COMMON PROBLEMS: What To Do, What to Avoid

10/26/2009

COMMON PROBLEMS: What To Do, What to Avoid

The following are some brief summary case histories of common problems that you can address in your fitness program, including key things to add and avoid:

CASE HISTORY #1: ROUNDED SHOULDERS
Likely Injury: Rotator Cuff, Impingement, Biceps Tendonitis
Add to program: Chest stretch, reverse fly, scaption, close grip row, external rotation/rotator cuff strengthening
Avoid: Overhead shoulder exercise, incline chest press, front row, behind neck exercises

CASE HISTORY #2: KNOCK KNEES
Likely Injury: ACL/MCL Tear, possibly knee or hip pain, frequent ankle sprains
Add to program: Side Lying Leg Lift, Single Leg Press/Squat, Hip stretch, IT Band Stretch
Avoid: Adductor

CASE HISTORY #3: EXTERNALLY ROTATED FEET
Likely Injury: Plantar Fascitis, Achilles Tendinitis, calf cramps, frequent ankle sprains
Add to program: Foam Roll and stretch calves, toe raises, side lying leg lift, single leg press/squat
Avoid: Calf raises

CASE HISTORY #4: ARCHED BACK
Likely Injury:
Low Back Pain, Disk injuries
Add to program: Planks, lower body and back stretching, unstable exercises
Avoid: Excessive hip flexion and abdominal flexion (sitting, leg raises, crunches)

CASE HISTORY #5: POOR BALANCE
Likely Injury: Slips and Falls, Hip Fracture
Add to program: Single leg exercises, core strengthening
Avoid: Extended periods of sitting

Weight Loss Tip: The only way to lose weight is to have a calorie deficit.

Change your diet to take in less calories than your burn. increase exercise and lean muscle mass to burn more calories than you take in. Or, try a combination of these techniques.

Many supplements that claim to "raise your metabolism" are simply stimulants that raise your heart rate --- you may as well drink 6 cups of coffee, which you probably would not be willing to do. And supplements are not FDA approved. Guarana, for example, contains very high concentrations of caffeine and has not been evaluated by the FDA for safety, effectiveness, or purity.

Nutrition Recommendations for Athletes

"Protein recommendations for [male] endurance athletes are 1.2 g/kg body weight per day, whereas those for [male] resistance and strength trained athletes may be as high as 1.6 to 1.7 g/kg body weight per day...Little information is available regarding requirements of endurance athletes who are women [and] data on female strength athletes are not available. These recommended protein intakes can generally be met through diet alone, without the use of protein or amino acid supplements, if energy intake is adequate to maintain body weight." *"Data are not presently available...to suggest that athletes need a diet significantly different from that recommended in the Dietary Guidelines for Americans...(55% to 58% of energy from carbohydrates, 12 to 15% of energy from protein and 25 to 30% of energy from fat)." * "Before exercise, a meal or snack should provide sufficient fluid to maintain hydration, be relatively low in fat and fiber...be relatively high in carbohydrate...be moderate in protein and be composed of foods familiar and well tolerated..." * "...Athletes should consume a mixed meal providing carbohydrates, protein and fat soon after a strenuous competition or training session." Source: Nutrition and Athletic Performance, Joint Position Statement by American College of Sports Medicine, American Dietetic Association, Dietitians of Canada

ABOUT MY WEBSITE

I have several different addresses to help people looking for a personal trainer in Manhattan or Brooklyn, New York find me. You may have reached me through any one of the following URLs:
caryraffle.com
brooklynpersonaltrainer.com
wallstreetpersonaltrainer.com
Welcome, I am happy to have you visit. I hope you find my blog about fitness, health and personal training helpful, and invite you to sign up for my newsletter to receive advance copies of the stories that will appear here. Feel free to email or call me with questions or suggestions for future articles.
- Cary

I also invite you to visit EXERCISE NO NO The most comprehensive list available anywhere on the exercise, fitness and nutrition practices that you should avoid.
exercisenono.com

Cary Raffle Certified Personal Trainer - NYC

Training Rates

10/26/2009

COMMON PROBLEMS: What To Do, What to Avoid

Fitness Articles for You