Back Clinic Health Team. The level of functional and metabolic efficiency of a living organism. In humans, it is the ability of individuals or communities to adapt and self-manage when facing physical, mental, psychological, and social changes in an environment. Dr.Alex Jimenez D.C., C.C.S.T, a clinical pain doctor who uses cutting-edge therapies and rehabilitation procedures focused on total health, strength training, and complete conditioning. We take a global functional fitness treatment approach to regain complete functional health.
Dr. Jimenez presents articles both from his own experience and from a variety of sources that pertain to a healthy lifestyle or general health issues. I have spent over 30+ years researching and testing methods with thousands of patients and understand what truly works. We strive to create fitness and better the body through researched methods and total health programs.
These programs and methods are natural and use the body’s own ability to achieve improvement goals, rather than introducing harmful chemicals, controversial hormone replacement, surgery, or addictive drugs. As a result, individuals live a fulfilled life with more energy, a positive attitude, better sleep, less pain, proper body weight, and education on maintaining this way of life.
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).
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.
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.
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.
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.
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.
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.
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.
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.
On the market for a new fitness tracker? On April 12, Garmin released its newest wearable, the Vivosmart 3 ($140; amazon.com), the update to its Vivosmart HR+ fitness tracker that was released almost a year ago.
The Vivosmart 3 comes with a few new features that make it useful not only for cardio fanatics, but also your run-of-the-mill gymgoer. As a self-proclaimed cardio hater (sorry, but you�ll never catch me “just going for a jog”), I decided to put the Vivosmart 3�s features to the test. Here�s what I thought.
The look:
Fitbit diehards may have a run for their money when they see how slim (and Fitbit-like) Garmin�s newest model looks. According to Garmin, this wearable is �a master of subtlety.� The touchscreen is smaller than the tracker’s previous versions, so it doesn�t look like a clunky brick on your arm. Plus, the display isn�t perpetually lit up�the screen only brightens when you tap or lift your wrist slightly to check the time. Other features include the traditional watch-buckle band and two color options: black or a grayish-purple.
New standout features:
Garmin has always offered step and mileage counting in its fitness trackers, but now you can also use the device to long your strength-training workouts. A rep-counting feature can be turned on to track your reps and sets and record them in the Garmin Connect app.
The Vivosmart 3 can also track your VO2 max�the maximum amount of oxygen your body can use at any given moment�and translate that data into your �fitness age.� For challenge-loving exercisers, it�s an easy way to notice changes in your athletic ability over time.
The coolest new feature, in my opinion, is the device�s ability to track your stress levels. The Vivosmart 3 uses your heart rate variability to estimate how stressed you are on a four-level scale. If it turns out you�re feeling the pressure, the watch can help you calm down with a breathing exercise. Set the duration (1 to 5 minutes) and hit start; the watch then commands you to breathe in and out in counts of four.
Features like sleep tracking, a heart rate monitor, a 5-day battery life, and a waterproof shell have been passed down to this latest installment.
The bottom line:
This watch provides all the features you’d expect�smartphone notifications, heart rate and step tracking, and other fitness tracking features�but it�s the new abilities that really make the Vivosmart stand out. I love to lift (and hate cardio), and now, there’s finally a watch that can help me achieve my goals in the gym. I’m also a fan of the stress-level indicator. The streamlined design makes the watch much more attractive than its predecessors, and is something I’m not embarrassed to wear all day.
At $10 less than Fitbit�s newest wearable, the vivosmart 3 could be a top fitness-tracking contender. I give it an A+ in my cardio-loathing book.
Is it possible to have a small stroke and not even realize it?
Yes, according to new research that found about 35 percent of Americans experience symptoms of a warning stroke. Yet only about 3 percent get immediate medical attention.
Most adults who had at least one sign of a “mini” stroke — a temporary blockage also known as a transient ischemic attack (TIA) — waited or rested until symptoms had faded instead of calling 911 right away, according to the research from the American Heart Association/American Stroke Association (AHA/ASA).
