THE HOLIDAY CRAZE- MANAGE YOUR STRESS

Buy the presents. Family in town. Decorate the house. Attend parties. Grocery Shop. Wrap the gifts. Visit the in-laws. Battle the traffic. Work. Look for a parking spot. Kids Holiday Music Festival. Stress. Stress. Stress.   

Now more than ever, the stress starts to build up. The anxiety about all the things that you have to do for the holidays is looming.  So what’s your plan to manage that stress level over the next two months?  What?  You don’t have a plan?  Think back to how you felt last year when this time rolled around.  Did you feel out of control? Could you have enjoyed your time with family and friends even more?

The simplest and most important thing you can do is have a written plan and a schedule/calendar.  By writing down & prioritizing the things you need to do, in advance, you’ll feel organized, efficient and reduce that feeling of being overwhelmed.

Incorporate into your daily/weekly plan, activities that reduce stress such as eating healthy, exercising & building routine “me-time”.  “Me-time” can be defined as anything that you enjoy that helps you to relax.  It could be reading a book, taking a nap, meditating, getting your nails done or a massage!  Often, people believe & feel that “me-time” is a luxury; there isn’t enough time or money for it.  Believe it or not, when you build “me-time” into a daily & weekly routine, you become more efficient, more productive, happier & healthier.  Your approach to the holidays is more positive and the stress you will face over the next couple of months will be more manageable!

Take a moment right now, while you’re reading this, to create a plan and build into your daily routine, even a few minutes of “me-time”.  It doesn’t take a lot to ease the stress & pressure of the day. Block that time out of your schedule and make it a non-negotiable.  That means, if something comes up or someone asks you to do something during that blocked out time, you say “no” OR “I can at a later time”.  Trust me, you’ll be happier, less stressed and will approach the holidays with newfound positive perspective!

Riviera Sports Physical Therapy offers a “Me-Time” activity – Massage Therapy! Massage therapy is a scientifically proven way to reduce chronic stress levels in the body. If you feel the effects of holiday stress & anxiety, we recommend incorporating a few massages into your holiday routine.

Make your appointment TODAY! Call 310-316-3577 or visit www.rivierasportspt.com.

DON’T THROW IN THE TOWEL DURING THE HOLIDAYS!

MAINTAIN YOUR HEALTHY LIFESTYLE ROUTINE!

It’s no huge surprise that when the holidays roll around, between Thanksgiving and New Year’s, people throw in the towel when it comes to eating healthy. Then magically, January 2nd rolls around and everyone’s ready to get back on track and start eating healthfully again. Somewhere in our brains, a huge “eating permission slip” conveniently blocks out the fact that the average American gains between 7 – 10 pounds during these festivities. Moreover, much of this weight stays on despite New Year’s resolutions to finally lose weight, eat healthfully, and exercise. Rather than playing this mind and body game, why not go into the holidays with the proper mindset and a game plan to avoid throwing in the towel and stay on track.

Listed below are tried and true tips for maintaining or at the very least, minimizing weight gain during the holidays. Additionally, let’s not forget maintaining your health! Poor eating, lack of exercise, lack of sleep, and too much alcohol lowers your resistance – making you much more susceptible to illness. Remember the mantra “moderation, moderation, moderation” and you can still enjoy all your favorites.

