Spring has sprung (although it seems someone needs to remind Mother Nature!) and with the new season comes several new things at Lifewise. You will notice over the next few weeks some new faces at the front desk: Nancy, Mark, and Neive will be happy to help you book appointments and answer questions about our classes, workshops, and services. I am also excited to announce the addition of a new chiropractor to the team: Dr. Joy Simon will be joining us, starting the end of June. She will be available for treatments on Wednesdays and Fridays. (Finally, chiropractic appointments offered 6 days a week!) what's more, Julia Pilliar will
be starting up a Walking Club next month – stay tuned for details!
Yours In Health,
Dr. Karen Baker
Tuesday, May 11, 2010
The Importance of Strength Training
The Importance of Strength Training
Julia Pilliar, BKin, CPT
Aerobic activities such as jogging, swimming, and cycling are often believed to be the most important forms of exercise. However, cardiovascular conditioning is only one of four components fitness, (cardiovascular conditioning, muscular conditioning, body composition, flexibility) all of which must be maintained for optimal health and well-being. Muscular conditioning includes ENDURANCE (the ability to contract a muscle repeatedly over a prolonged period of time (e.g. holding the plank, doing as many push-ups or squats as you can), and STRENGTH (a muscle’s ability to generate force in a short time period, as in doing a weighted squat, a bicep curl, or picking up a heavy object). Muscular endurance is critical to maintain good posture and prevent repetitive injuries, and muscular strength makes activities of daily living such as grocery shopping and gardening feel easier Muscle is more metabolically active (uses more calories per hour) than fat, thus increasing muscle mass can help to raise your metabolism contributing to a healthy body composition. Strength training also helps to maintain healthy bones and prevent osteopenia and osteoporosis.
Any activity that challenges muscles more than daily activities do contributes to improvements in muscular conditioning. This may include a challenging yoga or pilates class, a body sculpting class, or working with weights, tubing, or doing calisthenics (body weight exercises).. The Canadian Society of Exercise Physiology recommends that healthy adults engage in strength training at least 1 time per week to maintain muscles, and 2 or 3 sessions per week to improve. Just remember, give yourself at least a day of rest in between exercise sessions as this time is needed for muscle repair and growth.
Julia Pilliar, BKin, CPT
Aerobic activities such as jogging, swimming, and cycling are often believed to be the most important forms of exercise. However, cardiovascular conditioning is only one of four components fitness, (cardiovascular conditioning, muscular conditioning, body composition, flexibility) all of which must be maintained for optimal health and well-being. Muscular conditioning includes ENDURANCE (the ability to contract a muscle repeatedly over a prolonged period of time (e.g. holding the plank, doing as many push-ups or squats as you can), and STRENGTH (a muscle’s ability to generate force in a short time period, as in doing a weighted squat, a bicep curl, or picking up a heavy object). Muscular endurance is critical to maintain good posture and prevent repetitive injuries, and muscular strength makes activities of daily living such as grocery shopping and gardening feel easier Muscle is more metabolically active (uses more calories per hour) than fat, thus increasing muscle mass can help to raise your metabolism contributing to a healthy body composition. Strength training also helps to maintain healthy bones and prevent osteopenia and osteoporosis.
Any activity that challenges muscles more than daily activities do contributes to improvements in muscular conditioning. This may include a challenging yoga or pilates class, a body sculpting class, or working with weights, tubing, or doing calisthenics (body weight exercises).. The Canadian Society of Exercise Physiology recommends that healthy adults engage in strength training at least 1 time per week to maintain muscles, and 2 or 3 sessions per week to improve. Just remember, give yourself at least a day of rest in between exercise sessions as this time is needed for muscle repair and growth.
In dedication of Mother's Day
In dedication of Mother's Day
Nicole Zingel, RMT
Most expectant mothers can feel very joyful and excited for the arrival of their soon to be child. At the same time they may also be experiencing the aches and pains associated with the ongoing muscle and skeletal changes of their body that naturally occur during pregnancy.
Some of the these physiological changes that happen are caused by the mother's centre of gravity shifting forward due to more weight being carried in their abdomen and breasts. This anterior weight can increase strain felt in the lower back, gluteal and hip area, and can cause the expectant mother a great deal of discomfort. To compensate for these changes, the mother may lean her upper ribcage back and tend to push their neck and head forward. This compensation can cause pain and discomfort in the neck muscles.
Prenatal massage can help alleviate some of this common discomfort and pain associated with pregnancy. Benefits of a prenatal massage treatment include:
alleviate or decrease common aches and pains
reduced edema (swelling) that is often present during pregnancy
the opportunity to experience a deep relaxed state which can help reduce stress hormones and improve mood
promote a more restful sleep
As a Registered Massage Therapist trained in prenatal massage, I have had the honour of providing prenatal treatments to a number of pregnant clients. Each expectant mother I treat has their own individual experiences throughout their pregnancy, and I can tailor my treatments to each one of them. I encourage any expectant mothers experiencing the aches and pains of pregnancy, to receive a prenatal massage treatment and experience first-hand the benefits it can provide.
Happy Mother’s Day!
Nicole Zingel, RMT
Most expectant mothers can feel very joyful and excited for the arrival of their soon to be child. At the same time they may also be experiencing the aches and pains associated with the ongoing muscle and skeletal changes of their body that naturally occur during pregnancy.
Some of the these physiological changes that happen are caused by the mother's centre of gravity shifting forward due to more weight being carried in their abdomen and breasts. This anterior weight can increase strain felt in the lower back, gluteal and hip area, and can cause the expectant mother a great deal of discomfort. To compensate for these changes, the mother may lean her upper ribcage back and tend to push their neck and head forward. This compensation can cause pain and discomfort in the neck muscles.
Prenatal massage can help alleviate some of this common discomfort and pain associated with pregnancy. Benefits of a prenatal massage treatment include:
alleviate or decrease common aches and pains
reduced edema (swelling) that is often present during pregnancy
the opportunity to experience a deep relaxed state which can help reduce stress hormones and improve mood
promote a more restful sleep
As a Registered Massage Therapist trained in prenatal massage, I have had the honour of providing prenatal treatments to a number of pregnant clients. Each expectant mother I treat has their own individual experiences throughout their pregnancy, and I can tailor my treatments to each one of them. I encourage any expectant mothers experiencing the aches and pains of pregnancy, to receive a prenatal massage treatment and experience first-hand the benefits it can provide.
Happy Mother’s Day!
Eating Right for Cancer Prevention!
Eating Right for Cancer Prevention!
Beginning May 1st, our Nutritionist, Sarah Dobec, will be embarking on a CANCER PREVENTION DIET and LIFESTYLE program to raise funds for CANCER PREVENTION initiatives.
Follow Sarah`s progress and read about the program on her blog - sarahdobec.blogspot.com You can even join her if you like!
If you are interested in pledging her efforts and raising more awareness about a preventative approach to disease, visit the Women’s Healthy Environment Network website:
www.womenshealthyenvironments.ca/cpc/
Beginning May 1st, our Nutritionist, Sarah Dobec, will be embarking on a CANCER PREVENTION DIET and LIFESTYLE program to raise funds for CANCER PREVENTION initiatives.
Follow Sarah`s progress and read about the program on her blog - sarahdobec.blogspot.com You can even join her if you like!
If you are interested in pledging her efforts and raising more awareness about a preventative approach to disease, visit the Women’s Healthy Environment Network website:
www.womenshealthyenvironments.ca/cpc/
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