Whether you're looking to lose weight, or gain an extra step ahead on the field, the Medically Oriented Gym (M.O.G.) can help you reach your goals. Our highly trained Physical Therapists and other professional staff will help you reach the goals you have set for yourself. Come with a Goal, Leave with Results.
"The way to get started is to quit talking and begin doing"
Fitness Tip of the Week:
Make sure to get enough sleep. Many of us work eight hour days but it is important to recharge our bodies. Six to eight hours of sleep is enough to keep the body going, but if you are feeling tired after work, a nap might just be the best thing to do before your workout!
Stay Ahead of the Aging Process Working out helps maintain the connection between our muscles and nervous system.
Maintaining muscle mass becomes more difficult and more important as we age. People who don't have the strength to move around well suffer not only physically but socially as well. Lack of strength and mobility puts people at risk for falls and social isolation. Keeping ahead of the aging process is so important for the health of the whole person.
New studies published in the Journal of Physiology, suggests muscle weakness is due in part to changes in our nervous system. According to the study as we age our muscles lose connections to our nervous system, and exercise can help protect these connections from being lost. Without this protection, people are at risk of developing Sarcopenia, or extensive muscle loss, which affects 10-20% of people over age 65. Researchers are now trying to figure out if exercise delays the degeneration of these connections or if it helps rebuild and make new connections, and which form of exercise is best to receive this benefit.
Regular Exercise Speeds up Recovery Time after Injury
Having a regular exercise program will help you get back on your feet after an injury occurs.
In the unfortunate event that you get injured, you want to be able to get back on your feet and back to your normal routine as soon as possible. Developing a regular workout routine before danger strikes give you the biggest hand up in recovery time.
This study gives you one more reason to start exercising regularly. The scientists used 3 groups of mice of different age groups and activity levels and injected them with snake venom for muscle deterioration. They observed the effects before, 10 days after, and 28 days after injection. The results showed the mice with a regular exercise routine prior to the muscle damage recovered quicker than those without. Giving us just one more reason to keep active as we age and become more prone to injury.
“The only person you are destined to become is the person you decide to be.” —Ralph Waldo Emerson
Fitness Tip of the Week:
Don't go to any parties or events hungry, and be sure to properly hydrate before attending as well. Most food at parties, if not all of it, have no portion control or nutritional value. Those pigs in a blanket can really add up calorie wise at 65 calories a piece.
Taking the Stairs Builds Strength and Lowers Blood Pressure
The stairs are a free option to get moving and improve your physical health.
Although the benefits of exercise are well known, many still find excuses to skip workouts and neglect their physical wellness. Cost, time, and embarrassment are just a few examples of excuses to skip your workout. Some people also experience fear of complicating already present health issues associated with other forms of exercise, such as the potential to increase blood pressure. These reasons express the need to find the correct form of exercise with the greatest benefit. Luckily many negative effects of aging, as well as potential risks, can be drastically reduced, by simply choosing to take the stairs.
New research explains the multiple benefits of taking the stairs, especially for postmenopausal women. The participants who suffered from stage 2 hypertension experienced a decrease in arterial stiffness, blood pressure, and an increase in leg strength. This shows that a small lifestyle change can have a large effect, so next time you have the option, consider taking the stairs.
Music Improves Your Workout Experience and Performance
Studies have recently confirmed that the boost you feel when listening to music while working out isn't a placebo, the effect is a real and lasting one.
Music is a wonderful thing. It can keep a party going or make long car rides a bearable experience. However, music isn't just a something to improve your atmospheric experience, it has actual evidence-based benefits for your well-being. Music has a positive effect on learning and information retention, relieving stress and improving mood, and assisting in stroke recovery. The American College of Cardiology has recently conducted research to further understand the positive effect that music has on exercise.
The study, which was presented at the American College of Cardiology's 67th Annual Scientific Session, looked at how music affected people while they underwent a cardiac stress test. The randomized study looked at 127 patients who underwent the stress test and were exposed to either fast tempo music or no music at all. The stress test had patients start at 1.7mph at a 10% grade, then 2.5mph at a 12% grade, and then finally 3.4mph at a 14% grade with a maximum duration of 20 minutes but an average session lasting for only 6-7 minutes. At the conclusion of the randomized study, the researchers found that those who had been exposed to the music lasted one minute longer during the stress test than those who did not have any music playing.
“Don't count the days. Make the days count.” —Muhammad Ali
Fitness Tip of the Week:
Eating healthy is essential to maintaining the healthy goal weight you are looking for, and to properly nutritionally supply your body. Follow the single digit sugar and double digit protein rule to ensure that you are eating right. Cutting down on the sugar will help ensure a lack of fat build up, while getting more protein will ensure proper muscle building. It is also imperative that you properly hydrate!
Not-So-Surprising news that being sedentary leads to some poor side-effects in regards to your health.
It's pretty well-known knowledge by now that constant sedentary behavior will lead to some poor side-effects when it comes to our health. Recent research from the University of Minnesota has found that sedentary behavior that stems from watching TV too much leads to a higher occurrence of venous thromboembolism (VTE), which can be the result of blood clots forming due to the inactivity and negatively affecting the circulation of blood to the legs and feet. The study, led by lead researcher Yasuhiko Kubota, focused on a western population of middle-aged-to-older participants who part of the Atherosclerosis Risk in Communities Study (ARIC).
The study looked at 15,158 American patients aged between 45 and 64 that were in the ARIC. The participants were initially asked about their health status, whether or not they exercised or smoked, and whether or not they were overweight. The participants were in regular contact with those directing the study, and by 2011 those directing the study reported that 691 of the participants had incidents of VTE. The researchers also found those who watched TV often in a sedentary setting, were 1.7 more times likely to have a VTE incident than those who rarely watched TV. The risk still remained high when weight and other health-risk factors and exercise were taken into account.
How to Fix Your Squat These few exercises can drastically improve your squat, preventing future back and knee pain.
Squatting is a great way to get fit, and is probably the best total body exercise out there. Squats are great to work on in the gym or at home because they help strengthen key muscles that we use every day in regards to posture either sitting or standing. Squats are also a great way to maintain leg strength, which is essential holding onto balance and mobility as we grow older. The exercise will help you build lean muscle mass and raise your basal metabolic rate, all while improving your overall general fitness and work capacity. Watch the video below to see how just a few exercises can improve your squat form and flexibility in mere minutes!
“Only I can change my life. No one can do it for me.'” —Carol Burnett
Fitness Tip of the Week:
Make sure that you never take more than two consecutive days off from working out when you're healthy. This will more than likely begin to set a trend that will take you down the path of losing all the gains that you've received from your consistent workouts. When it comes to working out, consistency and accountability are the two biggest things to making sure you get the workouts that your body needs and deserves.