OF MOST IMPORTANCE IS YOUR MIND. Make a mental, verbal & written contract with yourself prior to the holidays. Say it out loud, write it down, post it on the fridge, tell a friend, or any other method that keeps you true to your personal promise. For example, “The holidays are right around the corner. I will allow myself small tastings of my favorites but I will not overindulge just because it’s expected or acceptable. I will focus on friends and family in lieu of food. I know that my mind is exceptionally strong and that I can be stick to my commitment.
EAT NORMALLY ON THE DAY OF THE PARTY. Meal skipping is a guaranteed set-up for tremendous hunger coupled with lack of control. Eating lightly on the day of your party is fine – just don’t let yourself get too hungry. For example, if you know you’re going to eat mashed potatoes, stuffing, or dessert, feel free to skip most of your bread/starch servings that day. But do eat protein, vegetables, and fruit. Drinking water or eating a small meal before the party is also a great trick for preventing excessive eating.
IF YOU FEEL COMPELLED TO HAVE APPETIZERS, go for the fruit, vegetables (sans the high fat dip) and harder cheeses (sans the crackers). These low- fat choices won’t destroy your predetermined eating strategy. They will actually nourish you and lessen your food cravings at the main meal and dessert.
REMEMBER THAT ALCOHOL INCREASES APPETITE AND DECREASES SELF-CONTROL, a perfect recipe for out-of-control over-indulgence. Alcohol is nothing but “empty calories” providing zero nourishment. Once again, it is important to pre-set in your mind how many alcoholic beverages you will have at the party and to stick to it. Water or mineral water with a splash of lemon is a great alternative or “in-betweeners”. Another option is a wine spritzer: 2oz of white wine plus 2oz of mineral water – half the calories, half the alcohol and a great way to stretch out your evening’s allotment.
MAINTAIN AS MUCH CONSISTENCY IN YOUR WORKOUT PROGRAM AS POSSIBLE. By doing so, you may not lose weight during the holidays, but it may be the key to keep from gaining it. Even if you have to drop one or two of your weekly workouts, don’t get discouraged and blow off your entire exercise program until after the holidays. That’s surely a recipe for weight gain and poor health.
IMMEDIATELY RESUME YOUR HEALTHY EATING ROUTINE AFTER THE PARTY. Be careful to not continue the nibble theme. Shockingly, it takes only 3 days of bad habits to trigger long-term cravings – especially if you are only eating the culprits and not balancing your nourishment throughout the day.

In closing, enjoy your holidays and try not to over think it. Once you make the mental note, trust it and the rest will fall in place. Cheers and best of luck! If you are interested in starting a healthy lifestyle prior to the holidays or maintaining your weight & exercise routine, call and make an appointment TODAY! Visit http://www.rivierasportspt.com or call 310-316-3577. Our medical fitness specialists  and nutritionists are here to help you!

The Importance of Cross Training

All too often, I see clients in our physical therapy office who are suffering from overuse injuries as a result of playing too much of a single sport.  

Case in point, John recently came into the office with elbow pain. Not surprisingly, John plays tennis four times per week but doesn’t do any alternative cardiovascular exercise, stretching or strengthening on his off days.  As a result, John started experiencing a little elbow pain several months earlier, which he managed with over the counter anti-inflammatories but it has progressively worsened over time and now the pain is persistent.  If John would have been routinely strengthening his rotator cuff and stretching his wrist extensors at the gym, he might not have developed this orthopedic injury or it may not have progressed until possibly later in life.  In addition,  if he incorporates non-impact sports such as cycling or swimming, he may experience better endurance on the tennis court and increase his overall strength. 

The most recent demonstration of cross training was seen at the Olympics.  Our Olympic “Heroes”  all cross train as part of their fitness regimen.  Whether it was Usain Bolt running, Michael Phelps swimming or Gabrielle Douglas’ gymnastics floor performance, each one combined their sport with other forms of exercise such as stretching, weight training, endurance work, core strengthening or interval exercises.  This allows them to keep their bodies healthy and strong yet simultaneously continue to train in their sport without the challenges of overuse injuries and pain.   

The bottom line is that in order to play your favorite sport for a long time, you must strengthen and stretch the muscles that are required to perform that sport.  You also need to identify alternative exercise that doesn’t abuse the same joints.  If you need suggestions on a cross training fitness regimen or would like to work with one of our healthcare professionals,  call us today at 310-316-3577 .

By: Frank Croasdale, PT, DPT

Strong Abs and Strong Core – Pilates for Life

New to Pilates? You’re not alone! Pilates is one of the fastest growing forms of exercise in the world. In the U.S., Pilates participants have grown in number from 1.7 million in 2000 to 10.6 million in 2006 – more than 600% growth in just six years! And it continues to spread around the world. Why is the Pilates method experiencing such dramatic growth, and how can it benefit you, too?

