Showing posts with label proper warmup. Show all posts
Showing posts with label proper warmup. Show all posts

Tuesday, July 14, 2015

Running Vs. Walking: Which is "Better"?



Running Vs. Walking? 

Ihat's the age-old question. It has a lot to do with what your goals are.  Each has its drawbacks, and each has its benefits - but both are a much better option for one's health than staying plugged to the TV on the couch.  The bottom line is that you are moving your body.  That, and a sensible diet. It's actually a bit more complicated than it might seem, with a number of factors involved.  There are so many direct and indirect benefits to most physical activities.

But, if your main goal is to lose weight, then keep this in mind...
The more intense a physical activity, the more calories are burned. Therefore, if you run a six minute mile, you will burn more calories than leisurely walking a mile.  Plus, the "after-burn" calories you continue to expend after an intense exercise will be markedly higher than that of just a walk. However, if you maintain a brisk walk of 10 miles an hour or faster, the calorie burn quickly catches up to that of a run.  So, it greatly depends on the pace of the individual.
I've actually seen brisk walkers fly by "joggers".  Some of these power walkers even beat out experienced long distance runners. Just visit the mall some time early in the morning, and you'll know what I'm talking about.  Getting good exercise in an air conditioned environment - Pretty smart if you ask me.
Calorie burn also has to do with how fit a person is.  A seasoned runner will typically burn fewer calories than someone just starting out for the same distance & speed run.  The new runner's body is working harder and less efficiently. Also, the heavier you are, the more energy you burn (now, I'm now suggesting that you start with daily fast food lunches to put on more weight).
Now, let's talking about impact.  By its nature, walking is low-impact.  Less stress on the shins, knees, bones, back, and body in general.  Hence, the explosion in well-cushioned running shoes.  If you do partake in running, try to run on less hard surfaces, like dirt.  Also, asphalt vs hard concrete is a better option.  You want the benefits of exercise, but not at the expense of long-term harm to your body.


Some important considerations to keep in mind:
  • A proper Warmup is critical.  Even if you plan on walking, it's important to get your blood flowing before you start.
  • Keep a good posture.   Don't slouch when running or walking, and keep as tall as possible.  Remember to stay relaxed.  
  • Breathe!  Try to regulate your breaths to keep in sequence with your pace.  This is part of being relaxed, and can have a positive impact in your overall routine and enjoyment.
  • Using a heart monitor is a great way to gauge your exertion level. If you want to increase or decrease your heart rate, modify your pace and exertion according.  If you want to increase your heart rate, try moving your arms or quickening your steps.  Just remember to know your limitations, and don't over do it.
  • For the beginners, start slow.  Don't go for the five mile run right off the bat.  Walk at first, then build up to a jog.  You will be using muscles that you've not used for awhile, so it's all new to your body.  It's amazing, though, how quickly our bodies adapt, so take it slow and conservative.  You'll get there.
Hear's to your Health!


Disclaimer:  This information has been provided by Dr. Kevin Crawford, Lubbock Sports Medicine as general information only. It is not intended for any patient or specific situation.  Exercise with care and under a doctor's supervision.

Lubbock Sports Medicine


Dr. Kevin Crawford, MD
4110 22nd Place Lubbock, TX 79409
(806) 792-4329

Thursday, April 16, 2015

What's best between eating 3 Big Meals or Several Smaller Meals throughout the Day?

Diet question of the Year...  Is it more healthy and more apt to increase our metabolism (i.e., easier to lose weight) by eating several smaller meals throughout the day rather than three big ones?  Lately, we've heard lots more advocacy for the "grazing" strategy for our daily food consumption if we wanted to keep the weight off and increase our energy levels. I mean, have you've ever seen a fat deer?  Of course, we've all seen plenty of fat cows, and they they graze throughout the day, right?

Well... the verdict is in - at least for now - from the nutrition and fitness experts at Men's Health. Here's what they found. Wait for it....  there's no difference at all.  Really???  Yep, really!  As long as the daily caloric intake and nutritional value is the same, their study found no discernible difference between grazing and the conventional 3-meals a day diet. With that said, other studies have shown that smaller, nutritious meals throughout the day can have a positive affect on maintaining more consistent energy and concentration levels throughout the day,  as opposed to 3 Big meals, and feeling bloated and sleepy after each one.  Of course, we don't always have to eat like every meal was Thanksgiving Dinner.


So, Men's Health's finding was actually a positive one, because it supports whichever way we personally feel more comfortably eating throughout the day.  As long as we are consistent, and eat healthily, staying away from processed foods, sugary foods, GMOs, high fats, etc., and keep it natural with lots of veggies and fruit, then our health outlook will remain positively affected.

