Athletes
Sports Spine Specialist Chiropractic Team: Athletes strive to achieve their body’s maximum performance by participating in numerous training regimens consisting of strenuous exercises and physical activity and ensuring they meet all of their body’s nutritional requirements. Through proper fitness and nutrition, many individuals can condition themselves to excel in their specific sport. Our training programs are designed for athletes that look to gain a competitive edge in their sport.
We provide sport-specific services to help increase an athlete’s performance through mobility, strength, and endurance. Occasionally, however, the excess workouts can lead many to suffer injuries or develop underlying conditions. Dr. Alex Jimenez’s chronicle of articles for athletes displays in detail the many forms of complications affecting these professionals while focusing on the possible solutions and treatments to follow to achieve overall well-being.
by Dr Alex Jimenez | Fitness, Health, Wellness
Boxing is all the rage right now—everyone from models like Gigi Hadid and Ashley Graham to celebs like J.Lo and Demi Lovato have picked up the powerful workout as their go-to way to stay fit. And they’re definitely on to something. Boxing is great way to up your heart rate and tone your body from head to toe.
It’s no coincidence that so many people who love boxing rock killer physiques. Boxing (as well as the challenging conditioning work that goes along with training) strengthens and sculpts the entire body. That’s because boxing isn’t just about aggressively throwing punches—it’s an amazing total-body workout that tightens and tones everything from your arms to your core.
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That said, stepping into a boxing gym or class can be a bit intimidating if you’re a total newbie. So Health teamed up with two-time boxing world champion Chris Algieri to get the lowdown on must-know boxing basics. Watch this video to learn everything from how to get in fighter stance, throw a 1-2 punch (also known as a jab-cross), and master other classic moves, such as upper cuts and hooks. Whether you’re a boxing novice or just looking to perfect your form, here’s what you need to know for a total knockout workout.
by Dr Alex Jimenez | Diets, Fitness
The idea that diet could have a role to play in preventing the signs of asthma is starting to gain ground, with studies highlighting certain deficiencies in patients or warning against the consumption of certain foods. On World Asthma Day, May 2, Relaxnews spoke to Dr. Bertrand Delaisi, a pediatric pulmonologist at Clinique Marcel Sembat in Boulogne-Billancourt, France, for an overview of what’s currently known on the subject.
The prevalence of asthma has increased considerably in recent decades, in parallel with changes in lifestyles and dietary habits, tending towards diets rich in carbohydrates and fat, and low in fiber.
As well as pollutants, allergens, passive smoking and air pollution, allergy specialists are increasingly interested in how diet can promote or modify the development of asthma on a physiopathological level.
Eating ham, cured sausage or smoked meats at least four times a week could aggravate the symptoms of asthma over time, concludes a study carried out by researchers at Inserm, the French National Institute of Health and Medical Research, published in January in the medical journal Thorax.
On the contrary, consuming fiber may influence the gut flora and could reduce inflammation in the bronchial tubes. A diet rich in fruit and vegetables and vitamin C — and especially vitamin D (calf’s liver, soy, egg yolks) — could, therefore, help limit the risks of asthma, according to Dr. Bertrand Delaisi, a pediatric pulmonologist at Clinique Marcel Sembat in Boulogne-Billancourt, France.
The same goes for omega-3 fatty acids, present in oily fish and other foods (walnuts, canola oil), which can relieve inflammation, including in the respiratory airways. People whose diets are rich in omega-3 have a lower risk of suffering from asthma than those whose intake is limited. They could also be beneficial to people who already suffer from the condition.
Foods containing quercetin could reduce the frequency of asthma attacks, as this antioxidant flavonoid is an anti-inflammatory. Studies carried out in vitro found that quercetin inhibited the liberation of inflammatory substances by mast cells, which play a role in allergic reactions, mirroring certain anti-asthma medications. This antioxidant is found in onions, mustard oil, tea and apples.
An estimated 300 million people worldwide suffer from asthma.
by Dr Alex Jimenez | Athletes, Fitness, PUSH-as-Rx
PUSH as Rx owner and exercise physiologist, Daniel Alvarado opens up about what PUSH as Rx means to him and what they have to offer.
- Crossfit
- Weight Loss
- Strength Conditioning
- Athletic Training (Any Sport)
- Cardiovascular
- Elderly Fitness
- Nutrition
by Dr Alex Jimenez | Fitness, Health, Wellness
Make the most of your rest days
Help your body recover with these self-care strategies from pros.
Eat well and hydrate: “You should be feeding your body nutrient-dense foods, like lean proteins and veggies,” says Rosante. “And be sure to drink plenty of water.”
