Back and Spinal Fitness at PUSH as Rx leads the field with a laser focus on supporting our youth sports programs. The PUSH-as-Rx System is a sport-specific athletic program designed by a strength-agility coach and physiology doctor with a combined 40 years of experience working with extreme athletes.
The program is the multidisciplinary study of reactive agility, body mechanics, and extreme motion dynamics at its core. A clear quantitative picture of body dynamics emerges through continuous and detailed assessments of the athletes in motion and under directly supervised stress loads.
Exposure to the biomechanical vulnerabilities is presented to our team. Immediately, we adjust our methods for our athletes to optimize performance. This highly adaptive system with continual dynamic adjustments has helped many of our athletes return faster, stronger, and ready post injury while safely minimizing recovery times.
Results demonstrate clear improved agility, speed, decreased reaction time with greatly improved postural-torque mechanics. PUSH-as-Rx offers specialized extreme performance enhancements to our athletes no matter the age.
Finding the right physical activity that elevates heart rate and maintains it for 30 minutes a day increases the amount of oxygen delivered to the heart, brain, and muscles. Some form of aerobic activity will keep individuals moving in a healthy direction. This benefits the:
Heart
Muscles
Mood
Self-esteem
Amount of energy
It helps to lower:
Blood pressure
Cholesterol
Blood sugar
Body fat
Anxiety
Depression
Fatigue
Finding What Works For You
Doctors and health experts agree that individuals need to perform normal/moderate activity balanced with vigorous/intense activity. Some ideas for both types include:
Sports – soccer, field hockey, tennis, basketball, flag football, volleyball
Hiking
Cycling
Mountain biking
Skating and skateboarding
Horseback riding
House and Yard Work/Chores
Moderate house and yard work exercises:
Sweeping
Vacuuming
Mopping
Washing the car by hand
Sweeping the garage, walkways, sidewalk, or patio
Mowing the lawn
Raking the lawn
Labor intense gardening
Vigorous house and yard work exercises:
Shoveling dirt, rocks, etc
Carrying groceries upstairs
Carrying boxes
Moving furniture
Cleaning and organizing the house
Mix it up
Finding the activities that work for you are important. But mix them up, so you don’t get bored and tired of them. For example, if getting bored with walking, try a light aerobics class, dancing, or something similar.
Try new routes for walking and biking.
Change the room for exercising or stretching.
Exercise at different times, so it doesn’t just become a chore.
Mix up the amount of time exercising. Do a full 30 minute or longer workout one day, then break the workout into smaller 15, 10, 5-minute workouts other days.
Having options allows you to pick and choose what suits your mood and schedule.
Job Physical Activity
If job occupation includes sitting for long periods, try adding short bursts of activity throughout the day:
If the commute permits, walk, jog, or bicycle to work.
Park several blocks away or the furthest in the parking lot to get some walking in.
Use the stairs instead of the elevator for a few floors.
Get coffee or use the bathroom on another floor using the stairs the farthest from the office.
Need to talk to a coworker, take a walk to their office or station instead of e-mail or phone.
Finding breaks to take quick walks and stretch out.
Get Involved In Competition
Competition can motivate individuals as it:
Requires specific and measurable goals to work toward. An example could be training to walk or run a race.
Learning the details of an event and preparing/training can generate or restore the excitement and challenge of the activity.
Instead of entering a competition, an individual can help with organizing and planning. This can provide friendship with other individuals interested in the same activity that can lead to working out together and staying motivated.
CrossFit Training
CrossFit training is a combination of various exercises to work out various muscle groups. CrossFit can be beneficial because:
It prevents boredom by providing a variety of workouts.
It helps maintain balance among various muscle groups.
For example, runners that have powerful leg muscles cross-train to strengthen the upper body.
It reduces the risk of injuries because the combination of exercises allows muscles to recover while working out a different set of muscles.
Whatever the case, it’s all about finding what works for you. But the objective is to keep the body moving to maintain overall health.
Body Composition
Why the brain needs sugar?
