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Posted by on Jun 2, 2021 | 0 comments

Ways To Get Active Again


So what I’m going to talk about today is ways to get active. People have been sitting around too much. People haven’t been done anything. A lot of times, their excuse is, “Well, I can’t go to a gym. I don’t have the equipment.” That’s not an excuse, okay? There’s always things that you can do. One of our favorite types of exercise is a single-leg work. So many people neglect the single-leg exercises a lot. Everybody likes to do some type of squat, which is great, but if you can’t control a single leg, you’re going to have trouble controlling your walking for any distance. You’re going to have trouble running. You could have trouble stair climbing because those are all single-leg activities. So you have to be good on a single leg.

Another reason to focus on single leg exercises is you can hide a lot on two legs that you can’t get away with on one. So one leg can be doing more of the work, which means the other one isn’t working as hard, but you don’t pick that up necessarily when you’re doing two-legged exercises. I’m not saying is that two-leg exercises are bad. They are great, but you need to have focus on one leg too. That’s where you separate out and you can tell just how good you are.

So what we want to do with our videos this month is give you some exercises for single-leg that you could do. And all it requires is a step or going to the bottom of your step. Everybody has a step somewhere in your house typically. So you’d need no equipment for it. So this is what we’re going to show you is some different ways to work a single leg in your home without any equipment. So there’s no excuse for you not to do it. It doesn’t take a lot of time. So if you have further questions, contact us at fitness4lifept.com.

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Posted by on Mar 15, 2021 | 0 comments

What Is The Most Important Exercise You Could Do?

We’re going to interview Brian today. So Brian, if somebody asked you, what is the best exercise, what would you say?

Squatting or sleeping. One of those two. Yeah.

All right. So if you look on the internet or if you read magazines or anything, everybody has an opinion on what is the best exercise out there. 

So what is the best exercise out there? Brian picked one that a lot of people would answer is correct. Some people would say dead lifts. My answer to this though, is I think the best exercise, and this is just my opinion, is the exercise that you’ll do. So if you won’t do it, it doesn’t matter how good people say it is because you’re not going to get any benefit from it anyway. People always come in here and ask us, what’s the best exercise? What should I do? My answer is, what will you do? Riding a bike. People like that. But if you won’t ride it, it’s not going to be a good for you. The next person it may be.

So what we’re going to talk about this week is taking a particular exercise and showing you the best way to do it. But there’s different ways to do it. So you’re going to pick an exercise and bottom line is you do an exercise, or exercises, that you’ll stay with and do.

Because more important than the exercise you pick is the consistency of doing it. So this means staying with something over and over. Not just doing something one time or taking somebody’s advice and saying, well, a squat is the best exercise and then you do it three times and then you never do it again. Be consistent. Pick something that you’ll do. To me, that’s the best exercise you can do.

The exercise we will focus on in our next group of videos will be talking about three different ways of working the glute muscles, specifically the muscles on the side of the glute, which are responsible for keeping you stable when you walk. So we’re going to talk about what research has shown to be three of the better exercises for those. If you have further questions, contact us at fitnessforlifept.com. Also make sure to subscribe to our YouTube page so you don’t miss a thing.

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Posted by on Nov 15, 2020 | 0 comments

How Breathing Affects Your Thoracic Spine

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Hi, Mark at Fitness 4 Life coming to you live on tape. What I want to talk about this month is the importance of breathing when it comes to the thoracic spine rib cage area. Your thoracic spine is basically the middle back starting approximately here, coming down to approximately here. The thoracic spine is what the ribs are attached to, so it’s protective. The ribs help to protect the internal organs, but what a lot of people don’t realize, your thoracic spine is designed to move also. A lot of people lose mobility in the thoracic spine, which lends itself to all kinds of problem for the neck, to shoulder problem, to breathing problems, to postural problems where you got the hump in the back, or your head is forward.

Some of the causes of this are shallow breathing because you’ve got muscles that are attached at the neck and then attach to your first and second rib. If you’re shallow breathing, and you’re constantly working these muscles, and you’re just getting the upper chest to move up and down, then these muscles get overworked. This results in pain, tightness in the neck, and that’s simply because you not breathing correctly. These muscles start getting tight, then they can start pulling your head forward. They can start increasing the curve in your upper back, so then you start standing like this. I wish I would’ve known this 78 year ago, but I’m still working on it now.

You have to have mobility in the thoracic spine. You have to learn to breathe through your nose, inhaling and exhaling because you want to take air all the way down into your diaphragm. You want to see all of your chest cavity slightly expand and contract like a balloon. If you’re breathing incorrectly, you can put your hand on your chest and as you’re breathing, you may notice you are taking much more shallow breaths. Your hand is going to rise and fall slightly. When you’re breathing correctly, air goes into the nose, and out through the nose. It’s what it’s designed for. You should breathe light. You should breathe deep and make sure that you pull enough air in that you feel it moving down here, enough air that when you exhale that it’s like deflating a balloon here. That can help mobilize and work the spine because your ribs actually move also. They’re like bucket handles. When you take air in, they rise and fall slightly. If you’re not working that correctly, like we’ve said, other areas take a hit.

Two take home messages today: One is start learning as much as possible to breathe in and out through your nose, light breaths but all the way down into your lower abdomen. Part two is you want to maintain and work on thoracic mobility. When you’re sitting, your thoracic spine bends back approximately 25 degrees. It bends forward approximately 30 degrees. It bends to the side about 25 degrees, but it rotates about 50 degrees. A lot of the rotation is what we lose, so in our next series of videos we’re going to show you three different ways to help to mobilize and get some mobility back in your thoracic spine. If you have further questions, contact us at Fitness4LifePT.com.

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Posted by on Apr 21, 2020 | 0 comments

The Importance Of Exercising At Home During COVID-19

Hi. Mark and Ringo here at Fyzical. Ringo’s practicing good health here during this time.  So, one thing I’ve been hearing from patients is we are going to come out of this with either having to go to Weight Watchers or Alcoholics Anonymous. The facts are if you don’t want to be the one having to go to Weight Watchers, you need to be doing exercises. Just because gyms are closed and where you might be exercising in the past you can’t get into now doesn’t give you a free pass. You’ve got all kinds of options you can do at home. You have to keep moving. This is not an excuse just to sit down and park yourself.

What I am very big on, and if you followed anything that I’ve talked about, are lower body exercises, specifically glutes. Why? Because you have to get from point A to point B. If you can curl up to 2,000 pounds but you can’t walk across the floor, it’s not going to help you. You need to be doing lower body exercises. You could do them very easily at home and you no excuses for not doing them. I’m going to show you what you can do.

First thing, though, is if you’re spending more time sitting and being at computers, it’s important that you stand every 30 minutes, even if you only take five or 10 seconds, but get out of that seated position. It is important to refresh everything, stretch everything out, then sit back down. Too many people are finding themselves sitting there for hours and they look up at the clock and they realize it’s afternoon already and they haven’t moved. Try to make yourself get up every 30 minutes.

Follow my YouTube channel. I am going to give you some exercises you can do from home. You will not need equipment. Very good for total body work.  If you have further questions, contact us today!

Follow my YouTube channel where we are going to be demonstrating some lower body exercises you can do from home!

 

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