Cool Down: Why or Why Not

A couple of weeks ago, we talked about the importance of warming up and how it was crucial before we jump into our workout. So today we are going to skip the workout and head straight into the cool down and why it’s important to do a cool down after. Some of you may think cool downs are a waste of time and it is extremely boring. I was on that boat myself not too long ago until I decided to give it a go and see what the difference was. So let’s go through a couple of important reasons why you should always cool down after a big workout.

 

  1. It can lead to a reduction of lactic acid build up. After a big workout, our muscles secrete a large amount of lactic acid. It is this lactic acid that causes our muscles to be sore. So to prevent muscle soreness it is best to reduce the amount of lactic acid continually building up. Research has shown that doing a warm down such as a slow paced walk or a gentle stretch is the most effective way or reducing lactic acid. So if you don’t like sore muscles the next day, do a warm down!
  2. A warm down prevents venous pooling of the blood in our extremities. This pooling of blood in the extremities may lead to dizziness and fainting. This is because when we are exercising our sympathetic nervous system comes into play. When we are in this state, our blood pressure and heart beat rises. When we stop moving, our body switches over to the parasympathetic state. In this state our blood pressure drops. Because of the sudden drop of blood pressure, the blood will have gathered into your extremity and not enough blood would’ve been pumped into your brain. Due to the lack of oxygen in the brain, it can cause dizziness and fainting.
  3. It’s a great time for reflection. After every sports game or workout, it is a good time to reflect on how well you did and what you can improve on. Of course, you always deserve a pat on the back as well after working out. Cooling down is a great way to calm your mind while still being engaged at your previous task.

 

Cooling down is just as important as warming up. It allows us to decrease the likelihood of muscle soreness, prevents dizziness and fainting and allows us a good time to reflect. There are also many great reasons why cooling down is a must after every workout! So remember to spend 5 minutes to either go for a small walk, a stretch or something with low impact after your next work out!

 

Chiropractor Auckland

Contact Revolution Chiropractic – Leading  Chiropractor Auckland

To Schedule your FREE CONSULTATION at Revolution Chiropractic E-mail or Call us on 09 418 3718.  

You can also book online here !


Follow us on Instagram Or  Twitter, connect with us on LinkedIn,  become a fan on Facebook.

SUBSCRIBE TO OUR YOUTUBE CHANNEL FOR DAILY EXERCISE AND HEALTH ADVICE.

 

Fit For Life

Evening Exercise Benefits

 

Whether exercise is done first thing in the morning, in the middle of the day or late in the evening, it should be a staple in your daily routine. We have previously discussed about the positives and the negatives of working out in the morning. So I thought I should do the same but later in the evening.

 

Positives:

  • Your muscles are already at prime function. During the day your body would’ve had time to warm up and lengthen the muscles to optimal tension. Once we prep the muscles , the output would be much more. As a result, you will be able to lift heavier, sprint faster and jumper higher. In another word, you will be at your physical peak in the late afternoon/evenings.
  • Exercising in the evening can help you build muscle faster than working out in the morning. Firstly, this is because you are getting the most out of your workout as mentioned in the point above. Secondly, research has shown that working out in the evening stimulates more testosterone production compared to working out in the morning. Testosterone is one of the key hormones for building muscles.
  • It is a great time to relieve stress. At the end of the day, we are often very tired from our daily chores such as work and tasks. Most of us will have a lot of stress built up, a great way to release stress is to work out. Studies have shown that exercise is great for mental health because it releases endorphins and dopamine. Both hormones are responsible for metal positivity.

 

 

Negatives:

  • Although it is a great way of releasing stress, it is also very tempting to skip evening workouts. This is because by the end of the day most of us are very tired and we would just rather go home, curl up and watch Netflix. The best way to get past this hurdle is to force yourself to go to the gym before you enter the house and once you enter, you can treat yourself with something good.
  • Intense exercise late in the evening can cause a spike in heart rate and adrenalin. This may alter your sleep quality in the evening. We can see this in competitive sports or any high intensity work out. This is because your body will be in a fight or flight response and it has not settled down yet. To counter this problem, the best way is to try do something relaxing before you sleep to allow your body to calm down. Stretching is one of the best ways to calm your nervous system down and it is a great way to warm down your body.
  • Distractions may occur. This is because it is during this time when people are usually free. This means there will be plenty of gatherings, hangout sessions or some recreational activities. Due to these social aspects, we may forget or prioritise those events before exercising. To work around this issue, try set specific days and time dedicated to your exercise program. Those days will not be altered against most events. This will help you to create a healthy habit for you to get into.