The brain needs half of the body’s energy supply because of its complex system. The brain needs glucose for brain cell energy. As neurons cannot store energy, they need a constant fuel supply to function properly. The ability to think, learn and recall information is connected with the body’s glucose levels. When blood glucose levels are low, the ability to think clearly is slowed down as the production of neurotransmitters is reduced, leading to communication disruption. Natural sugars can increase brain health for optimal functioning. When consuming naturally occurring sugar like apples and bananas, sugar is released incrementally into the bloodstream. This maintains energy levels at a steady pace, and the body does not crave more sugar.
References
Berg JM, Tymoczko JL, Stryer L. Biochemistry. 5th edition. New York: W H Freeman; 2002. Section 30.2, Each Organ Has a Unique Metabolic Profile. Available from: www.ncbi.nlm.nih.gov/books/NBK22436/
Ainsworth BE, et al. (2011). Compendium of Physical Activities Tracking Guide. Columbia, SC: Prevention Research Center, Norman J. Arnold School of Public Health, University of South Carolina. Available online: prevention.sph.sc.edu/tools/compendium.htm.
A non-invasive method of treating scoliosis. Yoga Has Been Shown To Help Reverse Scoliosis. Scoliosis is the lateral curvature of the spine. The spine bends inward toward the front of the body at the neck region and lower back region. This curve is known as lordosis and bows outward in the middle-back region. This is known as kyphosis. If the spine curves to the side, this could indicate curvature that could be scoliosis. It can be painful and often can affect an individual’s appearance once the measurement goes beyond 25 – 30 degrees. One shoulder is usually higher than the other, and clothing cannot fit properly. If the curve goes beyond 60 degrees, it can affect breathing and cardiac function.
Idiopathic Causes Unknown
This condition can consist of various components, especially with more intense curves. The ribs can shift backward on the side where the curve bulges. Most cases consist of adolescent idiopathic (without a known cause) scoliosis. Because the cause is unknown, there are not a variety of effective treatment besides surgery. Physicians carefully keep an eye for:
Curves under 25 degrees.
Bracing between 25 and 45 degrees.
Consider surgery for intense curvature.
Curves in individuals typically appear between 12 and 20 years old.
Yoga Shown To Reverse Scoliosis
Individuals are recommended to do just one yoga pose daily. However, depending on the type and severity of the curves, it could be more than one. They are asked to perform the pose for 5 minutes or less, depending on the condition. A yoga therapist, chiropractor, and physical therapist can generate significant spinal improvement. This could mean that a curve of 30 degrees could be reduced to around 18 degrees in 10-12 months. Individuals that do the poses at least 4 times a week have shown 80-90% improvement. The pose can be done at work during breaks, etc.
The biggest advantage of this technique is that it is non-invasive; it can help individuals with developing curves, reversing the curvature early. Most curves do not reach the point of surgery. In late adolescence and teen years, the spine is still quite flexible. This can help accelerate the effectiveness of the yoga pose to straighten the spine. The technique reduces the curve from worsening. X-rays will show if the curvature has improved or not. Patients could be asked to do the pose/s twice or more daily depending on the direction the condition is taking.
Body Composition
Gluten Effects
Gluten causes digestive issues for individuals that have celiac disease or autoimmune thyroid disease. Individuals with these conditions could experience a variety of uncomfortable and/or painful effects. These symptoms can vary based on their presentation. They fall into classifications.
Classical Celiac Disease
With classical celiac disease, symptoms include:
Diarrhea
Discolored stools
Constipation
Abdominal bloating and pain
Weight loss
However, these symptoms are more common in children than adults. In adults, symptoms are more similar to non-classical celiac disease.
Non-Classical Celiac Disease
With non-classical celiac disease, severe digestive symptoms may not present as classic celiac disease symptoms but develop other symptoms. These include:
Silent celiac disease is less visible. Individuals might not see any symptoms. However, damage to the intestines is still happening from gluten consumption.
Autoimmune Thyroid Disease
Autoimmune Thyroid Disease or ATD. Autoimmune thyroid disease includes conditions like Hashimoto’s disease. This affects the thyroid gland and causes:
Extreme fatigue
Sensitivity to cold
Hair loss
Body aches
Joint aches
Negative health effects
Studies have shown that gluten-free helps alleviate symptoms.
