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TRX Training

At KAH, we use a TRX Suspension Training system to train our clients. TRX  is a fitness tool made from high quality nylon. It has handles at the bottom and is durable to hold up to 1400 pounds. TRX is portable; you can set it up anywhere. It’s a total-body training system that allows you to do all sorts of exercises using your body weight. You have to use your core stabilizers to work out with TRX, so you build your core, strength, balance, agility and power.

TRX

 

The TRX Row exercise is good for the strength development of the upper back.  While the TRX Row mainly works the scapula stabilizers and other muscles in the back, this exercise also strengthens your hand grip, shoulders, and core while using your own body weight.

trx-row-300x165

 

To perform the TRX Row exercise:

1  Shorten the TRX straps all the way up.

2  Set your body in a straight line, as if you were in a vertical plank position.

3  While keeping your arms straight, walk your feet forward until there is tension in the straps. This is starting position.

4  Make sure to keep your palms facing each other throughout the lift.

5  To begin the movement, retract your shoulder blades back and down.

6  Now, pull your torso towards your hands keeping your elbows close to your body.

7   Your body should remain rigid and your palms and wrists should stay neutral.

8  Lower your body back to the starting position and repeat.

9  If the exercise is too easy, move feet a bit farther forward. If it is too difficult with correct form, move your feet back a bit.

 

As always, if you are unsure how to perform this exercise, seek help from a trained professional!

The Basics of Running

Copy-of-Copy-of-Trail-Run

 

 

 

 

 

 

 

Running is a simple activity.  You don’t need much, except a pair of running shoes.  One foot in front of the other at a faster pace than walking. But yet such a simple activity brings many people to my office for treatment. I see many injuries that can easily be avoided by following some basic guidelines.

 
“Too Much Too Soon” 
Right out of the gate many people take on too much mileage when they start running.  You need to give your muscles, tendons, bones, etc time to adapt to the stress of running. When you run, you sustain over 3x your body weight with each foot strike.  Each minute you run you can take up to 180 steps and for an hour run, that’s over 10,800 steps.  It takes time to build up to this kind of stress.  Start out with low mileage, 3x week.  When building your mileage, don’t add more than 10% each week.  This is to allow your body to adapt to the stresses of running.

Many of the injuries we see are runners that are inconsistent with their training and don’t allow for a gradual buildup.  You can’t run 12 miles a week, then jump to 18.  Same with the long run.  If you are at 8 miles, don’t run 14 the next week.  You can’t cram training.  All it will do is lead to overuse injuries.


“The Hot New Shoes”   
 Many runners are attracted to what others are wearing on their feet.  One person has success with a shoe, so they think they will do well wearing it as well. Or the shoe company has a great marketing campaign.  There are many different styles of running shoes out there for many runners.  It can take time to find what’s appropriate for you.  But the same methodology applies to switching running shoes.  You need to slowly adapt to the new shoe.  You can’t be running 15+ miles a week and just switch over to a different shoe.  You need to look at the heel drop (drop from heel to toe measured in millimeters).  If you are in a shoe with a big heel (8mm drop), it’s a bad idea to just switch over to a 4mm drop or less.  Your foot strike can change dramatically.  Perhaps you were a heel striker and the new shoe makes you more of a midfoot striker.  Now you are placing stress on different structures of your lower extremities that now have to be adapted to the stresses of running.  Slowly work in the new shoes into your rotation.  Start with 10 min of each run wearing the new shoe, then go back to your older shoe.  Take things slowly as it can take 3-6 months to adapt to the new shoes, depending upon the drop.  And don’t make a big jump in your drop.  If you are wearing a big, chunky heel and want to go ‘minimal’ or wear a shoe with a very low drop, be patient.  Make the transition in stages and take your time.


“Rest, It Does a Body Good”
A basic building period in training comes with a rest week built in.  It usually involves a reduction in weekly miles and time.  It is during this week where your body rests and adapts to all of the training you did the prior weeks.  When you are fatigued from the buildups, your strength goes down and your running form breaks down.  This will make you susceptible to injury.  Listen to your coach or training plan and take advantage of the down time.  You will come out after that week recharged and stronger than before.  Don’t skimp on the rest.
 