 

There are many positive and negatives when it comes to working out in the evening or morning. Personally, I’ve always been an early bird, so I like to exercise in the morning leaving the rest of the day free. I understand that not everyone is like me so I would say as long as you set yourself a specific time to exercise and stick to it, it is the most important thing.

 

Chiropractor Auckland

Contact Revolution Chiropractic – Leading  Chiropractor Auckland

To Schedule your FREE CONSULTATION at Revolution Chiropractic E-mail or Call us on 09 418 3718.  

You can also book online here !


Follow us on Instagram Or  Twitter, connect with us on LinkedIn,  become a fan on Facebook.

SUBSCRIBE TO OUR YOUTUBE CHANNEL FOR DAILY EXERCISE AND HEALTH ADVICE.

 

Dawn Dusk Evening - Free vector graphic on Pixabay

Ice or Heat for Back Pain

As a chiropractor, I have seen many back injuries. Injuries can be acute or chronic. Many people ask me the same question, Which is better for back pain, Ice or Heat?  I want to put an end to this debate so you’ll know next time what to do for the painful area.

Ice or Heat for Back Pain – Which is better?

Both heat and ice have their advantages and are used for different purposes. Let’s start with the advantage of using a heat pack.

HEAT

Heat packs are great for promoting blood flow. This is because heat causes blood vessels to dilate. As a result, it allows more volume of blood to be pumped through. This has many advantages for the human body.

Firstly, due to the increase in blood flow, more oxygen, nutrients and minerals will be able to flow to the area of damage allowing more recovery and healing to occur.

Secondly, the increase in blood flow can help with muscle pain. This is because all the harmful toxins and lactic acids (which is often the cause of muscle pain) will be flushed away. Leading to healthier cells around the area of damage.

Finally, using a heat pack to promote vessel dilation can lead to the relaxation of muscles. This is because heat increases muscle elasticity. The muscles in our body are just like rubber where heat allows for the rubber to be more elastic and further stretched. This leads to tight muscles being able to stretch and relax more.

ICE

Ice or cold therapy does the opposite promoting blood flow, it decreases blood flow. This is because cold temperature and ice packs lead to vasoconstriction (constriction of the blood vessel). There are also benefits to constricting blood flow.

Firstly, it decreases inflammation. After a traumatic incident, the body naturally tries to heal instantly by increasing blood flow suddenly, to allow white blood cells. By constricting the blood flow, there will be a decrease in inflammatory reaction causing less swelling. It is this swelling that compresses nerves which will cause pain in the damaged area.

Secondly, ice can also soothe muscle pain temporarily after an intense workout. This is because it reduces inflammation caused by the workout. This leads to a decrease in lactic acid build-up thus minimising pain in the overworked muscles.

For a brief summary, there are many benefits to both heat and ice therapy. The main point of heat therapy is to promote blood flow allowing for quicker recovery. Whilst, ice/cold therapy helps minimise inflammation in the body by constricting blood flow. As a suggestion, if your pain is chronic I would suggest heat therapy would be the way to go. However, if you have just finished a workout or had a recent injury, ice would be the best way to go. This way you can stop the inflammatory response as quick as possible.

Hopefully, this clarifies the debate of which is better; heat or ice. Next time, you will be better informed about what to do!

When to visit a Chiropractor?

If you are applying therapy to an injury, your a most likely going to benefit from visiting your Chiropractor.

For treatment, advice and relief of acute or chronic pain, you can visit our chiropractic and wellness clinic in Auckland, North Shore. 

