Tag Archives: oregon

Oregon Personal Trainer: Exercise with your dog

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If you need to burn a few extra calories because you have just been slammed at work or just could not go to the gym that day, then play with your dog. Have them chase you or throw their favorite toy and then chase them. Try to keep the game going for a good 10 minutes. You will be amazed how heated up you will get by running back and forth and going around furniture. You heart rate will increase and you start to burn more calories the longer your dog wants to play. When they get tired, then that is when to stop. Don’t stop because you are tired, stop when they have had enough.

Have Fun,
Oregon Personal Trainer

Oregon Personal Trainer: When to weigh yourself

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If you are going to weigh yourself, then it should be done the first thing in the morning after you have gone to the bathroom and before you put anything in your mouth. Also, don’t get into the habit of weighing yourself every morning, because you will be setting yourself up for failure. What you need to do is weigh yourself every 10 to 14 days. If you start to gain weight or you can feel that fluff coming on, then you know you need to buckle down and start looking at your food and exercise regimen with a little more attention.

Thanks,
Oregon Personal Trainer

Oregon Personal Trainer: Stretching the Calves

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The calves muscles are very important for explosive power, but they need to be stretched. Some of the consequences of tight calves muscles can result in muscle tears in that region, achilles tendon tears or ruptures and plantar fascia issues. Before you engage in exercise, you should stretch your calves before you get out on the court or start doing any type of ballistic types of moves.

Thanks,
Oregon Personal Trainer

Oregon Personal Trainer: Doing Ab Machines

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Doing ab machines are great at strengthening your rectus abdominus, but that is it. It is not going to decrease your body fat, but you will develop great ab’s from adding resistance to it. Here is a quick tip: if you have a lot of adipose tissue in your mid-section and you are doing an ab machine there is a possibility that your mid section will get bigger. The reason that could happen is that you are not decreasing your body fat. If you can do your best to reduce your body fat with at least a good diet, then your abs will become more defined versus what we discussed above.

Thanks,
Oregon Personal Trainer

 

Functional Training for the individuals over 40

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People always say that 40 is the magic number when things start breaking down, but it does not have to be that way. Even though a lot of achilles, rotator cuff and back injuries seem to happen during this time, you can train to prevent this from happening. The type of training that you want to incorporate into your fitness regimen is functional training. We call it functional because you are going to be doing exercises that replicate the movements that you do in every day life. As soon as you can do the body weight movement with great form and technique, you will then progress on to using stability equipment, tubing and added weigh resistance to make the movements challenging, but to add strength, endurance and a little power. If you happen to hurt your back picking up a pair of shoes or just closing your car door, that is a good sign that we need some flexibility and strength training in order to prevent that from happening again. So if you are going to be working with a fitness professional at your local gym, ask them to incorporate this type of training into your routine.

Good Luck,
Oregon Personal Trainer