What is Pilates? Developed from the rehabilitation techniques of Joseph Pilates, pilates is a safe, sensible exercise system using a floor mat or equipment, that will help you look and feel your very best. No matter what your age or condition, it will work for you. Pilates improves core strength, flexibility, agility and economy of motion. It can even help alleviate back pain and other chronic ailments. It builds strength without excess bulk, creating a sleek, toned body with slender thighs and a flat abdomen.

Who can do Pilates? Pilates is adaptable for anybody and any skill level. It can take a peak level athlete and enhance their skills. It’s perfect for sports injury rehabilitation, seniors, pre or post natal women, and dancers.  Basically, anyone who has a fitness goal that includes core strengthening and balance, will realize significant benefits and results from pilates.

10 Reasons to do Pilates…

1.  Pilates is Whole-Body Fitness: While Pilates training focuses on core strength, it trains the body as an integrated whole. Pilates workouts promote strength and balanced muscle development as well as flexibility and increased range of motion for the joints.

2. Adaptable to Many Fitness Levels and Needs : Whether you are a senior just starting to exercise, an elite athlete or somewhere in between, the foundations of Pilates movement apply to you. Building from core strength, focusing on proper alignment, and a body/mind integrative approach make Pilates accessible to all.

3. Creates Strength Without Bulk: Long, lean muscles are the name of the game here. In Pilates, we are not looking to build muscles for show. We are building toned muscles that work perfectly within the context of the body as a whole, and the functional fitness needs of a person as they move through life.

4. Increases Flexibility: In Pilates, we work toward a safe increase in length and stretch of the muscles and range of motion within the joints. You won’t find quite as much stretching in Pilates as you might in yoga, but a body that can stretch and bend to meet the flow of life is a very realistic goal.

5. Develops Core Strength: The core muscles of the body are the deep muscles of the back, abdomen, and pelvic floor. These are the muscles we rely on to support a strong, supple back, good posture, and efficient movement patterns. When the core is strong, the frame of the body is supported. A nice side benefit is that the core training promotes the flat abs that we all covet.

6. Improves Posture: Good posture is a reflection of good alignment supported by a strong core. It is a position from which one can move freely. Starting with Pilates movement fundamentals and moving through mat and equipment exercises, Pilates trains the body to express itself with strength and harmony.

7. Increases Energy: It might seem like a paradox, but the more you exercise, the more energy you have and the more you feel like doing. Pilates gets the breath and circulation moving, stimulates the spine and muscles, and floods the body with the good feelings one gets from exercising the whole body.

8. Promotes Weight Loss and Long, Lean Appearance: If you practice Pilates regularly, it will change your body. Known for creating long, strong muscles and a leaner look; Pilates improves muscle tone, balances musculature, supports beautiful posture, and teaches you to move with ease and grace. All of these things will make you look and feel very fit.

9. Increases Awareness – Body/Mind Connection: Joseph Pilates was adamant that Pilates was about “the complete coordination of body, mind, and spirit.” This is one of the secrets of Pilates exercise: we practice each movement with total attention. When we exercise in this way, the body and mind unite to bring forth the most benefit possible from each exercise. The Pilates principles — centering, concentration, control, precision, breath, and flow — are key concepts that we use to integrate body and mind.

10. There are Many Ways to Learn Pilates: The ever-growing popularity of Pilates has put it on the map all over the world. This is good because when you start Pilates training, it is important to start with live Pilates instruction at a studio or gym, and preferably from a certified instructor.

Join us for a free 30 minute introductory pilates session at Riviera Sports located at 225 Avenue I #110 Redondo Beach.  Call to reserve your space today – 310-316-3577.

Stretching – Is It All That Important?

Stretching is a very important component to exercise, not only for flexibility and performance outcomes, but also for the prevention of injury. Have you every tried stretching without warming up first? Many of us stretch prior to warming up, which is not very beneficial. The benefit of increasing flexibility through stretching comes from a muscle that is warm due to increased circulation.

