A couple weeks ago we wrote about the common gym mantra, ‘no pain, no gain’ and when to listen to your body and find the source of your pain.
Another important aspect of our training program is matching the cardio workout with your age and current fitness level. The best way to do this is to watch your heart rate.
Your target heart rate is calculated by subtracting your age from 220 and multiplying by the intensity of the workout. Find your target heart rate by looking across the row that is closest to you age. Continue reading No Pain, No Gain… Or is it? Target Heart Rate
There is a gym mantra we have all heard, “No Pain, No Gain.” It has been used by trainers in workouts, by athletes in commercials, and quoted by great athletes. Certainly when working out your body is exhausted, fatigued and put under stress that it would not have while sitting on the couch. But when does the ‘pain’ you are feeling, prevent you from reaching your athletic and wellness potential?
Not all pain that you feel during your workout originate from the workout itself. We have a variety of patients at our clinic and in our 8 Weeks to Wellness program. There are patients with pain from an old injury, and those with pain from a very recent injury. Some patients’ x-rays show good spinal alignment, while others have poor spinal alignment.
The alignment of a person’s spine can affect outer extremities of the body. A patient with one hip slightly higher than the other may complain of knee pain believing the problem is entirely in the knee but not realize where the problem is originating.
We can only feel 10% of what is going on in our bodies.
At the start of the 8 Weeks to Wellness program we will do an exam and test your functional movements. During the functional movement testing we will identify areas of your body that do not pass these range of motion tests.
Our trainers will then focus a portion of your workout with mobility exercises to stretch and strengthen the area(s) you failed in the functional movement tests. By focusing on these susceptible areas, you will be able to help prevent future injury during your workouts.
While we expect you to be sore a couple days after your group workouts with our trainers, let us know if it exceeds normal post workout soreness. Normal soreness might mean you’re sore stepping out of bed in the morning, going up and down the stairs or lifting groceries. Stretching and your outside cardio usually helps relieve the normal post workout soreness.