Contact Revolution Chiropractic – Leading  Chiropractor Auckland for acute and Chronic pain.

To Schedule your FREE CONSULTATION at Revolution Chiropractic E-mail or Call us on 09 418 3718.  

You can also book online here

Follow us on Instagram Or  Twitter, connect with us on LinkedIn,  become a fan on Facebook.

 

ice vs heat back pain - chiropractor

 

 

Ready to workout? Think again…

 

Warming up before a workout is even more important than you think!

 

How many times have we just jumped into exercising without warming up properly? How many times have we got injured? Well, the two things mentioned above, warming up and getting hurt, go hand in hand. Warming up is extremely important due to a couple of reasons. Firstly, it can help loosen up our joints, muscles, and ligaments. Secondly, it can raise the body temperature and increase blood flow to muscles. Finally, it can help improve our performance in whatever form of exercise.

Warming up is extremely important for the body to prevent injury. Having a good warm-up can help loosen the joints, muscles, and ligaments in our body and stimulate our nervous system. Before we start exercising, our body is stiff, and we cannot move as smoothly as we would like. This puts us in a state which is more fragile. As we warm up, our joints, muscles and ligaments begin to have more laxity gradually. This is because warming up can stimulate the body to create more synovial fluids around the joint, which means we will not be suddenly overstressing any part of the body.

Additionally, it will also increase the speed that nerve impulses travel, leading to improved balance, motor control, coordination, and proprioception. All those components are crucial for doing any sports as it helps with performance and avoiding injuries. As a result, warming up can decrease the likelihood of overstressing your body and minimize any falls or accidents.

 

Functions of Temperature 

 

Warming up our bodies before we exercise can also raise the core body temperature and increase blood flow to muscles. When the body transitions from everyday life to high-intensity physical workout, a host of biological changes happens to our body. That’s why it’s good to ease into it. During our warm-up, breathing and heart rate gradually rise, leading to an increase of energy increase. Due to the increase in energy exertion, the body gradually warms up. Additionally, with heart rate rising, the muscles will be supplied with more oxygen. This results in a higher metabolism as the body will need more energy to function at its capacity. Having a warmer body temperature for our muscles can lead to increase elasticity in the muscles again, this can result in decreasing the chances of any injuries

.

Effects on workout

 

Finally, warming up can increase our performance. This is due to two reasons; the alterations in the body and the change in mentality. As mentioned in the paragraph above, a good warm-up can increase our metabolism, helping reach one’s performance potential. A thorough warm-up can change our mindset and mentally prepare for the upcoming task. With most sports and workout, it requires high levels of alertness and concentration. This adjustment in mindset can enhance the concentration on technique. With better technique again, it can lead to a decrease in injury. Andrea Pirlo, a famous footballer once said, “We play football with the head. Your feet are just tools.” This quote cannot more relatable with any sports or workout. The first change that occurs should be in your mind before you start performing. This is where an excellent warm-up comes into play.

Warming up is often overlooked by many amateurs or people who have just started to exercise. It can be argued it may be one of the most important aspects of the workout. Warming up properly can help loosen the muscles, ligament, and joints in the body, and it can help raise our core body temperature. Both of these can diminish the chances of injury. Most importantly, though, it can help mentally prepare us for the workout, exercise, and game that’s coming up. So before jumping straight into it next time, arrive 15 minutes earlier to prepare and get a good quality warm-up.

 

Chiropractor Auckland

Contact Revolution Chiropractic – Leading  Pregnancy Chiropractor Auckland

To Schedule your FREE CONSULTATION at Revolution Chiropractic E-mail or Call us on 09 418 3718.  

You can also book online here !


Follow us on Instagram Or  Twitter, connect with us on LinkedIn,  become a fan on Facebook.

SUBSCRIBE TO OUR YOUTUBE CHANNEL FOR DAILY EXERCISE AND HEALTH ADVICE.

Tips for Outdoor Running

Outdoor running

The weather’s getting nicer and you look outside and think “why not take my running to the next level and hit the great outdoors?”

Great idea. Outdoor running is a great way to get some fresh air, enjoy your surroundings and work some stabilizing muscles that don’t necessarily get worked on as much when running on a treadmill.

