Your body weight can be your greatest tool...
...in your quest to lose weight. For many people, a gym is actually a counterproductive place to attempt fitness goals. Unless you are cut out for the high-intensity culture of a gym, it may leave you spun out and actually less motivated regarding your fitness. Body weight training is a ready made solution for those of us who can't be bothered to spend a dime on a gym membership or a set of dumbbells.
Perks of body weight training:
- It's free
- Easy to learn
- Can be performed in your living room
Benefits of body weight training:
- Burns calories to help with weight management...
- ...while building muscle simultaneously, which is important-
- particularly in the core muscle group, which are essential for good posture.
- Increases relative strength, which is your strength in relation to body size and...
- also increases reactive strength, or your ability to elongate and contract muscles.
- Finally, it boosts circulation and improves range of motion.
What do you know, these sound like the same benefits as standard weight training and cardiovascular exercise! Body weight training can be performed as stand alone exercises or as part of a circuit i.e. push ups, jumping jacks, squats, lunges, planks performed without a break in between.
Remember what it felt like to be young and unencumbered?
One of the greatest benefits of chiropractic is how it improves range of motion, impacting flexibility, reaction speeds, balance and coordination. It's no wonder that many athletes swear by chiropractic to keep them on top of their game. At Espinosa Family Chiropractic, we see the impact that sedentary lifestyles have on a human's flexibility: it is a very sad sight and we are here to change that.
Runners remember: posture is integral to your success and enjoyment of the sport
We love running and admire everyone who uses running as part of their commitment to staying healthy. However, running can take a toll on the spine. We see it as our responsibility to protect the spines of our running community here in Sacramento. The best way to do that is through focusing on good posture.
- Stay upright: you know you’re tired when the shoulders are slumped and you can barely breathe. But some people are not aware that they are slumping from the start.
- Keep your head centered above the spine so that its weight is properly balanced as you run.
- Keep the face faced forward and the body will follow. Do not look at the ground as it will set a precedent for the neck to follow, angling downwards and soon your shoulders will start to move toward each other, leaving you hunched over.
- Utilize your hips as your center of gravity. Letting the pelvis tilt forward will only lead to back pain. So keep your core upright.
But posture is not at all- beware of fatigue
Fatigue is what causes us to lose this great posture. Once you feel your shoulders caving inwards and your shoulders slumping, it may be time to take a turn toward home. Make sure you don't run yourself to a point of exhaustion and laziness and posture.
These habits may feel like an adjustment at first but given enough repetition they will become second nature. And for the love of the runner: running everyday on concrete is bad for the cartilage in your back. If your back is aching after a run, it may be in need of some tender loving care- we treat sore tissues and misaligned vertebrae to ensure that you are running at your full mechanical advantage.
How do my legs connect to my upper body?
No really, how do they? Think about how your legs connect to the upper body and you will be thanking the structures known as sacroiliac (SI) joints. These powerful and pivotal points connect the pelvic bones to the sacrum, and are responsible for conducting force and weight between the upper body and the legs. They are supported by a complex system of ligaments and muscles that provide strength to the region.
Sleep is central to well-being.
When you sleep restfully, you encourage proper functioning of the body and brain, boosting happiness and performance during waking hours. When people’s central circadian rhythms are disrupted, everything becomes harder: anxiety is increased and your body and brain have to work harder to achieve simple objectives. Caffeine consumption goes up and nutritious eating goes out the window, both of which tamper further with your ability to sleep. It is a vicious cycle that has caught a good portion of the population in its rotation.