Tag Archives: exercise

07.15.20
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Get Back in the Swing of Things at the Gym, The Right Way

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Most of us have been out of the loop spending too much time just relaxing on the couch. 

This means less physical activity leading to slowed metabolisms, weight gain or loss, stiffer muscles and joints, and even possibly aches and pains surfacing.

Now that some gyms are opening again, you may be ready to get right back to it. Please use some caution. A body at rest wants to stay at rest, even if your mind is raring to go. Your physical self needs some time to warm back up. Go slowly.

Do not go back in on day one and try to pick up right where you left off. Start out slow and light. Ease up to where you were over a one to two week period. Failing to do so can land you right back at home on the couch with an injury. Pulled muscles, strains, sprains, and just simply overusing unworked muscles, tendons, and ligaments can be the result of too hard too fast.

Be easy on yourself. This time off was not your doing or fault. We all collectively had to take a break. Begin by stretching! Then move on to starting out with slower speeds on machines like treadmills and stair masters at reduced levels and on free weights and nautilus machines it is best to start what feels like ridiculously light doing high reps and move up in weight from there reducing down to your normal sets.

Make sure to drink lots of water to properly hydrate, eat well, get the rest you need to recover after a workout, and if you have access consider the sauna or hot tub to ease sore muscles.

Before you start back getting a chiropractic adjustment to make sure you are in alignment is a fantastic idea. In order for your body mechanics to work at full function, you need to be in alignment. Building muscle while pulling weight wrong can cause more damage than good.

The office of Dr. Jason Kaster – Kaster Chiropractic and Associates welcomes you to schedule your pre-workout adjustment to make sure you are maximizing your gym time. Give us a call at 239-332-2555 or visit www.drkasters.com to learn more about us.

08.01.18
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Today’s Focus – Keeping Your Heart Healthy

heart health tampa cardio

heart health tampa cardioIn today’s day and age here in 2018, many of us lead a very sedentary lifestyle. Additionally adding to the stress on our bodies we, as Americans, are prone to a diet that lacks basic nutrition of processed or fast foods. We are a nation on the go and our bodies are paying the price. This is evident by the fact that heart disease remains one of the foremost reasons for death in the country.

We hope to help change this one patient and one reader at a time by arming you with the knowledge that will empower you to feel and be your very best at all ages.

Let’s take a look at some simple things you can implement in your daily life that can make your heart healthier and stronger.

  1. Diet changes – Up your intake of vegetables, fruits, whole grains, healthy natural fats, and legumes. Cut out hydrogenated fats, saturated fats, table salt, and processed or boxed foods. Fresh is always best.
  2. Watch the cholesterol (bad fats) intake. It can have a dramatic effect. It is much better controlled with diet than with medication after the fact.
  3. Eat regularly. Small meals 3-5 times a day is easier on the body than long stretches where nothing is consumed.
  4. If you are going to use salt use Pink Himalayan salt, with moderation.
  5. Hydrate. Drink water on a regular basis throughout the day.
  6. Stay Active – Cardiovascular exercise combined with weight training can keep your heart pumping and strengthen it over time.
  7. Reduce stress – who are you accepting all of that stress for anyway? If something or someone in your life is stressing you out to the point you feel it on a physical level… work to change the situation or remove yourself. It is a danger to your health.
  8. Alcohol, if you choose to drink, keep it to a minimum. Alcohol is not healthy for your heart.
  9. Quit smoking. Even if you smoked for years, quitting will help you tremendously. Your body can recover in most cases.

Here at Tampa Cardiovascular Associates in Tampa, Florida, we care about the health of our patients and that of the general public. If you are in the Tampa, Florida area we would love to see you in our office if you are in need of a heart specialist. Give us a call to schedule today (813) 975-2800 or find us online at www.tampacardio.com.

12.02.17
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Are You Working Out Correctly?

working out

working outIf you look around in any gym you will see a great bunch of well-meaning motivated people working out to get in shape. The problem is that many of them are simply doing it all wrong.

What do I mean?
They, by the standards of proper body mechanics, have very bad. Bad form not only will not produce the results you are looking for, it also can very easily lead to injury. It can also cause additional wear and tear on other body parts.

When starting any exercise program it is a good idea to first visit your chiropractor. Allow them to get you in proper alignment. They can make sure you have no limitations that should be looked out for. This is very much along the lines of the same train of thought that says you should go get an alignment on your car before taking a long road trip so you don’t wear your tires or other mechanical parts unevenly.)

Additional to spinal alignment we can also get you set up on a nutritional plan to make sure you get the maximum results from your workouts.

Many gyms do offer an introductory personal training session. It is a good idea to take this one session at the very minimum. You can talk with them about your goals and ask questions about machines and weight-bearing exercise. If it is in your budget, schedule a few more sessions until you feel you have the hang of it.

Once you feel the way to do an exercise properly you will realize the difference from an incorrect movement. The right way will allow you to focus on the muscle or muscle group being worked. When done incorrectly you are overcompensating with other body parts to complete the movement.

A great thought to go by is – when in doubt? Ask. It will save you time, frustration, wasted effort and even possibly save you from an injury.

If you are in the Southwest Florida area we invite you to visit the offices of Dr. Jason Kaster, D.C. before starting your exercise program. 239-332-2555. www.drkasters.com.

11.02.17
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Is Your Heart Healthy?

heart

Is your heart healthy? Unless given reason to believe otherwise, we all go on the assumption “yes”.

There are some basic tests you can do to monitor your heart and make sure it is staying healthy without much effort or cost.

Check your blood pressure. Though one single reading won’t give you a full picture, keeping a chart of readings can establish a baseline. If you are generally within a good range, wonderful. If your numbers are often higher than they should be or consistently lower it may be time to visit your physician.

What’s normal range?

“Normal” for a resting adult is 120 over 80 or less. Hypertension begins at 140/90 or higher. You may not think a high reading is a big deal but what happens over time is that adding that extra pressure can stiffen and even narrow the artery walls blocking natural blood flow to and from the heart. This can lead to heart attack or heart disease.

Your blood pressure is a reading of the pressure in your arteries every time your heart pumps and relaxes. Systolic is the contracted measurement and Diastolic measures the relaxation between beats.

Take a blood test

A blood test is a great way to monitor health. Your doctor can look at your levels of potassium, sodium, albumin, and creatinine. Abnormal levels can signal heart problems including failure as well as other issues with cholesterol, liver and or kidneys.

Get some exercise

Getting regular exercise strengthens the heart muscle as well as the rest of your body. It is important to note that cardiovascular exercise shouldn’t make your chest hurt. If it does, check with your doctor before continuing any exercise program.

Monitor your heart rate

Your heart rate is the number of times your heart beats within one minute. When monitored by using a stethoscope the opening and closing of your heart valves can also be heard and checked for abnormalities. The normal range goes from 60 to 100 beats per minute. If yours is higher – it may be a sign your heart is working too hard.

If you are in the Tampa, Florida area and in need of a Cardiovascular Physician please think of Tampa Cardiovascular Associates www.tampacardio.com. Give us a call at 813-975-2800.