References
Loren M. Fishman, M.D., B.Phil. (oxon). Healing Yoga. (New York: W.W. Norton, 2014).
Loren M. Fishman, M.D., B.Phil. (oxon). “Isometric Yoga-Like Maneuvers Improve Adolescent Idiopathic Scoliosis—A Nonrandomized Control Trial.” Global Advances in Health and Medicine. February 24, 2021. journals.sagepub.com/doi/full/10.1177/2164956120988259
Fishman LM, Groessl EJ, Sherman KJ, “Serial Case Reporting Yoga for Idiopathic and Degenerative Scoliosis.” Global Advances in Health and Medicine. September 1, 2014. journals.sagepub.com/doi/10.7453/gahmj.2013.064
There are different types of muscle from a biological perspective, however, there is no such thing as lean muscle. Lean suggests the absence of body fat. But the fact is that all muscle is lean muscle. It is important to build muscle mass as the body ages, however, it is more important to build lean body mass. Here is the difference.
Lean Body Mass
Lean Body Mass is the total weight of an individual’s body minus all the weight from the fat mass.
Lean Body Mass (LBM) = Total Weight – Fat Mass
Lean Body Mass includes the weight of the:
Skin
Body Water
Bones
Organs
Muscle Mass
Because Lean Body Mass consists of various components, any change in the weight of these areas is recorded as changes in lean body mass. However, the weight of the body’s organs will not change. Bone density does decrease with time and age, but will not significantly affect the weight of lean body mass. With lean body mass, 2 areas of focus include:
Body water
Muscle mass
Lean Muscle
Sometimes, individuals use the term lean muscle referring to the shape of the muscles. However, both types of muscle are lean and fat-free.
The difference between muscle mass and lean muscle
The strict definition of muscle mass is the weight of the muscles of the body. When individuals say they are gaining muscle mass, they typically mean that the muscles look and feel bigger.
Lean muscle masson the other hand is a term often used when someone is referring to the weight of the muscles, not factoring in the amount of fat that could be present within a muscle.
Combining Lean Gains
Increases in Skeletal Muscle Mass are also an increase in Lean Body Mass. What tends to happen is individuals combine them as lean mass gains or lean gains. However, an increase in Lean Body Mass does not always increase muscle.
This is because body water makes up a significant portion of an individual’s Lean Body Mass. For example, a body composition analysis of a 174-pound male.
98.1 Total Body Water + 35.5 Dry Lean Mass = 133.6 Lean Body Mass
Water makes up more than 55% of total body weight
This is normal for healthy adult males
Lean Body Mass consists of three components, two of which are water.
Everything else grouped together makes up the individual’s Dry Lean Mass.
This includes bone minerals, protein content, etc.
Muscle gains contribute to Lean Body Mass gains, but so does water. The difference is that water levels can fluctuate throughout the day depending on:
Hydration levels
Diet
Physical activity
The muscle tissue itself contains a significant amount of water. Muscle tissue is comprised of up to 79% water. Research has shown that resistance training increases intracellular water in both men and women. This creates an issue when looking at lean gains.
Lean Mass gains can happen quickly, and the increases are mostly body water
Measuring Lean Body Mass and Muscle Mass
What not to do
Don’t try to use a scale to calculate changes in Skeletal Muscle Mass. A popular method used is to estimate muscle gain from the number on the scale and applying fitness websites/magazine tips. The problem with this technique is that estimating progress has many factors that can influence an increase in body weight. These include:
It is the difference between total body weight and body fat weight. However, these calculations are more for helping physicians determine the appropriate amount of prescription medication/s or if an individual will be undergoing anesthesia and not a computation of overall body composition.
Paying Attention to Weight Loss
Paying attention to weight loss is an inaccurate reflection of lean body mass, muscle mass, or lean mass.
Weight loss, or gain, does not reflect overall health and body composition.
Resistance training/weightlifting workouts combined with added protein will generate a muscle mass percentage increase
Skeletal Muscle Mass is connected with Lean Body Mass
Everyone’s body composition is different, making the proportion of an individual’s skeletal muscle mass to Lean Body Mass unique.
