Bike Riding

Bike riding is a form of exercise, competitive sport, mode of transportation, and recreation enjoyed by millions worldwide.

Bicycling provides multiple physical and mental benefits. Riding a bike outdoors require balance, grip strength, coordination, leg strength, lower extremity endurance and cardiovascular health. 

Cycling is used in rehabilitation for hip, knee, and ankle injuries because it … Read the rest

Heart Rate Recovery

Heart rate recovery is a predictor of the risk of cardiac death and an effective measure of aerobic fitness level.  Heart rate recovery (HRR) is the measurement of the hearts ability to recovery following exercise. HRR is the difference between your heart rate during exercise and your heart rate two minutes after exercise.

Heart rate Read the rest

Target Heart Rate & Perceived Exertion

Exercising correctly and consistently is a vital ingredient to living a healthier, fitter, more functional life.

The musculoskeletal system requires increased oxygen during exercise. The cardiovascular system responses by increasing your heart rate. The additional blood flow from a stronger, faster heartbeat supplies your muscles with large amounts of needed oxygen.

Aerobic exercise is defined … Read the rest

Importance of a Dietary Journal

Over two thousand years ago Hippocrates stated, “Let food be thy medicine and medicine by thy food.”

Combine exercise, nutrition and sleep to achieve your health and fitness goals. Live a healthier, fitter, more functional life by developing nutritional strategies that work for you. Maintaining a dietary journal, or nutritional notebook, is the simplest … Read the rest

Importance of an Exercise Journal

Keep records of your workouts to optimize results. Maintain detailed notes of your exercise sessions to improve the quality of your training.

Combine consistent exercise, nutrition and sleep to achieve your health and fitness goals. Live a healthier, fitter, more functional life by developing and adhering to training and nutritional strategies that produce your … Read the rest

Positive Effects of Exercise on the Brain. How exercise, nutrition and sleep improve cognitive function and memory.

Enhance the health of your brain with exercise, good nutrition and quality sleep. Nourish the brain with regular exercise and proper nutrition to improve and maintain cognitive function. Use exercise, nutrition and sleep as catalysts to stay mentally sharp throughout life.

The human brain is an intricate structure being continually researched. New findings occur … Read the rest

Rotator Cuff Strengthening Exercises

Strengthen your rotator cuff muscles to prevent shoulder injuries, enhance shoulder function and improve your posture. Build coordination, stabilize the shoulder joint and balance shoulder strength by utilizing the reverse pitch exercise.

Anatomy: The rotator cuff is a group of four muscles that connects the shoulder blade to the upper arm. The supraspinatus, infraspinatus and… Read the rest

Back Training Basics

Develop a back training routine with basic exercises and perfect technique to build strength, stability and endurance. The powerful muscles of the back connect to the spine, hips and shoulder blades. They contract to extend the spine, rotate the spine, bend the spine, retract the scapulae and pull the shoulders backwards.

A strong back … Read the rest

Nerve Slides for Nerve Entrapment Conditions

Nerve slides are non-exertion, non-resistance motion exercises which help lessen nerve entrapment. Nerve slides are also known as nerve glides and neural mobilization. They are useful in treating nerve entrapment conditions caused by scar tissue encasement.

Nerves are positioned between and through muscles on their path from the spinal cord to their destination in the … Read the rest

Improve your Posture

Train smarter and target specific muscle groups to correct common postural flaws. Posture is defined as the carriage of the body as a whole. Proper posture ensures good motion and displays physique symmetry and balance.

Two types of postural faults exist. Structural and functional. The origin of structural faults are skeletal. Examples includes: one femur … Read the rest