“Ignoring any stroke sign could be a deadly mistake,” said ASA chair Dr. Mitch Elkind, in a news release from the organization.
“Only a formal medical diagnosis with brain imaging can determine whether you’re having a TIA or a stroke. If you or someone you know experiences a stroke warning sign that comes on suddenly — whether it goes away or not — call 911 right away to improve chances of an accurate diagnosis, treatment and recovery,” he said.
Determining the Early Signs of a Stroke
An ischemic stroke occurs when a clot blocks blood flow to the brain. People who experience this type of stroke may be treated immediately with a special clot-busting drug. A device called a stent retriever may also be used to remove the clot and help prevent long-term disability.
A TIA precedes about 15 percent of strokes. People who have a TIA are at greater risk for a stroke within three months, the experts said.
The American Stroke Association uses the acronym F.A.S.T. to help people remember the most common stroke signs:
Face drooping.
Arm weakness.
Speech difficulty.
Time to call 911.
Other sudden warnings signs of stroke include:
Confusion.
Trouble speaking or understanding.
Numbness or weakness of face, arm or leg, particularly on one side of the body.
Vision loss in one or both eyes.
Trouble walking.
Dizziness.
Loss of balance or coordination.
Unexplained severe headache.
The survey of more than 2,000 adults found that those who suddenly experienced trouble walking, dizziness, loss of balance or coordination, or numbness or weakness in their face or a limb, were most likely to call 911. The most common symptom was a sudden, severe headache. About 1 in 5 people experienced this symptom, according to the study.
The researchers noted that 77 percent of those polled were not familiar with a TIA. More than half of the participants said they would dial 911 if they thought they or someone else had symptoms of a TIA but only 3 percent of those who did have these warning signs actually made the call.
People who’ve had a stroke or TIA must work with their doctor to make lifestyle adjustments and follow a treatment regimen to help prevent another event, the researchers said.
“Officially, about 5 million Americans, or 2.3 percent, have had a self-reported, physician-diagnosed TIA,” said Elkind. “But as this survey suggests, we suspect the true prevalence is higher because many people who experience symptoms consistent with a TIA fail to report it.”
SOURCE: American Stroke Association, news release, May 1, 2017
The scope of our information is limited to chiropractic and spinal injuries and conditions. To discuss options on the subject matter, please feel free to ask Dr. Jimenez or contact us at 915-850-0900 .
Additional Topics: Headache and Auto Injury
After being involved in an automobile accident, it’s common for auto injury symptoms to manifest within the first 24 hours following the incident. Neck pain and headaches are some of the most prevalent symptoms associated with whiplash and other auto injuries. Due to the sudden back-and-forth jolt of the head from the impact of a car wreck, the complex structures surrounding the cervical spine or neck can become damaged or injured.
Undetected or “silent” seizures may contribute to some symptoms associated with Alzheimer’s disease, such as confusion, a small study suggests.
The seizures occur in the hippocampus — a part of the brain involved in the consolidation of memories. Researchers suspect that treating these seizures could help manage Alzheimer’s or possibly slow it down.
“While it is not surprising to find dysfunction in brain networks in Alzheimer’s disease, our novel finding that networks involved in memory function can become silently epileptic could lead to opportunities to target that dysfunction with new or existing drugs to reduce symptoms or potentially alter the course of the disease,” said study senior author Dr. Andrew Cole.
Cole directs the Massachusetts General Hospital (MGH) Epilepsy Service.
“We now have to study more individuals to validate this finding and understand how prevalent it is in Alzheimer’s patients, whether it occurs in other neurodegenerative disorders and how it responds to treatment,” he said in a hospital news release.
Prevalence of Seizures to Alzheimer’s Symptoms
The study involved only two women. They were both in their 60s with symptoms associated with Alzheimer’s disease. The women had bouts of confusion or asked the same questions repeatedly.
Brain images and cerebrospinal fluid tests suggested they had Alzheimer’s, but swings in the women’s symptoms were much more dramatic than usual.