Lean Mass or Lean body mass is the safest term to use to describe gains.
Which Is More Important?
When it comes to tracking muscle gain or fat loss, it all comes down to what tools are being used to measure progress.
If working with just a weight scale, an individual will only know their weight increases or decreases.
This is difficult to see the difference in weight gain from water, muscle, or body fat.
For individuals that want accurate measuring of their muscle gain and assessing their health, then body composition analysis is the key.
Body Composition Difference
Disclaimer
The information herein is not intended to replace a one-on-one relationship with a qualified health care professional, licensed physician, and is not medical advice. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the musculoskeletal system’s injuries or disorders. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.
Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, CTG*
email: coach@elpasofunctionalmedicine.com
phone: 915-850-0900
Licensed in Texas & New Mexico
References
Galán-Rioja, Miguel Ángel et al. “Effects of Body Weight vs. Lean Body Mass on Wingate Anaerobic Test Performance in Endurance Athletes.” International journal of sports medicine vol. 41,8 (2020): 545-551. doi:10.1055/a-1114-6206
Köstek, Osman et al. “Changes in skeletal muscle area and lean body mass during pazopanib vs sunitinib therapy for metastatic renal cancer.” Cancer chemotherapy and pharmacology vol. 83,4 (2019): 735-742. doi:10.1007/s00280-019-03779-5
Ribeiro, Alex S et al. “Resistance training promotes an increase in intracellular hydration in men and women.” European journal of sports science vol. 14,6 (2014): 578-85. doi:10.1080/17461391.2014.880192
Ten Haaf, Dominique S M et al. “Protein supplementation improves lean body mass in physically active older adults: a randomized placebo-controlled trial.” Journal of cachexia, sarcopenia and muscle vol. 10,2 (2019): 298-310. doi:10.1002/jcsm.12394
At home or a gym, working out with cardio exercise equipment can be a highly beneficial treatment for back discomfort, soreness, and pain. However, when checking out all the cardio machines it is recommended to use those that will help with back pain and not worsen or cause further injury. The same goes for purchasing cardio equipment to use at home. Research has found that exercise training could be highly effective in the treatment of back pain. A study on pain found that the endorphins generated from aerobic exercise help to lessen low back pain. The North American Spine Society announced evidence-based recommendations for the treatment of back pain, and one of the top recommendations was aerobic exercise. Individuals can always go outside to:
Walk
Hike
Run
Bike ride
But mixing it up with cardio equipment can have its own benefits for different reasons. It could be too hot, raining, sometimes individuals prefer a set workout program to reach calorie or distance goals, and it could be easier on the spine. Working out at home or at a gym, cardiovascular machines can help bring relief for back pain.
Cardiovascular Exercise Back Pain Treatment
Cardiovascular exercise is highly recommended for everyone. For individuals dealing with back pain, exercise combined with conservative therapy is usually part of a treatment plan. This includes:
Physical therapy
Chiropractic care
Health coaching
Diet
Aerobic exercise regimen
With an exercise program, experts recommend starting with moderate-intensity aerobic exercise. Moderate intensity workouts are meant to get an individual’s heart and blood pumping, sweating a little, and slightly deep breathing. These types of exercise include:
Power walking outside
Power walking on a treadmill
Stationary biking
As long as the physical activity gets the heart rate up, these exercises have been shown to decrease back pain, relieve stress, and elevate mood. 20 minutes of moderate-intensity exercise three to five times a week for six weeks is what is recommended. This will help the back become healthier, feel better, and is recommended by the American Heart Association.
Exercise Not For All Spine Conditions
However, not all spinal conditions benefit from regular exercising. Getting an evaluation from a doctor, spine specialist, or chiropractor is recommended for injuries, severe and/or persistent back pain before starting a cardiovascular exercise program. This could be a spinal fracture, or spinal condition that requires bracing, or intense physical therapy/rehabilitation. Individuals that do not exercise regularly or have a medical or heart condition/s definitely need to get a doctor’s clearance before beginning a cardiovascular workout regimen.