Use a foam roller: “Imagine knots on a rubber band�trigger points are like that, and exercising can inflame them,” notes Rosante. “Rolling out breaks them up so you cna move better.”
Walk around: “Long walks help increase blood flow to the muscles,” explains Rosante, “bringing oxygen to fix damaged tissue.”
Don’t binge on junk food: “A rest day is not a cheat day,” notes Holder.
Don’t stay up all night: “Sleep is key for your body to recover, repair�muscles, and reset the brain,” says Holder. “Not getting enough can increase food cravings and push your body into chronic stress mode, making it harder to meet your goals.”
Don’t train�duh!: Sounds simple, but it can be challenging. Proper rest optimizes the body for future workouts. And don’t worry: “No gains will be lost in one or even two days,” adds Jon-Erik Kawamoto, founder of JK Conditioning in Newfoundland, Canada. To put it another way: Namaste…in bed.
by Dr Alex Jimenez | Fitness, Health, Wellness
When the going gets tough, yoga. That’s our mantra this spring—and this flow is proof that deep breaths and a little movement can work wonders on your energy levels. It’s led by Tiffany Cruikshank, founder of Yoga Medicine and an expert in the restorative power of yoga. The sequence is meant to wake you up, and help you find your center; so you finish your practice calmer than before, but also invigorated. The routine will also help you feel more connected to your body, as you challenge your muscles and build stamina.
While yoga doesn’t raise your heart rate quite like high-intensity interval training, or HIIT, it does come with its own set of stellar health benefits. Regular yoga sessions can help to reduce migraines, improve sleep quality, and even boost your sex life, thanks to poses that strengthen the pelvic floor muscles (and in turn make your orgasms bigger and better).
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Of course yoga has the power to change your body for the better too. The ancient practice can lead to longer, leaner muscles, since it stretches your limbs while building strength simultaneously.
Want to get it on the action? Watch the video to follow along as Cruikshank guides you through a yoga flow that will recharge your batteries stat. It’s perfect for vinyasa novices as well as longtime yogis. Whether you do this routine first thing in the morning, or right in the middle of your afternoon slump, it will leave you feeling healthier and happier, guaranteed. And if you just can’t get enough of Tiffany, visit YogaGlo for more of her classes.
by Dr Alex Jimenez | Fitness, Health, Wellness
This article originally appeared on DailyBurn.com.
Resistance training and cardio exercise can indeed co-exist. In fact, blending them together creates the ideal time-saving gym session. All you have to do is make a few intensity-amplifying tweaks to your existing strength workout and it can drive up your heart rate, burn more calories and improve your cardiovascular health, says New York City-based trainer Laura Miranda, DPT, CSCS, exercise physiologist. Get started on getting more from your workout by following these six strategies that marry weights and cardio. You just might find you’re having more fun, too.
RELATED: 6 Killer Cardio Workouts That Don’t Involve Running
6 Tips for Turning Up the Cardio on Your Strength Workout
1. Vary your rest.
The first way to spike your heart rate while strength training: Perform each move back to back with as little rest as possible — that is, while still maintaining good form. Miranda prefers a ladder approach to accomplish this goal. After the first round of resistance exercises, rest for 20 seconds. On the second set, rest for 15 seconds; and the third, pause for a 10-second break. As your body gets less and less time to recover, it taxes your aerobic system, she explains. Keep in mind, because you can’t lift at max weight with this many sets, it’s a good goal for fat loss, rather than strictly strength gains.
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2. Hold weights in both hands.
Rather than putting all your effort into single-arm movements for exercises like curls, rows or extensions, pick up two dumbbells or kettlebells. Then, go to town. Doing upper-body bilateral movements — like bicep curls with both hands moving at the same time — increases your heart rate more than when focusing on one arm at a time, according to a 2017 study in The Journal of Strength & Conditioning Research.
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3. Pepper in plyometrics.
Explosive movements — think squat jumps and jumping lunges — are super effective and efficient for cranking up your cardio, while still building muscle. To maximize the payoff of these powerful moves, perform at least 15 reps of each exercise. This can keep your heart rate elevated for up to 50 minutes post-exercise, according to one study.
Miranda also recommends combining plyos with a strength and coordination move to lessen some of the jarring impact on your body. For example: Do a dumbbell lateral lunge, followed by a bear crawl, then end with broad jumps. Take a brief rest before cycling through those three exercises again.
RELATED: 3 Plyometric Moves That Turn Up the Burn
4. Lighten your load.
In a traditional strength workout, you’d pick up a weight heavy enough that you could only do a few reps for up to 45 seconds, says Miranda. But to hit the sweet spot where lifting turns more aerobic, opt for lighter weights that allow you to perform a set for one to two minutes. You might even drop the weight altogether and work for longer periods (i.e. go from a weighted squat to simply bodyweight squats). Or, grab a set of five- to eight-pound weights and perform a move like dumbbell uppercuts for one minute. Trust us, it will burn.
