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Posted by on Apr 2, 2012 | 0 comments

Always Having a Hard Day’s Night? Try Working Out in the Morning!

Sometimes we simply don’t have the time to work out in the afternoon, at lunchtime, or even in the evening. We work long hours and work ‘em hard, come home, cook dinner, take care of the kids if we have them, and finally, after doing all of our daily chores and duties, crash in bed (usually at a late hour).

Besides, who in their right mind would actually WANT to get out of bed in the morning to go exercise, especially when it’s so dark or gray or rainy out there? (Oh, gosh, I think we feel a nap coming on!)

Well, truth be told, it’s recommended that we get at least 30 to 60 minutes of exercise at least 5 days out of the week. So if you’re not getting enough exercise during the week and you find yourself unable to get to the gym after your working hours, then you should probably consider filling in time in the morning to do your exercising.

If you find yourself cringing just thinking about trying to transition to working out in the morning, fret no more! Here are five tips to help the transition go a bit more smoothly:

Go To Bed EarlierWe know, we know. No one wants to go to bed at the proper time. People want to catch late night shows, have time with their spouses after putting the kids to bed, or get more work done. And if you think that you can simply go to bed at the same time as you normally do (let’s say midnight), you are sadly mistaken! If you’re used to sleeping from midnight to 8 a.m. and then rushing out the door to get to work at 9 a.m., you won’t be able to make it through the day by getting up at 6 a.m. to exercise, shower, and all that jazz. If you want or need to get up to exercise at 5 or 6 a.m., you should get to bed by 10 p.m. at the absolute latest. Trust us – you’ll thank us later!

Get Up, Stand UpJust because you’re going to work out in the morning doesn’t mean you need to get straight out of bed, put your running shoes on, and exercise hardcore. That’s actually a good way to set yourself up for failure! Instead, why not simply stand up for a few minutes and do menial tasks? Make your lunch for the day, read the morning paper, take the dog outside to do its business. Simply stand up and start your day slowly so that you can adjust to doing more physical activities and not pass out while doing so!

Take a Hot Shower BEFORE Exercising – You might think that we’re crazy, but a quick hot shower in the morning could really help you get into exercise mode quickly and efficiently. Think about it – most people turn the heat down (or the air up) when they go to sleep, and well, it’s colder outside for the most part at night or in the early morning. If you simply take a short hot shower for about a minute, you will heat up your body and will be ready to go! Just be sure to take a “real” shower after your workout, lest you repel people around you for the rest of the day!

Warm UpThat’s right – stretch out those muscles before you go running off into the sunrise! You might be wise to add some more time to your warming up sessions since you’ll have just gotten out of bed and your muscles will need some stretching. Try warming up for ten to fifteen minutes before you start your workout. That may seem like a long time to warm up, but really, it’s better to spend an extra five or so minutes warming up than much longer time in physical therapy from an injury you sustained because you didn’t warm up!

Ask Someone to Work Out With YouIt’s easier to work out with a partner than solo, and this rings true even in the wee hours of the morning. Having a friend there to work out with you will give you another reason to get yourself out of bed early in the morning to exercise. You’re less likely to hit that snooze button if you know your friend is outside ready to go for a run with you or at the gym.

If you’re ready to start exercising in the morning, try using these strategies to help you easily transition to your new workout regime. And if you want more tips or need any assistance, don’t hesitate to call us here at Fitness4Life at 1-618-656-5433 or visit us at our website at www.fitness4lifept.com. Let us help you be the healthy, strong person you want and deserve to be!

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Posted by on Mar 20, 2012 | 0 comments

Work Out With Kettlebells and Deep Squats to Have Your Best Baseball Season Yet!

 

Springtime is now here in the northern hemisphere, and you know what that means? That’s right – baseball season is starting soon!

All over the country, both major and minor leagues have begun spring training and are warming up their throwing arms for this season’s games.

While baseball is not considered a contact sport, many injuries, both minor and serious, result from contact with the ball, improper form, or even one slight incorrect move of a limb. In fact, most of the common injuries include repetitive-use injuries in the shoulder and elbow, contusions, muscle pulls, black eyes, ligament injuries, lacerations, and even concussions.