Top Cardiovascular Exercises and Equipment
Once a doctor clears the individual for aerobic exercise there is no cardio equipment that is off-limits. Elliptical machines and stationary bikes are the most well-tolerated by individuals with back problems/conditions. Because they are low impact. However, if it is tolerable using a jogging treadmill is beneficial as well. Listen to the body. If a workout on a treadmill causes back pain that is not just workout soreness, stop with that machine and try different cardiovascular equipment that is more low impact. Do not ignore back pain. If pain is continuous and exercising is not helping, stop and see a doctor, or chiropractor to evaluate and analyze the situation. Then they can adjust the exercise part of the treatment plan according to the presenting symptoms.
Body Composition
Concurrent Training
Concurrent training is the combination of aerobic and resistance exercises during the same workout session. Aerobic and resistance exercise impacts the body in different ways. The type of aerobic training determines how it interacts with resistance exercise. The order of the types of exercises like aerobic and resistance workouts can make a difference. Having an understanding of a few specifics about concurrent training will help to make decisions about an exercise program.
Aerobic/interval and resistance training does not seem to interfere with the others’ adaptations
However, gaining strength could be lowered by adding running to a resistance program
Whereas bicycling does not have the same effect.
Cycling and the ergonomics that go with it are similar to traditional lower-body resistance exercises. The muscle contractions that come with running result in muscle damage, while the contractions in cycling also cause muscle damage, it is not to the same extent. Pairing the exercise programs correctly is key, such as a running program in combination with an upper-body lifting exercise can be beneficial. While running and doing leg presses every day could interfere with each other and could cause injuries. Or if doing both aerobic and resistance exercises in the same session, or on the same day, consider the order of the exercises, depending on what the goal is.
Disclaimer
The information herein is not intended to replace a one-on-one relationship with a qualified health care professional, licensed physician, and is not medical advice. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the musculoskeletal system’s injuries or disorders. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.
Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, CTG*
email: coach@elpasofunctionalmedicine.com
phone: 915-850-0900
Licensed in Texas & New Mexico
References
British Journal of Sports Medicine. (November 2020) “Which specific modes of exercise training are most effective for treating low back pain? Network meta-analysis” https://bjsm.bmj.com/content/54/21/1279
Pain. (December 2020) “Are endogenous opioid mechanisms involved in the effects of aerobic exercise training on chronic low back pain? A randomized controlled trial” https://journals.lww.com/pain/Citation/2020/12000/Are_endogenous_opioid_mechanisms_involved_in_the.23.aspx
North American Spine Society. (2020) “Evidence-Based Clinical Guidelines for Multidisciplinary Spine Care” https://www.spine.org/Portals/0/assets/downloads/ResearchClinicalCare/Guidelines/LowBackPain.pdf
The human body is a complex system, that requires consistent development in all areas. When it comes to weight loss being too strict can cause the body to rebel. Examples are individuals that have lost weight, then put it right back on, or get stuck in a plateau. The objective is to step off the weight loss rollercoaster and embrace weight-loss strategies that work. Here, we explore a few evidence-based weight loss strategies that focus on long-lasting success.
Improve insulin sensitivity
When consuming carbohydrates, it is broken down into sugar.
The body needs a certain amount of sugar to function. However, it is a narrow safety range. If the level gets too high for too long, cellular damage happens. The role of insulin is to guide the excess sugar/glucose into the cells. However, more individuals are experiencing high blood insulin levels, called hyperinsulinemia. Possible symptoms can include:
Sugar cravings
Unusual weight gain
Frequent hunger
Excessive hunger
Unable to concentrate
Anxiety or feelings of panic
Lack of focus
Extreme fatigue
Insulin rises because the blood sugar does. It�s dangerous to let glucose levels stay elevated, which is why more insulin gets produced to bring the blood sugar down. Given enough time constant hyperinsulinemia can result in a condition called insulin resistance, where the cells become resistant to the effects of insulin and are less effective.
