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.

Sleep vs. Exercise: What’s More Important?

As we all know by now, there are only so many hours in the day. But that doesn’t seem to stop most of us from trying to squeeze in a crazy number of to-dos anyway. 

Between a jam-packed family schedule and/or working a full-time job, to doing basic things like eating and cleaning (which are kind of essential), how are we supposed to find time to exercise every week (at least 150 minutes)? Oh, and get a full 8 hours of sleep, too. Try as you might to get it all in, something just has to give.

Too bad it can’t be work—right? Chances are, though, it’s going to be something else with a little more flexibility, like cutting a workout or shaving off a few hours of sleep. “The sad truth is, though, both of these things are a fundamental part of overall health and well-being,” notes Hira Kohli, MD, a primary care provider at GMG Primary Care-Suwanee. 

So when the alarm clock is buzzing in the morning, should you hit snooze for an extra hour of ZZZ’s or should you get up to exercise? Before we declare the winner, let’s first take a quick look at the health benefits of each:

Sleep can help to: boost energy, improve memory, lower inflammation, channel creativity, maintain a healthy weight, lower stress and more.

Exercise can help to: improve mood, lower anxiety/stress, support weight loss, benefit muscle and bone health, boost energy, reduce health risks, improve skin health, promote a quality sleep and more.

“The bottom line is sleep and exercise both offer a treasure trove of health benefits, so much so, you don’t want to miss out on getting either one of them,” emphasizes Dr. Kohli. But the fact remains that there are those days when you feel like you just have to choose (do you power through a workout when you’re tired or do you get some much needed shuteye?). “Now there isn’t a cut-and-dried answer for which one is hands-down the best, but here are a few tips to help you decide:"

·         What’s your workout track record? Would this be the first workout you’ve skipped in a few days or more like a few weeks? If it’s been a while, then it’s time to get out of bed and switch your PJs out for some exercise gear. Remember, going to exercise may never feel easy.

·         How tired are you—really? There’s definitely a difference between the usual morning grogginess/afternoon slump, and true fatigue/exhaustion from way too little sleep. If you’ve been struggling to complete other daily activities, don’t drag yourself through a workout as this could lead to a less-effective sweat session and/or an injury. A good rule of thumb is if you didn’t get at least 5 hours of sleep, it’s best to stay in bed.

·         Can you make a compromise? You can’t push it every day, and we get that, but keep in mind that it doesn’t have to be all or nothing when it comes to exercise. If you’re really feeling tired in the morning/afternoon, maybe you don’t head to the gym, but you opt for an at-home workout instead. Or you cut down the length or intensity of your workout.

·         Are you planning for tomorrow? Sometimes all you need is a little extra motivation to get you up and moving—and what better motivation is there than a day off? Think of it this way, if you get up and exercise today, then you can reward yourself by sleeping in tomorrow.

·         Are you being honest with yourself? As tired as you may feel, it’s important to be realistic about what you’ll do with time off from a workout. For instance, if you hit the snooze button in the morning, or you skip your afternoon workout, are you really going to use that extra time to sleep? If not, it’s probably worthwhile to keep your date with the gym.

·         Are you overlooking something? The truth is that sleep and exercise are not only important for your health; they’re also the key to feeling your best day in and day out. And the surprising thing is, they are complementary—the more you do one, the easier it will be to do the other. But if you’re struggling to thrive (even with 7-9 hours of sleep each night and regular exercise), there could be something more going on. 

As the healthcare expert that knows you best, your primary care provider can help you overcome common health barriers that may make exercise and sleep more difficult so that you can thrive. Whether it’s answering common health questions, using thorough diagnostics or providing the latest treatment options, the experts at GMG Primary Care will do all they can to support your lasting health. With convenient locations, like Lawrenceville and Suwanee, you can find expert health care that’s close to home. 

Decoding Muscle Pain: Is It Just Soreness Or An Injury?

While that old adage of no pain, no gain should definitely be taken with a grain of salt, there is something satisfying about having a little bit of soreness post-workout. You know that sweet spot—the one between having zero soreness and being so sore that any type of movement is painful. It’s that perfect feeling that allows you to really strut yourself (knowing that you kicked some serious butt at the gym), while also not missing a beat with your daily routine.

