Posts Tagged as: Strength Training
Our bodies go through tremendous changes from birth to death. Many of these changes are similar from person to person up to when we hit our "peak" health state where our bones and muscles tend to be at their strongest. This is typically around 25 years old. After 25 is where we can start to see more changes from person to person.
The good news is that those who prioritize their health by eating fairly well and putting effort into their physical fitness can keep that peak state for another decade or so, usually into the mid to late 30's. The mid to late 30's is where you can really notice huge differences between people who work on their health and those who don't. Those who maintain a good diet, sleep well, keep their mindset right and exercise consistently will have a very slow decline from their peak body health over several decades where muscle and bone density will only very gradually diminish. However, for those who don't put an emphasis on their health, this is the time you'll start to see more severe dropoffs in health. You know you've seen people who are in their 50's but look like they are over 70. On the other hand you've seen people in their 70's and they look like they are 10-20 years younger.
If you're reading this and you're over 25 don't worry. Starting an exercise program and improving your diet at any age will still give you significant health benefits. The biggest thing is to start today.
We also now know that our DNA doesn't control our health destiny as much as we once thought. In fact, at most only about 5% of all diseases are caused by "bad" genes. The other 95% of poor health issues actually have to do with things like lifestyle and environmental factors. The best way to think of this is that while you may have your parents' genes, you don't have to have their health. For good or bad, your health is truly under your control!
If you're struggling to get started, find something to motivate you. It might be that you want to be able to physically play with your grandchildren as they get older. It might be that you just want to feel much better every day. Find your "why" and use that to get moving. If pain has been holding you back, that's what chiropractors are for. If you don't know what to eat Google either the Mediterranean Diet or Keto Diet depending on what you're going for. They are 2 of the most studied diets related to longevity and fitness. If you have any other health questions definitely give me a call!
-Dr. Adam Sagedahl
With so much health information at our fingertips these days that it's easy to get overwhelmed and just give up. Most of what you see when it comes to improving your health is likely diet related. One day something is a superfood and then next it's the worst possible thing you can eat. A huge problem is that too much of what's out there is either completely inaccurate, or often spun in a way to sell a product that really isn't worth the time, money or effort for the (lack) of results you're going to get. While diet is very important, if you want to finally start seeing REAL improvements in your health in 2019 here are my top 3 things you need to work on FIRST before stressing out about what you're eating.
#3 - Sleep. Getting enough sleep cannot be understated. Most people do not recognize the extreme importance of sleep. Your body needs between 7-9 hours of sleep per night. Research has shown that getting less than or more than that consistenly will lead to poor health and disease over time. Sleep is the time when our brain is literally "cleaned" of the stresses it takes on from the previous day. It's the time our body is refreshed in order to function at our best the next day. While there is some evidence that a very small portion of the population is genetically capable of staying relatively healthy with less sleep, the odds are that you are not part of that population so it's important to prioritize your schedule to get the right amount of sleep if you want a longer, healthier life.
#2 - Mindset. Yes, "how" you think and what you consistently think about matters big time for your health. This probably should be ranked as the most important part of gaining good health because it really is going to determine everything you do in your life. It may be the most difficult part of improving your health to train and something that most people don't really pay attention to on a day to day basis. It's not just about thinking positively all the time. A healthy mindset is something that needs to be learned and practiced over a long period of time. Every single thought we have creates a cascade of chemical reactions in our body that plays a role in determining which genes are expressed from our DNA and which ones are supressed. This means that depending upon how we think on a daily basis we are either upregulating or suppressing genes for good health or poor health. It's the science of epigenetics and it's pretty fascinating stuff! I promise you that if you haven't heard about it yet you will very soon. There is a lot to learn about having a healthy mindset so in case I lost you on the science terms here are my current top 5 favorite people that I'd recommend to follow to learn more about how to think to reach your full potential:
1. Tom Bilyea - Founded Quest Nutrition and now runs Impact Theory - a company dedicated to teaching people about reaching their full potential.
