Hazards of the post-New Year’s gym rush

Getting back into shape for the New Year January is the busiest time for the fitness industry, as millions of guilt-ridden Americans head to health clubs to try to shed the extra pounds gained over the holiday season. As a manager of a local LA fitness, my hours are increased throughout the month of January…

Hazards of the post-New Year’s gym rush was originally published on Self Evolve

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Getting back into shape for the New Year

January is the busiest time for the fitness industry, as millions of guilt-ridden Americans head to health clubs to try to shed the extra pounds gained over the holiday season. As a manager of a local LA fitness, my hours are increased throughout the month of January just to try and help operations run smoothly during our busiest month of the year. I love seeing all the new faces in my gym, but for the inexperienced the gym can pose unexpected hazards. 

Many fitness wannabes aren’t familiar with how to use exercise machines and other equipment which can lead to sustaining head, eye, back, neck, hip, leg and ankle injuries.

Hundreds of thousands of Americans suffer injuries every year while working out: stumbling on treadmills, falling off exercise balls, getting snapped in the face by resistance bands, dropping weights on their toes and wrenching their backs by lifting too much weight. Nearly 460,000 people went to hospital emergency rooms in 2012 for injuries related to exercise equipment. This is according to Consumer Products Safety Commission data analyzed by USA Today in 2015. Most were treated and released, but about 32,000 were hospitalized and a few were pronounced dead on arrival. (Chicago Tribune)

Tips to avoid injury at the gym

  • Use a personal trainer to show you the ropes! This is actually my job. At LA Fitness, we offer a free training session to show new members how to use exercise machines. Even if you’ve already used your free session, we are always available to show you anything you have a question on. Ask me anything! That’s what I’m here for! hazards
  • Beware of treadmills. While they may seem to be basic, studies show that treadmills cause the most injuries to gym members of any other type of exercise equipment. Most people “zone out” while on the treadmill, which leads to them falling off of it. Also, some people sustain back injuries from trying to move the treadmill themselves. Persistent running on a treadmill can cause inflammation of the joints in the hip as well as tendinitis and bursitis. People alter their gait to compensate for the narrow path or fast pace of the treadmill.
  • Moderate your weightlifting. Many beginners obsess over maximizing the weight they’re lifting and the number of repetitions rather than focusing on good form and sensible weight loads. Lifting too heavy will lead to improper form, which will put too much strain on your back or chest. This can lead to injury.
  • Know your limitations. People who regularly push their bodies to the breaking point can do serious damage to their shoulders and joints and risk life-threatening breakdowns of their muscles. One little-known danger zone is rhabdomyolysis, a condition in which overactive, highly fatigued muscles break down and release proteins and enzymes into the bloodstream at a dangerous rate.
  • Clumsiness can do you in. Just running, jumping, or lugging heavy objects such as medicine balls or kettle-bells around in a crowded gym can result in stumbling and falling. Fitness trainers and gym members alike tend to leave equipment and weights lying around. Be sure to look where you’re going when walking around the gym. Also, watch out for slippery areas such as around swimming pools and in locker rooms.

Have you noticed these gym hazards?

Just being aware of your surroundings and simply stopping to ask for help will go a long way. Take it easy especially if you’re new to working out or it’s been awhile since you’ve hit the gym.

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Hazards of the post-New Year’s gym rush was originally published on Self Evolve

The Science of Yoga: Top 5 Yoga benefits

A growing body of research has been showing many health benefits of integrative yoga practice. Today we’re going to learn about the top 5 yoga benefits, the main reasons I practice yoga on my active recovery days. Top 5 Yoga benefits Quality of Life. Yoga is associated with health-related quality of life improvements (HRQOL). Different practice…

The Science of Yoga: Top 5 Yoga benefits was originally published on Self Evolve

yoga benefitsA growing body of research has been showing many health benefits of integrative yoga practice. Today we’re going to learn about the top 5 yoga benefits, the main reasons I practice yoga on my active recovery days.

