Sports

High Intensity Interval Training: It’s a HIIT!!

I see so many people who complain that they go to the gym and they work out but haven’t lost any weight. HIIT (high intensity interval training) is a great way to get your body moving and your heart pumping! HIIT has been proven to burn more fat, improve endurance, and build strength. Using a […]

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How to Run: Are your running habits taking years off your life?

We have so many passionate runners at our office and it is fantastic! We love to fill the office with people who are bettering themselves with a healthy life style. A word of caution though for those who long distance run and do so frequently, a study done by the American College of Cardiology proved […]

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Top 10 Things to Turn Your Health Around in 2016

Start 2016 off the Right Way! It’s the time for New Year resolutions, many of which are based on health. Now is the time to get excited about yourself! It’s a new year so start it out right and let’s keep to those resolutions. Take it one day at a time and follow the top […]

Read More

Concussions

Concussions With football season starting back up and kids are getting back into school sports, there is an important topic that doesn’t get mentioned enough. Concussions. Here is one definition on concussions as stated by Centers for Disease control and Prevention: “Concussion is a type of traumatic brain injury—or TBI—caused by a bump, blow, or […]

Read More

Functional Pelvic Distortion: Leg Length Inequality – A Brief Review

Functional Pelvic Distortion (FPD) is when there is a pelvic imbalance and the resultant is a functional leg length inequality. Meaning your pelvis may be shifted slightly to the left or right causing one of the legs appear to have longer length. Approximately 10% of the population suffers from an asymmetry of 1 cm or […]

Read More

Chiropractic and Athletes

Chiropractic Care and Athletes: Many athletes use chiropractic care to ensure that they are functioning at 100% and can put their best foot forward. Your spine is like armor for your nervous system and your nervous system is how communication from the body to the brain, and vise versa, can happen. When your spinal structure […]

Read More

High Intensity Interval Training: It’s a HIIT!!

I see so many people who complain that they go to the gym and they work out but haven’t lost any weight. HIIT (high intensity interval training) is a great way to get your body moving and your heart pumping! HIIT has been proven to burn more fat, improve endurance, and build strength. Using a technique that alternates between high intensity intervals with low moderate intervals you can improve your anaerobic and aerobic energy system! below is a great example of a HIIT work out. Remember that exercise is important, but so is your nutrition. Make sure your fueling your body with plenty of veggies and protein. For more HIIT work outs (and other exercises, healthy foods, and cool stuff) follow us on pinterest at www.pinterest.com/precisionbidd! Feel free to ask us for more information on HIIT or on your diet by email precisionbiddeford@gmail.com or by phone (207)282-9797.

 

Example of HIIT Workout:

Warm up: 5 Minutes easy walk/run

25 jumping jacks

Set 1.

15 Burpees

20  Walking Lunges

25 Squat Jumps

30 Sec Plank

30 Sec Sprint

Set 2.
15 Pushups

20 Split Squat Jump

25 Wide Leg Squat

30 Sec Side Plank

30 Sec Sprint

Set 3.

15 Mountain Climbers

20 Back Lunge

25 Air Squat

30 Sec Other Side Plank

30 Sec Sprint

Directions: Rest one minute between each set. Do once for a good workout. Do twice for a great workout.

Find more HIIT work outs at these great sites:
http://dailyburn.com/life/db/hiit-workouts-for-beginners/

http://www.bodybuilding.com/content/what-is-the-best-hiit-workout.html

Or check out our pinterest page! Just click here.

 

What Is The Best HIIT Workout? (2014, August 9). Retrieved January 5, 2016, from http://www.bodybuilding.com/fun/wotw40.htm

 

How to Run: Are your running habits taking years off your life?

We have so many passionate runners at our office and it is fantastic! We love to fill the office with people who are bettering themselves with a healthy life style. A word of caution though for those who long distance run and do so frequently, a study done by the American College of Cardiology proved that working out for extended periods of time and often can take YEARS OFF of your life! This does not mean stop running altogether, just know your limits, and the RIGHT way to work out.