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5. Try a two-fer.
Why do a squat or a bicep curl or an overhead press when you can be super efficient and do all three at once? Compound movements like this one require you to use more muscle groups, which gives you a greater metabolic boost, says Miranda. Even better, these multi-move exercises test your coordination. Some others to add to your exercise repertoire: a push-up with row, reverse lunge with triceps extensions, curtsy lunge with bicep curl or a glute bridge with chest press.
RELATED: 3 Exercises to Sculpt Your Entire Body
6. Go beyond everyday exercises.
No doubt you’ve done a burpee or 10. After all, they’re used in many workouts because they’re an efficient way to get your heart rate up between strength sets. “When you choose movements that your body is not used to doing — like getting on and off the floor, as you do for a burpee — it enhances the difficulty of your workout,” says Miranda. (Typically, we’re used to simply sitting, standing and walking.) A burpee requires you to use all major muscle groups at once, which is probably why research shows this move is nearly as good as bicycle sprints in terms of gaining cardiovascular benefits.
Another similar way to enhance the cardio challenge: Do moves that work your body in different planes of motion, says Miranda. For instance, a forward lunge, followed by a side lunge, then wrap it up with a backward lunge. “Our bodies are not used to moving in those sequences,” she says. Wood chops or 180 squat jumps will also do the trick. So not only will you feel your muscles getting fatigue, but you’ll breath heavy while you’re at it. A single workout for strength and cardio…you’re welcome.
by Dr Alex Jimenez | Athletes, Chronic Back Pain
Doctor of Chiropractic, Dr. Alex Jimenez examines Tiger Woods’ and his latest back surgery.
We have a look at Tiger Woods’ extensive history of injuries during his career. USA TODAY Sports
Tiger Woods Won�t Be Back For Some Time
Woods, that has made just three starts in a couple of years, likely won�t play again this year after he’d his back surgery that is fourth in Texas. The latest procedure alleviated pain in his back and leg, Woods announced on his web site Thursday.
That I’m confident this will relieve my back spasms and pain, and The operation went well,� Woods said in a statement. When fixed, �, I anticipate playing with my kids getting back to a normal life, competing in professional golf and living without the pain I’ve been fighting so long.�
Woods, who also has had four surgeries on his left knee, first had surgery on his back and then had two procedures in the autumn of 2015.
According to his statement, a disc in Woods back seriously narrowed because of causing sciatica, the three surgeries and severe back and leg pain. During the recent operation, the damaged disc was removed and the collapsed disc space was elevated to levels that were regular. The goal is to relieve the pressure on the nerve, the statement said. The procedure was performed by Dr. Richard Guyer of the Centre for Disc Replacement at the Texas Back Institute.
A Look At Tiger Woods’ Injury History
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Woods, 41, last played in February, where he shot a birdie-free 77 in the very first round before removing. Where he missed the cut his only other start was in the Farmers Insurance Open the week prior.
His only appearance on the golf course in 2016 arrived at the Hero World Challenge in December. While he finished 15th in the 17-man field, he tied for the tournament lead in birdies (24), seemed healthy and upbeat.
Before beginning therapy, he will be resting for several weeks. The recovery interval is usually about half a year. That would mean Woods, a winner of 14 major tournaments and 79 PGA Tour titles, won�t play in any of the four majors for a second straight year. He is now rated No. 788 in the world.
Woods is in good spirits after the surgery, said his agent, Mark Steinberg.
USA TODAY Sports, he believes somewhat that the large weight was lifted off his shoulders,� Steinberg told. �The three previous operations were somewhat temporary repairs. But it got to the point where the pain was more common and this latest surgery was something he had to do.�
Steinberg said Woods decided to take a conservative approach along with his back previously three years with his difficulties. That alternative wasn�t accessible this time.
�This just isn’t a temporary repair,� Steinberg said. � his physicians proposed him that this is the top path to a healthy, energetic lifestyle. He and his children were playing but he was in so much pain.
�Now he �ll possess a healthy life without pain.�
One, Steinberg said, that can include playing golf.
�Entirely,� Steinberg said. �He desires to get out (on the PGA Tour) again.�
Woods� last public appearance ahead of the operation was Tuesday in Hollister, Missouri, where he pronounced he�s designing his first public golf course. The course will probably be called Payne’s Valley in honor of Missouri native Payne Stewart. Woods is a partner on the project with CEO Johnny Morris and Bass Pro Shops founder.
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