Nutrition. Vitamins. You.
It’s never too early to start making sure your immune system is working to its best ability. Learn about the nutrients you need to help defend your body this winter in Part 2 of this podcast from Jerry Hickey, Ph.
Amino acids are necessary for proper brain function, heart function, blood pressure and more. It’s important to get an adequate amount of these nutrients in order to support your body. The good news is that there are supplements you can turn to to help.
Invite Health Podcast, Episode hosted by Jerry Hickey. Ph
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One pretty common group of people that shops at Invite Health are athletes. We have all sorts from tri-athletes to professional baseball players. One thing that they commonly ask is how to prevent muscle soreness after exercise or after training. This becomes a bigger issue with athletes over the age of 35. Once you hit about 35 years old, it takes longer to recover from physical activity. So a muscle injury can really slow you down.
Interested in Weight Loss? Did You Know that 5-HTP May Be Able To Help? Learn more >>
What is Delayed Onset Muscle Soreness?
It is normal to have a little bit of muscle soreness after your workout. But delayed-onset muscle soreness is muscle pain that begins after you’ve worked out. It normally starts a day or two after a workout and could be caused by you using a new machine or heavier weight than you are accustomed to. You won’t feel it during a workout but you do feel it a few days later. Pain felt during or immediately after a workout is a different kind of muscle soreness, called acute muscle soreness. It occurs when the fibers in your muscles get damaged.
What Can You Do To Avoid Muscle Soreness?
Who needs the gym?! Stay healthy at home with the NEW Invite Wellness Program! Learn More Now >>
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Let’s talk about staying healthy while you’re staying home! The goal is to stay home and isolated, but that doesn’t mean your health has to suffer. I am going to give you some insight into our Invite Wellness Program, which can be very beneficial during this time.
You will have access to leading Connected Wellness Products! From a healthy home and kitchen, to products that support an active lifestyle, InVite® Fitness has everything you need to get started on your journey to better health.
You’ve made the decision to become more physically active. But where do you begin? Did you know that there are five components to fitness?
According to the American Heart Association, you should ask yourself (or your doctor) to help you access where you fall within these five components of fitness by recording:
Here’s what you need to know in order to optimize your workout and, ultimately, your overall health.
This component of fitness is also commonly called aerobic fitness. It includes anything that will keep your body producing a high heart rate for a long period of time. The reason it’s number one? Endurance activity keeps your heart, lungs and circulatory system healthy and improves your overall fitness. Cardiovascular fitness allows your heart and lungs to supply oxygen-rich blood to the working muscle tissues. It also allows for the muscle to use oxygen to produce energy for movement for a sustained duration. As a result, according to the American Heart Association, practicing cardiovascular endurance may also reduce your risk of many diseases like diabetes, heart disease and stroke.
Examples of this fitness component include walking briskly, running or jogging, dancing, swimming, biking or playing spots like basketball or soccer.
This is the amount of force a muscle can produce with a single maximal effort (like one rep). The American Heart Association recommends strength training at least twice per week. This type of fitness gives you the ability to perform everyday activities and helps protect your body from injury. “Stronger muscles also lead to a boost in your metabolic rate, which means you’ll burn more calories.”
Examples of this fitness component include lifting the heaviest weight you can manage at one time, but it’s not like professional body building. Simple weight-bearing exercises that use free weights or machines may work best for you.
Different than muscular strength, this is the ability of muscle fibers to exert force and movement and remain active for a long period of time. It includes your muscles ability to resist, withstand, recover from and have immunity to trauma, wounds and fracture. You may already have high endurance capabilities in your core, for example, but not your arms.
Examples of muscular endurance include using light weights at a higher rep count, using your body as a weight like in planking or using increasing your resistance on your spinning bike.
Flexibility exercises stretch your muscles and can help your body stay flexible. These exercises may not improve your endurance or strength but being flexible allows for more freedom of movement and helps with your everyday activities. The best time to do flexibility exercises? In order to stretch farther without tightness or pain, the AHA recommends flexibility exercises when your muscles are already warmed up like after a quick walk or jog.
Stretch 3-5 times during each session. You may also want to try our yoga or Pilates.
One of the most dreaded components of fitness is the body composition aspect (think back to high school when your gym teacher made you record it!). Body composition is used to describe the percentage of fat, bone, water and muscle you have in order to determine how lean you are. It does not actually refer to your weight in pounds or what kind of figure you have.
This final fitness component is actually one of the simplest – if you are working on all four other forms, this one will fall into place naturally.