But the line that separates soreness and injury is really, really fine. That’s why so many of us make the mistake of overlooking common sports injuries by chalking them up to normal soreness. That’s why we asked Purnima Bansal, MD, a primary care sports medicine provider with GMC’s Duluth Family & Sports Medicine, for some of the best ways to decipher muscle discomfort—and more importantly—how to prevent a sports injury.

Pinpoint your pain.

This may be easier said than done, after all, pain is just pain—right? Not exactly. When differentiating between soreness and an injury, it’s essential to focus on the intensity and location of the pain.

For instance, if you’re experiencing generalized achiness, soreness or muscle tightness, it’s more likely that routine post-workout soreness is the cause. This is especially true if you feel the sensation in a general area—like an entire muscle group.

On the other hand, if you’re feeling sharp, throbbing, deep pain in specific spot, this could be a sign of an injury. And if these symptoms are accompanied by any sort of swelling, an injury is the likely culprit.

Reevaluate recovery.

Even though recovery is undeniably one of the most important parts of any exercise regimen, it’s often minimized or skipped over entirely. Not only are rest days are important to give your muscles time to heal, but they also give you a great snapshot at how your body is doing. 

Most of us can expect some amount of delayed-onset muscle soreness—depending on the regularity and intensity of exercise—to appear roughly 12 to 24 hours post-workout. However, if it’s just routine soreness, it should dissipate after 3 days, especially if you’re getting ample sleep and staying hydrated.

But if your soreness doesn’t seem to improve after a few days (less than 5 days), this could be cause for concern. This is especially true if light exercise—just enough to increase blood flow—doesn’t help either.

When in doubt, sit it out.

If you’re still on the fence about whether or not you’re actually injured, don’t risk it to get the biscuit. While sitting out for a few days, or getting advice from a healthcare professional, may not sound as fun as your dance cardio class, it could mean the difference between sitting out for a few weeks vs. a few months.

In addition to being patient with your body, and yourself, here are a few tips to keep in mind when it comes to sports injuries:

·         Exercise isn’t just physical: It sounds obvious to say, but it’s true: exercise is a mental and physical experience. That’s why you need to be sure to give yourself a chance to recharge both physically and mentally between workouts. This helps ensure that you’re focused and motivated while exercising.

·         What happens outside of the gym matters: Even though the work you put in while at the gym is definitely important, your life outside of the gym matters just as much (maybe more). If you aren’t getting ample sleep, eating a healthful diet, relieving stress and living a balanced life, how can you expect your body to thrive under these conditions?

·         Be intentional with your rest days: Just because you’re not exercising doesn’t mean you have to just laze around on the couch all day, or eat whatever you want (even though it sounds a-m-a-z-i-n-g). In fact, when your body is recovering post-workout, being mindful of what you eat is more important than ever as it heals and grows muscle. And don’t forget to add in a little activity—stretching, walking or swimming—are all great options.

·         Ask an expert: The only way to really know what’s going on—whether it’s a tendon tear, sprain or something more serious—is to get help from an expert. At GMC’s Duluth Family & Sports Medicine, you’ll receive comprehensive care to help prevent and treat a variety of different injuries. From alternative exercise ideas to thorough treatment options, you can count on GMCfor all of your sports medicine needs.

Exactly How Long Do You Need To Exercise To Get The Benefits?

Have you ever been mid workday and thought to yourself, "I should go to the gym"? And while it seems like a great idea at the time, by the end of the workday, lacing up and heading to the gym is the absolute last thing you want to do. So even though we all know that getting routine exercise—preferably 150 minutes per week—is ideal, motivation can be hard to come by.

And despite all those catchy sayings out there, like, “You have to burn it to earn it. No pain, no gain. Work hard, play hard,” the daily struggles of work, kids, cleaning and more, are real—and tough to overcome. But that’s where the numerous benefits of exercise come in.

So, the next time you’re faced with the workout vs. relax dilemma, keep these quick facts in mind. And remember, it doesn’t have to be all or nothing. You can get numerous health benefits by working out for just 10 to 30 minutes a day. Okay, okay, it’s more like 45 minutes by the time you shower, but it’s still worth it.

To reduce inflammation and boost immune health: You need at least 20 minutes of moderate exercise, per week. Whether that’s taking the stairs every day, heading out for a walk or mowing the lawn, you can easily get your heart rate up, break a sweat (after 10 minutes) and reap all the anti-inflammatory benefits.

