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Ten to Go: Don’t get hurt. But if you do …

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TRAIN:

The author, Demond Johnson, owns A2 Fitness Professionals. Contact him at  demond@a2fitnesspro.com or 734-222-5080.

The author, Demond Johnson, owns A2 Fitness Professionals. Contact him at demond@a2fitnesspro.com or 734-222-5080.

I’m more than sure that those of you who have chosen to embark on a journey of health and wellness this year are still hard at work. To keep you on a successful and injury-free path, we’re going to reveal a few tricks of the trade.

Training can be very complex, especially with so many workout myths floating around out there. However, by remembering the basics, you’ll have an edge.

  • Use proper form. Quality yields more success than quantity.
  • Stretch prior to training, focusing on opposing muscles, and warm up properly. Your muscles feel and look better when they’re pumped with blood, and this limbers up your joints as well. You’ll be less likely to feel pain later in your workout and you’ll lower your risk of injury.
  • Avoid pairing the same exercises in your workout. This will lead to fatigue and possibly cause injuries.

If you do happen to sustain an injury, this doesn’t mean game over. Here are two cornerstones to bouncing back:

  • Icing slows the body’s inflammation response and limits the swelling.
  • Active release technique, a type of physical therapy, manually breaks up scar tissue and knots in muscles that cause pain and restrict movement.

EXERCISE

We’ve hopped right into a new year and, in keeping with the theme, this month we’ll talk a bit about jumping rope.

Jumping rope develops fast-twitch muscle fibers with one-fifth the impact of running — and burns double the calories. You can do a great workout in a short period of time.

Proper form is a must. Hold the handles, standing, with both feet in the middle of the rope. The handles should be slightly above the middle of your chest. Remember not to jump too high (one inch or lower) and never land flat-footed.

To start, try six sets of five minutes with 30 seconds of rest between each set.

EAT

Banana, walnut and blueberry loaf

  • 1 banana
  • 3/4 cup egg whites
  • 1/2 cup low-fat, plain Greek yoghurt
  • 3/4 cup oats
  • 2 scoops vanilla whey protein powder
  • 1/2 cup sugar substitute
  • 1 tsp. baking powder
  • 1 tsp. baking soda
  • 1/2 cup walnuts
  • 1/2 cup blueberries
  1. Preheat oven to 350. Spray a casserole dish with cooking spray.
  2. Blend all ingredients (except the walnuts and berries) until smooth, throw in walnuts and berries, stir, then pour into the dish.
  3. Bake until you can insert a fork and remove it with no batter sticking; about 17 minutes.
  4. Once done, you can eat as is or toast a slice and spread Greek yogurt on top.

Makes 12 servings.

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