Cary Raffle Certified Personal Trainer - NYC

Why does it hurt a day or 2 later? There are two types of exercise-related muscle soreness. Immediate muscle soreness quickly dissipates and is the pain you feel during, or immediately after, exercise. Delayed muscle soreness manifests 24 to 48 hours after the exercise session and spontaneously decreases after 72 hours. The most current research attributes it to microscopic tears in the muscle and surrounding connective tissue following eccentric exercise. (A muscle contracts eccentrically when it lengthens under tension during exercise). Those who experience delayed muscle soreness include conditioned individuals who increase the intensity, frequency or duration of their workouts, or participate in an activity that they are unfamiliar with. Beginning exercisers, or those who have undergone a significant lapse in training,frequently experience soreness when starting a new exercise program. Once you induce delayed onset muscle soreness at a specific exercise intensity, you shouldn't...

Better nutrition, treatment now could prevent global crisis FRIDAY, June 16 (HealthDay News) -- The world faces an epidemic of hip fractures over the next few decades as more and more people's bones weaken from osteoporosis as they age. So conclude researchers who estimate that at least 6.3 million people worldwide will suffer a hip fracture in the year 2050 -- more than triple the 1.7 million cases recorded in 1990. The trend toward more fractures could be turned around, however, if doctors and the public take advantage of what's known about osteoporosis prevention. One key preventive strategy: "We should be looking at the younger population to maximize calcium," said Dr. Joseph Fetto, associate professor of orthopedics at the New York University Hospital for Joint Diseases. NOTE: This is another reason why training for balance and stabilization is very important, particularly for adults past 50 and 60 years old. Click here to read the full article at MSN Health News...

When you eat and what you eat can affect your performance and the way you feel during your workout. To get the most from your workout, follow these guidelines: •Wake up early enough to eat a full breakfast. "Most of the energy you got from dinner last night is used up by morning," says Stephen DeBoer, a registered dietitian at Mayo Clinic, Rochester, Minn. This. "Your blood sugar is low. If you don't eat, you may feel sluggish or lightheaded while exercising." If you plan to exercise within an hour after breakfast, eat a smaller breakfast or drink something to raise your blood sugar, such as a sports drink. •Time your meals. Eat large meals at least three to four hours before exercising. If you're having a small meal, eat two to three hours before exercising. •Don't skip meals. Skipping meals may cause low blood sugar, which can make you feel weak and lightheaded. •Eat after your workout. To help your muscles recover and to replace their glycogen stores,...

from the American Council on Exercise ACE asks "Suppose you were told that you only had to add an extra five to 10 minutes to each of your workouts in order to prevent injury and lessen fatigue. Would you do it?" Those few extra minutes are called a warm-up. A gradual warm-up:- Leads to efficient calorie burning by increasing your core body temperature - Produces faster, more forceful muscle contractions - Increases your metabolic rate so oxygen is delivered to the working muscles more quickly - Prevents injuries by improving the elasticity of your muscles - Gives you better muscle control by speeding up your neural message pathways to the muscles - Allows you to work out comfortably longer because all your energy systems are able to adjust to exercise, preventing the buildup of lactic acid in the blood - Improves joint range of motion - Psychologically prepares you for higher intensities by increasing your arousal and focus on exercise Your warm-up should consist of two phas...

Dear Friends, I have just read and signed the petition: "Moratorium on Confiscation of Cellular Phones in NYC Public Schools." Many of our kids are latchkey kids who travel long distances by bus and subways and return to an empty home, the cell phones are essential for their safety and our piece of mind. Please take a moment to read about this important issue, and join me in signing the petition. It takes just 30 seconds, but can truly make a difference. We are trying to reach 5,000 signatures - please sign here: http://www.thepetitionsite.com/takeaction/703432746 Once you have signed, you can help even more by asking your friends and family to sign as well. Thank you! Cary Raffle

New Research from the American Council on Exercise on the Most Effective Exercise for your Glutes Quadruped Hip Extensions - On your hands and knees, slightly contract your abdominals to stabilize your torso and spine. Lift one leg up, keeping the knee bent at 90 degrees. Lift the leg until the bottom of the foot is pointing toward the ceiling and the leg is lined up with the body. Repeat on the same side for eight to 12 reps. Change legs. Step-Ups - Stand with good posture behind a tall step or box [approximately 15 inches (38 cm) high] while holding a dumbbell in each hand. Place your left foot on top and transfer your weight to that leg. Push down with your left foot (especially the heel), straightening your leg, to come up on top of the box. Use the left leg only; keep the right leg passive, especially as you initiate the step-up. Repeat on the same side for eight to 12 reps. Change legs. Lunges - Hold a dumbbell in each hand, standing tall with good posture. Step forward with the ...

Do you wish you could burn more calories without spending more time at the gym? Consider aerobic interval training. Interval training is simply alternating bursts of intense activity with intervals of lighter activity. You'll burn more calories. You'll improve your aerobic capacity. You'll keep boredom at bay. You don't need special equipment. After warming up, you might increase the intensity for 30 seconds and then resume your normal pace. The next burst of more intense activity may last two to three minutes. "The intervals can vary throughout your workout," says Tom Allison, Ph.D., an exercise physiologist at Mayo Clinic, Rochester, Minn.. "How much you pick up the pace, how often and for how long is up to you." A personal trainer or other expert can help you time the intensity and duration of your intervals based on your target heart rate, the ability of your heart and lungs to deliver oxygen to your muscles (peak oxygen intake) and other factors...