“Running form”
Heel strike vs midfoot strike vs forefoot – everyone has an opinion.  In reality, there is no right way.  There are many top runners that heel strike.  We look at other things for running efficiency that don’t include what part of your foot strikes the ground first.  

  • cadence
  • contact time with the ground
  • vertical displacement
  • impact force on landing

These 4 items have a greater impact on your running economy over what part of your foot comes down first.  The higher your cadence (170-190 steps per minute), you will improve where you strike the ground (with your foot under the hip).  It leads to less soft tissue absorbing landing forces (achilles, plantar fascia, tibialis posterior, patella tendon, etc) and more absorbing through joint motions of the knee and hip.  Higher cadence also leads to less contact with the ground.  The less contact time you have, the less vertical displacement (how high you bounce up and down when you run).  The less vertical displacement, the less impact force on landing you have. All of this makes you more efficient.  But again, you just can’t jack up your cadence to 180 and expect a transformation.  It comes back to Too Much Too Soon – you need time to adapt.  

 
“Running Gait Analysis”
If you have been dealing with running injuries or will be doing a lot of running to prepare for a race, a gait analysis might not be a bad idea.  A good analysis would include a complete biomechanical and strength assessment as well.  A great strength training program is important to go along with regular swim/bike/run training.

 
“Don’t Run Through an Injury”
If you are injured, get it checked out.  There is a difference between being sore and being injured. Sometimes you can run through an injury, but it might require a decrease in mileage or frequency. And at times it requires complete rest while you rehab it.  It pays to get it checked out early so you minimize the loss of training time.  Ask us to help you find out whats wrong, why you got injured (was it Too Much Too Soon??), and how to get you back on track!!

OCTOBER IS NATIONAL PHYSICAL THERAPY AWARENESS MONTH

NPTM

9 Physical Therapist Tips to Help You #AgeWell

We can’t stop time. Or can we? The right type and amount of physical activity can help stave off many age-related health problems. Physical therapists, who are movement experts, prescribe physical activity that can help you overcome pain, gain and maintain movement, and preserve your independence—often helping you avoid the need for surgery or long-term use of prescription drugs.

Here are nine things physical therapists want you to know to #AgeWell. (Download the list in Adobe PDF)

1. Chronic pain doesn’t have to be the boss of you.
Each year 116 million Americans experience chronic pain from arthritis or other conditions, costing billions of dollars in medical treatment, lost work time, and lost wages. Proper exercise, mobility, and pain management techniques can ease pain while moving and at rest, improving your overall quality of life.

2. You can get stronger when you’re older.
Research shows that improvements in strength and physical function are possible in your 60s, 70s, and even 80s and older with an appropriate exercise program. Progressive resistance training, in which muscles are exercised against resistance that gets more difficult as strength improves, has been shown to prevent frailty.

3. You may not need surgery or drugs for low back pain.
Low back pain is often over-treated with surgery and drugs despite a wealth of scientific evidence demonstrating that physical therapy can be an effective alternative—and with much less risk than surgery and long-term use of prescription medications.

4. You can lower your risk of diabetes with exercise. 
One in four Americans over the age of 60 has diabetes. Obesity and physical inactivity can put you at risk for this disease. But a regular, appropriate physical activity routine is one of the best ways to prevent—and manage—type 1 and type 2 diabetes.

5. Exercise can help you avoid falls—and keep your independence
About one in three U.S. adults age 65 or older falls each year. More than half of adults over 65 report problems with movement, including walking 1/4 mile, stooping and standing. Group-based exercises led by a physical therapist can improve movement and balance and reduce your risk of falls. It can also reduce your risk of hip fractures (95 percent of which are caused by falls).

6. Your bones want you to exercise.
Osteoporosis or weak bones affects more than half of Americans over the age of 54. Exercises that keep you on your feet, like walking, jogging, or dancing, and exercises using resistance, such as weightlifting, can improve bone strength or reduce bone loss.

7. Your heart wants you to exercise.
Heart disease is the No. 1 cause of death in the US. One of the top ways of preventing it and other cardiovascular diseases? Exercise! Research shows that if you already have heart disease, appropriate exercise can improve your health.