What is Static Stretching?
Many individuals have consistently used static stretching as their main source or stretching, whether it is before, during, or after exercise. Research has shown static stretching to not only improve flexibility of a muscle, but to be one of the safest techniques in stretching.

What is Dynamic Stretching?
Another type of stretching that has shown to be most beneficial when used prior to exercise is dynamic stretching. Dynamic stretching focuses on more functional stretches that are closely related to the type of activity that an individual participates in. These stretches are very controlled and can be used during the actual warm up.

What type of stretching is most beneficial?
Neither one or the other is most beneficial, but what is important to understand is when to use each type of stretching. Research has shown dynamic stretching to be used during warm-up, and for static stretching to be used after exercise in order to allow for the body to continue cooling down. .

If you can incorporate proper stretching techniques, you can prevent injury and consistently benefit from your exercise program or activity!

If you have any questions, please feel free to call us at 310-316-3577 or visit http://www.rivierasportspt.com for more information about our medical fitness services.

Written by: Christina Vincze, MS, ATC

Beat the Heat – Preventing Dehydration

As we head into the end of summer, many athletes are starting up their competitive sports leading into the school year. The months of August and September typically have high temperatures, and athletes may be more prone to dehydration and heat illnesses. It is important for the athletes as well as parents to educate themselves on proper hydration techniques.

What is dehydration?
Dehydration is termed as a loss of fluids in the body that can cause fainting, muscle cramps, and in serious cases, organ failure, shock, and other life threatening conditions such as heat exhaustion and heat stroke. In athletes, the majority of fluid loss during dehydration is caused by sweat or exercise, with the lack of proper pre-exercise hydration.

How do I prevent dehydration?
Proper fluid intake prior to exercise can help prevent dehydration. The athlete should consume 500 to 600mL of water 2 to 3 hours before exercise, and 200 to 300mL of water 10-20 minutes before exercise.
Hydration status decreases due to sweat and urine release, so therefore the athlete should continue to hydrate during exercise, ingesting 200 to 300 mL every 10 to 20 minutes

Should I continue to hydrate after exercise?
Yes! Hydration after exercise is done to correct any fluid loss accumulated during exercise, especially during high temperatures. Within 2 hours, rehydration should focus on specific components not only including water. These include replenishing glycogen stores through carbohydrates, and electrolytes in order to speed re-hydration.

Should I consume sports drinks?

Sports drinks have been found to be more effective than water for fluid replacement and rehydration. Fluids that are lost through sweating during physical activity contain sodium, and when an athlete replenishes with a sports drink such as Gatorade, electrolyte replacement takes place. Not only does a sports drink replenish electrolytes, it contains and provides energy in the form of carbohydrates, which is very important during activity for working muscles. When an individual is focusing on rehydration with the quickest fluid absorption rate, the optimal level of carbohydrate to consume is 14 grams per 8 ounces of water.

Not all sports drinks are the same, however. Some Gatorades have a very high content of sugar, which should be avoided when consuming for rehydration and energy. When a sports drink is properly formulated, there should never be reason to dilute the drink. Many people have a preference towards one sports drink or another, and there is not one strict answer as to what the “best” one is to consume. Go try them out for yourself, and see what works best for you! Some examples include: Gatorade (G2), Heed, GU Electrolyte Brew, and Clif Shot Electrolyte Drink.

Many athletes participate in two-a-day practices in high heats that will require proper hydration to be extremely important in order to prevent any serious dehydration and further heat illnesses. For not only athletes, but also individuals who are exercising in the high heat, these simple hydration recommendations should be taken into consideration in order to ensure a healthy, successful start to a new season of athletics!

If you have any questions about our Sports Athletic Training services, please feel free to call us at 310-316-3577 or visit http://www.rivierasportspt.com for more information.

Tween -Teen Health & Fitness – Kids have Fun Working Out Too!