2. Gary Vaynerchuck - He tells you exactly what you need to do in order to be happy and successful in life. You'll get no BS from him and he speaks the often difficult to hear truth but if you take it as a learning tool you'll be on your way to a great mindset on life.
3. Joe Dispensza - Neuroscientist/Chiropractor who is a world renowned expert on spontaneous healing of chronic disease and the science of epigenetics. He teaches people how to learn to truly take control of their thoughts and has seen unreal tranformations and healing of things most people think of as uncurable.
4. Tony Robbins - Everyone has heard of him but maybe never actually listened to his teachings. THE #1 expert on human psychology.
5. Ed Mylett - MaxOut with Ed Mylett. Very inspiring and motivates you to work on becoming your best.
All of these people have a huge Youtube presence, meaning it's free to listen and watch tons of content and it's definitely worth your time to look into. The best way I've found to learn about a healthy mindset is to stream their content to my earbuds while working out on a very consistent basis. You'll not only be inspired to get way more out of your workout, you'll train your brain at the same time! And speaking of workouts....
The #1 thing you can do for your health...
Exercise. Plain and simple. There's no easy way around this one. It can be difficult to start because it takes time and effort and can make you sore and people hate it and whatever other excuse you can come up with...but you have to realize that your life is worth it because not only is it guarenteed to give you results if you put in an honest effort, you literally ONLY get one body and you are the ONLY person who can do it for you. Find something that keeps you going. The BEST exercise you can do for your health is resistance training of some sort. That means you need to be using your muscles to push or pull against resistance - even if it your own body weight. Research shows that not only is resistence training the best way to lose weight, it's also the best way to keep the weight off long-term and the best way to keep your bones strong as well. ***Muscle strength is the only health marker that independently correlates with your mortality as you age. That means that doctors can look at muscle strength alone and know which of their patients will likely live the longest. There is no other measurement that can by itself give us that kind of indication of health. Exercise is also important because every part of our body NEEDS movement to function optimally. Specifically, our joints have to be able to move freely. This is actually why I named my clinic "Full Motion Chiropractic"! A joint with full motion is a healthy joint. Joints can lose their full motion and become "fixated" or "stuck" which can lead to nerve irritation that causes things like neck or back pain, or even headaches. Injuries, poor posture, sitting too long at a desk or doing repetitive activies are all things that can lead to this. Seeing a chiropractic physician on a regular basis keeps your joints mobile, thereby preventing pain and helping your nervous system operate at it's highest level.
Of course when it comes to health the one thing a lot of people primarily focus on is diet. It's typically what stresses people out the most when trying to lose weight. While diet plays a very important role in our health, it's often emphasized so much that it can become an unsustainable and unhealthy focal point. Our bodies are surprisingly capable of pulling out many of the nutrients it needs from even some of the worst foods you can imagine. If you are trying even a little bit to get some fruits and veggies in each day and not eating a ton of sugar or highly processed foods you will likely at least be at the baseline of what you need nutritionally. However, to reach your full health potential you will need to have some focus on what you eat. Unless you are a body builder, professional athlete or working to be in a physique contest, eating relatively healthy will likley suffice. The info on eating healthy is literally everywere but if you want to know the best diet then just Google "Mediterranean Diet" and follow that pretty closely and you'll be good!
Want to feel the best you've ever felt in 2019? Learn how to think correctly with a proper mindset for continual success, sleep 7-9 hours per night and get (or stay) active with resistance training exercises as many days per week as you can. The blueprint is there. The time is now.
There's a saying I'm sure everyone has heard before, "Move it or lose it!" This is usually said when someone wants someone else to get out of their way for whatever reason but when it comes to your health it is a true statement.
Our bodies crave movement. When we sit or lay still for long periods of time there are actual physical adhesions that form between our muscles and joints that often eventually turn in to what we feel as "knots". When we go too long without putting our joints and muscles through their full range of motion scar tissue can start to form around those joints. This can actually start to take place within 7 days! So if you aren't an "active" person, it's time to start, otherwise when it comes to "move it or lose it" you WILL lose it.