8. Your brain wants you to exercise. 
People who are physically active—even later in life—are less likely to develop memory problems or Alzheimer’s disease, a condition which affects more than 40% of people over the age of 85.

9. You don’t “just have to live with” bladder leakage.
More than 13 million women and men in the US have bladder leakage. Don’t spend years relying on pads or rushing to the bathroom. Seek help from a physical therapist.

 

Above information taken directly from the following website:  http://www.moveforwardpt.com/Resources/Detail.aspx?cid=5418b4e9-6cac-437e-9c3e-236179a4bd8f#.VhkZIhb7X9B

OCTOBER IS BREAST CANCER AWARENESS MONTH

Breast CA ribbonSHOW YOUR SUPPORT BY JOINING THE KAH STAFF IN WEARING PINK EVERY FRIDAY FOR THE MONTH OF OCTOBER!

All items below were taken directly from the following website: http://www.earlydetectionplan.org (copy and paste URL for further details).

NATIONAL BREAST CANCER FOUNDATION, INC.

The best way to fight breast cancer is to have a plan that helps you detect the disease in its early stages. Create your Early Detection Plan to receive reminders to do breast self-exams, and schedule your clinical breast exams and mammograms based on your age and health history.

Why you need anEarly Detection Plan

Stats1
1 in 8 women will be diagnosed with breast cancer in her lifetime
Stats2
When breast cancer is detected early (localized stage), the 5-year survival rate is 100%

 

9/11 – Never Forget

We ask our patients to take a moment of silence at some point during your busy Friday schedule for all of those we lost on 9/11/01, 14 years ago.

WTC

Links/Resources:

http://www.911memorial.org/911-tribute-center

  • The above link is a source, “founded by MyGoodDeed, Inc., supporting the annual 9/11 Day of Service and Remembrance, which provides a positive way for people to forever honor the victims, survivors, first responders and the many others who rose in service in response to the 2001 attacks.”

http://onewtc.com

  • The above link is the official site for our one world trade center.

http://www.theblaze.com/stories/2015/09/11/chills-rainbow-emerges-from-one-world-trade-center-day-before-911-anniversary/

  • The link above shows the world trade center today with a colorful rainbow overhead, as seen in the picture above.

Note: To open links, copy and paste them in the URL.

 

LABOR DAY WEEKEND HOURS

KAH PREMIUM PHYSICAL THERAPY & FITNESS WILL BE CLOSING AT NOON ON SATURDAY, SEPTEMBER 5TH AND WE WILL REMAIN CLOSED SUNDAY & MONDAY, SEPTEMBER 6TH & 7TH RESPECTIVELY IN OBSERVANCE OF LABOR DAY!!

OFFICE AND GYM HOURS WILL RESUME ON TUESDAY, SEPTEMBER 8TH AT 8 AM.

HAVE A HAPPY AND SAFE HOLIDAY WEEKEND!

THANK YOU,

THE STAFF @ KAH PT & FITNESS

LABOR DAY

CORE CLASS CANCELLED 8/7 & 8/14

Core class will be cancelled the first two Fridays of August, the 7th and the 14th.  Classes will resume back to Monday and Friday mornings at 8:30am as of August 17th.

Thank you for your understanding.

core muscles

SUNSCREEN

Make sunscreen part of your outdoor gear

1. Tips for finding a good sunscreen

Ingredients matter. Does your sunscreen leave you overexposed to damaging UVA rays? Does it break down in the sun? Does it contain compounds that may disrupt your hormones?

2. First things first

Check your skin regularly for new moles that are tender or growing. Ask your primary care doctor how often you should see a dermatologist.

The best defenses against getting too much harmful UV radiation are protective clothing, shade and timing. Our checklist:

– Don’t get burned. Red, sore, blistered or peeling skin means far too much sun – and raises your skin cancer risk.

– Wear clothes. Shirts, hats, shorts and pants provide the best protection from UV rays – and they don’t coat your skin with goop.

Find shade – or make it. Picnic under a tree, read beneath an umbrella, take a canopy to the beach. Keep infants in the shade – they lack the tanning pigments known as melanin to protect their skin.

