Exercise Results

Are you not getting the results you want from your workout? Are you developing pain after you work out beyond normal fatigue and exercise related soreness? You may be making some mistakes in you exercise program that could be contributing to your lack of results or pain. This week I would like to discuss some tips and common exercise mistakes.



Improper posture on cardio machines
It is easy to hunch over while on the elliptical or treadmill but this reinforces bad posture (good posture should be a major goal of everyone’s program). Also try not to set the incline or speed too high. You may feel as if you need to hang on just to keep from falling off, which is counterproductive.

Exercising with the goals of ‘spot reduction’
Performing exercises with the goal of “toning” a muscle group is fine for firming and conditioning muscle; however, if there is a layer of fat over the muscle you may not look different. An easy solution is to add multi joint, functional, and cardio exercises to your routine.

Poor choices in footwear
Wearing the proper footwear while exercising is very important. Shoes that are worn or do not fit right will affect the pressure on your knees, hips, and spine. A good recommendation is to shop at a store that specializes in athletic shoes. I would recommend Fleet feet for those who live in the capital region.

For more information on common exercise mistakes please visit: http://www.webmd.com/fitness-exercise/slideshow-9-least-effective-exercises

And for more information on healthy living, or to schedule a consultation for physical therapy, feel free to contact us at 518-690-4406 or visit our website at www.empirehwc.com or email us at ehwc7@nycap.rr.com.

William Milhizer, DPT, PT

Drink Facts & Myths

There are many foods that contribute to an unnecessary increase in calorie intake during the day. Drinks; however, are easily overlooked during dieting. This week I would like to discuss the good and bad options for drinks and how they can influence your diet habits.



1. Soda
a. This seems like a “no brainer” high in both sugar and carbs. Some may find better results by switching to diet soda; but, recent studies have shown that diet sodas may also contribute to weight gain. Instead, try water or water with lemon if you need a little more flavor.
2. Fruit Juice
. There are many different juices on the market today. Some loaded with sugar and some not. Most can have the calories of soda but have greater nutritional value due to vitamins and antioxidants. Look for 100% juice when purchasing. If you are in a habit of drinking a lot of juice, cut it 50/50 with water.
3. Vegetable juice
. There are many benefits to vegetable juice over fruit juice. Vegetable juice contains far less calories and provides the same if not better value from vitamins and minerals.
4. Smoothies
. Smoothies have been a “health food” staple for years. This is true when making one at home with good ingredients. Be very careful ordering at a restaurant or vendor where they may add many other ingredients that boost that calorie count significantly.

For more information and tips on other drinks please visit http://www.webmd.com/diet/slideshow-skinny-sipping#

And for more information on healthy living, or to schedule a consultation for physical therapy, feel free to contact us at 518-690-4406 or visit our website at www.empirehwc.com or email us at ehwc7@nycap.rr.com.

William Milhizer, DPT, PT