strength training Archives - Damron Chiropractic & Wellness

6 Incredible Benefits of Strength Training

August 4, 2017 By Pam Rezai Leave a Comment

No one would say that cardiovascular exercise did not provide many health benefits. In fact, many people associate cardio to be a central part of their exercise regiment. However, what many people do not recognize is the overall benefits to our health with strength training. Yet, strength training typically takes a back seat to cardio exercise. Recent research is shining new light on how strength training can impact every thing from aging well to balancing hormones.

Convenience is a great motivator when it comes to cardiovascular exercise. Grab your sneakers and head out the door for a run, any time of the day. No need to purchase equipment or a club membership. There’s no commute, to and from the gym, or schedule to adhere to. It’s just plain easier, plus you are building muscle and burning fat. But, this new evidence is going to make it hard to avoid adding strength training to your exercise regiment.

Strength training maintains good health. Okay, so this one is probably pretty obvious. However, if we dig a bit deeper into the research it tells us that strength protects against disease. Diseases such as cancer, hypertension, obesity, metabolic syndrome, and heart disease. And these benefits are found regardless of a person’s weight, too! Strength training brings more oxygen into your body which is one way that waste and toxins are removed.
Helps to age gracefully. Sarcopenia is a condition that results in lost muscle mass. As we age, this results from our own lack of effort but also from the natural aging process as well. Building strength helps to prevent falls. A study found that just 15-minutes of strength training twice a week was enough to show significant improvement.
Building strength helps to balance hormones. No need for hormone replacement therapy (HRT), this natural approach stimulates the release of human growth hormone which helps to build muscle and burn fat. It also increases insulin sensitivity, and regulate sex hormones in both men and women.
Increasing strength keeps you lean. Building muscle helps to burn calories, not only during the workout but up to three days after. Muscle drives fat loss
Strong body means a strong brain. While scientists don’t fully understand this correlation, studies are consistently demonstrating an improvement in cognitive function with improving strength.
Becoming stronger can inspire you. A sense of accomplishment and prevailing through a challenge can be enough to transform a person’s life.

Improving Senior Health Through Exercise

May 26, 2017 By Pam Rezai Leave a Comment

Trends in obesity rates, especially in older adults, suggest a misconception that it’s too late to get healthy. In fact, more than a third of Americans over 65 are obese. There exists a falsehood that it is normal to lose good health as one ages. Perhaps it is due to the fear of falling or other injury, leading to a more sedentary lifestyle. Aches and pains associated with aging, also contribute to a decrease in activity. Unfortunately, this mindset only exasperates the increase in obesity. The truth is senior do benefit from exercise, no matter what their age.

New research is suggesting that overweight and obese senior citizens who want to lose weight should pursue aerobic exercise, strength training, and a healthy diet. A study conducted by the New England Journal of Medicine involved older, obese older adults who scored in the “frail” range on a standard test. This group of 141 individuals were broken into three groups. One group did only aerobic exercise such as walking on a treadmill. Another focused on strength training, and the other on doing both. Lastly, there was also a control group that only attended nutrition classes, but did not diet or exercise.

The study ran for six months, with each non-control group exercising three times per week. At the conclusion of the study, all non-control groups lost weight. In fact, the average weight loss was 19 pounds. The most significant finding, however, was the improvement in frailty scores. Follow up testing involved mobility tasks such as walking up stairs, standing up, and picking up a coin. All three non-control groups improved their scores. The most improved was the combination group of aerobic exercise and strength training at 21%. The other two non-control groups averaged a 14% improvement.

So, what’s the lesson learned here? That it is never too late to get healthy. Older individuals can do more to help themselves live independently as they age. Plus, do it safely, without risk of injury. Age does not matter when it comes to living a healthy life.

Commit to Your Health

September 22, 2016 By Pam Rezai Leave a Comment

Bringing a child to the grocery store is challenging. A battle typically ensues that is a balancing act between food that promotes good health and food that does not. When we grow up things are no different. We battle ourselves over how much we should indulge ourselves and how well we should eat. As an adult the difference is there is no one telling us ‘no.’ We are left to make decisions for ourselves; countless ones, each and every day.

We can face making too many bad choices over a long period of time. Things like too much fast food, not enough water or exercise, eating processed foods, and skimping on sleep. At some point in our life we second guess our bad choices. We want to change, but change can be difficult and it take time to see results.

