‘strength training’ Archives

Fit Across New Orleans City Park’s Running Track Workout

posted on February 1st, 2013, by . Comments Off posted so far.

Run the track for a great workout:

  1. easy to compute distance and time intervals
  2. great place to work on running technique and form
  3. great place to work on running speed, power, end explosive conditioning.
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Go out to the running track at City Park this weekend, and try Dessauer’s speed, power, conditioning workout:

  • 8 100’s, 30 second rest
  • 2 200’s, 1 minute rest
  • 2 400’s, 2 minute rest

For more information on training, running, and sports performance training, like us on Facebook , follow us on Twitter, or contact our office.

filed under Performance Training, Personal training, Physical Therapy, Run Training, Running, strength training.

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Fear Not – Strength Train for Better Function

posted on October 12th, 2012, by . Comments Off posted so far.

Tip of the Day: “Don’t be afraid to pick up weights. You’ll gain strength, improve your balance and burn more calories, too.” – @JenBresnick, PT, DPT, from Connecticut.

All function is dependent of 2 things, strength and mobility.Naturally with age we lose both. But we don’t have to stand for this. With a little know how, determination, and some luck you CAN maintain your function… AT ANY AGE!!!!!

For more information on strength training, functional training, and getting fit, like us on Facebook , follow us on Twitter, or contact our office.

Stay Strong!!

filed under Senior Health, strength training.

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Strength Training Exercises for a Strong 2012

posted on November 29th, 2011, by . Comments Off posted so far.

Don’t wait for the New Year to start your resolutions. Start today with these 5 strength training exercises.

Push ups: Great not only for shoulder and chest strength but also for your abdominals, push ups can be modified for any strength level. Start in a toes and hands position. Slowly lower your chest down then back up.  Variations: knee push ups, toe push ups, feet on bench push ups. Hand position: at shoulder level, narrow or wide grip. Perform as many repetitions as you can maintaining good form. Remember to keep your body in a long straight position throughout the push up.

Pull ups: Great exercise for shoulder and upper back strength. Use a pull up bar, or the monkey bars at the playground. Work slowly pull yourself up and down as many times as you can.  Variations: If you are unable to do a full pull up start in the up position and hold yourself up as long as possible. You can also use rubber tubing to provide you with an assist to complete the pull up. Hand position: you can use a narrow or wide grip, overhand or underhand.

Planks: Front, and side planks are not only good for your stomach, but also for your shoulders, back and hips. Front plank: support your body on your toes and your elbows.

Side plank: support yourself on the side of your foot and your elbow. Make sure to keep your body in a long straight position throughout. Hold your planks for as long as you can while keeping good form. Increase time as able for up to 1-2 minutes.

Lunges: Great exercise for gluteal/ leg strength, and core stability. Step forward with one leg. Lower the back knee towards the ground. Return to the up position slowly with good control. Keep your upper body upright during this exercise. Repeat for 10-15 repetitions on each side. Variations: try side lunges and back lunges. As you get stronger you can use hand weights to add resistance.

Technique: Your technique is very important, don’t cheat, control your speed and body position. Keep your body tall with all of these exercises to add focus on the core. Make sure to work within your limits and without pain. If painful modify the exercise until pain free.

At 20-30 minutes twice a week, these 5 exercises provide great strength options for home. Start strength training today for a strong 2012.

Disclaimer: The information provided on Baudry Therapy Center ’s website and blog is presented for information and educational purposes only. This general information is not intended to diagnose or treat any medical condition nor to replace diagnosis or treatment by your healthcare professional. Before beginning light or moderate intensity physical activities, we encourage you to talk with your healthcare provider about health and exercise as part of your everyday routine. Baudry Therapy Center and its respective agents, heirs, assigns, contractors and employee’s will not be held liable for any injury incurred or exacerbated while performing any exercises, stretches, or any other activity related to the content and information available on this website.

filed under strength training.

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Physical Therapy Month-Exercise Challenge of the Week

posted on October 11th, 2011, by . 1 Comment posted so far.