Here's to your Health!


Lubbock Sports Medicine

Dr. Kevin Crawford, MD
4110 22nd Place Lubbock, TX 79409
(806) 792-4329

Monday, March 30, 2015

How to Avoid Sports Injuries

While "warming up" before the championship football game or our afternoon jog is a must to help avoid Sports Injuries, there are many other precautionary steps that we could take.  A comprehensive approach can be the key for prolonged sports fitness, while keeping our bodies strong and flexible to help meet the demands of whatever sports activities that we undertake.  

Let's start with the basics:




The Warm Up

A critical need to help avoid sports injuries is The Warm-Up.  How vigorous your sports activity is will determine the recommended time to properly warm up your body.  A typical warm-up session could be 5-10 minutes, and should involve gently stretching, and increasing the blood flow to the muscles throughout the body, and then build the warm-up to a more brisk pace through light to medium cardio. A proper warm-up will allow for increase body flexibility of joints and muscle fibers, which will help help mitigate the risk of pulling or straining a muscle or incurring a painful joint injury. 


Technique Rules!

Doing a sport activity, such as weight lifting, working out quickly and unfocused, rather than with purposeful and proper technique, has caused many strained or torn muscles.  Methodical technique rules the day with regard to minimizing sports injuries, and is a must to ensure your desired results.  If you don't know a proper technique for any sports activity, simply ask a qualified sports medicine expert or trainer. Most gyms have certified trainers on hand just for this purpose.  They are there to help.  Remember...  "A perfect game requires perfect practice".


Crawl before you fly

Whether you are a sports beginner or a top professional, learn to listen to your body.  The only way to get better, stronger, and faster is to push yourself.  However, there's a big difference in taking that extra step or cranking out that last rep. verses hitting it so hard that your body starts to break down. Increased fitness and improved results take time and consistency to achieve, but when a shoulder or hip or knee starts sending your pain signals (or "something is not right" signals), maybe it's time to cool off to train for another day.  So, test yourself and push yourself.  Unless you are training to become an elite athlete, just don't go all for broke, especially at the beginning of your fitness journey, and always under doctor consultation.


Correct Equipment

Virtually all sports requires some form of equipment, with some sports requiring more equipments than others. Even sports activities such as jogging requires quality running shoes, and even apparel that 'breathes" and doesn't chafe.  On the other end of the spectrum is football, that requires a full body of equipment (certified helmet shoulder pads, mouthpiece, knee, thigh, and butt pads, quality cleats, and other items depending your your position.  Any of these pieces could be the weak link the chain, so select quality equipment to help avoid injury to the most vulnerable parts of the body.


Liquify

Water is absolutely your best friend to help avoid sports injuries, and helps keep you in peak performance during your strenuous sports actively.  Taking in enough fluids is vital to your body's wellbeing, and is necessary to your muscles' recuperatory stage after a killer workout or after a demanding match.


Cool it Down

Like the warm-up, but in reverse, the cool-down is essential to complete your sports activity.  A 5-10 minutes cool-down would include a more gentle exercise, like walking and stretching, and allows for the heart to return to its normal rate. It also lengthen the muscles, to help alleviate some of their bulkiness and tightness. Additionally, a proper cool-down allows the body to remove the bad waste-products created during the workout, and replaces them with oxygen and needed nutrients.


Modify your Intake

You want better performance on and off the field?  Change your diet, and of course no smoking.  Simple as that.  A good engine does not work so well with a poor source of energy, right?  So, eat your greens and fruits, and make sure you are getting sufficient protein, especially if you are strength training.  Keep it natural and healthy.  Stay away for the processed foods, which can be heavy on sodium, fats, preservatives, and sugars with minimal nutritional benefits. 



Get your Zzzz...

Help ensure that your body recuperates and heals from a day of hard activities by getting sufficient sleep - every night!  This is the main time when your muscles have a chance to mend themselves and get stronger. Besides all the health benefits to a good night's sleep (7.5 - 8 hrs for an adult), it also allows for higher productivity during the day.  Here's to your Zzzz, and start getting better:
  • Daytime Performance
  • Muscle Recuperation
  • Brain Function
  • Emotional Outlook
  • Safety & Alertness


Disclaimer:  This information has been provided by Dr. Kevin Crawford, Lubbock Sports Medicine as general information only. It is not intended for any patient or specific situation.  Exercise with care and under a doctor's supervision.

Dr. Kevin Crawford, MD
Lubbock Sports Medicine
4110 22nd Place Lubbock, TX 79410
Tel. (806) 792-4329