How can running be good for your knees?

New research reported in the NY Times shows that running can actually be GOOD for your knees. In my experience, most runners experience knee pain and problems as a consequence of any of these three factors listed below. If you experience this type of pain, address these issues before they turn into a bigger problem.

Faulty alignment or movement patterns - The most common issues are feet that turn out and knees that move inward (knock knees). Your body is designed to optimally absorb the impact of running when your joints are properly aligned. If they aren’t, you will cause undue wear and damage over time. If you sit for long periods of time, I’ve got the corrective exercises and stretches to undo muscle imbalances that this causes at prehabpostrehab.com.

Bad shoes - shoes need to be replaced every 3-4 months or 300-400 miles because the midsole loses cushioning. If you buy last season’s shoes at a discount store or website, the clock has been running on them, the midsole has started to dry and lose cushioning. Another factor is whether the shoe provides the right level of stability for you. Do you need a neutral shoe, a stable shoe, a motion control shoe? A knowledgeable salesperson or trainer can help guide you to the right shoe.

Prior injuries - This includes impact injuries, sprains, strains, twists, and the cumulative impact of the above. If you’ve had physical therapy, you probably need to continue some version of the program to prevent reinjury.

Contact me if you need more help, and visit TrainerCary.com for more information.


Workout at Home with Little or No Equipment:

Still not ready to return to the gym? Good news, you can ​ Improve your mental and physical state Overcome the effects of sitting and isolation And get a good workout that won’t break you! ​ The Shelter At Home Workout will show you exercise examples and explain how to adapt them to the equipment that you have available, and the level of difficulty that you need. ​ I'm available for remote training by video if you need online help getting started or personal training in the Brooklyn area, contact me cary@trainercary.com or 917-603-3813 Or try it on your own - learn more by following the links to ShelterAtHomeWorkout.com where you will find: The Shelter At Home Workout Chest Press with Litttle or No Weight Cary quoted on Livestrong.com '5 Ways to Make an Exercise Harder Without Buying Heavier Dumbbells'


Introducing ShelterAtHomeWorkout.com

Good news, you can workout at home with little or no equipment
  • Improve your mental and physical state
  • Overcome the effects of sitting and isolation
  • And get a good workout that won’t break you
ShelterAtHomeWorkout.com has examples to help you get started.  
If you need help, I am training clients online, in home and gym, contact me to schedule your time or visit TrainerCary.com.


Strength Training and Type 2 Diabetes

The American Diabetes Association recommends two to three sessions of resistance exercise per week, on nonconsecutive days, in addition to other types of physical activity. Learn more in this article from Idea Health & Fitness Association, which includes exercise tips from me.  Contact me  if you have any questions or want to set up some sessions to develop your personalized program, or visit TrainerCary.com for more information.


Your "Go To" Workout

It’s that one essential workout that you’ll commit to memory, keep in your back pocket or save on your cell phone. You’ll know the exercises you need to do, the order of exercises; and you’ll easily adapt it to your changing fitness level and goals using the chart below. You’ll get better results too, because you’ll waste less time st the gym - you’ve got a plan and you’re sticking to it.

The program is designed as a circuit of compound or super sets. You work opposing body parts, with continual flow from one exercise to the next, rest only as needed. This maximizes your time and can also help burn more calories each time you Workout.

Beginners focus on building endurance, and do 1-2 sets of 15 repetitions; if you’re doing 2 sets, repeat the super set before going onto the next exercises. If you’re working out on your own, weight selection is trial and error: if you can only do 12 reps, it’s too much weight, if you can do 20 reps it’s not enough weight.

Weight (% 1 Rep Max) Rest*
Low-Moderate (60-70%)
Increase Size
Moderate - High (70-85%)
Maximum Strength
High - Maximal (80-100%)
*when trading with compound sets, the second exercise is considered an active rest periods
Get Your "Go To" Workout" and feel free to let me know if you have any questions.

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