To reduce your risk of type 2 Diabetes: You need at least 30 minutes of high intensity exercise, per week. Whether it’s interval training, or another form of (intense) exercise, it only counts as high intensity if you can’t talk and you reach 80% of your maximum heart rate.

To support heart health: You need at least 90 minutes of moderated exercise, per week. But for heart health in particular, not all exercises are created equal. The best moderate exercises for your heart are total-body workouts because the more muscles that are targeted, the more your heart is challenged (and grows).

To improve your memory: You need at least 120 minutes of moderate to intense exercise, per week. Not only does exercise support the growth of the hippocampus, the part of the brain that helps with memory, it also helps to reduce stress, which weakens the brain’s ability to retain information. Opt for Pilates or yoga for a stress-relief focus.

To reduce your risk of cancer: You need at least 150 minutes of moderate exercise, per week, to reduce your risk of cancer. Because exercise helps to regulate sex hormones, insulin and stress hormones, regular activity can reduce your risk of 13 different types of cancer (wow!). Try a walking meeting or a brief walk during your lunch break to get those 30 minutes in 5 days a week.

To improve your overall health & wellbeing. While you already know that exercise is important for living a happy, healthy and long life, it bears repeating. The benefits it offers don’t stop with those listed above. In fact, regular exercise can also help to improve mood, energy, sleep quality, bone health and creativity. Now before you run out to the gym—just to get all of these awesome health benefits—it’s important to note that benefits do take time. For the most part, you can expect a noticeable difference in how you feel after 3 to 5 months. However, if you are new to exercise (or it’s been a while), it may take closer to a full year.

So, make sure that you don’t rush the process and set yourself up for success by working with the health expert that knows you—and your health—best. Your primary care provider will be able to help you safely start a new exercise program, help you avoid injury and ensure you’re eating a diet to support your health and fitness goals.

5 Ways To Get Your Glutes Going During Exercise

Whatever your exercise of choice—be it cardio, weight lifting or both—gaining muscle is always a welcome result. However, some areas, like your glutes, may remain unresponsive during your workout (no matter how hard you try).

So what’s going on? Is it the exercise? Is it your form? Could be. But more likely, your glutes are just remaining inactive and they’re leaving your other large muscle groups (quads and hamstrings) to pick up the slack. And this may be true regardless of exercise, whether you’re using glute-specific moves or not.

Why are glutes so lazy you ask? Well, a big part of it comes down to how you spend your day. If you’re planted in a chair at work or on the couch watching TV, it’s easy for your glutes to snooze the day away (leading to tight muscles and hip misalignment).

To get those stubborn glutes in gear, here are 5 things to remember (without having to go squat- and lunge-crazy, although that may help, too):

1.    Strengthen supporting muscles: When it comes to exercise, it’s all about form. But many of us overlook the supporting muscle groups that make certain moves more effective. For instance, hip stabilizers, hamstrings and obliques help to keep glutes in optimum position for exercise.

2.    Focus on form: We aren’t just talking about keeping your back straight during a squat or making sure your knees don’t go past your toes during a lunge. Instead, we’re talking about the mental side of things.

By staying present and focused on how your glutes are feeling during exercise and making a conscious effort to engage them, you’ll notice a big difference.

3.    Stretch for success: Despite your gluteus maximus being one of the strongest muscles in your body, it doesn’t take much for it to become deactivated (we’re looking at you, desk jockeys). And if you don’t wake your glutes up with dynamic stretching, they’ll remain snoozing right on through your workout.

Add in some glute bridges and/or reverse lunges to really get your glutes firing beforehand. You can also utilize those same glute-isolation exercises at the end of your workout, too, for an extra kick.

4.    Get back to the basics: Let’s state the obvious: breathing is kind of essential during exercise—right? But this doesn’t often doesn’t stop the impulse to hold your breath while lifting. Make sure to utilize proper breathing to maintain energy levels, keep focused and help calm muscles.

While you’re at it, remember to stay hydrated (with water) which will help to regulate body temperature and prevent cramping and fatigue—both of which are major exercise bummers.

5.    Give your glutes some assistance: If you’re giving your glutes all you’ve got, and you’re still struggling to really get them active during exercise, it may be time to get the help of an expert.

At GMC’s Fitness & Performance Center, you’ll have access to knowledgeable, experienced specialists who can answer your exercise-related questions, evaluate your form and provide hands-on personal training to ensure you get the most from your exercise.