However, change can happen if we are committed to ourselves. After awhile, poor lifestyle choices ultimately have a domino effect on our bodies from weight gain, high blood pressure, high cholesterol, type 2 diabetes, and obesity. It can even then lead to conditions like chronic pain in places like our back, neck, and legs.

A healthier life means surrounding yourself with others that have the same wellness goals as you. That doesn’t necessarily mean joining a health club (although those are fantastic places to find those people) but rather doing simple things like:

walking with a friend.
heading to the local farmer’s market and talking to the farmers about their produce.
packing a lunch for you and a co-worker instead of going out to eat.

It’s amazing how surrounding yourself with the right people in the right environment can inspire you. At Damron Chiropractic & Wellness (DCW) we work hard to create an environment of wellness. We work hard to be a positive influence in people’s lives through weight loss, alleviating pain, strength training and healing gut issues. We are committed to your health, but are you committed too?

Unhealthy Choices

August 18, 2016 By Pam Rezai Leave a Comment

Going through each day is like walking through an amusement park. There are constant distractions in the form of unhealthy choices. It could be tempting desserts, a late night cocktail, a quick meal at a fast food restaurant, or vegetating on the sofa with a bowl of popcorn and a great flick. Our bed might just be too comfy to get out of early to work out. We need that extra boost of energy mid-day with a diet soda or a fancy coffee to get us through. Someone in the office brought in a cake to celebrate a milestone. There’s a box of donuts in the break room. The daily distractions that keep us off the path of wellness are too numerous to count. So what are we to do?

Maintaining a life of wellness requires discipline from an unhealthy lifestyle. Discipline because we need to be aware of our choices on a daily basis. Wellness also requires accountability to ourselves. We can make the wrong choice but should strive to do better the next time. To help with these daily distractions, it helps to surround ourselves with others who also want to live in wellness. It will be those people who will encourage us to avoid the distractions and make the better choice. Whether it be choosing water over soda, fresh fruit over cake, or going out for a walk versus sitting at home.

The team at DCW takes our role as your accountability partner very seriously. We act as your training wheels, holding you up until you are ready to sustain yourself. Minimizing the daily distractions and increasing your awareness of what your body is telling you. Helping you to understand the benefits of chiropractic care, therapeutic massage, proper nutrition, supplements, stretching and strength training. Education is the foundation to your success. Having the knowledge allows you to take those training wheels off and sustain the wellness you’ve created. It also allows you to know what your body need and when.

Injury Prevention in School Sports

August 12, 2016 By Pam Rezai Leave a Comment

School and sports. They go hand in hand. Our kids start out young playing a sport like soccer. Head to a park on a Saturday morning in the spring or fall and you will see countless fields of kids playing soccer. School gyms are a busy place during the school year with team sports such as volleyball and basketball. Find a baseball field in the spring and early summer and chances are you can catch a game. You will also find lots of parents too lining the sideline or sitting in the bleachers, too. Adolescence means school and sports. But, it also can mean so much more.

If we make the big leap to college level sports, we know that there is a big difference in competition and intensity of play. There is also a big difference in how the players are treated too, especially the ones that have scholarships. Those athletes are given priority in terms of conditioning, rehabilitation, and injury prevention. But before they arrived at that level of play, what type of priority treatment did they receive at the high school level in terms of conditioning, rehabilitation, and injury prevention? What about at the grade school level?

As a child grows their body develops and changes. So does everyone else’s. If playing football, the tackles become harder as the opponents grow in size and weight. In basketball, the intensity of the players increases as does the contact. What is available to these athletes to help them stay healthy and injury-free throughout their season? Do they have the proper resources available to them for personalized conditioning and strength training?

Many times what is offered is not player specific, nor is it truly meant for injury prevention. Coaches and parents will want their kid back on the field or court as soon as possible. Why? To win and to increase their odds of being seen by a recruiter. Yes, kids are resilient. Yes, kids recover quickly. But at what cost?

At DCW we see student athletes. We understand the desire to get back in the game and play. But we also know that if that student athlete is not 100% they run the incredible risk of re-injury. We also know that there is player specific conditioning and rehabilitation that will help offset the risk of injury, too. So, until your kid makes it to the college level of play and receives the individualize treatment, let DCW ensure they receive it today for the sake of tomorrow.

