Health Redesigned Blog

Don’t HIIT Yourself Into the Ground

There is an increasing trend of doing short, high-intensity workouts. These workouts are referred to as HIIT or high-intensity interval training. It’s a form of anaerobic conditioning (without oxygen) that can deliver faster results than other styles of training. HITT workouts include doing repeated short bursts of maximal intensity or high-intensity effort. They come in all shapes and sizes, with varying exercises. The number of sets and repetitions can also vary from workout to workout. Generally, workout sessions are short and sweet, lasting less than 30 minutes.

HIIT workouts were intended to supplement training. They were never designed to be your entire fitness program. I love HITT when it’s done properly. It can deliver amazing results. HITT can yield significant changes to body composition in a relatively short period of time. The biggest problem with HIIT workouts is the way they are executed. If you do intense workouts day in, day out, by the end of a month or...

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Why 10,000 Steps Doesn’t Work For Weight Loss

There’s a belief that by taking 10,000 steps per day, you’ll lose weight and stay in shape. Taking 10,000 steps per day can get you closer to meeting exercise recommendations. You should get 150 minutes of moderate intensity activity or 75 minutes of high-intensity activity per week. Getting your steps in does not ensure that you’ll lose weight.
 
You may be meeting your exercise requirements. This doesn’t account for all the other factors related to weight loss. Other factors include your stress level, blood sugar regulation, diet, and the quality and quantity of your sleep. It’s important to address all these factors when you try to lose weight.
 
Helen started walking for weight loss. Her goal was to get at least 10,000 steps each day. She was doing a great job of increasing her activity and yet she was gaining weight. Why?
 
After going through her routine, I found out that she was using a coffee shop as...
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Improve Your Posture to Prevent Injuries- Part Two

Last week I pointed out how important it is to focus on good posture. How did you do? It’s easy to slip into habits that are harmful over time without realizing it. I’m sure that you found many times when your posture was less than ideal. With intentional focus, you’ve become more aware of what your body is doing.
 
You now have a better idea of how your muscles, nerves, and tendons can get angry from poor positioning over time. It’s not just your habits during the day that matter. It’s also what you do with your body while you sleep that counts. If you’re sleeping for 7-9 hours of sleep each night then that’s a lot of time to reinforce poor posture.
 
Think about that little ball that you snuggle into before you fall asleep. You are reinforcing a forward head position, shoulders that roll in and a forward curve to your spine. All bad things. While I want you to be comfortable, I’m more concerned about your...
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Improve Your Posture to Prevent Injuries- Part One

I saw what you did. You just stat up and straightened your back. Right? It’s like I’m watching you! That’s because I know how this works. I’ve been down this road myself. It’s super comfortable to prop yourself up on one leg, to cross your legs or to lean against a wall. I know that you carry your purse on the same side all the time. You lean one arm out the car window on sunny days and curl up on one side when you read a book. Your head juts forward when you work on your computer or check your phone. Despite being automatic, these habits are not good for your back.
 
They are also not good for all the other small stabilizer muscles in your body. Muscles can get shortened and tight on one side, and stretched out on the other side. You can compress or stretch nerves. Tendons can have unnecessary torque or strain placed on them. This is not a good situation. As you repeat poor posture over time, you reinforce these imbalances even...
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8 Essential Components of Fitness that Will Make You Stronger

You understand there are a ton of amazing benefits from exercising, but you may not be sure what exactly you should be doing. There are lots of different types of exercise programs out there, such as fitness classes, weight training, swimming, biking running, yoga, and pilates. New types of exercises and new fads are coming out all the time. What they all have in common is that they target components of fitness, giving you benefits specific to that exercise. Let’s explore the different components of fitness to give you a better understanding.

Cardiovascular

Cardiovascular fitness, also called cardio, is the heart’s ability to deliver blood to working muscles and their ability to use it. As you gain cardiovascular fitness, you’ll be able to work harder or faster with less effort. Some examples of cardiovascular fitness include walking, running, hiking, swimming and biking. What three activities (or more) will you try that will boost...

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Why Activity Isn’t The Same As Exercise

There are some days that I literally want to rip my hair out because of what people count as exercise. Walter works from home and would go up and down the stairs three times in the day, counting that as his exercise. He also thought that walking at the grocery store and shoveling his four-foot-long sidewalk once a week was exercise. I couldn’t convince him otherwise. These things are NOT exercise. They are activities.

Activity

Activity is any physical movement of the body that uses up energy. Most people count their activities of daily living (ADL) as exercise. These ADL’s are the things you need to do in the day like cooking, laundry, housework or yard work and often involve going up and down the stairs a few times in the day. General activity can also include taking the stairs instead of the elevator or parking at the back of the parking lot so that you have to walk further.

Marina is a nurse on a busy unit. She works 12-hour shifts and is up and down the unit all day....

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