Luckily, there are a two specific exercises baseball players can partake in to make themselves stronger, more flexible, and less prone to injury – kettlebells and squats!

Kettlebells, an all-inclusive exercise that originated from Russia, is a catch-all sort of exercise that benefits the entire body. Using kettlebells correctly can improve your strength, power, speed, and coordination all over your body, and it can also improve your performance in baseball. You can also increase the grip strength on the bat (which improves your speed), make your shoulders stronger, increase the mobility in your shoulders and hips, and decrease your chances of injury when you work out with kettlebells.

If you’re already familiar with the kettlebells, you can already start your workout! The best exercises to do to help you with your baseball performance include the power clean, front squat, kettlebell swing, shoulder press, and the reverse lunge.

Be warned, however – if you don’t know how to use the kettlebells, you should first consult with a professional on how to properly use them. Injury can easily abound from using kettlebells incorrectly, especially when picking them up and putting them back down. You can even check out our video of kettlebell exercises right here to see how it looks to use them correctly!

Along with upper-body injuries, knee injuries are also relatively common in baseball. In fact, some knee injuries can easily end one’s baseball career if they’re severe enough, so it’s exceptionally important to take care of your lower body muscles and joints.

One of the best ways to strengthen your lower body is by doing deep squats. This exercise, which we’re programmed to do properly from the time we were infants, strengthens the entire body. Sadly, though, as we age we lose the range of motion to properly execute deep squats because we stop doing them.

What’s worse is that we’re taught incorrectly on how to do deep squats using only a 60-degree range of motion with weights instead of the full 135 degree-range that the knees can handle. Using a limited range of motion will only cause wear and tear to your knees, ankles, and hip joints.

The proper way to do a squat, however, is actually to run through the FULL range of your knees’ bend and use the glutes to do all the hard work. If you do the exercise correctly, you will strengthen everything from your lower back to your ankles! Check out our video here to see how to properly do a full squat!

If you happen to not be able to do a squat in a full range of motion, there’s no need to worry (or avoid doing squats)! A physical therapist like Mark Slaughter can work with you and help you regain your range of motion!

Are you ready to get revved up for this year’s baseball season? Want to do the workouts, but you’re not sure how to start? No problem! Give us a call here at Fitness4Life at (618) 656-5433 or visit us at our website at www.fitness4lifept.com to see what we can do for you! We’ll get you started on the right foot this baseball season!

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Posted by on Aug 8, 2011 | 0 comments

We’re Definitely Not Your Ordinary Physical Therapy Facility!

Fitness4Life is no cookie cutter physical therapy rehabilitation center. We are an independently owned physical therapy office in Edwardsville, Illinois. In fact we are one of the only physical therapy companies in the area that is not owned by a hospital or physician, and the owner and sole therapist, Mark Slaughter, has 40 years of exercise experience!

Our main goal is to get you back to doing the things you love quickly and safely by focusing on prevention and maintenance. Rather than taking a band-aid approach we focus on the cause and effect. We want to find out why the injury has occurred and prevent it from happening in the future.

We have many services that include, but aren’t limited to, treating all types of sports injuries, sports conditioning and training – which includes the prevention of ACL tears, as well as pre and post surgical therapy.

But wait…That’s not all we do! We also provide functional movement screenings to check for potential injuries for athletes of all ages, and we are the only one’s certified to do so in the Edwardsville area.

And…did you know that we offer personal training? Our reasonable rates and pay-per-visit plan will make it easy for you to get the training that you want.

Remember, you have a choice when choosing a physical therapist.  We understand that your choice may be limited to where your insurance allows you to go.  No worries, we accept most insurance plans and offer flexible payment plans for deductibles and coinsurance. No Insurance? No Problem! We also have reasonable rates for those who are uninsured.

We realize that it may be difficult to squeeze one more thing into your busy day, but we offer hours that will make it easy to find time to come see us! We are open from 6:00 a.m. to 6:00 p.m. four days a week!

Want to learn more?  Contact Fitness4Life Physical Therapy at (618) 656-LIFE (5433). We can’t wait for you to schedule an appointment and join the Fitness4Life family!

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