When it comes to health, our bodies peak at around age 25 in terms of the amount of muscle and bone density. This is when we can potentially be the strongest and healthiest if we do everything else right. It's the time when you hear about an athlete being in their "prime". The physical differences will start to be seen soon after age 25 between those who are active and those who are sedentary. Those who maintain a healthy lifestyle can keep this "peak" body composition for another decade or so until around their mid 30's but then age will eventually start to take it's toll on everyone. This change will come MUCH more slowly for those who are active but it will also come MUCH more quickly for those who aren't.
You've seen 80 or 90 years olds who are still out running marathons and you've seen 70 year olds who are in nursing homes. Genetics plays a small role but for the most part how you are in old age will be a direct reflection of the choices you make as a 20, 30 or 40 year old.
Chiropractic care can help play a role in all of this because adjustments help break through these adhesions that impair our nervous system and cause pain. It's hard to want to be active if you are in pain all the time. Seek out a good chiropractor, start slowly with some easy exercises or better yet work with personal trainer, try out some massage therapy and just do your best to eat mostly well without cutting things out cold-turkey because that's not sustainable and you'll be well on your way to living longer and better. It doesn't have to be complicated but if you don't start then you'll be on a path that you don't want to go down.
Call 612-655-3073 or email me if you have any chiropractic or health questions! If you live or work near Hopkins, MN and want to see what chiropractic care can do for you requesting an appointment online is easy to do. Hope this helps on your journey to be the best you can be!
We all want to be fit and healthy but for some it's much harder than for others. Why is that? For some being healthy seems to come so easy while others seem to really struggle. The ones who struggle often don't realize how much effort those who are healthier put into getting there while those who have attained good health often wonder how someone could just ignore their health, without realizing there's usually a lot more deep-seeded issues to those peoples' struggles.
Probably the #1 influencer on your health is how you THINK. It is the primary reason we do anything really. For instance, except in rare cases, your genetics control only a small fraction of what your health potential can be but people constantly use their genes as an excuse. Genetics do set limits on things like how tall you might be or if it's easier for you to gain or lose weight or what color hair or eyes you have. They also play a role in fat distribution in our body meaning some people will never achieve the physique of a bodybuilder but again that's no excuse to not exercise either. The important take away is that while genes have some influence over our physical body it's how we perceive exercise that determines whether we do it or not.
The hardest part of exercising is getting started. Your mind has to be prepared for this part or you will just end up quitting right away. If you go into a new exercise routine constantly thinking that you don't like to exercise or that it's too hard or that you don't have time for it then you won't. However if you go into it with a positive mindset that is prepared properly for the challenges and ready to change your life for the better then you can and will succeed. A recent study tested people riding a stationary bike while performing "self-talk" with positive phrases like "feels good" over and over and showed that this positive feedback to the mind lead to much greater ability to pedal further before exhaustion set in leading the scientists to believe that our mind is likely more in control than our actual muscles when it comes to physical activity. Creating the vision in your head of the positive benefits you are receiving as you exercise is key. Any negative thought will kill momentum.
The hard part is that training your mind takes time and can be very difficult, especially if you've had a lifetime of struggling with exercise or you don't see yourself as someone who can do this. The good news is that this type of positive thinking can be learned by anyone. You just have to give it a chance - again and again and maybe again sometimes before it clicks with you. You have to realize and tell yourself that it's ALL in your head. A big hangup for people at gyms is that they worry about what others are thinking of them. I promise, no one else at the gym is worried about what you are doing while in fact the vast majority are probably worried about that same thing for themselves!
Life is way too short to be worried about what others think, especially when you're actually trying to better yourself. Put on some headphones and play your favorite music, or do what I often do and listen to some motivational videos on Youtube while you workout. It'll put you in the right mindset.
Start slow, ask the trainers for help if you have questions, but most of all be mindful of the benefits you are giving yourself. Use the initial pain you might feel as you begin as motivation not as a barrier. It's likely going to take several weeks before you really feel the difference, but you will definitely notice. You'll have more energy, sleep better, and best of all, being in the right mindset will become easy. It may sound crazy now but you'll actually get to a point where you'll want to workout!