Insulin sensitivity and weight loss
A high level of insulin in the blood can trigger weight gain and make losing it difficult. Results of high insulin:
Stress and stress eating could be contributing to an expanding waistline. Examples could be eating a favorite meal while barely being conscious of the process or the inability to resist a chocolate bar after a long, distressing day. Research published in the Journal of Health Psychology found that stress-related eating has a preference for calorie-dense and highly tasty foods. And when stress levels rise, food cravings rise, triggering fat gain.
Reducing stress
There are a variety of techniques that can help the mind and body relax turning off the stress response. Here are some science-based favorites:
Proper sleep means sound sleep eight hours each night. Many individuals have convinced themselves that five or six hours is enough. Unfortunately, research shows otherwise. In a study published in PLOS Medicine, researchers studied the effects of short sleep duration on hormones that lessen or increase hunger, and on body mass index or BMI. They found the participants with short sleep had reduced leptin and elevated ghrelin which increases appetite and can contribute to weight gain.
Improving sleep quality
Developing a healthy sleep routine
Have the same sleep and waking time
Time to wind down
Meditate a little before sleep
Take a warm bath 90 minutes before bed
Avoid blue light at least 90 minutes before going to sleep
Limit caffeine intake as it can negatively affect sleep even when taken six hours before sleep
Avoid/limit alcohol in the evenings
Regular physical activity can help release stress and tension, tiring the body out so sleep comes naturally
30 to 40-minute endurance sessions a week are plenty. However, for some individuals, exercising too close to bedtime can have the opposite effect. Therefore, take note of whether this would be a problem.
High-Intensity Interval Training
There are a variety of approaches to exercising. But there is one evidence-based approach that has been proven to:
An increased amount of muscle increases the basal metabolic rate or BMR. This increases the body’s ability to burn fat and lose weight. A loss of lean body mass lowers resting energy expenditure and increases fatigue and injury risk. For individuals trying to lose weight the metabolic decline triggered by a loss of lean body mass can cause regaining the fat previously lost. What this means is that when muscle mass drops so does metabolism along with the ability to keep the weight off.
When muscle mass increases the body can easily burn fat, making it possible to achieve and maintain a healthy weight. It�s important to remember that as the body’s muscle mass increases the body needs more energy to nourish and support this new tissue. This means that higher calories are allowed, as not having enough calories becomes counterproductive. Muscle mass increase can be achieved by:
A healthy diet will help build muscle
Strength and resistance training
Taking protein supplements
Weight loss strategies takeaway
With the right approaches, permanent weight loss is possible. Instead of deprivation, focus on science-backed approaches that work:
This will make sticking to the weight loss strategies easier and will contribute to a happy, healthy life.
Body Composition
Dr. Alex Jimenez�s Blog Post Disclaimer
The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate and support directly or indirectly our clinical scope of practice.*
Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. The provider(s) Licensed in Texas& New Mexico*
References
Chao, Ariana et al. �Food cravings mediate the relationship between chronic stress and body mass index.��Journal of health psychology�vol. 20,6 (2015): 721-9. doi:10.1177/1359105315573448
Taheri, Shahrad et al. �Short sleep duration is associated with reduced leptin, elevated ghrelin, and increased body mass index.��PLoS medicine�vol. 1,3 (2004): e62. doi:10.1371/journal.pmed.0010062
High-intensity interval training or bodybuilding? Getting to the gym, choosing a strength-training method, and figuring out which method is right for you can be frustrating and confusing. With all of the options available, there�s just no easy way to figure out which training regimen is right.
Here are two of the most popular training methods broken down. The principles behind each training method and how they influence body composition. The journey to getting healthy goes a lot smoother when knowing which training program will help reach optimal fitness goals.