The study by the American College of Cardiology was done over 15 years, doing tests on people ranging from age 18 to 100. They found that running more the 20 miles per week could take years off a persons life. They actually recommend running less then an hour per week. They found that this increased life spans and decreased the risk of premature death. They also go on to say that high intensity/short duration workouts are the best forms of exercise!  High intensity/short duration workouts consist 30 to 60 sec of exercise at full effort and then a recovery period of walking or resting and repeat for about 12 to 15 minutes and do this about 5 times a week. It is recommended to do 30+ minutes of walking, jogging, cycling, or running.

So how could short, quick, workouts increase your life span? Because it increases ability to use oxygen and insulin. This reduces risks of cancer and lowers inflammation. Also it was found that pushing yourself to the limit for brief periods of time with periods of rest, is more effective then prolonged activities when improving heart, lung, metabolic and mechanical functions.

For our runners who just LOVE to go for long distance 60 minute runs or aerobic exercises, take Curcumin Daily or Fish Oil. These are natural sources to decrease inflammation. Please DON’T do long distance running everyday, alternate between workouts. Monday and Thursday do your long run but make Tuesday and Friday a high intensity day, and take a break on Wednesday. Work out the right way while still doing the things you enjoy! Below are two running methods that will help improve your running experience.

Pose Method: A running form that utilizes gravity to prevent over exerting yourself. Using the Running Pose which is your body forming an S shape (torso forward and one leg bent) and letting gravity do the rest, you save energy and prevent injury. They break running down to just 3 fundamentals: Pose, Fall, Pull. There is a beginners guide offered jam packed with running drills, strengthening exercises, and a training schedule (Become) ! They do offer multiple videos for free, so check them out at: https://posemethod.com/running/.

Chi Running: A balanced way to run! Some of the main principles to chi running are: relaxation, correct alignment and posture, landing with a mid foot strike, utilizing gravity, focusing on core strength, and connecting the mind and body. The idea of Chi Running is to capitalize using your core muscles instead of extremities. By using your core you can move more efficiently and prevent/reduce injuries (Chi). Check out Chi Running at: www.chirunning.com.

“Become a Better Runner.” Pose Method. Romanov Academy of Sports Science, 2016. Web. 12 Apr. 2016.

Lee. (2014, August). Leisure-Time Running Reduces All-Cause and Cardiovascular Mortality Risk. Retrieved March 17, 2016, from http://content.onlinejacc.org/article.aspx?articleID=1891600

 

Top 10 Things to Turn Your Health Around in 2016

Start 2016 off the Right Way!
It’s the time for New Year resolutions, many of which are based on health. Now is the time to get excited about yourself! It’s a new year so start it out right and let’s keep to those resolutions. Take it one day at a time and follow the top 10 list, this is key to a new healthier you! Remember “Just Ship IT”, just start being healthier. Now is the time to make a change even just a small one.

 

Top 10 Steps to a Healthier You:

1. Cut out the Sugar
2. Cut out the Grains
3. Limit/Avoid Alcohol
4. Exercise
5. Drink Clean Water
6. Add Sea Salt to Your Food
7. Supplement with Probiotics, Omega 3’s, and Vitamin D
8. Meditate
9. Get More Sleep
10. And…. Get Adjusted!

If you would like to learn more about any of these steps or just have health questions feel free to check out our other blogs or contact us by phone (207)282.9797, or by email precisionbiddeford@gmail.com. We are always happy to help you get healthy!

Concussions

Concussions

With football season starting back up and kids are getting back into school sports, there is an important topic that doesn’t get mentioned enough. Concussions.

Here is one definition on concussions as stated by Centers for Disease control and Prevention:
“Concussion is a type of traumatic brain injury—or TBI—caused by a bump, blow, or jolt to the head or by a hit to the body that causes the head and brain to move rapidly back and forth. This sudden movement can cause the brain to bounce around or twist in the skull, stretching and damaging the brain cells and creating chemical changes in the brain” (HEADS UP).

Did you know that a person doesn’t even need to get hit in the head in order to get a concussions? Things such a whip lash or hard hits can cause concussions too. Each year approximately 1.6 to 3.8 million concussions occur in the U.S., due to sports or recreational activities. Of that amount, 40% of the athletes return to the sport before the guidelines suggest (Concussion Facts).

