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The Spinal Column Winter 1999
Health Bulletin
Many chronic (long lasting) pain conditions result from nerve, muscle and joint problems
that have been present for a long time without being given proper care. The most common medical approaches to injuries of the musculoskeletal areas are medication and rest or limiting motion of the involved
area. This is also often the best way to cause a problem to become chronic.
Early care with chiropractic, exercise and other active measures are good ways to help
prevent a painful problem from becoming chronic. Taking drugs to hide symptoms and then continuing activities as if there is no problem often helps to worsen the condition.
Some chronic pain problems come from complicated illnesses such as the example of
fibromyalgia. Fibromyalgia patients also have 2.5 times the incidenceof thyroid gland problems. Both fibrornyalgia and thyroid patients frequently report relief in response to chiropractic care.
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You and Your Health
Your Body has the potential to be healthy or to be ill depending on the way you treat it.
Chiropractors are dedicated to improving your present state of health and maintaining it
at its peak. The doctor of chiropractic has been trained to establish and maintain at the optimum the structural and neurological functions so important to your good health.
By effectively overcoming many physical ailments, and by achieving positive results year
after year, chiropractic has become the largest, drugless, non-surgical healing profession in the world. So protect your good health with natural chiropractic care.
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To Add More Meaning To Your Life, Try To Remember . . .
1. The value of time
2. The success of perseverance
3. The pleasure of working
4. The dignity of simplicity
5. The worth of character
6. The Power of kindness
7. The influence of example
8. The obligation of duty
9. The wisdom of economy
10. The virtue of patience
11. The improvement of talent
12. The joy of originating
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The Big 3 - Correcting the
Most Common Exercise Mistakes
Dan Taylor, TayloredFitness
One of the reasons I believe so many of us have tried exercise programs - only
to abandon them soon after - is that most of us fall into some common traps. With the best intentions, we set out to change the shape, size and vitality of our bodies, and then give up, sometimes even worse off than
we started. Here are some of the common "wrong turns" we take - and how to correct them:
Mistake #1: Starting Off Too Quickly
If you haven't done this, you've seen it. After the holidays or right before the summer, we get ambitious and decide to finally get in shape. But either because we want to see the benefits right away, or because we think we have so much ground to make up, we bolt out of the gates, only to get burned out, overexhausted, or maybe even injured.
Solution:
I have a basic rule I use with my clients. If they have been inactive for a long time, we set up a program that will take at least 6-8 weeks to work up to the workout routine that will get them to their ultimate goal. Any more dramatic ramp-up than that can be a recipe for disappointment, failure, or even injury. They are usually happy to start feeling and seeing results even before the initial phase concludes. And it's an enjoyable process not boot camp.
Mistake #2: Following an Unbalanced Routine
- This is a very popular trend among exercisers who find something they enjoy - and then do it every workout without variation. If you think about competitive athletes, you can see that power-lifters have lots of muscle but also a good deal of fat. Long distance runners have very little body fat (sometimes too little) but not much muscle. They also have something else in common overuse injuries. And the recreational athlete or fitness minded individual just doesn't reach increased overall fitness as easily or completely by sticking with only one activity.
Solution:
The best plan for lowering body fat, increasing strength, range of motion, general fitness and to minimize injuries is to include strength, aerobic and flexibility training in your routine. Focusing on each of these components, plus including a variety of activities also has an additional benefit it makes working out much more fun!
Mistake #3: Trying to Diet Strictly While Starting an Exercise Program
Severely restricting your calories by cutting way back on the amount of food you eat won't work well when you start an exercise program. The problem is that your body actually requires more energy than it did before you started exercising to support the additional work. If you cut back too much, your body responds by becoming more efficient with the calories you do consume, because it thinks you're trying to starve it. Then when you return to normal eating habits, the same number of calories becomes too much, and the excess goes to storage (body fat.)
Solution:
Improving your food choices, and avoiding overeating (eating more than you require to satisfy your hunger or eating too fast and feeling stuffed afterwards) is the answer. Making smart selections from the four food groups, minimizing high-fat foods and sugary treats will allow you to eat the right amount of nutrient-dense (healthy) foods to fuel your increased output. Eating smaller portions more often and eating more food earlier in the day, tapering consumption into the evening also helps you eat the right amount of calories to lose excess fat and then maintain a healthy body composition (lean-to-fat ratio.)
As you can see, the principles of a good exercise program and sensible eating
are pretty basic. The trick is putting it into practice for your own unique lifestyle. But it can be done. Call or
e-mail us at TayloredFitness if we can help. Dan Taylor, ACE certified fitness trainer and
healthy lifestyle consultant can be reached at (925) 485-3553 or on the web at
www.tayloredfitness.com.
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