A GMC Fitness Specialist's Beginner Training Plan

If you’re one of the thousands who have made a New Year’s resolution to exercise more—kudos to you. While there may be some doubt as to how effective these resolutions are, any excuse to exercise—improved health, stress relief or weight loss—is a good one.

But before you let your excitement get the best of you, let’s take a step back and make sure you’re kicking off your renewed commitment to exercise the best way possible. Especially if you’re like many who’ve left their exercise routine in November, just as the holiday season settled in.

The truth is, if you’ve taken a month or more off from your exercise routine, you’ll need to ease back into workouts. That means listening to your body and accepting that you may not be able to exercise with the same intensity or endurance as before. But not to worry, you’ll be back up to speed in no time (thanks, muscle memory).

On the other hand, if you’re eager to try a new exercise for the New Year, then look no further than strength training.

“Not only are there ample benefits to this form of exercise—don’t worry, I’ll get to those—it’s also a great way to activate muscle groups and enhance strength, while also minimizing injury and impact,” explains Kristie Delgado, MS, GMC’s Fitness Specialist. “On top of that, these exercises definitely do a great job of revving up your heart rate, too.”

Here are just some of the benefits of strength training:

·             Reducing the risk of heart disease, diabetes and stroke

·             Strengthening bones and reducing the risk of osteoporosis

·             Increasing energy and decreasing fatigue

·             Improving depression, anxiety and mental clarity

·             Improving blood pressure

·             Reducing body fat

“If you’re new to strength training, I recommend starting with these five resistance exercises that you can do anywhere,” notes Kristie.

1. Chair Stand/Squat

·                 Stand tall with good posture.

·                 Push hips back and down, keeping upper body straight and knees over the heels. Do not let your knees shift forward over your toes. Weight should be centered between ball of foot and the heel.

·                 Sit down completely without releasing the tension. Push through your heels, activating your glutes, to rise to the starting position.

·                 To increase the challenge: Try adding weights.

2. Bent Knee Bridges

·                 Lie on your back, with your knees bent at an angle that allows you to keep your feet flat on the ground. Feet should be hip-width apart.

·                 Pushing through your heels, and activating your glutes, lift your hips towards the ceiling until your shoulders, hips and knees are in a straight line. Hold for a count of one-one thousand then slowly lower yourself to the starting position.

·                To increase the challenge: straighten one leg at the knee, holding it in the air so that the thighs maintain alignment with each other. Perform all repetitions on one leg before lowering raised leg, then repeat on.

3. Bent Over Rows

·                 Stand tall with good posture and weighted object in hand.

·                 Keeping your upper body/back straight, your knees slightly bent and your shoulders pulled back and down, hinge at the hips as far as you can without rounding your back. Lower the weights until they are directly below the shoulders, maintaining tension. Ears, shoulders and hips should stay in alignment.

·                 Maintaining this position, pull your elbows straight up to the ceiling, keeping the forearms vertical. Slowly lower the weighted object to directly below the shoulder. Complete all repetitions before standing up.

·                To increase the challenge: Try increasing weights with each set.

4. Seals

·       Lie face down on the ground with your feet extended (toes pointed/relaxed) and your neck neutral, looking down at the ground.

·       Slowly peel yourself off the ground, lifting your head, then your chest and lastly your rib cage away from the ground. Hold for a count of one-one thousand then slowly lower yourself to the starting position.

·       To increase the challenge: Change up your arm position and extend the length of each rep. Place your fingertips on the back of your ears with your elbows flared out to the side. For even more of a challenge, place arms straight overhead in a Superman position.

5. Inclined Planks

·         Stand tall in front of an elevated surface. This could be a table, a bench, etc.

·        Hinge at the hips, maintain good posture and place your elbows on the surface so that they are bent to 90° and directly below the shoulder joint.

·       Keeping your abdominal muscles pulled in and down, step your feet back until your body is in a straight line from the ears through the shoulders, hips and knees to the ankles. Hold this position (aim to hold it for 15 seconds).

·       To increase the challenge: Try using a lower surface. Once you can complete three 60-second planks at that height, progress to a lower surface until you are able to complete all three planks on the floor.

We’re with you from the start.

Whether you’re just starting out or you’re ready to take your exercise regimen to the next level, GMC’s established Sports Medicine program can help. Our experts work to shift your focus away from difficulties to goals, from discomfort to confidence, from injury to strength. This is made possible with our extensive range of services, our knowledgeable specialists and numerous resources. We’re with you every step of the way.

Surprising Signs Your Metabolism May Be Off

Have you ever been jealous of that younger friend who can eat just about anything and doesn't seem to gain any weight? While it may be tempting to blame the disparity on metabolism alone, this likely isn't the case (don't forget about physical activity and muscle mass). After all, the rate at which your body burns calories is only one facet of what your metabolism actually does.

According to Devin Vicknair, Ph.D, behavioral health coordinator at GMC's Center for Weight Management, you can thank your metabolism for powering everything from breathing and blinking to circulation and hormone production. Basically anything that requires energy, you metabolism works to support. So, how can you tell if your metabolism is running smoothly? Not too slow and not too fast--just right. 

Whether you suspect your metabolism to be a slow poke or a speed racer, Dr. Vicknair suggests you watch for these sneaky signs to be sure it's not out of whack:

1. You're extra tired or wired. If that cup of coffee used to do the trick, but now you can't seem to shake the exhaustion, it may be a sign that your metabolism is struggling. If you're constantly battling fatigue, it could be the result of blood sugar irregularities, thyroid problems or stress--all of which impact metabolism. On the contrary, you may feel restless, have unexplained weight loss and poor concentration if your thyroid is overactive.
    
2. You can't get enough sugar. If your body is struggling to convert sugar in the blood stream into energy for cells, you'll continue to crave more and more sugar. Unfortunately, your body will keep signaling for more sugar even if your cells received the energy they needed.
   
3. You're irregular. While there are many factors that can impact your period, like excessive stress, exercise and overeating, issues with your metabolism may also play a roll. For instance, a common symptom of hypothyroidism, or a slow thyroid, is an irregular period.
   
4. You're backed up. Your digestive health is often a good indicator of overall health. So, despite your best efforts to eat a balanced diet and stay hydrated, if your bowels are still running slow, this may be a sign of a struggling metabolism.
   
5. You're shedding. It's normal to lose hair while showering and brushing your hair, but if you notice that your hair is extra brittle or is falling out, this could be the result of a hormone or metabolism issue. You may also shed excessive skin cells associated with extremely dry skin.
   
6. You can't get comfortable. Your metabolism plays an essential role in regulating your heat levels. If you can't seem to find that perfect temperature and you're always too hot or too cold, this may mean that your metabolism is off.
   
7. You always have to go. Pee that is. Of course, there are a number of conditions that can cause a spike in bathroom visits, your metabolism may be one of the culprits. When your metabolism is running at a higher rate, it has an increased amount of waste (or water).
   
8. You're battling acne. While there are many different kinds of acne, one type in particular may be the result of a slow metabolism. Hormonal acne, the result of irregular hormone levels, could signal a sluggish metabolism.

Keep things running smoothly.

If weight loss is your New Year's resolution, it's important to be sure that your metabolism is revved up and ready. And if a change in your diet and exercise routine aren't, GMC's Center for Weight Management can help. Utilizing a unique approach to weight loss, the Center for Weight Management offers a clinically proven medical weight loss program, comprehensive surgical weight loss options and an individualized aftercare program, to help you look and feel your best.