Health And Exercise Prescriptions ®

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Part 2 of 2 Learn to help control your blood sugar through exercise and diet

Hello readers I hope that the last blog Part 1 helped to get you started on a sustainable road of better health.

Next component is strength training and Cardiovascular prescription to help keep your blood sugar in check.

#1 rule to follow make sure you get clearance from your doctor and monitor your blood sugar before, during and after your exercise. It is extremely dangerous to not monitor your blood sugar.

Why is it important to do a full body weight-bearing workout?

A full body workout includes all of your bodies major muscle groups to be exercised so that your body does not have strength imbalances. When your body get stimulus to all of your muscle groups it helps to decrease fat, gain strength in your bones, muscles and tendons; it also helps to keep your joints lubricated so they glide better. Weight bearing activity also helps to keep blood sugar in check.

How many days a week should I do a full body workout?

You can start with 1-2 x a week if you are a beginner and do 1-2 sets of 15-20 repetitions. After you first 6-8 weeks doing 1-2 sets you can do 3 sets of 15-20 repetitions for another 6-8 weeks. Rest at least two days in between weight lifting sessions. After you have a half a year under your belt you can do your full body workout Monday, Wednesday and Friday starting with 1-2 sets for 6-8 weeks and then after that move back up to your 3 sets M, W, and F. That should be a great start for you to gain fitness safely. Always clear your new exercise program with your primary care doctors.

Here is the full body workout blog post with pictures of machines.

Always warm up and cool down on a piece of cardio equipment of your choice for at least 5-10 minutes. Stretch if you have tight muscles before you get started.

Points to Remember

  • Always warm up before you start exercising
  • Do not lift too much weight to start because your body is not ready if you are a novice
  • IF YOU FEEL ANY PAIN , SHORTNESS OF BREATH, OR ANYTHING THAT CONCERNS YOU STOP
  • Make sure to eat at least 1 hour before you exercise(small meal)
  • Make sure to drink at least 8-16 oz of water 45 minutes before you exercise
  • IF YOU HAVE ANY MEDICAL CONDITIONS OR PREVIOUS INJURIES GET CLEARED BY YOU M.D.
  • Make sure to get enough rest days in; and you should not be sore more than 2 days
  • Make sure to get a goodnight sleep, eat 3 meals and 2 snacks and take your multivitamins daily

Cardiovascular fitness is a key component to making long term changes in your body.

If you are a beginner you should start with 2-3 times a week(every other day) 10-20 minutes of cardiovascular training for the first six weeks. Chose a walking route that is flat to start out.Every six weeks ( Mesocycle 4-6 wks )you are going to change the amount of time and number of days per week that you do your cardiovascular exercise so now you will do 3-4 days per week and 25-30 minutes. If you need more guidance check out this link to my last blog for a walk to run program. https://bellinghamcomplementarycare.wordpress.com/2010/03/25/spring-fitness-30-minute-walk-to-run-program/

Remember to always check your blood sugar and have something sweet if your blood sugar drops suddenly.

Well I hope that this helps you put together a plan to get you blood sugar in check.
If you need help putting a safe plan together please contact me.

Thank you for your time and energy…Be well

Jaime Hernandez

Health and Exercise Prescriptions®

www.healthandexerciseprescriptions.com


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Part 1 of 2 Learn to help control your blood sugar through exercise and diet

Hello readers, I hope the new year has been good for you so far!! Spring is here and it is time to get more active.

Learning about blood sugar and how it affects your body is very important.

Lets learn the basics first. Your blood sugar is regulated through out the day to keep you in homeostasis or balance. If your blood sugar is to low(hypoglycemia) or to high (hyperglycemia) your body can not function properly.

Blood sugar levels outside the normal range may be an indicator of a medical condition. A persistently high level is referred to as hyperglycemia; low levels are referred to as hypoglycemiaDiabetes mellitus is characterized by persistent hyperglycemia from any of several causes, and is the most prominent disease related to failure of blood sugar regulation.

Normal blood sugar levels are;Testing

:Before meals, 70-130 mg/dL

:After meals or snack, 1-2 hours after a meal  Less than 180 mg/dL

Knowing your numbers is important. If you do not know yours schedule an appointment with your doctor ASAP.

Well now you have the basic understanding of blood sugar and what the normal ranges are lets talk about prevention strategies to keep your blood sugar in check.

If you do have a diagnosis and have a blood sugar problem you should be very careful when you start your exercise program. You should check your blood sugar, before, during and after your workout to make sure your blood sugar does not drop to fast and is where it needs to be.