Plan around the sun. Go outdoors in early morning or late afternoon, when the sun is lower. UV radiation peaks at midday.

Sunglasses aren’t just a fashion accessory. Good shades protect your eyes from UV radiation that causes cataracts.

3. Now put on sunscreen

Some sunscreens prevent sunburn but not other types of skin damage. Make sure yours offers broad spectrum protection.

Don’t fall for high SPF labels. Anything higher than SPF 50+ can tempt you to stay in the sun too long. Even if you don’t burn, your skin may be damaged. Stick to SPFs between 15 and 50. Pick a product based on your own skin coloration, time outside, shade and cloud cover. Reapply often.

Avoid sunscreen with vitamin A. Eating vitamin A-laden vegetables is good for you, but spreading vitamin A on your skin may not be. Government data show that tumors and lesions develop sooner on skin coated with creams laced with vitamin A, also called retinyl palmitate or retinol. It’s in 20 percent of all sunscreens we reviewed in 2015. Avoid any skin or lip product whose label includes retinyl palmitate, retinol or vitamin A.

Avoid oxybenzone, a synthetic estrogen that penetrates the skin and can disrupt the hormone system. Look for products with zinc oxide, 3% avobenzone or Mexoryl SX. They protect skin from harmful UVA radiation.

No insect repellent. If you need bug repellent, buy it separately and apply it first.

Pick a good sunscreen. EWG’s sunscreen database rates the safety and efficacy of SPF-rated products, including more than 1,000 sunscreens for beach and sports use, more than 600 SPF-rated moisturizers, and 100 lip products. We give high ratings to brands that provide broad spectrum, long-lasting protection with ingredients that pose fewer health concerns when absorbed by the body.

Don’t spray. Sprays cloud the air with tiny particles that may not be safe to breathe.

Reapply cream often. Sunscreen chemicals sometimes degrade in the sun, wash off or rub off on towels and clothing.

Men ignore sun safety at their peril. In 2012, twice as many American men died from melanoma as women. Surveys show that 48 percent of men report routine sun avoidance, compared to 68 percent of women (CDC 2012).

Got your vitamin D? Many people don’t get enough vitamin D, a hormone manufactured by the skin in the presence of sunlight. Your doctor can test your level and recommend supplements if you are low in this vital nutrient.

4. Sun safety tips for kids

A few blistering sunburns in childhood can double a person’s lifetime chances of developing serious forms of skin cancer. The best sunscreen is a hat and shirt. After that, protect kids with a sunscreen that’s effective and safe.

Take these special precautions with infants and children:

Infants

Infants under six months should be kept out of direct sun as much as possible. Their skin is not yet protected by melanin. When you take your baby outside:

  • Cover up – with protective clothing, tightly woven but loose-fitting, and a sun hat.
  • Make shade – Use the stroller’s canopy or hood. If you can’t sit in a shady spot, use an umbrella.
  • Avoid midday sun – Take walks in the early morning or late afternoon.
  • Follow product warnings for sunscreens on infants less than 6 months old. Most manufacturers advise against using sunscreens on infants or advise parents and caregivers to consult a doctor first. The American Academy of Pediatrics says that small amounts of sunscreen can be used on infants as a last resort when shade can’t be found.

Toddlers and children

Sunscreens are an essential part of a day in the sun. But young children’s skin is especially sensitive to chemical allergens – as well as the sun’s UV rays.

  • Test sunscreen by applying a small amount on the inside of your child’s wrist the day before you plan to use it. If an irritation or rash develops, try another product. Ask your child’s doctor to suggest a product less likely to irritate your child’s skin.
  • Slop on sunscreen and reapply it often, especially if your child is playing in the water or sweating a lot.

Sun safety at school

Send a sunscreen to daycare and school. Some childcare facilities provide sunscreen, but you can buy your own to make sure it’s safe and effective. Share EWG’s safe sunscreen tips and product suggestions with your child’s school and caregiver.

