For anyone who has ever suffered from knee pain, you know that it is no joke. Knee pain can make life excruciating. Sometimes just walking hurts. When people with knee pain think of exercise, they don't think it is something that they can do. But guess what? There are actually plenty of exercises out there that can actually help alleviate knee pain.
Some exercises can help strengthen the knees, and the muscles around the knees, and help you get rid of that knee pain for good/ From stretches to strength training to cardio, every part of your knee program is important.
What Stretches Are Good For People With Knee Problems?
First, begin with some simple, gentle stretching. Remember it is best to stretch warm muscles and joints, so walk in place for a few minutes first.
Knee flexion: Sit in a chair with your feet on the floor. Loop a towel under your foot. Then gently pull the towel with both hands in order to bend your knee. Raise your foot just 4 to 5 inches off the floor. Hold for a few seconds and release. Repeat.
Hamstring stretch: Lie on the floor on your right side, legs straight. Bend your left leg, grabbing your food with our left hand. Gently pull to stretch. Switch sides and repeat.
How Can I Strengthen My Knees?
Wall squats: This exercise perfect for the knees because it strengthens the legs without too much pressure on the joints. No weights are needed, just put your back against a wall, feet shoulder width apart. Step out from the wall about a foot's length. Next, bend your knees and squat with your back against the wall and your arms at your sides. Slide down the wall until your knees are at about 90 degrees, but no farther. Then slowly slide back up the wall to straighten your legs. Do several repetitions, but start slowly. Try just a few at first, and then add on.
Bent knee leg raises: Sit in a chair and straighten one leg in the air, but do not lock your knee. Hold for thirty seconds. Bend the knee to lower the leg about halfway to the floor. Hold again 30 seconds. Return to the starting position and repeat. Do several reps on each leg.
Straight leg raises: For this exercise, you will need two chairs, one placed in front of the other. Sit in the first chair, and rest your foot on the other chair, straight out in front of you. Keep your leg straight and simply lift your leg up, holding it like this for a few seconds. Remember to keep your leg straight but not locked. Now return to the starting position. Repeat several times on each leg, working to increase the number of seconds you hold the leg up.
Which Cardio Exercises Won’t Hurt My Knee?
The stationary bike is perfect for those with knee pain. It increases both leg strength and range of motion in the joints. Positioning is key. At the bottom of your pedal stroke, your knee should bend at 15 degrees. Start with 10 to 20 minutes and increase your time slowly.
Have more questions about the right way to exercise with knee pain? Contact Ralph Roberts, a personal trainer in Amarillo with the Downtown Athletic Club. A nationally certified personal trainer and former athlete, Ralph is very experienced with athletics and exercise. Allow him to set you up for success with personal training or a customized workout.
Ready to get in shape for baseball season? There are a number of exercises that you can do to prepare. From core work to leg work, your body needs to be ready to run, jump and slide.
It is important to note that if you do not already work out regularly, and are not in the best shape, you should start slowly. You do not want to rush into these workouts and injure yourself, or you will find yourself sitting out the season. Below, we've outlined some workouts, exercises and moves to help you prepare for the season.
How Can I Build My Core For Baseball?
Core training helps with everything. It helps with balance, with strength, even posture! A baseball player has to have a strong core in order to twist and turn, in order to get a good swing going, in order to keep himself or herself in the game.
To train your core, think of a) keeping it engaged no matter what you are doing (lifting weights, just walking around the house or sitting, etc) and b) working both the abs and the back. Do crunches every other day (sets of 20, start with one or two and work up to three, adding more reps as you can) and planks. Start by holding your planks for a few seconds and work up to a minute.
What Strength Training Moves Are Good For Baseball?
You need to lift weights in order to strengthen your body. Baseball players have strong upper and lower bodies. Compound exercises that help you train a number of body parts are perfect. These include squats and deadlifts for the lower body, and bench presses and rows for the upper body. Start with sets of 10 with lighter weights and then work on adding reps and weight.
Should I Do Sprints and HiiT Workouts?
Baseball players have to be quick! When you go for a run, add in sprints and also work on interval training. Since you will typically be running in short bursts on the field, and then resting, you need your heart in tip top shape, and HiiT workouts will do that for you.