Eating the appropriate meal 1-2 hours before you exercise will help maintain your blood sugar. Also having a protein shake while you are working out can help too.

What does a low glycemic /complex carbohydrates and balance  meal look like?

If you have diabetes you should follow a special diet. Here’s a sample diabetic meal plan that is about 1,600 calories and 220 grams of carbohydrates. Remember to drink two 8-ounce glasses of water with each meal.Also using 1-2 tsp of cinnamon a day can help control your blood sugar; Always get clearance from your doctor.

Breakfast

(360 calories, 52.5 grams carbohydrate)

1 slice toasted whole wheat bread with 1 teaspoon margarine
1/4 cup egg substitute or cottage cheese
1/2 cup oatmeal
1/2 cup skim milk
1/2 small banana

Lunch

(535 calories, 75 grams carbohydrate)

1 cup vegetable soup with 4-6 crackers
1 turkey sandwich (2 slices whole wheat bread, 1 ounce turkey and 1 ounce low-fat cheese, 1 teaspoon mayonnaise)
1 small apple

Dinner

(635 calories, 65 grams carbohydrate)

4 ounces broiled chicken breast with basil and oregano sprinkled on top
2/3 cup cooked brown rice
1/2 cup cooked carrots
1 small whole grain dinner roll with 1 teaspoon margarine
Tossed salad with 2 tablespoons low-fat salad dressing
4 unsweetened canned apricot halves or 1 small slice of angel food cake

Snacks

(Each has 60 calories or 15 grams carbohydrate. Pick two per day.)

16 fat-free tortilla chips with salsa
1/2 cup artificially sweetened chocolate pudding
1 ounce string cheese plus one small piece of fruit
3 cups light popcorn

Remember that you can make any sort of substitutes you would like with using food exchanges, so switching foods with similar profiles.

Next component is strength training and Cardiovascular prescription to help keep your blood sugar in check. That is part two of this series. Stay tuned.

Well I hope this information helps you get started on your way to safely gain health and fitness in a sustainable way. If you have specific questions or need help putting together a plan contact me.

www.healthandexerciseprescriptions.com

Thank you for your time and energy…Be well

Jaime Hernandez

Health and Exercise Prescriptions®


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Why Most People Do Not Reach Their Goals In The Gym. Your Goals Of Losing Body Fat, Gaining Muscle Or Just General Health Depend On The Number Of Sets, Repetitions, And Rest Time

Hello Readers

Well the New Year is upon us and having a fresh start to accomplish your 2013 goals for health and wellness is here. If you need clear and concise plan for your health and exercise program please contact me.

I have worked in the Fitness and Rehab industry for 16 years and I have found that most people working out in the gym do not understand why they are doing the specific  exercises they are doing and why they are doing the specific number of sets, repetitions and rest time which equates to the total volume placed on specific metabolic systems and muscle fiber types in the body to create a physiological response such as body fat loss or muscle gain etc. .

A good way to think about this concept is if you look at a body builder and then look at an endurance marathon runner you are looking at how the body is expressing its self based upon the specific systems needed for the sport. This example clearly shows how endurance expression( aerobic/endurance muscle fiber types “Skinny long muscles”) and muscle gain (anaerobic/ muscle gain fiber types”bulky muscles” ) expression are specific to training. Generally you are not going  to get a marathoner to lift like a body builder and you are not going to get a body builder to run marathon.

What does Sets, repetitions  and rest time have to do with accomplishing your fitness goals in a timely manner? Did you know that it takes twice as long to accomplish your goals if  you are trying to accomplish two goals at once; Example  would be trying to lose body fat while trying to gain muscle.

  1.  Doing the right number of sets, repetitions and rest time can save you a lot of time and effort by focusing your workout specific to your goal.
  2. You need to switch your program every 6-8 weeks to keep your body from plateauing and you can do that by changing Sets, repetitions and rest time.
  3. If you are doing a muscle gain routine while trying to gain endurance it is going to take you twice as long to accomplish your goals and the same with trying to lose body fat while trying to gain  muscle. Be specific in your training so that you optimize your time in the gym.
  4. Exercise is a science and people who really want to accomplish their goals should get a professional to help; especially if you are on medications, have a disease and or a previous injury.

Well I hope this helps you get a more clear understanding of the basic principles of exercise training and how your goals need to coincide with the correct amount of Sets, repetitions and rest time to make your training specific and efficient.