Not all training programs are the same
Bodybuilding is about physical appearance. This means big muscles and low body fat which is accomplished by heavyweight training workouts. High-Intensity Interval Training/HIIT workouts focus on performing high-intensity exercises in large volume repetitions quickly to raise an individual’s heart rate, cycling between high intensity and rest. This is accomplished by using:
Light weights
Bodyweight
Cardio exercises
It�s important to understand that different training methods will affect body composition differently. Body composition is about painting an accurate picture of what�s going on in the body. The key is to break down:
What each training program looks like
What it does
How to choose the program that�s best for the individual
Gaining Lean Body Mass
Losing Fat Mass
Bodybuilding
Bodybuilding at its core is about gaining muscle while minimizing body fat. Minimizing fat is a key to building a muscular-defined physique, and requires a detailed focus on protein and calorie intake. It is the emphasis on aesthetically increasing muscle size and reducing body fat. Bodybuilders focus on higher reps and lighter-weight workouts. This encourages muscle hypertrophy. Other factors in bodybuilding are:
Adequate cardio
Consistent protein intake
Calorie restrictions
These are important aspects of this type of regimen and building visually impressive musculature.
This impressive musculature is not only for looks, as it can help with fat loss as well. This is because resistance training/weight training can burn a lot of calories and lose a substantial amount of fat. A study by the Department of Exercise Science showed that 10 weeks of resistance training can reduce fat weight by 1.8kg and increase resting metabolic rate by 7%.
Body Composition
For the average person, if the focus is on building visible muscle while keeping a low body fat percentage, bodybuilding is a great choice. Ideal body composition focuses on keeping fat content to a minimum without compromise.
High-Intensity Interval Training/HIIT
Modern training programs like CrossFit utilize HIIT-style workouts. HIIT burns calories through workouts that significantly increase heart rate. The exercises are short, loaded with mini-breaks in between high-intensity sets designed to test cardio. The focus is on high repetitions. However, HIIT workouts are so intense that professional trainers recommend individuals only train 2-3 times a week, to avoid overstressing the body. There are bodybuilding exercises included like:
However, they are done with different goals in mind. The priority of a HIIT workout is to reduce fat, improve cardio, and developing some muscle.
Body Composition
Scientists from Ohio State University observed more than 40 subjects at all levels of cardio fitness. Over the next 10 weeks, the subjects completed a variety of HIIT workouts. The scientists realized that the individuals were developing a more capable cardio system, and their body fat percentages were dropping significantly.
If the goal is to get stronger and lose weight, then bodybuilding is the best option.
If the goal is to have stronger cardio and lose serious weight then HIIT workouts are the best option.
No matter what training program is chosen. Remember that achieving a healthy body composition that the individual feels comfortable with is the most important thing. Making positive changes and achieving optimal health is the objective. Both workout strategies can be incorporated into a regular strength training regimen. Both training methods can be challenging, but the health benefits are absolutely worth it. Contact us today to help figure out which training regimen will achieve optimal health.
InBody
Dr. Alex Jimenez�s Blog Post Disclaimer
The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate and support directly or indirectly our clinical scope of practice.*
Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. The provider(s) Licensed in Texas& New Mexico*
References
Ross, Leanna M et al. �High-intensity interval training (HIIT) for patients with chronic diseases.��Journal of sport and health science�vol. 5,2 (2016): 139-144. doi:10.1016/j.jshs.2016.04.005
Westcott, Wayne L. �Resistance training is medicine: effects of strength training on health.��Current sports medicine reports�vol. 11,4 (2012): 209-16. doi:10.1249/JSR.0b013e31825dabb8
The core and the muscles involved are a group of muscles that wrap around the body’s torso. The front, back, and sides. Strengthening these muscles will improve and ultimately alleviate lower back pain. One of the main muscles that are overlooked is the transverse abdominis muscle. It is vital to a healthy core, especially if back pain is presenting. It’s known as the seatbelt muscle as it is deep in the abdomen and wraps around the waist. It has everything to do with long-term core strength and function. A properly developed transverse abdominus functions like a lumbar support belt that protects the spine. When the transverse abdominus is strong the muscle contracts to generate the correct amount of support and stability when in motion. �
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For example, individuals that do not have low back pain engage the transverse abdominus around 30 milliseconds before moving the shoulder, while individuals that have low back pain have a delayed contraction of the transverse abdominus muscles that makes them take on awkward postures, and move in an awkward fashion contributing to back pain and continuing to weaken the core muscles. Individuals that regularly do transverse abdominus strengthening exercises greatly reduce the risk of experiencing low back pain for the first time and reduce the recurrence of those already with back pain. �
Core Muscle Anatomy
The first step to strengthening is understanding the moves and how to do them correctly with basic anatomy. Think of the core as a muscle box where the:
The body flexes and extends whenever bending forward and standing up
The body does a lateral side bend when bending the trunk to one side
The body rotates the trunk when twisting the torso
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Muscle Weakness
The transverse abdominus tends to suffer from neglect which is one reason why it becomes weakened. This increases the risk of developing back pain. Another reason is that individuals have a weak muscle is they exercise in one-plane of movement. Not working out the core muscles in all planes of motion can contribute to back pain. For example, if an individual performs pelvic tilts, they are only moving in one plane when tilting the hips forward and back, known as flexion and extension. To achieve optimal/functional strength, the core workout needs to include side bending and twisting movements. �
Strengthening The Transverse Abdominus
Pigeon Pose
Many individuals sit for extended amounts of time and are excessively tight along the sides and hips. The first step should be to increase the hip’s mobility before strengthening the core. If the hip muscle’s fibers become shortened, it can affect hip joint function and efficiency during core movement. The Pigeon Pose is a hip opener. How to do it:
Get on the floor with the knees and palms on the ground.