Pro Tips To Exercise Smarter, Not Harder

You’ve finally finished a long day at work, picked up the kids and finished dinner, so it must be time to go to the gym—right? Well, maybe tomorrow (or the next day) instead. And before you know it, a full week has passed and you still haven’t gotten in a workout. Don’t worry, you’re not alone.

When you do manage to squeeze in some time to exercise, you want to make it count. After all, seeing results can be a powerful motivator. So, what do you do to make your workout as effective as possible? While you may not have more time to spare than the recommended 30 minutes a day, there are simple ways to maximize your workout—and see those all-important results.

According to Kristie Willhoit, MS, a fitness specialist with GMC’s Sports Medicine Program, here are 6 things you can do to take full advantage of your workouts:

   1. Don’t push it 100% of the time.

To clarify, this doesn’t mean that you shouldn’t be challenging yourself. But it’s important to clear up some confusion. For many years, it was believed that going non-stop when it comes to cardio (going for long, steady stints) was the best way to stay in your fat-burning zone; but this isn’t the case.

Instead, it’s best to replace that hour-long trek on the treadmill with a shorter span of speed intervals. Interval training has been shown to burn more fat during your sweat session and for up to 24 hours after you’ve completed your workout.

   2. Be intentional with your rest periods.

Time flies, especially when you get sucked into the social media black hole. You scroll and scroll and before you know it, 5+ minutes have passed between exercises. Whether you’re doing weight training, using machines or body-weight exercises, it’s essential to be mindful of your rest periods.

On the one hand, you want to rest enough between strength sets (at least 30 seconds) to increase the amount of work that you can do. On the other hand, you want to keep your rest periods to a minimum to maximize your time in the gym.

A great way to make your rest periods work for you is to add in alternating exercises. A typical compound set involves exercises that use opposing muscle groups, different body regions or opposite muscle actions (so that one muscle group gets rest, while the other works).

   3. Take advantage of off days.

While it may seem like more exercise equals more (or faster) results, this isn’t necessarily true. In order for your body to really perform while exercising and to actually develop those muscles you’re trying to sculpt, it needs time to recover. If you don’t give your body rest days, you’ll likely have decreased performance, higher blood pressure, disturbed sleep and more.

One of the best ways to help your body repair after an intense workout is to get some light exercise. This may be asking a lot when you’re feeling sore and taking the stairs is a tall task, but yoga, walking and swimming can help stimulate blood flow to tissues, remove waste and speed up muscle regeneration.

   4. Be adventurous.

It’s normal to be a creature of habit. After all, when you find something that works for you, why mess with a good thing? Because the minute an exercise becomes too routine, it’s likely that your body has gotten comfortable and efficient at the exercise. And if you aren’t challenging your body, you won’t be seeing the results you’re after.

One of the best ways to ensure that you’re keeping things new and challenging for your body is to try high-intensity circuit training. This kind of workout usually involves a combination of cardio and strength training, which offers the variety your body needs.

   5. Set yourself up for success.

Even if you’re giving your exercise routine all you’ve got, it may not be enough if you aren’t taking care of yourself outside of the gym. Yes—feeling tired, stressed and dehydrated take their toll in more ways than one. In order to have your best workout, you need to be sure that you’re getting at least 7 to 8 hours of sleep.

And let’s not forget the importance of drinking water throughout the day to help support a healthy metabolism and maintain energy levels, among many other things.

   6. Be eager to learn.

One of the best things you can do when it comes to exercise is to be open minded and willing to learn. This doesn’t mean that you should buy into every new exercise trick or diet trend, but it’s important to look for areas of improvement and to ask for help.

Whether you’re looking for a new exercise routine tailored to you, or you want an expert to evaluate your running and/or lifting form, GMC offers the services you need. Find out what the expertsat GMC’s Ellis Fitness & Performance Center can do for you!

New Year = More Exercise? Start With These Workouts

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).

So, if it’s too quick to jump back onto the treadmill for an hour, or attend your favorite HIIT class, where should you start? With resistance exercises.

Not only are there ample benefits that resistance exercises offer (don’t worry, we’ll get to those), they’re also a great way to activate muscle groups and enhance strength, while also minimizing injury and impact. And these exercises will do a great job of revving up your heart rate, too.

Here are just some of the benefits of resistance exercises:

·      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

Five simple resistance exercises (that you can do anywhere):

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.