Given that one of our main office services is functional nutrition, we naturally have patients galore who are interested in losing weight.  Along with this comes the question as to what are the best exercises to compliment the diet.  I often find that a common emphasis for the exercise becomes “to lose weight”, understandibly so since this in fact is their goal.  And so, they go on and on with lengthy cardiovascular sessions as a sole means to achieve this in hopes that their body fat will melt away.

Put the brakes on this line of thinking! Fitness is much more than simply performing a “cardio” routine.  To be fit one must consider the different elements that comprise fitness, including flexibility, muscular endurance, balance, coordination, speed, strength, power, and of course, cardiovascular endurance.  When you have or acquire the skills that follow the performance of each of the above mentioned categories, the byproduct is an attractive phyique that is proportional in terms of fat and muscle, along with securing all the health benefits associated with each one.

So, your focus on how to improve your physique should be on the development of these skills.  As your skills become more refined, your body composition changes because there becomes a greater need for strength, for power, for muscular endurance, etc. as you train accordingly.  In other words, your body changes in order to give you the required skills to perform the activities demanded of it.

 Hence, not only do you ultimately burn more calories, improve your muscle to fat ratio, and lose weight faster, but you will also be enjoying the many other benefits derived from working on these other aspects of fitness, which are often disregarded. 

So, give it a try.  If you are unsure on how to incorporate these different elements of fitness, contact us.  We’ll get you on the right path.

Rick Duenas, DC, NASM-CPT

Foam rolling should be an integral part of  anyones’ exercise regimen.  It is not uncommon for many individuals to have tight or imbalanced muscles. In fact, this is more the norm than not! This is especially true for muscle groups such as the hamstrings, hip flexors, erector spinae (back),  pectorals (chest), and trapezius/levator scapula (upper back).  Working out over the years without ever addressing flexibility issues is a recipe for disaster.

Welcome Mr. Foam Roller!  A foam roll is an inexpensive, versatile, and lightweight piece of equipment made out of a high-density foam. It can be used to for streching, self-massage, and to perform stability exercises.  It uses deep compression to help roll out the muscle spasms and trigger points and to help release tightness in other adjacent fibrous tissues.  The compression causes the nerves to relax, loosens muscle, and gets blood flowing, ultimately helping the body to recover. If fact, patients many times feel some relief of their back muscular pain following foam rolling.

Foam rollers are ideal for any setting, including for a home workout.  The most common is the 36″ long, 6″ round format.  The more inexpensive foam rollers are less dense, which may be more comfortable for individuals who have never foam rolled or who have multiple muscle issues. Unfortunately, these tend to be more easily crushed after prolonged used.  Ultimately, it is worth spending a little more on a denser foam roller that will last you much longer. 

So, give it a try!  Give your muscles the treat they deserve.  If you have questions on the specifics on how to use one, contact me and I will forward you an instruction sheet.

Rick Duenas, DC, NASM-CPT