Slide the left leg back so the hip is extended, then externally rotate the right hip/turn the right leg out from the hip. Focus on positioning the right shin perpendicular to the body.
Extend the trunk so the body is upright, lifting the chest, arching the back, and looking toward the ceiling, while resting the fingertips on the floor a little forward of the hips.
Hold the pose for 30 seconds and switch sides.
This stretches the hip flexor muscles in the extended leg and the rotator and outer hip muscles in the flexed leg.
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Pay Attention To The Engaged Muscles
Individuals can train the transverse muscles to activate faster and more effectively throughout the day by slowing down and paying attention to moving with more intent. Place the hands around the waist and engage the core to feel the muscles contracting. This will help get a feel for the movement. Once comfortable remember to engage these abdominal musclesbefore and while reaching, twisting, or lifting items. �
Pelvic Tilt
This exercise is vital for building the smaller muscles that support a healthy core. How to do it:
Lie on back with knees bent and feet on the floor.
Engage the transverse muscles and gently tilt the pelvis upward.
Return the pelvis to a neutral position.
Repeat.
Start with 3 sets of 10-12 reps.
When this is no longer challenging and can be completed without increasing back pain, advance to more challenging exercises like the bird dog, planks, or plank variations.
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Standing Exercises
Translating core strength into functional strength and pain-free movement progresses to standing exercises that require rotation. One example is a standing lunge with rotation. How to do it:
Get into a lunge stance with the front leg flexed 90 degrees at the hip, knee, and ankle. The rear leg should be extended at the hip with the knee touching or almost touching the floor.
Twist from the waist. When comfortable doing this movement, hold weight like a dumbbell, medicine ball, or gallon jug of water in both hands, and gradually increase the weight as the muscles get stronger.
When in the process of strengthening the core, consistency is the key. Commit to a short workout every day instead of one massive workout once or twice a week. Ten minutes a day is enough to build strength, improve function, and decrease back pain. �
Improved Body Composition
Functional fitness and the ability to move about comfortably not only benefit physical wellness but also improves body composition. The aging process reduces the metabolic rate, which leads to increased body fat. Lean Body Mass gets lost from age and inactivity. Lean Body Mass contributes to the overall Basal Metabolic Rate, also known as the body’s metabolism. It is the number of calories the body needs to support essential functions. Engaging in strength training or resistance exercises will help regain the muscle loss from aging/inactivity, and can lead to an increase in lean body mass.
Dr. Alex Jimenez�s Blog Post Disclaimer
The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate and support directly or indirectly our clinical scope of practice.*
Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. The provider(s) Licensed in Texas& New Mexico*
References
People who regularly engaged in TVA-strengthening exercises were less likely to experience a recurrence of low back pain:�Australian Journal of Physiotherapy�(2002), �Specific spinal exercise substantially reduces the risk of low back pain recurrence��www.sciencedirect.com/science/article/pii/S000495141460283X?via%3Dihub
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