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|Chiropractic Care and Strength Training|
Regular vigorous exercise is a requirement for good health. Ideally, every adult is exercising for at least 30 minutes five times per week. Regular chiropractic care provides fundamental support for this necessary level of physical activity.
Regular exercise requires optimal functioning of muscles, joints, and bones. In turn, such optimal performance requires full and free functioning of your nerve system. The nerve system sends timely instructions to all the rest of your body systems, informing cells, tissues, and organs as to when to do their jobs and exactly how much of a job to do. Regular chiropractic care removes irritation and inflammation from spinal nerves and other critical nerve tissue, helping ensure that exercising muscles receive the information they need to do their jobs well. By helping keep your nerve system healthy, regular chiropractic care helps you get the most out of your investment in exercise.
Strength training, otherwise known as weight training, is one of those activities that provides a wide range of benefits for the person who does it regularly. Like yoga, strength straining makes all your muscles stronger, enhances flexibility, and improves cardiovascular capability and capacity. In fact, two strength training sessions per week combined with one or two yoga classes per week will lead to super-fitness for most people within only a couple of months.
Strength training is beneficial for teenagers, young adults, and older adults.1 Many strength training exercises are done in a weightbearing position, and the process of doing reps and sets with a modestly or moderately heavy load makes your bones stronger. Not only muscles, but also the soft tissues of the musculoskeletal system, including tendons, ligaments, and joint cartilage, are made sturdier by receiving increased supplies of oxygen and other nutrients. Engaging in a regular program of strength training will provide more restful sleep, rid your metabolism of accumulated toxins, add sparkle and tone to your skin, and improve your overall sense of well-being. All at the low price of two to three hours per week.
The key question is how to begin. Many books and online training videos are available. Most fitness centers offer a complimentary lesson or two with a personal trainer to enable you to learn the basics. Simply put, you want to train all of your major muscle groups once per week. For example, you can exercise your chest and back muscles on one day and your shoulders and arms on another day. If you're also doing one or two yoga classes per week, or one yoga class and two walking or running days per week, your leg muscles are covered.2
Let's say this is your chest and back day. Ideally you'll do three different exercises per body part. For your chest you could do lying-down (supine) bench presses with dumbbells, supine flies (in which you hold the dumbbells overhead and then open your arms out to the side), and incline bench presses with dumbbells. For your back, you could do one-arm rows, supine dumbbell pullovers (in which you use both hands to hold one dumbbell overhead and then lower the dumbbell all the way behind your head), and lat pulldowns on a machine. All together, doing these six different exercises, three sets per exercise, should take about one hour.
Then, two or three days later in the week, you do strength training for your shoulders, biceps, and triceps. Shoulder exercises could include seated overhead presses, standing lateral raises, and seated bent-over rows. Bicep exercises could include seated alternate incline curls, machine bicep curls, and seated concentration curls. Tricep exercises could include push-ups, lying (supine) tricep extensions, and machine tricep pressdowns. Again, these nine different exercises, three sets per exercise, should take about one hour.
There are many video clips available on the internet that demonstrate the mechanics of each of these exercises. Good form is critical. In fact, making sure your posture is balanced and your abdominal muscles are activated is more important than the amount of weight you are lifting.
Beginners, especially, need to know how much weight they should be using on each exercise.3 Importantly, lifting too much weight too soon will usually lead to injury. Of course, we want to work-out as safely as possible. Choose a weight at which you can comfortably do eight repetitions. If you can't do eight, the weight is too heavy. If eight repetitions with a particular weight seems ridiculously easy, try again with a weight that is 10% heavier. Repeat the process until you find the starting weight that is comfortable for you. There are many types of weight progression programs that you will employ as you become accustomed to the weight-training process. The main point is to begin to engage in this highly beneficial form of exercise. As your mastery of these techniques slowly improves, a new world of fitness, fun, and satisfaction will be revealed.
1Conceicao MS, et al: Sixteen weeks of resistance training can decrease the risk of metabolic syndrome in healthy postmenopausal women. Clin Interv Aging Epub Sept 16 2013
2Karavirta L, et al: Heart rate dynamics after combined strength and endurance training in middle-aged women: heterogeneity of responses. PLoS One 2013 Aug 27;8(8):e72664. doi: 10.1371/journal.pone.0072664
3Van Roie E, et al: Strength training at high versus low external resistance in older adults: Effects on muscle volume, muscle strength, and force-velocity characteristics. Exp Gerontol Epub ahead of print
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I slipped on ice in December, landing hard on my behind. I was in excruciating pain and could barely move. It was a Saturday night but I called the office and left a message (new patient, too, found them on Google.) I received a call back first thing Monday morning, they got me right in that day, and I just completed my 3- month treatment plan. I feel so much better and am happy to have found Dr. Ide and his staff.
Dr. Ide and his staff are awesome. I had all but given up and I saw his ad. I am s happy to be out of partial pain and I have only gone twice, I cannot wait for the end results. Just to be pain free. Dr. Ide, I thank you so much.
Dr. Ide and his staff have given me my life back. The day I called to make my first appointment I had been suffering from a migraine and severe neck pain for 6 days. This was also after receiving multiple pain injections from my primary physician with no relief. His staff not only verified my insurance was accepted at this location before even offering me an appointment time (which multiple offices will not do this) over the phone but I was able to make an appointment for the same day. Dr. Ide took the time to obtain pertinent patient history and not only explain but he also showed me on my x-rays why I was experiencing pain. He addressed the root of the problem instead of pushing prescriptions to subside your symptoms. HE discussed my POA in detail and reiterated why finishing therapy and continuing home therapy was important. I was hesitant and nervous about my first adjustment but again, he took the time to walk me through each step. Paired with my weekly adjustments I also receive massage therapy. Monica, the massage therapist is incredible. She takes the time to ask specific questions before the massage to ensure she provides the best care possible. Kasey, Dr. Ide's assistant is extremely personable and continues to make sure you feel comfortable throughout your visit. The front staff also provides a warm and welcoming environment. Within my first month of treatment, I'm able to go das without a headache now and I have reduced the frequency of my pain medication. I highly recommend Dr. Ide and his staff!
Very friendly staff and knowledgeable doctor! After doing a 3 month program, I no longer have daily headaches, back pain or neck pain. Most doctor's adjust your back and send you on your way - Dr. Ide makes sure to turn it into a lifestyle change by improving your posture and fixing any issues you may have. I would definitely recommend him over any chiropractor.
I always have good service and leave feeling good! The people are nice and all know my name. I really like how they do business for senior citizens... that's a big plus!
Very extensive in the examination. Not like other chiropractors I'd seen who just do a quick adjustment. They diagnosed the problem and are working to correct it with me. They have even went so far as to work out payment arguments for the things my insurance wouldn't cover.
I had neck and shoulder pain since 2010. Ever since I started going to him I have felt better and better!
I had ankle problems all my life in my left foot. Dr. Ide adjusted my ankle for me and within one adjustment my ankle felt the best ever. Thanks Dr. Ide!