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- The Importance of Functional Movement / Corrective Exercise
We all know staying active is essential to good health. Movement is the key to joint and tissue health and can help with mental wellness. Most of the movement we facilitate is forward motion. Walking, running, and even riding a bike moves hips, shoulders, and spine forward. Coupled with everyday routines such as sitting at a desk, or reading on a device, tends over time to hunch the body forward into a curved position. Traditional forms of training, like bodybuilding, can lead to: ● An imbalance of muscles ● Shortening of muscle tissue ● Restrict range of motion ● A full range of motion for joints ● Working on more muscle groups at one time Traditional workouts can be great for building muscle. For someone to be fit holistically, they need functional movement activities too. Functional movement can help someone become fit and toned. Here are some other ways functional movement training can help your clients: Enhance performance - functional movement increases both mental stimulation and physical performance. Even individuals who are already fit. Traditional exercises performed in the gym usually are only done in the gym. Squats, a functional movement exercise, for example, can help balance, stability, and mobility during everyday movements. Burns Fat - Exercises like the plank that uses body weight as resistance utilize the mind and body during the exercise giving the brain a better line of communication with the muscles. Resistance builds lean muscle mass and burns fat. Helps prevent injuries - Functional movement exercises use muscles in the core. Not just the surface muscles where you see the six-pack, but the muscles underneath that protect the spine from extending and twisting. These types of movements help train the brain on how to control movement. Regular activities can help build strength and endurance. Adding training that incorporates functional movement will allow your clients to get a well-rounded holistic workout that will improve the quality of their lives.
- How Strength Training Can Help Diabetes
Overview Researchers found compelling evidence that strength training can help people with diabetes. While we’ve always known that exercise helps with blood sugar, these studies give us a quantitative look into the subject. The mechanisms involved in this process are diverse and include lipolysis (i.e., fat burning), improved insulin sensitivity, and optimized sugar metabolism. In this article, we will cover the effects of strength training on diabetes based on reliable scientific evidence. We will also explain some of the mechanisms that lead to these results. The effects of strength training on diabetes In one study, researchers recruited 4,500 adults with a high risk of type II diabetes. After enrolling a group of participants in a strength training program, their muscle mass increased, which reduced their risk of diabetes by up to 32%. The authors of this study stated that they were the first to isolate the effects of strength training on diabetes. This is because previous studies took a general look at the benefits of exercise. However, there are some studies that were a bit more specific. For instance, one study found that strength training lowers the risk of prediabetes progression to type II diabetes. Another study showed us the benefits of lifting weights on insulin resistance. How does strength training help with diabetes Uses glucose for energy Strength training is an energy-intensive activity that burns plenty of glucose. During a strength training exercise, your body uses up the glucose circulating around. Once that’s depleted, it shifts focus to glycogen, which is stored in the liver and muscles. As a result, the concentration of glucose in the blood decreases, helping you control diabetes. Optimizes glucose storage Bigger muscles translate to a larger capacity for storing sugars. This lowers the amount of sugar circulating in your blood and improves glucose storage. Accelerates weight loss Being overweight is the primary trigger of diabetes. According to John Hopkins Medicine, losing 5–10% of body weight can significantly improve A1C scores. What makes strength training special in the weight loss department is post-exercise oxygen consumption (i.e., after-burn). You see, when you do cardio exercises, you basically burn calories during the exercise itself. However, strength training requires energy during the exercise and for the next 2-3 days. Repairing the damaged muscles and building bigger muscle cells takes a lot of energy. Reduces belly fat The fat located on your abdomen is the most harmful to the body. Researchers linked visceral fat to insulin resistance and increased risk of heart disease. You see, these fat cells produce chemicals that alter the action of insulin. Fortunately, researchers found that strength training is very effective at targeting several fats and improving insulin resistance. Takeaway message Strength training provides the body with endless benefits, including the control of diabetes. Following a good workout plan can be the missing piece of the puzzle to fixing your blood sugar levels. We hope that this article helped you understand the effects of strength training on diabetes. If you have any questions or concerns about today’s topic, feel free to reach out to us!
- Four Ways That Fitness Improves Mental Health
Fitness and mental health go hand in hand, as both are essential to a healthy lifestyle. Fitness is the key to good physical health, but it’s also an important part of overall well-being. It can help you manage stress, improve mood, and even boost your memory. Research shows that people who are physically fit have better mental health. This is because fitness improves self-esteem, which is linked to improved mental health. This article will explore how fitness affects mental health. We'll look at some ways fitness benefits your mind. Keep on reading to find out more! Why Is Fitness Important for Mental Health? When it comes to our mental health, we often overlook the importance of fitness. But there's no denying that fitness has many positive effects on our bodies. It boosts energy levels, helps us sleep better, reduces stress, and keeps us looking younger. However, it can also benefit our minds too. Research suggests that being active can reduce anxiety and depression. The reason why this happens is simple: Exercise and fitness make us feel happier. This is because it releases endorphins into our brains, making us happy. Endorphins are chemicals produced by the body when we're exercising. They give us feelings of happiness, relaxation, and euphoria. So if you want to be mentally healthier, then make sure you take care of your physical fitness. You don't necessarily need to join a gym or run marathons - just take 10 minutes to walk daily. How Does Fitness Benefit Our Mental Health? Fitness has a lot to do with our mental health. It does wonders for our bodies. And it turns out that these same benefits apply to our minds too. Here are four ways that fitness benefits your mental health. 1. Improves Mood If you've ever felt stuck in a rut, then you know what we're talking about. The days seem to blend together, and you never really get excited about anything. But exercise changes all that. When you work up a sweat, your brain produces serotonin, a chemical that makes you feel happier. Serotonin is also known as "the happy hormone." So when you exercise, you release more serotonin into your system. 2. Boosts Self-Esteem Fitness gives you confidence. It lets you see yourself as someone who can accomplish things. And this feeling of accomplishment translates into other areas of life. For example, when you feel confident, you tend to speak up more. Provided that you're not shy, this means that you might actually start asking questions in class. Or maybe you'd even consider joining a sports team. Either way, you'll feel more comfortable around others. 3. Helps Manage Stress When you're fit, you're less likely to suffer from stress. Why? Because exercise releases hormones called glucocorticoids. These hormones regulate blood pressure, heart rate, and metabolism. Therefore, these help keep your muscles strong and your immune system functioning properly. This allows you to cope with stressful situations without getting stressed out. 4. Makes You Look Younger You probably already knew that being fit makes you look younger. When you have healthy skin and hair, you appear more youthful. However, did you know that it also affects how people perceive you? Research shows that people think you're more intelligent when you're physically fit. They assume you must be smart since you're so active. The Bottom Line Fitness plays an essential role in our lives. It's not just good for our bodies but also for our minds. If you want to be mentally healthy, ensure you stay fit. Doing regular exercise will boost your mood, self-esteem, and confidence. This will allow you to manage stress and live a happier life. We hope this article helped you understand why fitness is important for mental health. We wish you the best!