October is Physical Therapy Month. A great way to celebrate is to commit to getting better shape. Let us show you how. Each week in October we will challenge you with great exercises that will help you move better. So check in each Tuesday in October for the next exercise challenge.

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This week’s exercise challenge is the push up. The push up is a great exercise not only for upper body strength, but also promotes trunk strength and stability. Trunk stability is a must for good function.  A push up can be modified to fit any fitness level. Check out this video to see how you might incorporate the push up into your exercise program.

For this exercise, try to complete 2-3 sets of 10-15 repetitions, three times this week.

Thank you for recognizing Physical Therapy Month and participating in our exercise challenge. We’d love to here what you think of the exercises and invite you to comment on your favorite exercises.

For more information on Physical Therapy please contact us.

Disclaimer: The information provided on Baudry Therapy Center’s website and blog is presented for information and educational purposes only. This general information is not intended to diagnose or treat any medical condition or to replace diagnosis or treatment by your healthcare professional. Before beginning light or moderate intensity physical activities, we encourage you to talk with your healthcare provider about health and exercise as part of your everyday routine. Baudry Therapy Center and its respective agents, heirs, assigns, contractors and employees will not be held liable for any injury incurred or exacerbated while performing any exercises, stretches, or any other activity related to the content and information available on this website.

filed under Exercise, Physical Therapy, physical therapy month, strength training.

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Strength Training: Why Aren’t You Getting Stronger???

posted on September 21st, 2011, by . Comments Off posted so far.

Gym goers work out for many reasons.  One common reason is that they want to get stronger.  At some point most people hit plateaus and fail to continue to gain strength.  Here are some common mistakes that most people make in their strength training.

You Are Lifting Too Heavy. You see it every day, someone puts too much weight on the bar and fails to complete more than one unassisted repetition without the aid of their spotter.  It is better to perform eight repetitions with 185lbs than to try to bench press 245lbs two times unsuccessfully. Pick a weight that you know you can lift for the desired number of repetitions that you want to perform.  Going a little bit lighter will also help you maintain proper form and use the right muscles to perform a movement.

You Aren’t Allowing for Enough Rest. Your muscles need time to rest, recover, and rebuild.  Working the same group of muscles day after day will never allow the muscles to fully recover and rebuild to their maximum potential.  Try giving a muscle group 48 hours between workouts.  You can accomplish this by doing just three days of full body resistance training a week and allowing for adequate recovery in between workouts, or doing upper body exercises on one day and lower body exercises on another day.

You Are Spending Too Much Time in the Gym. Lifting weights for two straight hours is counterproductive.  Studies show that after an hour of intense exercise cortisol levels rise.  (Cortisol is a stress hormone.)These rising levels inhibit the release of testosterone and human growth hormone from your muscles. These hormones aid in muscle growth and development.  Limit your strength training sessions to forty-five minutes to an hour for greater strength gains.

You Aren’t Eating Enough. If you want to get stronger you have to eat enough in order to refuel and repair after exercise.  Make sure you are taking in enough protein to rebuild muscle after intense strength training.  You also have to eat more calories than you burn in the day.  You may gain some unwanted weight in the process; however, if your goal is strength gain this isn’t the end of the world. The added muscle you will assist in dropping the pounds quickly after you have attained your goals.

There Isn’t Enough Variety in Your Workouts. Muscle development thrives on diversity.  Don’t do the same exercises for the same number of repetitions in the same order every time you go to the gym.  We all have our favorite lifts and have a tendency to get complacent by falling into the same routine each day.  Try mixing up the order in which you perform your exercises, find new exercises that work the same muscles groups and substitute them for your favorite lift, and vary between sets.  If you start every workout with 3 sets of 10 on the bench press, start with lat pull-downs and perform  2 sets of 15 repetitions on the  incline press later in your workout.

For more lessons on strength training like these, follow Baudry Therapy Center on Twitter or like Baudry Therapy on Facebook.

Garrett Bludau

Photo credit: pasukaru76

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filed under strength training, Weight training.

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