In Los Angeles County, more than 20% of kids in 5th, 7th, and 9th grades are either overweight or obese.  Obesity rates continue to rise among adults, school-age children and kids as young as  3 – 4 years of age.  It’s never too early to establish healthy habits amongst our children.

Because Riviera Sports specializes in health and exercise and because we interact with so many people in the community, it is a perfect opportunity for us to help positively impact our kids’ health.

Idelle Vaynberg, our student intern from Chadwick School recently attended the class and said, “Working out has always been a very important part of my daily routine. I attended the “Teen Health and Fitness Class” at Riviera Sports Physical Therapy this past week and thoroughly enjoyed myself. This class allowed me to combine cardio with all different types of toning workouts, ranging from thigh work to core work. It was great to constantly switch it up instead of simply just running on the treadmill for 45 minutes straight. It was fun, engaging, and lively. In addition, it was great to workout with fellow teens; when the workout was getting tough I was able to get my mind off of it by chatting with some friends. I highly recommend this class for all teenagers, regardless of whether they haven’t worked out before and want to get started or are active athletes already. This class provides everybody with something new to learn.”

Tweens/Teens will:

1) Experience cardio workout, pilates, TRx, equipment use, beach cross training & more

2) Learn Nutrition Education – Healthy Snacks, Portion Control, Eating out at Restaurants and more!

3) Understand how to Prevent injuries on the Field

The teens will be exercising and participating in group discussions.  It will be fun and interactive.  Our instructors are highly educated professionals yet young enough to connect with the teens and keep them engaged.

Dates:  Every Tuesday and Thursday Time: 6:00 – 7:30 pm Cost: 4 sesssions @ $90 or drop in @ $25

Call NOW to Register for the classes – Space is Limited  310-316-3577.  www.rivierasportspt.com

Do You Have KNEE PAIN?

Have you ever experienced pain around or under your kneecap? This pain is also known as anterior knee pain or patellofemoral pain. Each year, around 2.5 million runners are diagnosed with this type of knee pain. This problem can also decrease the amount of exercise or sport people will perform for up to 5 years after the onset of the injury.

What is the cause of anterior knee pain?

Most physical therapists will agree that there are a number of factors that can contribute to patellofemoral pain. In a thorough physical evaluation, a therapist will most likely look at your hip or gluteal strength, quadricep or thigh strength, the tracking or alignment of your kneecap, and the mobility at your foot and ankle. All of the above factors can affect the mechanics between the kneecap and femur thus causing anterior knee pain.

What are the best treatments for anterior knee pain?

After the physical evaluation, the therapist will aim treatment at what factors they feel are contributing most to the pain. Those treatments may consist of hip or gluteal strengthening exercises, quadricep or thigh strengthening exercises, taping or bracing of the knee, mobility exercises for the foot or ankle, and orthotic fabrication.

Prognosis of anterior knee pain

The expected time of recovery will vary for everyone as we are all different and in different stages of the injury. However, most people will start to notice significant improvement within 4-6 weeks after initiation of treatment. The key to success is consistent physical therapy and a thorough home exercise program prescribed by your therapist!

If you have any questions, please feel free to call us at 310-316-3577 or visit www.rivierasportspt.com for more information about our medical fitness services.

 

Essential Exercises to Relieve Back Pain

Almost everyone can suffer from lower back pain at some point in their life. If you’re one of the lucky ones, the pain is caused by a specific activity, which if avoided, can resolve with rest, over time.  Unfortunately, not everyone is that lucky and must learn to manage chronic back pain.

Fortunately, there are things YOU can do to manage the pain, alleviate the symptoms and minimize recurrence. The first step is to understand what causes it, eliminate the cause and create an exercise plan to prevent or minimize a flare.

Some of the common causes of back pain include poor posture, weak back, abdominal and gluteal muscles, lack of flexibility, weight gain, and lifting incorrectly.

Believe it or not, exercise is the most effective way to relieve back pain.  It’s ironic, of course, because when one suffers from back pain, the mere thought of exercising sounds painful.  However, exercise stimulates endorphins, the body’s natural painkillers.  Exercise also improves blood flow to discs, joints and muscles, relaxing painful spasms and accelerating healing.