Neither of the women had a history of seizures. Normally, a test called an EEG conducted from the scalp can detect abnormal electrical activity in the brain of people who have seizures. But, in these two women, no such abnormalities were found, the researchers said. Since the hippocampus is a key part of the brain affected by Alzheimer’s disease, and also a common source of seizures in people with epilepsy, the researchers honed in on that part of the brain and conducted additional tests.
Electrodes were placed on both sides of the women’s brains through a naturally occurring opening at the base of the skull. Their brain activity was monitored for 24 to 72 hours.
The study found the women had seizure-like activity in the hippocampus. One woman had frequent surges of electrical activity usually associated with seizures that were not picked up by the scalp EEG. Three seizures occurred during sleep. None of these episodes caused any noticeable symptoms. Anti-seizure drugs eliminated the seizure-like activity. In the year that followed, the woman only had one incident of confusion, which occurred when she missed doses of her medicine.
The other woman also had frequent spikes in electrical activity in the hippocampus during sleep. This patient was also treated with anti-seizure medication but the treatment was discontinued due to unwanted mood-related side effects.
“Our findings confirmed the presence of serious dysfunction of the neuronal networks affected by Alzheimer’s disease and confirmed our hypothesis that epileptic phenomena are an important component of that disturbance,” said Cole. But, he added, more study is needed. The researchers hope to develop a way to detect these silent seizures without using the minimally invasive electrodes in the brain.
SOURCE: Massachusetts General Hospital, news release, May 1, 2017
The scope of our information is limited to chiropractic and spinal injuries and conditions. To discuss options on the subject matter, please feel free to ask Dr. Jimenez or contact us at 915-850-0900 .
Additional Topics: Headache and Auto Injury
After being involved in an automobile accident, it’s common for auto injury symptoms to manifest within the first 24 hours following the incident. Neck pain and headaches are some of the most prevalent symptoms associated with whiplash and other auto injuries. Due to the sudden back-and-forth jolt of the head from the impact of a car wreck, the complex structures surrounding the cervical spine or neck can become damaged or injured.
Doctor of Chiropractic, Dr. Alexander Jimenez offers some tips for back pain.
Our patients in El Paso have always appreciated our 5 Tips for Back Pain. Have you missed work, had to give up a recreational activity that you enjoy, or had trouble sleeping at night because of back pain? If so you�re not alone. In fact, it was recently found that 80% of Americans will experience back pain at some point throughout their lives. In addition to this startling statistic, back pain has also risen to capture the number one spot as the leading cause of disability in the United States. While pain is the primary concern for sufferers of back pain, it often causes a significant financial burden as well. In 2012 alone, it was estimated that the American people spent nearly 30 billion dollars seeking treatment for their back pain.
With back pain rising to epidemic proportions, patients, doctors, and researchers are searching high and low for a cost effective solution. �The field of Chiropractic hopes this article will give you some information on the latest discoveries in research about back pain.
Five Simple Tips to Help You Manage Your Back Pain:
Weight
1. While being overweight or obese has been shown to be correlated with a greater incidence of heart attack, stroke, and diabetes, it has also been found to be one of the biggest contributing factors for the development of back pain. Since our body’s frame is designed to only carry a certain amount of weight, excess weight puts an immense strain not only on our spine, but also on other joints throughout our body. This excess strain has been shown to increase the rate of degeneration of the vertebrae in our back, leading to the early development of back pain.
In addition to the degenerative effects of being overweight, those extra pounds have been shown to increase the odds of developing osteoarthritis, a herniated disc, and sciatica. Unfortunately, people who are obese also have a greater tendency to undergo unwanted back surgeries. So the next time you feel the urge to stop at your favorite fast food establishment, think twice and head home to get some of those fresh fruits and veggies.