What About Stretching/Yoga?
Make sure to stretch once per day, and always after you workout. Stretching will improve your range of motion. This helps your performance on the field, and will decrease any chance of injury. If you enjoy yoga, work in some yoga several times a week. Hold your stretches for about 30 seconds each, and never bounce. Only perform static stretches. And don’t forget to eat right.
If you want professional training for baseball season, contact me, Ralph Roberts. I am a nationally certified personal trainer in Amarillo and a former professional baseball player. Baseball was and still is an important part of my life, and I can help you train for baseball season, increase stamina and provide you with nutrition tips. Contact me today to learn more.
The Kinesis One is an interesting exercise machine to gaze upon. Many people see this machine and walk away from it because they just are not sure what it does. However, this piece of exercise equipment is ideal for beginners and is easy to use with the proper guidance.
What does the Kinesis One do?
The Kinesis One is an exercise machine for resistance. It has all the exercises you need, in one machine. This single, standalone station has two weight stacks, with an unlimited number of exercises. This allows you to perform them through your natural range of motion, unlike other machines where your motion is directed.
Sometimes, this directed motion can actually cause injuries. Everyone's body is different, including their ranges of motion. With a Kinesis One, your body is free to move in the way it should, building strength safely.
With the Kinesis One, you have a number of zero-impact exercises available to you, so it is useable for everyone, no matter your level of fitness or your current abilities. You can use it on your own, or have your personal trainer design a program just for you.
The exercises you can complete on this machine include those for balance, flexibility and strength.
What are the benefits of the Kinesis One?
Where can I use a Kinesis One?
The Kinesis One will truly make your workout more enjoyable, as your range of motion is much more free and natural. There are no restrictions. If you live in Amarillo, Texas, you can find a Kinesis One at the Downtown Athletic Club. It is the only place in Amarillo that has one.
If you are interested in using this machine, contact Ralph Roberts. He is a certified personal trainer at the Downtown Athletic Club. In addition to showing you how to use the Kinesis One, he can design a fitness program just for you, improving your strength, balance and flexibility. Contact Ralph today to learn more about his training services.
Stretching is actually one of the most important components of your workout, and you need to stretch both before and after, for a variety of reasons.
The American College of Sports Medicine, or ACSM, recommends stretching each of your major muscle groups for 60 seconds. They note that regular flexibility exercises can help you maintain proper range of movement. Below, we’ll discuss the importance of pre and post-workout stretches.
Why should I stretch before a workout?
Pre-workout stretches should ideally be dynamic. This means that you will do stretches that perhaps mimic things you will do during the workout, but at a much lower intensity. For example, on a leg workout day, you might do some shallow walking lunges or leg swings, to get the lower body warmed up.
Ballistic stretches use a repetitive bouncing motion to help induce a stretch. These are sometimes also called active stretches.
Always remember, though, that you should warm up for a few minutes with some type light aerobic activity before beginning any stretches. You may want to jog in place or just march first, this helps to get the body ready. This ballistic stretching will help warm up the muscles.
If you do static stretching while the body is still cold (static stretching is any stretch that holds the muscle in place for a longer period of time) you can do damage to the body.
This will also keep you from injuring yourself during your workout. Think of the muscle as a rubber band. If you freeze a rubber band and then try to stretch it, it will pop. Stretching a cold muscle might not actually pop it, but it can injure that muscle. Make sure to warm up a bit and then begin your stretching or yoga.
Why should I stretch after a workout?
When you stretch after a workout, you will do static stretches. Your body is warm now, and you can hold your stretches longer, for anywhere from 30 to 60 seconds.
After a workout, stretching the muscles will help to lengthen those that have been shortened during exercise.
You are much more flexible after you exercise because circulation to in the body has increased, and blood has been sent to your muscles.
If you neglect these stretches, your body will tighten up and you will feel a great deal of soreness the next day, and possibly even for two days after your workout.
What are the benefits of stretching?
You can stretch anytime, but remember if you have not worked out, it is important to ease into stretching gradually. Stretching your muscles actually should be part of your regular workout regimen, as flexibility is important, especially as we age.