However, running can be quite taxing on the body and can be even more so when running on uneven surfaces outside. So we’ve got some tips for you to make sure you’re ready for the transition.

Warm-up/cool-down

-Your warm-up and cool-down is important to prevent injury and ensure that you’re getting the most out of your run.

-Make sure to get a good dynamic warm-up in before you set off for your run. This can include lunges, squats and leg swings. This is important to warm your muscles and prep them for the run.

-After the run is over, be sure to cool-down and lower your heart rate with some static stretching.

Set your running route

-When you’re running, the last thing you want to think about is whether you’re going in the right direction or wondering where you are.

-Before embarking on a new route, be sure to map it out. Know how to navigate it by walking the route beforehand.

-You can also buddy up with someone who has done the route before and is familiar with it.

-For ideas on what routes to run, you can check out running forums to inform yourself on popular trails and parks that people recommend.

Gear up

-When running, footwear is key.

-Your everyday running shoes are fine for running on the treadmill, but when you’re hitting dirt, gravel or slippery slopes, it’s crucial that your shoes have the appropriate tread to avoid any falls and injuries.

-Supports may also be necessary depending on your particular case so it’s always helpful to consult with a professional about this.

Start slow

-Outdoor running can be more demanding on your muscles, joints and bones, which can lead to injuries like shin splints and knee pain.

-Start with shorter distances on flatter terrain and work your way up to longer distances, uneven terrain and hills if you’re up for it.

Pace yourself

-Don’t push yourself to run at the same pace you would on a treadmill – it’s not the same terrain.

-Start at a comfortable pace and gradually increase it as your body gets used to the conditions.

There are many additional benefits of outdoor running, but the risks also increase. To ensure that you understand how to do it safely and effectively, consult with your structural chiropractor or other health professional.

 

Chiropractor Auckland

Contact Revolution Chiropractic – Leading Auckland Chiropractor

To Schedule your FREE CONSULTATION at Revolution Chiropractic E-mail or Call us on 09 418 3718.  

You can also book online here !


Follow us on Instagram Or  Twitter, connect with us on LinkedIn,  become a fan on Facebook.

SUBSCRIBE TO OUR YOUTUBE CHANNEL FOR DAILY EXERCISE AND HEALTH ADVICE.

This blog is sponsored by Little Ninja & Priorityfitness

Woman Running Free Stock Photo - Public Domain Pictures

Chiropractic for Running Injuries

At Revolution Chiropractic, we equip our structural chiropractors with the tools necessary to help you run better. And in addition, to recover from your running injuries faster, and prevent running injuries before they even start!

During the assessment, the structural chiropractor will obtain information about your running habits. They’ll look at your gait, biomechanics, footwear, strength, mobility, and spinal health. Since the tissues in your body interconnect and depend on each other for a function like gears in a machine. The structural chiropractor must look at all of these components to address your body as a whole.

They will take all this information to develop a care plan. As a result, that will help you recover and provide you with the necessary education and tools to prevent re-injury.

Your care plan may include adjustments, active rehabilitation, and exercises. You may also receive nutritional advice to reduce inflammation in your body and facilitate tissue healing.

If required, your Structural Chiropractor may advise on footwear and other external factors. Such as running surfaces and frequency. They will teach you exercises to address muscle imbalances and improve your technique.

If necessary, they will refer you to other professionals that will complement your care and get you better faster.

If you’re a runner, then you know that going through an injury can be a huge nuisance. It can also interfere with your regular running routine. That’s why we recommend strategies that promote prevention and optimization.

Call us today to book your complimentary consultation with one of our experienced practitioners who will assess your mechanics, analyze your running habits and provide you with an individualized care plan to prevent injuries.

 

Looking for a Chiropractor in Auckland?

Contact Revolution Chiropractic – Leading  Sports Chiropractor Auckland

To Schedule your FREE CONSULTATION at Revolution Chiropractic E-mail or Call us on 09 418 3718.  

You can also book online here!

