fresh, personal and that you totally enjoy it. I once heard a comedian say that it is easy to not have time to work out when you really don’t want to, so accept the fact that you will only do a workout you enjoy. Happy New Year and best wishes with sticking to your routine (remember it takes several weeks to make it a habit so keep at it).

2007 Copyright www.4fitbodie.com – Please contact author for reprint permission.

Tags: Chapel Hill News, Fitness, Sports Fitness, Weight Loss by David Hansey, Personal Trainer
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Pain in your elbow can be a pain. Sometimes, it is hard to determine the cause of the pain, but there is one person who can diagnose your pain… your doctor. Once your doctor diagnoses your pain, it is possible to correct the mechanics that cause it as well as to train to prevent it from flaring up again.
Without a diagnosis from your doctor, you are just guessing. Don’t guess when it comes to any kind of pain in your body. This isn’t just muscle soreness that you can take care of yourself. This could be a serious problem and until you have a proper diagnosis, you could still be making it worse.
As a Certified Sports Fitness Specialist, I train many people on corrective and preventative care for injuries. However, I am not a doctor. People tell me about their pains every day. I ask them to please let me know what their doctor says. The diagnosis from your doctor is the “ROAD MAP TO HEALTHY TOWN” and you need to have it in order to truly correct the problem.
Don’t play around with pain! Go to the doctor, then move on with your life and work on getting better.

Tags: Sports Fitness by David Hansey, Personal Trainer
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Golf is a lifetime sport. You can play it at any age and the quality of play is only limited by you. Arnold Palmer recently retired (again!). AT AGE 75. I think that it is a wonderful testimony to the game that he has maintained that level of play for so long. And Jack Nicklaus also retired this year after being one of the top players in the game (LONGER THAN I HAVE BEEN ALIVE!)
While these gentlemen are elite, they are not unique. Golf is a game where your age does not end your career. As long as you maintain your health, you can literally play golf for the rest of your life.
Do your kids play golf? If not, this is a wonderful gift to give them. It will help them when they are in their prime and want to play with business associates. It will also help them by giving them a hobby that helps keep them moving for the rest of their life. Unlike youth sports (baseball, basketball, volleyball, hockey) they can play golf forever. So, if your kids do not golf yet, make the investment in their future. Who knows, maybe they will even get a golf scholarship and save you some college money!

Tags: Fitness, Sports Fitness, golf by David Hansey, Personal Trainer
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Back surgery is something that you need to think long and hard about. It is also something that you should speak to several doctors about, not all of them being surgeons.
Back surgery is a big step. It has all of the risks of any surgery, including death. In the end, only you can decide what is right for you, but it is a decision where you need to have a lot of facts from a lot of different sources.

For some people, back surgery can be avoided. Your doctor will tell you the statistics. In order to avoid it, you will need to put in some work.

A study done by the Physicians Neck and Back Clinic in Minneapolis that was published in Spine Magazine found that restorative exercise helped patients avoid back surgery. Patients in the study received a one-year follow-up physical and 70% were still found to not need surgery.
Another study done by Arch Physical Rehab in Minneapolis found similar results. This study lasted for two years. This study focused on cervical and lumbar pain and more than 80% of the patients in the study did not need surgery after following an aggressive strengthening plan.
It is important to get your doctor’s approval before starting a strengthening program. Once you have that, it is important to choose a plan that focuses on progressively strengthening your back without risking injury.

Tags: Sports Fitness by David Hansey, Personal Trainer
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Ahhhh… motherhood. A very exciting time. And for most women, exhausting. The demands of an infant can be overwhelming. So, I always wonder why some women are so aggressive when it comes to their post-baby workout.
Do you know the story of the tortoise and the hare. The tortoise wins the race by taking deliberate steps. The rabbit races in all directions and ends up losing.
Using a tortoise approach post-baby can be frustrating. It allows you to activate DEEP muscle tissue, especially in your core. It also allows you to enjoy the benefits of exercise such as increased energy. It also takes into account some of the natural changes that have occurred in your body in the last 9 months.
When you are pregnant, your body makes adjustments to its joints. It weakens them in order to allow your body to successfully deliver a baby. The downside of this miracle is that after you have the baby, you are very prone to joint injury for at least a few months. And many women gain so much weight that they put undue stress on these now weak joints. Taking those factors and adding high impact exercises is a disaster for many women.
Talk to your doctor (even before you deliver) to know what he suggests. You may have risk factors that concern him. Or he may tell you that you can just keep exercising (even within a couple of days of having the baby).
Once you have your doctor’s approval, sit down with a trainer to review your needs. Even if you choose not to hire a personal trainer, they are great at taking your goals and helping you realize whether they are realistic or not. THEN, THINK LIKE A TORTOISE !!

Tags: Fitness, Sports Fitness, Weight Loss by David Hansey, Personal Trainer
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