Sometimes school and daycare policies interfere with children’s sun safety. Many schools treat sunscreen as a medicine and require written permission to use it on a child. Some insist that the school nurse apply it. Some ban hats and sunglasses. Here are a few questions to ask your school:

  • What is the policy on sun safety?
  • Is there shade on the playground?
  • Are outdoor activities scheduled to avoid midday sun?

Teens

Teenagers coveting bronzed skin are likely to sunbathe, patronize tanning salons or buy self-tanning products – all bad ideas. Researchers believe that increasing UV exposure may have caused the marked increase in melanoma incidence noted among women born after 1965. Tanning parlors expose the skin to as much as 15 times more UV radiation than the sun and likely contribute to the melanoma increase.

To parents of teens: Be good role models – let your teen see that you protect yourself from the sun. Tan does not mean healthy.

Resource: http://www.ewg.org/2015sunscreen/top-sun-safety-tips/

Tips when using the Elliptical:

Not into running, how about the elliptical:
*Make a fitness plan before you hop on the elliptical
*Avoid slouching: keep your core engaged, shoulders down and back and look straight ahead
*Use the handles for a total body workout (“pump the arms forward and backward at a 90-degree angle—as if you were running”)
*Avoid completing the same routine day in and out…also, avoid staying at one steady pace throughout the entire workout. Click on the link for examples of interval training.

Resource: https://blog.myfitnesspal.com/the-dos-and-donts-of-an-effe…/

Running Information for Beginners

Tips for Beginner Runners:
*Get appropriate footwear and replace every 300-400 miles
*Don’t skip your warm-up (pre-run) and cool down (post-run)
*Use your arms to your advantage
*Don’t worry about your pace
*Focus on time then mileage (try alternating between walk/run)
*Rest is key, take a day off between each run early on to avoid doing too much too soon
*Focus on a consistent breathing technique that works for you

For more details regarding the above bullet points, visit: http://running.about.com/…/getstartedwit…/tp/runningtips.htm.

How to learn to like running (from My Fitness Pal):

Be a beginner Not being able to run an entire mile the first time you attempt to run is perfectly normal—and I promise, no one is judging you for it. In fact, you should be proud you’re even trying. You’ve got to start somewhere, so why not accept your newbie status and plan to take walk breaks on your first few jogs around the neighborhood. Then give yourself time to build up your endurance and distances.

Back off the speed Unless you’ve got a sponsorship deal with a major sports brand, running fast isn’t really necessary. And it might even be preventing you from actually enjoying the run. Try running slower, at a pace that allows you to speak in full sentences, and see how your body reacts—your breathing will feel more natural, your joints won’t start aching as quickly, and you might even find yourself smiling out there.

Set small goals See that telephone pole at the end of the street? Run to that, and then pick your next target. Creating small goals within your workout keeps it interesting, and feeling those little twinges of achievement can help you enjoy running more. Today the next mailbox, tomorrow the finish line of your first 10K!

Enjoy being alone The kids aren’t around, your boss isn’t standing over you, it’s just you, your running shoes, and the road. Thinking of your run as “me” time will help you see it as a special event, one you’ll start looking forward to.

Find a buddy Pounding the pavement with a friend can make all the difference. You can encourage each other to get going, commiserate on the hills, and chit-chat your way to the finish. And making a plan to meet someone for a run can give you a little extra motivation to get out the door. (Find more tips on running with others here.)

Make the miles matter When the personal benefits of running (weight loss, improved cardiovascular health, reduced stress, etc.) aren’t enough to get you to pick up your feet, consider running for a cause. Sign up for a 5K that raises funds for a nonprofit organization, or download an app like Charity Miles, which lets you earn money for a charity of your choice with every step you take.

Listen to music Studies show upbeat tunes can distract you from physical exertion and even get you to push a little harder. (Songs between 120 and 140 beats per minute have the biggest impact.) Just be smart about your headphones—only use them in safe, low-traffic areas and keep the volume at a level that allows you to still hear what’s going on around you.

Track your success Feel like you’re not getting anywhere? Try logging every run with an app like MapMyRunRunKeeper, or Runtastic. You’ll be able to look back and see how far you’ve gone—and how much faster you’ve gotten along the way! Keep track of your routes and see if you can do the neighborhood loop faster next time, or increase your distance by tacking on an extra block or two.