Follow us on Instagram Or  Twitter, connect with us on LinkedIn,  become a fan on Facebook.

SUBSCRIBE TO OUR YOUTUBE CHANNEL. FOR DAILY EXERCISE AND HEALTH ADVICE.

This blog is sponsored by Little Ninja & Priorityfitness

File:Man Running Scared Cartoon Vector.svg - Wikimedia Commons

Should I Warm Up Before & Cool Down After Exercising?

Throughout any intense exercise session, the body is handling stress and has a risk of injury. This can be minimised by warming up and cooling down before and after your workout.

Before getting into your sport or strength training session, you want to get a warm up. This is going to prepare your body for exercise and increase your heart rate and breathing. Ideally, your warm up routine will consist of two-parts: a general warm up and specific warm up.

The general warm up

consists of jogging, biking, rowing or any other cardio exercise followed by dynamic stretching. Dynamic stretching is not your typical “touch your toes” stretching. It consists of movements that take your joints through their ranges of motion to warm up and stretch the muscles. For example, you can perform leg swings, shoulder circles and bodyweight lunges. The bodyweight lunges serve as a nice stretch for your hip flexors while also adding a little resistance exercise for your quads and glutes to warm them up.

The specific warm up

consists of specific exercises that closely resemble movements that you’ll be performing in your actual sport or training. For example, jumping exercises before getting onto the basketball court or some lightly weighted squats before your leg session in the gym.

The warm up is essential for your performance as it increases blood flow and oxygen to muscles, increases neural impulses to wake up your muscles and, most importantly, decreases the stiffness of connective tissues (ligaments and tendons) to avoid any muscle tears. Studies have shown that a structured warm-up can reduce your chance of injury by more than 50% and that’s on top of helping you perform better!

The cool down

is also important as it helps flush out any lactate (waste), prevent dizziness from blood pooling. It also decreases muscle soreness after your session. It consists of gradually decreasing your heart rate and stretching out your muscles. This also has two parts: general cool down and static stretching/foam rolling.

The general cool down

is similar to the general warm up since you can use jogging, biking or any activity at a progressively decreased intensity. Your aim should not be to sweat and go fast at this point, you just want to go through the motions and let your body slow down to a relaxing stop.

Following your general cool down you can get into some static stretching, which is the basic stretching where you hold stretches for around 15-30 seconds. You can also choose to use foam rollers or massage balls after your exercise to restore length in the connective tissues. The stretching and foam rolling helps reduce muscle soreness, increase muscle flexibility and stimulate circulation to flush out the lactate.

Be sure to hydrate well and eat a healthy meal after your workout to keep your body fuelled and recovering well!

Stay tuned next week for when we’ll take you through our ideal general warm-up and cool-down routine to cover all your bases!

Chiropractor Auckland

Contact Revolution Chiropractic – Leading  Chiropractor Auckland

To Schedule your FREE CONSULTATION at Revolution Chiropractic E-mail or Call us on 09 418 3718.  

You can also book online here !


Follow us on Instagram Or  Twitter, connect with us on LinkedIn,  become a fan on Facebook.

SUBSCRIBE TO OUR YOUTUBE CHANNEL FOR DAILY EXERCISE AND HEALTH ADVICE.

This blog is sponsored by Little Ninja & Priorityfitness

File:Man Doing Warm Up Exercise Cartoon.svg - Wikimedia Commons

 

Core: Plank (3/7)

[embedyt] https://www.youtube.com/watch?v=cceIoBsU2cw[/embedyt]

This blog is sponsored by Little Ninja & Priorityfitness.

Chiropractor Auckland

Contact Revolution Chiropractic – Leading  Chiropractor Auckland

To Schedule your FREE CONSULTATION at Revolution Chiropractic E-mail or Call us on 09 418 3718.  

You can also book online here !


Follow us on Instagram Or  Twitter, connect with us on LinkedIn,  become a fan on Facebook.

SUBSCRIBE TO OUR YOUTUBE CHANNEL FOR DAILY EXERCISE AND HEALTH ADVICE.

 

burpee, plank position, iron, sport, body | Pikist