Strength Training

February 25, 2016 By Pam Rezai

The most recent edition of the ESPN magazine had an article on Stephen Curry. Many would argue that he is the best shooter in NBA history. While that may or may not be the case, the article actually focused on how his lucrative career might not have ever happened. You see, his ankles were creating a serious problem with his ability to play ball. They were getting injured quite frequently and in ways that weren’t considered common. Despite a surgery prior to his NBA career, the ongoing issues continued to persist, that is until a new Personal Trainer entered the picture with the Golden State Warriors. His philosophy was built around the concept of strength training. If Stephen Curry was able to strengthen his core, specifically his hips, could the stress on his ankles be offset? The short answer, yes.

Fast forward to today and one may not even realize what Stephen Curry went through to get where he is now. The hours of strength training has allowed him to continue playing the sport he loves. By investing in his most treasured asset, his own body, he has been able to nearly eliminate the ankle problems he suffered from before. The game changer was the benefits of strengthening his body.

The reality is that sometimes surgery is not the solution. The human body, if given the opportunity, can elevate its performance to compensate for any weakness with strength training, or rehabilitation. You still owe it to yourself to live as fully as possible. Working with a plan to strengthen key areas of your body that are causing problems is what we do at Damron Chiropractic & Wellness. You needn’t wait until you think you might need surgery either to improve your situation. Strength training should be your first resort, not your last.

You may not be Stephen Curry, but you can benefit from strengthening just as he did. It’s never too late to start.

The Workout Win

January 27, 2016 By Pam Rezai

At Damron Chiropractic & Wellness (DCW) we pride ourselves on being different. One of those ways is through our Rehabilitation department. Many of our patients come to us from the Chiropractic side. People who are in pain and looking for relief. Those individuals need rehabilitation therapy to strengthen their body to keep out of pain; however, we also offer additional services within that department, too. You see, you don’t need to be a chiropractic patient first to enjoy the benefits of working with our Rehabilitation Specialist, Omari Kittrell. You can simply want to feel good again with strength training, improving your flexibility, losing weight, or learning different exercise techniques. It’s the workout win.

We call it the workout win for several reasons:

DCW requires no membership dues or fees to participate.
You can workout in a small group or privately if you prefer.
Omari Kittrell is not only a Personal Trainer, but also certified in Pilates – Reformer I,II, and III.
You will be in a nurturing, positive environment that meets you exactly where you are at in your wellness journey.
DCW is an ideal starting point for those who are beginners and may be dealing with other health concerns too.
DCW is the perfect place to establish a solid wellness foundation so you can be better prepared for a more traditional gym.

Sometimes we simply aren’t ready for any mainstream workout regiment. We may have other health concerns that are limiting our ability to do that. A place like Damron Chiropractic & Wellness, or DCW, can help you find good health once again. What it really comes down to is this – are you ready to feel good again? If you are, then we are here. Consider the DCW difference and stop by for a visit. It’s true what they say, “nothing ventured, nothing gained.” You never know the possibilities in life if you don’t open your mind to the options available to you.

2016 Fitness Movement

January 19, 2016 By Pam Rezai

At the onset of each new year there are countless lists of trends of things to be expected. There are trends in fashion, colors, hairstyles, decor, and food. Interestingly, in light of the work we do here at Damron Chiropractic & Wellness (DCW), a recent article in Dynamic Chiropractic (1/15/16) highlighted the “Top 10 Fitness Trends for 2016,” by Dr. Jeffrey Tucker. There is also a 2016 fitness trend that you should know about as well.

According to the American College of Sports Medicine, or ACSM, there are 10 important trends in the fitness world that are transforming our society and wellness in general.

Wearable Technology
Body-Weight Training
High-Intensity Interval Training
Strength Training
Educated, Experienced Fitness Professionals
Personal Training
Functional Fitness
Programs for Older Adults
Exercise and Weight Loss
Yoga

The good news is that DCW has the ability to address 8 of the 10 trends listed above! The rehabilitation component of our team approach encompasses all types of training that is customized to each individuals needs and goals. Our Rehabilitation Specialist, Omari Kittrell, brings with him a wealth of knowledge and experience to help our patients live not only pain-free, but with better health as well.