Yoga classes are wonderful ways to stretch the body at any time.
Stretching and flexibility can actually aid in muscle building and weight loss. Flexibility helps you increase the body's ability to build muscle mass. When your muscles are more flexible, you can lift more weight. It also helps the muscles recover more quickly and helps make the muscles work much more effectively.
Muscle growth and the subsequent fat and weight loss happens only when you stretch the muscles.
Who can show me some good stretches?
For more questions, or to have personal trainer Ralph Roberts design a workout plan that is right for you, contact him today. Ralph Roberts is a certified personal trainer with the Downtown Athletic Club in Amarillo, Texas and has years of experience in athletics. He can design a workout routine just for your fitness level, schedule and health needs.
To many, yoga is a strange and mysterious activity. It conjures up visions of ancient practitioners and strange spiritual practices. In reality, yoga is a great full body workout that will not only strengthen and tone your muscles but will also improve you overall health.
Many gyms and health clubs now offer yoga classes for all levels. If you decide to take the plunge and start practicing yoga you will start on a path towards total health. There are a number of benefits that you will reap from yoga. Here are just a few.
Does Yoga Build Muscle?
Having strong, well defined muscles may make you look good but they benefit you in other ways, too. Strong muscles help prevent conditions like arthritis and back pain and many other degenerative conditions that happen as you get older. Yoga is a great way to build muscle tone.
Will Yoga Improve My Flexibility?
Having good muscle tone is one thing, but when you combine it with flexibility you are really building a strong, healthy body. When you first start practicing yoga you will most likely not be too flexible. Touching your toes may be a real challenge. But as you progress you will notice a gradual loosening of your joints. Poses that seemed impossible before will now bring a smile to your face.
What About Heart Health?
It may not seem like it, but yoga is a tough workout. You will sweat, your heart rate will increase and you will likely be sore the next day if you are just beginning. Getting your heart rate into the aerobic range can lessen your chances of a heart attack. While not all yoga classes will get your heart up into that range any yoga class will benefit your heart.
Studies have shown that yoga can lower your resting heart rate and increase your endurance. For this reason alone yoga should become part of your exercise routine.
There are also a number of studies that show how yoga can lower your blood pressure. A simple pose like Savasana (or Corpse Pose) which is nothing more than having your lie still on the floor, has been proven to lower blood pressure, according to British medical journal The Lancet.
Can Yoga Help My Joints?
During every yoga class you will be taking your joints through a full range of motion. Your joint cartilage is similar to a sponge. As you move you “squeeze” the cartilage and fluid goes out and then fresh nutrients come back in. This continual movement can help prevent degenerative diseases like arthritis.
Another great thing about yoga is that is soothes the mind and relaxes you. And we could all need a breather every now and then.
If you want to learn more about yoga or find another type of workout regimen for you, contact me, Ralph Roberts. I am a certified personal trainer with the Downtown Athletic Club in Amarillo, Texas. Get in touch with me today to set up a personal training session.
The foam roller has made its presence known in the world of fitness the past couple of years. This form of exercise has a well-deserved reputation for gently stretching the muscles and it can ease painful muscles after an intense workout. It offers relief for those just getting into fitness and those who have already been there for a long time. Its curved, unstable shape also makes it a great tool for strength training your core.
What is a foam roller anyway?
It is a roll of firm foam that usually measures 6 inches in diameter, and comes in various lengths. Most people work with a roller that is 24 to 36 inches long. The foam can hold up even with the full weight of the user sitting on top of it.
What exercises can you do with a foam roller?
You can do a variety of stretches and exercises with the help of the foam roller. The key is to roll for a minimum of 30 seconds per exercise. Here are five exercises to get you started:
How do I use a foam roller?
A personal trainer can help you develop a full workout routine that uses the roller to its maximum, as well as other low-impact exercises. The trainer can also show you how to use it to warm up and cool down after a major workout.
If you want to learn how to use a foam roller, contact me, Ralph Roberts, personal trainer at the Downtown Athletic Club in Amarillo. If you are interested in other workouts, such as using an exercise ball, resistance bands or simply weights, I can help.
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