Thank you for your time and energy…Be well

Jaime Hernandez

Health and Exercise Prescriptions ®

Health and exercise prescription's Blog


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What is the deal with free weight training? Is it right for me?

What is the deal with free weight training? Is it right for me?

This is a very common question. People think that lifting weights is for “body builders” and “athletes” I assure you that lifting free weights can be the best and safest thing for general health, helping to prevent injuries and increasing general strength.

Free weight training is a great way to strengthen all of your major muscle groups symmetrically so that you have more balanced strength which is important for joint integrity. Flexibility is also a major component of symmetry.

Lets first talk about your body’s symmetry(Balanced) and A symmetry(unbalanced) and how that affects your posture and general health. Bad posture or muscle imbalances inevitably become an injury or weak spot in the musculoskeletal system which can cause unwanted strain.

  1. Symmetry is important for your body because all of your joints and muscles are at their most advantageous position when in proper posture and alignment. Free-weight training allows you the opportunity to train in specific functional ranges of motion utilizing all of your stability muscles and allowing for a slow increase in weight.
  2. Asymmetry is the opposite of balance. When your body’s muscles are not balanced then your joints wear faster and the impacts of daily task become more harmful on your body particularly your musculoskeletal system. That is why it is Key to include both a stretching and strengthening routine to help your body’s symmetry.

Now that we know what symmetry is lets talk about the components to help the symmetry of your body.

  1. Even strength in your muscles is important for symmetry. Most muscles work in pairs. Two main functions of balance include agonist and antagonist muscles or Opposing muscles. If you have a weak agonist or antagonist muscles then that will lead to imbalance and eventually injury.
  2. Even flexibility amongst major muscle groups is important for strength and symmetry. Once again the rule applies that if you have a tight agonist and or antagonist that you are most likely going to be Asymmetrical and therefore are more susceptible to injury and or loss of function.

Simply put if your body has strength and flexibility deficits then it is impossible to have optimal symmetry/posture and joint integrity for maximal strength and injury free joints.

Well I hope that helps you decide if Free weights can be helpful for you.

If you need helping figuring out what you need to get back your good posture, strength and flexibility contact me.

Thanks for your time and energy…Be well

Jaime Hernandez

Health and Exercise Prescriptions®
http://www.healthandexerciseprescriptions.com

Health and exercise prescription's Blog


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What is that knot in my neck and back? SELFCARE Myofascial/Triger Point Therapy Release For Managing Pain

Hello Readers I hope 2012 has treated you well. My prayers and thoughts go out to all of you over the holiday seasons. Let 2013 be a great year!

Self-care using myofascial release; myofascial means Muscle and Fasciae 

A knot is a shortened muscle/fasciae that is bound up.

This is a big subject so I am going to keep it really basic. 

Basic muscle and fasciae theory 101

  1. A muscle is cell is as long as the muscle from origin (begining) to insertion (the end) and each cell is wrapped with a special tissue called Fasciae and is richly supplied with blood.
  2. For a muscle to move it must contract or utilize the sliding filament theory which states that special motor protein ratchet up the muscle cells to make it Flex and relax. (So if muscles are to tight they can not ratchet up properly)
  3. There are three types of movements that muscle participate in while moving and standing. a.) Concentric means the shortening of your muscle b.) Eccentric means to lengthen your muscle. c.) Isometric means to not change muscle position.
  4. Muscles cells produce energy( less muscle less energy production potential)
  5. Muscles are meant to move daily and go through their full ranges of motion.

Ok well what does all of Muscle 101 have to do with my neck and back pain???

Hmmm good question! Lets put it all together for you so you can better understand what you are doing when you are giving your muscle self care to help get out those knots so that your muscle can function properly.

When a muscle tightens up(or does not go through a full range of motion regularly)  because of stress, repetitive motion or an injury the muscle is shortening it self and therefore the fasciae is shortening as well. If this shortening of the muscle/fasciae happens often enough the body trys to adopt its new position and creates adhesion’s or semi permanent shorting of fasciae/muscle.This is now the motor pattern that you body is trying to adopt and to break the cycle you must help lengthen the affected muscles to help reprogram them. This can take weeks and some times months.

With the muscle in this shortened position it can not function properly and it also loses blood supply.

So the knot in your back and neck need direct intervention on a regular basis to train your muscles to go back to their proper length so that they function properly and get adequate blood supply.

I am going to attach a couple examples of how you can release some of your muscles to help with pain and dysfunction. There are many different ways to release or stretch your muscles.

