Not all cardio requires you to put so much pressure on your joints (especially the knees)!
The top 3 most nonimpact ways to get aerobic training are by:
1. Independent Stair Climbing
2. Rowing
3. Cycling
Now, I know, you’re probably looking at “Stair Climbing” and thinking I’ve lost my mind... HOWEVER, using a INDEPENDENT stair climber vs. going up and down stairs regularly (or a DEPENDENT stair climber) only has a load of 1.2x your body weight vs. 2-3x your body weight going up and 7x your body weight, respectively.
Also, in comparison to rowing and cycling, independent stair climbing is actually superior to both, because it controls and eliminates the stress on your skeletal joints.
If you do decide to make rowing part of your routine, just make sure to take extra care that you have the correct lower-back posture and form and DO NOT overstretch/overwork the lower back!! 😜
Back in Shape
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As a specialist certified in corrective exercise, I perform movement assessments and incorporate strategies into your training program to help you correct movement dysfunctions and muscle imbalances, reducing pain and discomfort.
So, playing sports actually doesn’t produce quite enough of a sustained level that your body needs to 𝘳𝘦𝘢𝘭𝘭𝘺 improve your aerobic fitness.
Experts would argue that you should 𝘢𝘭𝘳𝘦𝘢𝘥𝘺 be aerobically fit to be sufficient in playing sports.
One thing that I’ve enjoyed is being able to use my iWatch and look at my Max VO2 levels after every cardio workout, to determine my cardio efficiency.
—> DM me if you need help getting that set up!
08/08/2022
Although one is more effective than the other, BOTH are still just as important as the other, because when we are training our mind-muscle connection, our body learns EXACTLY what we tell it to.
So an isometric contraction will help you better be able to hold that muscle in one place effectively...
However, a concentric contraction will assist your body in being better able to move in those ways with stable muscles for the whole movement!
During a session with me I’ll be able to tell you when and how to implement both of these types of exercises, for maximum success.
08/02/2022
Previously working as the Director of Exercise and Rehab under 3 chiropractic doctors, I’ve learned a thing or two about back pain!
If you need to get your 𝐛𝐚𝐜𝐤 𝐢𝐧 𝐬𝐡𝐚𝐩𝐞, I can get you 𝘣𝘢𝘤𝘬 𝘪𝘯 𝘴𝘩𝘢𝘱𝘦. 🏋️♀️
Follow for the best, random, useful fitness and nutrition education tips. ✔️
07/20/2022
Moral of the story is, you actually need all 3: Carbs, Fat 𝘈𝘕𝘋 Protein, to get to your physical training goals! Actually, fat catabolysm works 𝘉𝘌𝘛𝘛𝘌𝘙 when carbs are being metabolized. So don't forget about those potatoes and bread you love so much. 🍠
In fact, whole grain bread usually has around 10g of protein per slice!
It's alllll about balance. 😜
07/17/2022
Well... obviously you won't just have 𝐍𝐎 muscles, but you definitely won't get 𝘣𝘶𝘭𝘬𝘺 muscles at all.
The two muscle types you can get are actually designed and created differently... 𝘓𝘦𝘢𝘯 muscles are Type 1 𝘚𝘭𝘰𝘸 Twitch fibers and 𝘣𝘶𝘭𝘬𝘺 muscles are Type 2 𝘍𝘢𝘴𝘵 Twitch fibers.
When weightlifting to achieve 𝘣𝘶𝘭𝘬𝘺 type 2 muscles, lactic acid flows into the muscle and goes through a process called glyconeogenesis, which turns the lactic acid to glucose and allows for further training to take place. 𝐇𝐎𝗪𝐄𝐕𝐄𝐑, if your blood stream is low in glycogen (like from using carbs up when 𝘳𝘶𝘯𝘯𝘪𝘯𝘨! 🏃♀️) this causes the glucose from that emergency energy to be synthesized by 𝐏𝐑𝐎𝐓𝐄𝐈𝐍𝐒, wasting your precious muscle gains!!
So if you want to gain muscle, you really 𝐃𝐎𝐍'𝐓 have to run!!!! 💪
07/15/2022
I specialize in working with lower back pain through 𝘤𝘰𝘳𝘳𝘦𝘤𝘵𝘪𝘷𝘦 𝘦𝘹𝘦𝘳𝘤𝘪𝘴𝘦. I use assessments to uncover which muscles are too tight and which are too loose.
Depending on what we find, you’ll stretch certain muscles and work out others.
The key is just knowing what to do with which muscles and the correct form to practice!
With these procedures in place we can work towards 𝘳𝘦𝘥𝘶𝘤𝘪𝘯𝘨 𝘺𝘰𝘶𝘳 𝘣𝘢𝘤𝘬 𝘱𝘢𝘪𝘯 and feeling more mobile in no time!!
Book a 𝘧𝘳𝘦𝘦 consultation with me to talk for 30 min about what’s got your back on 🔥
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Kansas City, MO
64105