Nothing is more important for our health than physical activity. Our bodies have to move or they can't survive. Muscles deteriorate, flexibility decreases and bones become weak and susceptible to fracture if we don't use them. Resistence training, like weight lifting, is actually the best way to lose weight long-term and it's the only real way to make our bone density increase, even as we age!
Exercising is difficult. Most people don't see it as a fun activity until they've been doing it for a while. Getting started is the hardest part. You may even have some pain or minor injuries along the way. Chiropractic care goes a long way in helping you deal with any of these potential setbacks by helping your joints and muscles to both function better and heal more effeciently from injuries that may arise so be sure to have a good chiropractor along the way. There's nothing more important than your health. Take care of it. Find a way. You likely will need to first work on how you THINK to get that good health you've wanted for so long.
If you're like many people, you put up with from some kind of aches and pains. We see many office workers in our Hopkins, MN clinic whose lives are disrupted by some kind of back or neck problems. The good news is, research shows that strength training can help lessen pain.
A Danish study followed 42 women who were plagued by trapezius pain. The trapezius forms a triangle between the neck, shoulders, and upper back, and is a typical source of neck and shoulder pain in office workers. All of the women in the study did repetitive work throughout the day at their jobs.
The women were randomly placed into one of three different groups:
- The first group practiced strength training workouts for 20 minutes, three times a week. Each workout included three out of 5 high-intensity exercises designed specifically for the neck and shoulder muscles.
- The second group did leg workouts for 20 minutes, 3 times a week. They used stationary bikes, and left their arms to hang relaxed at their sides.
- The third group were given guidance on "workplace ergonomics, diet, health, relaxation, and stress management for a total of (one hour) per week but were not offered any physical training."
Researchers carefully documented the womens' muscle strength at the beginning and end of the study, and noted their levels of neck discomfort each week.
Though all of the women maintained their jobs during the study, those who performed strength exercises shared a 79% drop in the intensity of their pain. The women in the second and third groups mentioned no significant pain relief.
If you have problems with neck or back pain, it's important for you to know that there are natural solutions. In our office, we can work with you to create a treatment plan that combines chiropractic care and specific exercises to help you get out of pain.
Give our Hopkins, MN office a call today at (612) 655-3073 to arrange an appointment.
Andersen LL, Andersen JL, Suetta C, Kjaer M, Søgaard K, Sjøgaard G. Effect of contrasting physical exercise interventions on rapid force capacity of chronically painful muscles. Journal of Applied Physiology. 2009;107(5):1413-9.
Research suggests that not only can chiropractic relieve sports injuries, it may even give you a competitive edge. A study published in the Journal of Manipulative and Physiological Therapeutics found that frequent chiropractic neck adjustments can boost grip strength. The findings could have crucial benefits for athletes in racquet sports, martial arts, or baseball.
The trial included 18 professional judo athletes who received either chiropractic care or a sham therapy. Researchers used a hydraulic dynamometer to gauge the force of athletes' grip strength directly before and after each treatment. The authors specifically evaluated grip strength because martial arts rely on signifcant upper-body strength. Treatment consisted of three chiropractic neck adjustments. The participants treated with chiropractic had statistically significant improvements in grip strength, whereas the sham therapy did not produce significant effects. Typically chiropractic enhanced grip strength by 10 to 16 percent.
So if you’re looking to upgrade your athletic performance or heal from a sports injury, visiting our office in Hopkins, MN could be your secret weapon. Dr. Sagedahl is seasoned in treating athletes with a diverse range of ages, ability levels, and sports focuses. Dr. Sagedahl can help you correct muscle imbalances or underlying musculoskeletal issues that could be impeding your performance. With exercise rehab, chiropractic adjustments, and massage, our comprehensive chiropractic care could allow you recuperate between workouts and prevent injury. Call our office in Hopkins, MN today for effective sports injury care and prevention.
Botelho, Marcelo and Bruno Andrade. Effect of Cervical Spine Manipulative Therapy on Judo Athletes’ Grip Strength. Journal of Manipulative and Physiological Therapeutics. 2011; 35(11): 38-44.