Top 5 Yoga benefits

  1. Quality of Life. Yoga is associated with health-related quality of life improvements (HRQOL). Different practice components, such as meditation and postures, are associated with different benefits. In a cross-sectional analysis of 309 healthy adults, people who practiced meditation and breathing exercises showed higher scores in mental-health life quality. On the other hand, people with more years of postural practice scored highest on physical aspects of HRQOL (Birdee, Ayala & Wallston 2017).
  2. Lower-back pain and arthritis. Yoga may be as effective as physical therapy for chronic lower-back pain (Saper et al. 2017). It may also help people with rheumatoid arthritis or osteoarthritis (Cheung, Park & Wyman 2016).
  3. Heart disease and diabetes. Yoga may reduce heart disease risks. Heart health improves as a preventative measure or after a cardiac arrest (AHA 2013). Yoga practice may also help people with type 2 diabetes. A study of yoga and people with type 2 diabetes found that yoga is effective in lowering blood-glucose levels. Yoga can also help glucose tolerance, insulin resistance, blood pressure and cholesterol levels (Cui et al. 2017).
  4. Anxiety, depression and PTSD. Yoga practice may benefit those with anxiety, depression and/or posttraumatic stress disorder (PTSD). Yoga practice that includes breathing, movement and deep relaxation appears to modulate stress response systems and, as a result, helps people regulate stress and pain responses (Harvard Health Publications 2009).
  5. Inflammation and immunity. Yoga practice reduces inflammation and boosts immunity. Research shows that people who regularly practice yoga exhibit decreases in inflammation, increases in chemicals that fight inflammation, and higher levels of antibodies in the blood. These all indicate immune system health (Stephens 2017).

Do you practice yoga?

I’ve done a few classes, but usually do yoga in the comfort of my home with Yoga with Adriene. Check her out today! If you practice yoga, where do you practice? Post up in the comments below!

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The Science of Yoga: Top 5 Yoga benefits was originally published on Self Evolve

Downward Facing Goat

I’ve taken quite a few yoga classes before, but never with so many farm animals until this past weekend. On Sunday, I went to Kamins farm up in Grayslake, IL for an hour long session of yoga, with the additional bonus of farm animals. Not only goats were involved, there were also some potbellied pigs,…

Downward Facing Goat was originally published on Self Evolve

I’ve taken quite a few yoga classes before, but never with so many farm animals until this past weekend. On Sunday, I went to Kamins farm up in Grayslake, IL for an hour long session of yoga, with the additional bonus of farm animals. Not only goats were involved, there were also some potbellied pigs,…

Downward Facing Goat was originally published on Self Evolve

SPENGA what?

SPENGA: Spin, Strength, Yoga. Last week I tried my first SPENGA class, kinda. It was on a rooftop and not in the studio, so unfortunately there were no bikes and therefore only strength and yoga (50/50). Despite missing the spin, I had a great time! It was a gorgeous, breezy night in Oak Park, and I…

SPENGA what? was originally published on Self Evolve

SPENGA: Spin, Strength, Yoga. Last week I tried my first SPENGA class, kinda. It was on a rooftop and not in the studio, so unfortunately there were no bikes and therefore only strength and yoga (50/50). Despite missing the spin, I had a great time! It was a gorgeous, breezy night in Oak Park, and I…

SPENGA what? was originally published on Self Evolve

How to breathe while running

Many beginner runners struggle with the proper way to breathe while running. Or they don’t even think about it. With the proper breathing technique, you can ideally be running on air, avoiding injury and running more efficiently. What is the proper breathing technique while running? Ideally, you want to breathe rhythmically. You want to relate your breathing…

How to breathe while running was originally published on Self Evolve

Many beginner runners struggle with the proper way to breathe while running. Or they don’t even think about it. With the proper breathing technique, you can ideally be running on air, avoiding injury and running more efficiently. What is the proper breathing technique while running? Ideally, you want to breathe rhythmically. You want to relate your breathing…

How to breathe while running was originally published on Self Evolve

Exercising Sick

Should you workout when sick with a cold? What if it’s the flu? It really depends on how you feel. It also depends on when you got sick. Day 1 versus day 3 are two different times and should be approached differently. The best way to prevent illness in the first place is to stay…

Exercising Sick was originally published on Self Evolve

Should you workout when sick with a cold? What if it’s the flu? It really depends on how you feel. It also depends on when you got sick. Day 1 versus day 3 are two different times and should be approached differently. The best way to prevent illness in the first place is to stay…

Exercising Sick was originally published on Self Evolve