Tag Archives: core

Backaches send so many people to the doctor every year!

11 Monday Jan 2021

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The #1 way to reduce lower back pain is exercises that strengthen your core and keep your back in balance, like planks, bridges, and pelvic tilts. That’s according to a review of 21 clinical trials involving more than 30,000 people. And doing core-strengthening exercises, aerobics, and hamstring stretches before your first-ever twinge of back pain makes you 35% less likely to develop back pain at all.

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Improve your health in 60-seconds!

21 Wednesday Aug 2019

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If you have 60-seconds, you can improve your health. Just do a plank! Dr. Sherry Pagoto is a professor of medicine at the University of Massachusetts Medical School. She says planks target your abs and lower back, strengthening your core and making your spine more stable. That’ll help you avoid injuries and pain. If you can’t hold a plank for a minute at first, try 20 seconds and work your way up.

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Get abs of steel by doing THIS!

19 Tuesday Feb 2019

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If you want abs of steel, skip the crunches and planks, and do cardio! Yes, planks strengthen your core, but you won’t SEE that core without aerobic exercise. In fact, exercise scientists from Auburn University found people doing abs exercises for 6 weeks lost NO abdominal fat, because we can’t spot-reduce fat. But consistent aerobic exercise, like running or swimming, plus strength training and cutting calories DOES lead to weight loss, everywhere on your body, including your stomach.

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How to power through that tough workout!

17 Thursday Jan 2019

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You can use water to power through a tough workout by sticking it in the freezer first (even though it’s winter). According to exercise physiologist, Dr. Lawrence Armstrong, in a study, people who sipped icy cold water before and during a strenuous workout were able to keep going significantly longer than those who drank room-temperature water. That’s because the ice-cold water cools your core temperature.

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Working out at lunchtime helps increase energy and productivity.

30 Tuesday Oct 2018

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But who wants to come back to work dripping with sweat? The best move is to cool down quickly with cold water – inside and out. We continue to sweat after a workout because our core body temperature is still above normal. If we lower our core temperature, we’ll stop sweating. So after your workout, drink 12 ounces of cold water slowly – so you don’t get brain freeze. Then, take a shower that’s as cold as you can stand. If you’re still sweating when you get out of the shower, drink more cold water. That comes from Dr. David Nielson, who specializes in treating people for excessive sweating.

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Beat lower back pain now!

16 Monday Jul 2018

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What does the Journal Of The American Medical Association say is the best way to beat lower back pain? Get up and get moving! Their studies found that’s the single most effective way to relieve lower back pain – and keep it from coming back. So what kind of activity works best? The experts say pretty much anything works – from strength training, to yoga, to walking. It works because the activity promotes blood flow, reducing inflammation. And anything that strengthens your core will take the pressure off your spine and prevent back spasms.

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Workout your core, FIRST!

21 Wednesday Feb 2018

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Don’t save your core workout until the end of your exercise session. According to certified personal trainer Michael Wollpert, if you work your core at the beginning – like by doing planks – you’ll engage those muscles more for the rest of your workout. And that’ll help improve your balance all the way through, and help you maximize your effort.

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Why does exercise help you sleep?

12 Friday Jan 2018

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Sure, it raises body temperature – so when your core temperature drops again it triggers the production of sleep hormones. But there’s an even simpler reason. It exhausts us physically! And according to the University of Pennsylvania – which studied activity patterns of nearly half a million people – those who were tired from physical exertion slept better. And averaged a good 7 to 8 hours of quality sleep. So make sure you get your 30 minutes of exercise every day.

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What’s better at the gym:

27 Friday May 2016

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Spinning or rowing? According to exercise physiologist John Porcari, if you want a total-body workout, you can’t beat a rowing machine…also known as an ‘ergometer’. It works your legs, rear, shoulders, back, arms and core all at once. And all you need is 20 minutes to get a complete workout… One and done. Spinning is good – but it mostly works your legs.

Exercise your stomach too!

27 Wednesday Jan 2016

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Sucking in your gut isn’t cheating – it’s exercise!
That’s because pulling in your stomach engages your upper and lowers abs simultaneously. It can also strengthen your core and improve your posture. So go ahead and suck in your gut, on and off, for 5 minutes a day.