Foam Roller- “Myofascial Release” Hold on area that is knotty for 30 seconds, remove from area for 10-15 seconds and repeat tell you feel your muscles release.

Here is a hamstring foam roller technique.

Here is a IT band foam roller technique


Here is a Psoas and Upper Quads Technique.

There are other tools that you can use to help with your myofacial pain. This is just an example of how you can apply the idea.

People are very complicated and should always work with a professional to put together a complete health and wellness program to get the greatest benefit of this type of technique.

If you need help putting together a plan to help you get out of pain please contact me.

I hope this information is helpful so that you understand why you have knots and how to do self-care to get your self out of pain.

Thank you for your time and energy…Be well

Jaime Hernandez

Health and Exercise Prescriptions ®

Thank you
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Are you in pain when you exercise? You should not be. How to reach your goal and not be in pain.

Hello Readers! Happy holidays!

Are you in pain when you exercise? You should not be.

I have seen a lot of people who have been trying to get back into the gym to get into shape because, it is too cold to be outside and exercise comfortably. If you are currently in pain, have a disease and or injury then you are what they call “Special population” That just means that your body is not functioning at a”Normal level” and when you exercise you need special consideration of contraindications and limitations of injuries, disease and or medication.

So guess what? 70% of our population has some sort of injury, disease and or is on medication. So should take it slow when starting an exercise program.At no point and time should you be feeling pain.

What should I do if I am feeling Pain when I am doing an exercise?

  1. If you have any previous, pain, surgery, diseases or on medications make sure to consult a professional (like me) to put your exercise program together so that you do not hurt your self.
  2. Pain is an indication that something is not OK so stop the exercise immediately if you feel pain.
  3. Try to change the exercise range of motion to see if the pain is in a limited range. If you can exercise pain-free continue in the same way but, make sure that what ever pain you are feeling is getting better as the weeks go on.
  4. Make sure that you are stretching and doing a good warm up before you start your exercises.
  5. You can use conservative pain relieving measure to help ease pain for the short-term by using Ice, taking an Epsom salt bath, using Non steroidal anti-inflammatory devices, acupuncture or getting a massage to name a few.

Well I hope that this information keeps you from injuring or re-injuring your self so that you can keep moving.

If you are still not sure which route you should take and how to go about choosing  which exercises are appropriate for your limitations please contact me!

CLICK HERE IF YOU NEED HELP GETTING YOUR EXERCISE PROGRAM STARTED TODAY! 

Thank you for your time and energy …Be well

Jaime Hernandez

Health and Exercise Prescriptions ®

Health and exercise prescription's Blog


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Do you know what it takes to lose one pound of body fat??

Hello readers!! Well this is a big topic right now! People are heading back into the gym since it is getting cold outside. Most people gain 3-6 lbs of body fat through the holiday seasons! So if you are proactive you can avoid gaining extra unwanted body fat.

Lets first talk about the basics of losing body fat.

  1. IT TAKES BURNING 3,500 CALORIES TO LOSE ONE POUND OF BODY FAT.
  2. YOU BURN APPROXIMATELY 450-550 CALORIES WHEN YOU DO MEDIUM INTENSITY CARDIOVASCULAR EXERCISE FOR AN HOUR.
  3. IF YOU DO CARDIOVASCULAR EXERCISE FOR AN HOUR A DAY 7 DAYS A WEEK YOU WILL BURN APPROXIMATELY 3,500 CALORIES WHICH = TO ONE POUND OF BODY FAT LOSS.
  4. THE ONLY WAY THAT YOU CAN LOSE BODY FAT IS IF YOU DO NOT EAT MORE CALORIES THAN YOUR BODY IS BURNING.
  5. KNOW YOUR BASAL CALORIES. Basal Calorie Calculator  EAT AT LEAST THAT MANY CALORIES A DAY!
  6. LOW  IMPACT EXERCISE IS THE BEST WAY TO GET IN THE AMOUNT OF CARDIOVASCULAR EXERCISE NEEDED TO INCREASE BODY FAT LOSS. EXAMPLES ARE BIKING, SWIMMING, ELLIPTICAL MACHINE ETC.
  7. STARVING YOUR SELF DOES NOT WORK AND ACTUALLY DOES THE OPPOSITE ….SO EAT 3 MEALS AND 2 SNACKS A DAY!

Well those are the basics to lose body fat. If you need any guidance putting together an exercise program please contact me.

Thank you for your time and energy… be well.

Jaime Hernandez

Health and Exercise Prescriptions

http://healthandexerciseprescriptions.com

Health and exercise prescription's Blog

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