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

Whole Foods

 

This era has unlimited food on the supermarket shelves. We’ve got plenty of meats, vegetables, grains, oats, dairy products etc. However, not everything on the shelves is safe to eat in the long run. But there will always be one part of the supermarket that’s always going to be reliable and delicious; that’s whole foods.

 

So what are whole foods? Whole foods are a group of foods that has not been processed or went through minimum processing before being put on the shelves. Previously fresh meat and oils were also considered in the category. However, now that some meat contain antibiotics and hormones while we now know that even some oils are heavily processed before distributed. So nowadays, whole food are mostly fruits and vegetables that have not been processed or refined. Oats, legumes, beans are some of them.

 

cont.

 

So why are whole foods recommended so much? Firstly, they are not processed. This means, there are no additives in there. This means that everything is natural. The human body is made for digesting natural foods. Due to these additives and extra processing, it causes gut inflammation. Since out gut is inflamed, it’ll slow down any other healing process and make it look like there is a belly. Secondly, it decreases the chance of cancer, diabetes, heart diseases and other health problems.

This comes back to it being unprocessed again. When processing food plenty of chemicals, MSGs, fats and oils are added to a product. This chemical mixture is like a time bomb that is going to explode in your body. A build-up of these may causes unhealthy reactions in your body leading to cancers. Finally, they overflow with healthy nutrients. These food were literally designed for the human race to keep us going! They are filled with everything we need. Don’t get me wrong, supplements are extremely useful when used correctly. But most of our daily nutrition is already lie in whole foods!

 

So next time you pick up something from the supermarket, think bigger picture than is it yum? Whole food can be just as tasty if prepped right! So make sure you read the label carefully and choose what’s best for you body!

 

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.

 

Whole Foods | Herry Lawford | Flickr

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.

Eat To Live – Dr Joel Furhman

Eat to Live – Dr Joel Furhman

Do YOU want to change your life?

Would you like to get rid of your pain?

Do YOU want to become healthier?

Would you like more energy?

Do YOU want more happiness?

Would you like to say goodbye to your headaches and migraines?

Do YOU want to say goodbye to your heart disease, arthritis, autoimmune conditions, chronic illnesses and diseases?

Do you want to say goodbye to the medications you’ve been made to believe you need?

READ THIS BOOK CALLED “EAT to LIVE” AND CHANGE YOUR LIFE!

Eat To Live by Dr Joel Furhman

Here are some videos you can watch too:

Video 1 : 19 minutes

Video 2 : 1 hour 44 minutes

[embedyt] https://www.youtube.com/watch?v=E4katnfHzXA[/embedyt]

Eat to live

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.


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

5-Minute Stretch – Total Body Cool Down

We’ve been over a general warm up routine you can do before your training sessions in our blog a couple of weeks ago, so today we’ll be going over a quick and effective cool down routine that will help with muscle recovery and promote blood flow. This routine is essentially made up of stretches so don’t push your stretch too far passed the point of comfort. Also, avoid bounce into your stretches as it may lead to a pulled muscle and it doesn’t help in any way.

As always, make this your own by adding in anything you may know and taking out anything you’re not comfortable with or not feeling.

When performing this routine just focus on your breathing by taking full breaths and slowing it down.

Here we go:

Overhead Tricep Stretch (30 secs/side)

  • Stand with feet shoulder width apart and raise your elbow while reaching for your upper back with the same hand
  • Use your other hand to pull gently
  • Repeat on the other side

Image result for overhead tricep stretch

Wrist Stretch (30 secs/side)

  • Stand with feet shoulder width apart and reach out in front of you with one arm (palm facing down)
  • Point your fingers towards the floor by bending your wrist and use your opposite hand to pull gently
  • Then point your fingers up towards the ceiling and use your opposite hand to pull genlty
  • Repeat on the other side

Image result for wrist stretch

Cross Leg Stretch (30 secs/side)

  • Stand with one leg crossed over the other
  • Flex your torso forward and reach for the foot of the straight leg
  • Cross the other leg and repeat

Image result for crossleg stretch

Glute Stretch (30 secs/side)

  • Kneel and place your shin flat in front of you
  • Sink your hips and relax into the stretch
  • Repeat on the other side

Image result for pigeon stretch

Cobra (30 secs)

  • Lie face down and raise your torso up with your arms
  • Keep your thighs on the floor, core engaged and look up

Image result for cobra stretch

Prayer Stretch (30 secs)

  • Start by kneeling and sit back on your heels
  • Lower your torso toward the floor

Image result for prayer stretch

And it’s as easy as that! Don’t forget to breathe into every stretch and hydrate well after your training sessions to maximize recovery.

 

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, STRETCH AND HEALTH ADVICE.

This blog is sponsored by Little Ninja & Priorityfitness

 

Important Habits To Keep The Weight Off

There is a lot of information and weight loss programs out there claiming to help you rapidly lose weight that say something like “how lose 20 kilos in 3 days”. Losing extreme amounts of weight in a short period of time will often require unsustainable habits.

If you are serious about weight loss the most important thing isn’t to lose it quickly but to keep it off once you lose it.

There are a few key behaviours and habits among people who have shed body fat and kept it off. None of them should be surprising!

1) Cognitive restrain:

this means you must have a way to help stop you from overeating. This can be things like: restricting the amount of time you eat during the day (known as intermittent fasting), limit intake of a food group (usually fats or carbohydrates for example).

To keep you on track it will be useful to use a food journal, weighing yourself to monitor weight change (keep in mind that most people will fluctuate up and down couple of kilos throughout the day so you want to look at long term trend over weeks) or taking body measurements. Keeping regular tabs will help you adjust what you are doing so you don’t get too far off track.

2) Regular exercise:

Regular exercise will increase the energy you use in a given day so you aren’t storing excess bodyweight. Exercise also helps your brain better recognize satiety signals so you don’t eat as much!

3) Long term focus:

like anything worth having in life, financial independence, a university education or mastering a trade, maintaining a healthy body takes short term sacrifice for long term gain. From time to time you can have a treat, but when treats become the norm they are no longer a treat.

4) Social support:

Having someone supporting you on the journey will hugely help you in reaching and maintaining a healthier weight. Such as joining a boot camp type training facility or sports team or even an online forum can help give you outside support to reach your goals

-Karfopoulou, E., Anastasiou, C., Avgeraki, E., Kosmidis, M., & Yannakoulia, M. (2016). The role of social support in weight loss maintenance: Results from the medweight study. Journal of Behavioral Medicine, 39(3), 511-8.

-Kraschnewski et al. (2010). Long-term weight loss maintenance in the United States. International journal of obesity (2005), 34(11), 1644–1654.

-Kruger et al. (2006). Dietary and physical activity behaviors among adults successful at weight loss maintenance. The international journal of behavioral nutrition and physical activity, 3, 17.
Nicklas et al. (2012). Successful weight loss among obese U.S. adults. American journal of preventive medicine, 42(5), 481–485.

 

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

Healthy diet, fitness tips for home > Schriever Air Force Base > Article  Display

Core: 7 Exercises

Core: 7 Exercises

[embedyt] https://www.youtube.com/watch?v=jjEpyNWulh0[/embedyt]

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.

Core Exercises Fitness Model - Must Link to https://thorou… | Flickr

Core: Glute Bridge (5/7)

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

To Schedule Your Appointment at Revolution, E-mail or Call us on 09 418 3718. You can also book online.

 

Fun Vacation Workouts Without a Gym - [Where Can I FLY ?]