While there is no “one size fits all” solution to wellness, there is a right way to achieve it and a wrong way. The wrong way is believing that there is a quick fix to things like losing weight. The wrong way is believing that what worked for a friend will also work for you. The wrong way is also not addressing your whole self, but only a single facet such as weight.

The right way is understanding how intricately related each system in your body is. How pain, for example, can affect your sleep, your weight, your emotional state, and your motivation to exercise. It’s also recognizing that if the root of the problem is not addressed properly, any attempts to achieve wellness can be compromised. That means even if you are successful at losing weight in the short-term, the risk of gaining it all back is more likely if there are other unresolved issues you are dealing with like pain.

Take advantage of today’s trends in fitness. Take the time to invest in yourself and discover how a customized fitness approach can benefit you in the long-run.

Accountability Partner

January 8, 2016 By Pam Rezai

Any path to self-improvement is better when we have someone on the journey with us. Not only does it tell us that we are not alone, but it also benefits us in other ways as well. We have someone who has a better understanding of what we are going through, we have someone who can speak to our personal experience because they are right there with us, we also have someone who will hold us accountable to our journey. We have an accountability partner, who will ensure we stay on track and not let obstacles prevent us from succeeding. And sometimes that obstacle is our own self.

Many times our journey towards better overall health requires more than ourselves in order to be successful. And that’s okay. We are social beings. Taking that first step in the right direction can require a lot of effort. Why? Well, the fear of failure can be a very powerful thing. We may have tried once before and failed. We may be unsure of even where to begin. We may get frustrated and decide to settle with what we have. If we have an accountability partner, we have that external motivation to keep us moving forward. We have someone telling us not to settle, to expect and demand more for ourselves.

Damron Chiropractic & Wellness (DCW) can be that accountability partner you are looking for. We understand where you are and where you want to be, plus can address the needs of the “whole” you. Surrounding yourself with the right resources to help you along your journey can mean the difference between success and failure. And success with weight loss is what you want, right? Addressing the needs of all of you means going deeper than simply losing weight. It means strength training, it means better nutrition with supplements if needed, it means a structure that is in alignment, it also means addressing any muscle issues as well with massage.

DCW is rooting for you! Your success is our success. Who’s holding you accountable?

The Alternative To Knee Replacement Surgery

November 3, 2015 By Damron Chiropractic

Did you know that each year there are over 670,000 total knee replacement surgeries performed in the United States? Most of these surgeries are due to arthritis, a disease of the joint that causes swelling, inflammation, pain, stiffness, and decreased range of motion. For the first time ever, a study was conducted to compare the effects of knee replacement surgery with that of other treatment options. The results indicated that there are alternatives to surgery.

While knee replacement surgery is a very popular remedy for those suffering from knee pain, there has not been good evidence showing its effectiveness. This first-ever study took 100 patients and split them in two groups. One half were provided non-surgical treatment that consisted of rehabilitation, exercise, diet recommendations, and pain medications. The other half were provided surgery followed by 12 weeks of the treatment given to the first group. Those who had the surgery improved twice as much as the other group in terms of pain, daily activities, and quality of life. However, the results had significant findings for the non-surgical group, as well. Two-thirds of those not given surgery still had a considerable improvement in pain levels, daily activities, and quality of life. Plus, only one-fourth in that group ended up having surgery within the year.

On the surface, the surgical option may appear to be the preference. Yet, if we dig a bit deeper, we find that the research revealed results for the surgery group that should also be taken into consideration before opting for surgery. With the knee replacement surgery, complications were much more frequent. These complications included “several serious deep vein clots, a fracture, and a deep infection.” There have also been other studies that indicate surgery is not as successful as one might think. Interestingly, 1 in 5 patients still experience pain six months later.

Medical experts agree that surgery should be your last resort. Other options such as weight loss, rehabilitation therapy, exercise, strength training, and diet changes can be effective at significantly improving the situation. Resist the more invasive approach. Instead try other options that give your body the opportunity to heal through the changes you make yourself.

6 Incredible Benefits of Strength Training

Improving Senior Health Through Exercise

Commit to Your Health

Unhealthy Choices

Injury Prevention in School Sports

Strength Training

The Workout Win

2016 Fitness Movement

Accountability Partner

The Alternative To Knee Replacement Surgery

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