Here are a few suggestions:

1) If your back pain is acute and severe, avoid the cause of the pain, rest and apply ice two to three times a day.  Cold is especially effective when active inflammation produces severe pain and joint swelling.  Cold applications must be used with caution to avoid skin damage. Depending on the severity and duration of the back pain, you should consider consulting your physician and/or physical therapist.

2) If your back pain occurs occasionally and is mild in nature, exercise can help. If you are not routinely physically active, start your exercise program slowly. Your physical therapist or certified fitness professional can create an exercise program that will not exacerbate your back symptoms, however the exercises listed below can help…

a. Knees to Chest

b. Hip Flexor and Hamstring Stretch

c. Lumbar Rotation

d. Press Up

e. Abdominal Strengthening – Crunches on the exercise ball

f. Gluteal Bridges

g. Back Roll on a foam ball

The purpose of exercise is to strengthen the muscles surrounding the spine so that you reduce the risk of back pain. The exercises should be monitored and progress gradually.

Exercise programs should include a variety of stretching and low impact aerobics, like walking or cycling. Swimming is an excellent alternative to higher impact cardiovascular exercises, too.

Each person will be different depending on the current level of pain. Don’t give up because you don’t see results quickly. If you have suffered from chronic back pain for some time, it can take weeks or months before you will notice the difference.

Lower back pain can be debilitating but doesn’t have to be if you are determined to make it better. The correct exercise program coupled with proper lifting techniques and weight loss, if needed, can eliminate or reduce back pain significantly.

To learn more about designing a fitness program specifically to address back pain or any other injury, contact Riviera Sports at 310-316-3577 or visit www.rivierasportspt.com .  Our services include personal training, pilates, physical therapy, nutritional counseling and other wellness packages.

Frank Croasdale, MPT, along with his team of healthcare professionals, create and design fitness programs that are tailor-made to your health and fitness goals.  Whether you are starting a fitness program to lose weight, preparing for a 10K race, fine tuning your exercise & nutrition plans or rehabilitating an injury, the RSPT healthcare team will use the latest techniques and offer comprehensive services in a comfortable, boutique environment to deliver the results you want!

4 Fitness Myths Everyone Should Be Aware Of!

Working in the industry for a many of years now, it always amazes me how much misinformation is logged in people’s minds when it comes to fitness and health. Whether its magazine covers promising six pack abs in 6 weeks, infomercials claiming their exercise machine will get you a sexy butt in just minutes a day, or TV shows depicting individuals losing 30 lbs in one week, its not difficult to see why people are often confused. Below are some of the most common misconceptions I see and the truths behind them, in hopes you can use this information to achieve more effective, longer lasting results.

Myth #1: Spot Toning Works

This is one of the most common things I hear when working with new clients. They all want to do stomach exercises to shrink their waistline and arm exercises to decrease the dreaded underarm flab, but I’m afraid the body just doesn’t work this way.

Exercises geared towards a specific muscle group can certainly build some muscle and burn a few calories, but body fat is the real issue when it comes to looking leaner and more toned. Think of it this way, you can put a corvette engine in a beat up station wagon, and, while it may go faster, in the end it still looks like a beat up old station wagon. It’s the same thing when we increase strength without addressing body fat. With proper programming, and nutrition, fat mass can begin to decline and the muscles underneath will actually begin to show a bit more.

It should also be noted that everyone stores and loses fat a little differently. During a short, frustrating stint working for a weight-loss clinic, I can’t tell you how many clients would come up and ask me why they lost inches in their arms, but not their waist, or why their neck became smaller, while their hips remained the same. This would be a long and scientific discussion as to why this happens, but for the purposes of this post, I want to focus on the simple fact that everyone is a little different. The best advice I can give is to avoid jumping from fad to fad, find a good trainer or program, and stay the course. Regardless the order, the inches will come off!