Smoking
2. Since the time that cigarettes were invented there has always been someone saying smoking is bad for you. While many people have heard that smoking increases the risk of cancer, these same people may be surprised to hear that research is showing it also contributes to the development of back pain. In fact, smoking is related to spinal pain in a couple of different ways. First of all, smoking has been identified as one of the main factors in causing atherosclerosis (blockage of the small arteries throughout the body). The spine and its related tissues such, as the intervertebral discs, primarily receive their blood supply and nutrients from these small vessels. As these structures become obstructed due to smoking, the tissues are unable heal properly leading to early degeneration and pain.
In addition to the effects of atherosclerosis, the nicotine that is found in cigarettes has been shown to decrease the activity of the bone forming cells called osteoblasts. This can be considered another contributing factor to the spines decreased healing capability and as a direct result the presence of pain. These findings only give you another reason to quit smoking.
Posture
3. I bet you can still remember your parents yelling at you to sit up straight while at the dinner table or doing your homework. While you may have rebelled against your parents then, you should listen now; your posture has a large effect on your spine and the development of back pain. With the increased time people spend in the seated position at work or on the computer at home, learning how to correct your posture will go a long way in helping you obtain relief from back pain.
The effects of poor posture range from putting extra strain on the discs, vertebrae, and muscles throughout your back to causing an increase in pressure on the nerves exiting the spine. All of these factors contribute to pain not only in your back, but also throughout other areas of your body. So the next time you think about slouching in your chair, sit up straight and follow your chiropractors advice.
Sitting Too Long
4. Have you ever noticed that you back pain becomes worse when sitting in one position for too long? It has been shown through research that inactivity is one of the primary factors for the development of long-term musculoskeletal pain. Not only does inactivity lead to weight gain (which causes back pain in itself), it also causes the structures that support the spine to weaken, resulting in a greater incidence of back pain. In addition to weakening, the muscles and discs tend to shorten as certain positions are maintained for long periods of time. Simply developing a daily exercise and stretching program can go a long way in helping you gain relief from your back pain.
Pain: Body’s Mechanism Telling You Something Is Wrong
5. While many people wait until they can hardly stand the pain to visit a chiropractor, it is important to understand that pain is your body’s last mechanism for letting you know something is wrong. While the effectiveness and safety of chiropractic for the treatment of lower back pain is undebatable, many people are still unaware of exactly how chiropractic helps. Chiropractors simply focus on allowing the body to function properly, typically concentrating on the musculoskeletal and nervous system. While each patient is treated individually depending on their condition, chiropractors are skilled at identifying and correcting spinal misalignments. Since every message from your brain to your body travels through your spinal cord you can imagine how important the alignment of your spinal bones is for protecting this important structure. While chiropractic has been shown to be one of the most cost effective treatments for back pain, chiropractors are even better at preventing back pain from beginning in the first place.
Doctor of Chiropractic, Dr. Alexander Jimenez offers insights into choosing a chiropractic office.
Whether you are looking to change from your current chiropractor or you�re trying chiropractic treatment for the first time, it�s important to choose the right one to suit your needs and your lifestyle. Chiropractic care is an effective way to eliminate scores of health issues naturally, but it�s still important to find a chiropractor you feel at ease with. Here are tips on how to choose a El Paso chiropractic office.
Ask the Right Questions
When you have your initial consultation with a new chiropractor it�s important to ask questions. Find out how long he or she has been practicing, ask if they have a special area of expertise, and make sure to ask about their experience with your specific health issue. You�ll also get a good sense of whether they�re the right one by watching how they respond to your basic questions. Ideally, you�d like someone that is patient, friendly, and courteous throughout the consultation.
If you notice the chiropractor seems agitated or isn�t allowing you to finish your sentences before answering, you might want to shop around. Since chiropractic treatment is foreign to a lot of people, it�s important for the chiropractor to take the time necessary to explain the entire process clearly until you understand it.
Follow Your Instincts
Sometimes everything seems to check out but you just have a bad feeling for one reason or another. You�re always in control when it comes to selecting a El Paso chiropractic office, so follow your instincts whether they are good or bad.
You’ll find that most chiropractors are great people that are looking to provide you with the best possible care.� If you do your homework you’ll find one the resonates with you.
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