Concussions are considered an invisible injury because secondary conditions (symptoms) sometimes don’t occur for hours or in some cases, days. If a person has a concussion and doesn’t wait the appropriate amount of time they are putting themselves at risk for an even worse injury. People who suffer from one concussion becomes 3 to 6 time more susceptible. In severe and rare cases, concussions can cause the brain to swell, permanent brain damage, or even death (Concussion Facts). Make sure you know the facts, whether you are a parent or athlete, make sure you understand concussions should be taken seriously. Give your body the time it needs to heal.

“HEADS UP.” Centers for Disease Control and Prevention. Centers for Disease Control and Prevention, 18 May 2015. Web. 15 Sept. 2015.
“Concussion Facts: Did You Know?” Concussion Facts. Sanford Health, n.d. Web. 17 Sept. 2015.

Functional Pelvic Distortion: Leg Length Inequality – A Brief Review

Functional Pelvic Distortion (FPD) is when there is a pelvic imbalance and the resultant is a functional leg length inequality. Meaning your pelvis may be shifted slightly to the left or right causing one of the legs appear to have longer length. Approximately 10% of the population suffers from an asymmetry of 1 cm or more. But why should this matter to you? Leg Length inequality is one of the leading causes for back pain and pain in the lower extremities (Mennell). If the pelvic bone is distorted by as little as 4mm symptoms may emerge (Reid and Smith).

While walking or sitting you are supporting only 1X your body weight with your limbs; while running you are actually supporting 3x your body weight. Studies showed that with people who were more athletic or stood for most of the day actually experience more pain from FPD then others. Athletes receive more relief when using heel or shoe lifts because they were experiencing most of the pain will moving (Friberg). So while pain may not be evident while walking with a ¼ inch leg length discrepancy it will feel more like at ¾ inch discrepancy while exercising. Rather than rely on an insert, wouldn’t it make more sense to correct the functional imbalance through NeuroStructural Chiropractic Care?

Getting your pelvic bone checked for Structural Shifts and corrected is extremely important in maintaining your spinal structure. Getting the proper support for your pelvis and lower body can help you get back up on your feet and insure your weight is being equally dispersed throughout your lower limbs. Feel free to contact us for more information on FPD, NeuroStructural Chiropractic and Structural Shifts.

 

Aspegren DD, Cox JM, Trier KK. Short Leg Correction: A clinical trial of radiographic Vs Non Radiographic Procedures. J Manipulative Physiol Ther, 1987; 10(5):232-238.
Eriksen, K. (2004). Upper cervical subluxation complex: A review of the chiropractic and medical literature (pp. 136-150). Baltimore, MD: Lippincott Williams & Wilkins.

Chiropractic and Athletes

Chiropractic Care and Athletes:
Many athletes use chiropractic care to ensure that they are functioning at 100% and can put their best foot forward. Your spine is like armor for your nervous system and your nervous system is how communication from the body to the brain, and vise versa, can happen. When your spinal structure shifts, a nerve can become compromised, preventing the proper communication to occur. Your body can heal and guard itself at its best when there is nothing blocking that communication.
Chiropractic is not only for adult athletes, it is for everyone! Children that are between the ages of 11-15 account for 55% of hospitalization due to sport injuries. During each workout the body suffers micro-injuries and needs time to recover. More injuries can occur to the body’s tissues, joints, and spinal column due to repetitive injuries that never fully heal. When the spine is in alignment and the nervous system is free of Structural Shifts (subluxations) the body is able to tell the brain exactly what to do to fix the issue and quickly (Wassung, K.).
Chiropractic care can do more than help you heal, it can actually help you improve your game. There was a study done were 50 athletes were split into two separate groups, one received regular chiropractic care, the other was used as a control group. These groups were tested for 6 week using 11 different methods to judge their speed, agility, reaction time, balance, power, and kinesthetic perception. The chiropractic group showed 18% improvement after just 6 weeks after 12 they showed 30%. The control group experienced less than 1% improvement (Lauro A.). Some athletes that use chiropractic care are Usain Bolt, Tom Brady, Tiger Woods, Jordan Spieth and Arnold Schwarzenegger, just to name a few! Let’s improve your performance and your health by including regular adjustments to your health regime!

• Lauro A. Mouch B. Chiropractic: The Journal of Chiropractic Research and Clinical Investigation. 1991; 6: 84-87
• Wassung, K. (2015). The Winning Edge: Athletic Performance and Chiropractic.

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