Myth #2: More is Better

Everyone thinks that if a little is good, then more must be better. This is a very dangerous way of thinking in the world of fitness and has much to blame for lack of success. It’s important to start slow and gradually build up. I experienced first hand, at the weight loss clinic I previously worked, that people that were essentially forced to work out for 7 or more hours a day still thought if they did more, their results would be better. In the end, this much training ended in one, or all, of three things. Worse results (many would actually gain weight during overtraining), injury, and, in extreme cases, serious sickness.

As one in charge of trying to address injury, you can imagine how frustrating this was. People would lose weight over their time there and then limp out of the gym. When they finally stopped to treat their injury, many would gain all the weight back. The real kicker is that the weight they lost never justified the means. My clients now, reach similar long term results working out 90% less than those in the old clinic. I recommend everyone work with a good trainer when they first start out to teach proper form, address any muscle imbalance that may set them up for pain/injury down the road, and establish a solid program. Regardless, you must know that more is certainly not better. Start small and gradually work your way up and your body will thank you for it.

Myth #3: Weight-loss Should Happen Fast

We can thank the Biggest Loser for this one. Losing 30 lbs in a week is not healthy. Losing 10 lbs in a week is not healthy. Losing 5 lbs is not healthy long term. Some exceptions can be made depending on your weight, but patience is key when you embark on a journey to lose weight.

Diets do not work…there I said it. There is absolutely no way around this one. I’ll say it again. Diets do not work. The National Health Institute released studies a number of years ago laying claim that 90% of those who lost weight fast while dieting regained more than 2/3 back within the next year and all of it (and often more) in the next 5 years. The other side of rapid weight-loss is the health effects. Losing weight fast requires significant calorie reduction and puts the body in a state of starvation. Recent research suggests that major hormonal changes take place during such time and these changes can actually make it much harder to keep the weight off down the road. If you are patient, have a solid, progressive, and adaptable exercise program combined with proper nutrition, you will be much, much more successful.

As a rule of thumb, National Academy of Sports Medicine and most governing agencies in health and fitness make the claim 2 lbs per weeks is the threshold between safe and unsafe weight-loss. There is a little wiggle room here and things may be different for the more severely obese, but this is a good number to go by. Another way to look at things is to look at how most people land at this point. It takes most, years to put weight on and get to a point where they consider themselves out of shape, right? Then, how does it make any sense to think that we can reverse it in a matter of weeks, or months? Don’t let wishful thinking sabotage common sense, or you’re setting yourself up for disappointment.

Myth #4: Cardio is King

I really used to strongly oppose this one, but over the years I’ve lightened up on my a stance a little. We’ve all seen or even been the person that comes in to the gym and spends over an hour on the elliptical machine. Every person I’ve ever seen go after fitness solely on a treadmill, elliptical, stationary bike, or other machine always ends up with the same result. Plateau.

The truth is, cardio reaches a point of diminishing returns. Even elite endurance athletes have to add significant mileage each year to maintain the same level of “fitness.” I’ve seen people achieve good results early in their quest to lose weight and get in shape with this approach, but they always hit a wall. I used to condemn cardio completely and vouch instead for more interval and more strategic forms of exercise, but I can’t deny that you can get some results with cardio early on and it can serve as a good jump start for those new to fitness.

The thing I want people to know is that strength training is vital to being truly healthy and that an hour on the cardio machine is vastly inferior to things like intervals. If proper strength, interval, and circuit training are implemented early and properly, then many plateaus can be avoided. Simply know that if you have a lot to lose, you will have to change things up at some point if you want the best results.

How do you know when to change? When the results start to slow down, or if you’re spending inordinate amounts of time at the gym, its time to look at other options. You can obtain much better results in some 30 min workouts than you can in an hour on the elliptical.

It should also be noted that excessive amount of time on cardio machines can add to already existing muscle imbalances and lead to common overuse injuries such as tendonitis and plantar fascitis. I focus on addressing these imbalances and progressing you more effectively to not only yield better results, but keep you from pain and injury.

If you are interested in a free personal training consultation with Eric Leesberg, call 310-316-3577 or visit http://www.rivierasportspt.com