Portland Oregon Personal Trainer: Muscle Strain Injuries

When ever you have a muscle strain or pull, you need to proceed with caution. The last thing you will want to do is stretch it because that is basically how you hurt it in the first place. When a muscle is tight or slightly inflamed due to irritation, it is not wise to stretch that muscle are participate in activities that my aggravate or strain that area of the body.

The rule of thumb is ice if the area is swollen or heat when the area needs blood flow for healing. If it is really painful, you can never go wrong with ice, unless your medical doctor tells you otherwise. If you are working with a Portland Oregon personal trainer, please let them know what area of your body is hurt or irritated and they can make the decision if you should just lay off for a few days, or create a work out program that is not going to irritate that area of the body more than it is.

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Exercise Personal Training

Personal Trainer Portland: Chest Press Exercise

There are a lot of individuals out there that love to do the chest press. The one thing that they need to consider is that if they do this exercise too much then their shoulders will roll forward, because the chest muscles are too tight. There needs to be a balance on how much chest workouts a person does. We are not saying that the chest press should be avoided, but there is a certain amount of exercise that it needs, and a lot of people just over do it. If you want to learn more exercises that involve the chest muscle without always doing the bench press, then contact your local personal trainer Portland expert and they can give you some more advice on this.

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Exercise Personal Training

Portland Oregon Personal Trainer: Core & Stability

The Core muscles and the exercises associated with that area of the body have been a popular area of both discussion and activities over the past decade. It gained a lot of popularity with different types of videos and the popular MMA style of fighting. The reason why these muscles are so important, especially with these professionals fighters is because they are constantly being attacked from all different angles, and when it comes down to it, if they are do not have a great base, Core muscles & stabilization muscles, they are going to be off balance and succumb to losing their matches.

There is a lot more that goes into their training, which I am not an expert on, but when it comes to core, stabilization and balance training, I know for sure that it plays a vital role in how they train and when they compete.

When it comes to the regular fitness enthusiast, making sure these muscles are extremely strong and agile will help not only in a closed fitness setting, but also in daily life with regular activities. When you want to train for real life movements, but in a closed setting, we call this functional training. If you are interested in this, then you should do some research and ask a fitness professional in you area.

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Portland Oregon Personal Trainer

Personal Trainer Portland Or: What is Functional Training?

Here is a quick explanation of what is functional training (FT). FT is basically doing exercises that replicate daily moving. Meaning, if you are having a challenging time picking up your shoes in the morning or you are experiencing a lot of strain on your lower back when reaching to get that cat liter out of your trunk, then a personal trainer Portland Or or fitness professional will reproduce those movements in a close setting so you will strengthen those muscles involved in that certain activity. This type of training is great to compliment any type of fitness routine and everyone should incorporate some type of this in their current routine.

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Exercise Personal Training

Personal Training: Not Sticking With Your New Years Resolution!

So you have already defaulted on your resolution and you really do not care! The question to ask is, “Why did you fail at this resolution”? Before beating yourself up for not completing this item, the one thing you need to do is start setting goals, not resolutions. If you write them down and plan out some milestones to achieve along the way, this will not only create excitement, but it will show you that it is achievable. If you need help doing this, then consult with a personal trainer if this is a fitness goal, or talk with a life coach if this is something else.

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Exercise Personal Training

Portland Personal Trainer: How Much Protein Do You Need?

The question is: How Much protein does a person need in their daily food intake? There is an easy calculation that you can do so you know how much you should eat throughout the day. Remember, the amount of protein that you should eat should represent about 15% of your daily food intake.

Protein Calculation: Take your weight in pounds (lbs) multiply by 0.6 to 0.9

Equation: (lbs) (0.6) = Protein Intake
(lbs) (0.9) = Protein Intake

If you have any questions about what types of proteins you can eat or just want to discuss it, consult a registered dietitian in your are. These are the experts when it comes to nutrition and developing exact food plans that individuals can follow. In addition, if your are working with a Portland personal trainer or fitness professional, make sure they are making your keep a food diary so you can discuss it with them and this is something you can show your registered dietitian.

Thank You,
Exercise Personal Training

Portland Personal Training: Pushing Yourself Too Much!

Exercising is generally a good thing, but we do not want to Over-train! What is over-training? When someone over trains they are basically exercising too much and they are not letting their body rest, which means the body can not repair itself. A great example is when you cut yourself and you body starts to heal itself. When we see a scab, we know the body is healing. If we keep scratching the scab off, it is not going to heal, so we have to just leave it alone. The same goes for our muscles, tendons, ligaments, bones, etc. If we are working out six days per week, then you need to have at least one day of rest just for the body to rejuvenate. Sometimes having a day off or rest during the week is great thing too. To get more information about rest times, how many days to workout out, and split routines then start a fitness program and get into a Portland personal training routine.

 

Personal Trainer Portland Oregon: Fitness & ICE

Here is a great way to help reduce those aches and pains when you are getting into a fitness program. When every you exercise, especially when you are just getting back into it, you are going to experience DOMS, which is delayed onset muscular soreness. This is the soreness that you will feel after 24 to 48 hours after working out. This is something that your portland oregon personal trainer will let you know about and discuss some treatments that could alleviate some of these symptoms.
One of the best ways to help is with ice. Yes, plain old ice therapy is one of the best forms of medicine that you can use. If we could bottle this up in a pill, we would have the number one seller in the world, but for now, we have to settle on soaking our body in some ice water. It is going to be cold initially, but then you body will adjust to the temperature and the cold water will start doing its amazing cure with reducing that inflammation that is causing your to become stiff and sore.
When working with your personal trainer portland oregon, let them know if you are extremely sore so they can work around those muscles in order to let them rest so they are fresh when they are ready to be exercised again.

Portland Personal Trainer: Exercising When Pregnant

If you are pregnant and you still want to exercise, then the first thing you need to do is get your doctor’s permission. If they give you the green light, then we always need be aware of what trimester you are in. During the first trimester exercise can be pretty much the same intensity as pre-pregnancy, but when you start to enter the second trimester, then that is when intensity and the plan of the exercise needs to be taken into consideration.

If you are to use a Portland personal trainer, they will be aware of the precautions that need to be made when exercising when entering the second trimester and beyond. The fetus is growing, which means exercises that are on the back cannot be done anymore. Exercises now need to be seated or standing.

Exercise is encouraged during pregnancy, especially with some mother’s getting gestational diabetes with prior ones. If you want to exercise safe, then hire a Portland personal trainer.

 

Personal Trainer Portland: Staying Full With Protein

When you are looking for a great way to help you with your diet, then make sure you have your protein and vegetables. The protein will give you a great sense of fullness and the vegetables will help your get your fiber. Have fiber throughout your day is extremely important, especially when you are trying to maintain or achieve that desired look and weight.

Think of protein as your friend and don’t try to avoid it. When you are vegetarian, you need to make sure you are getting the right types of proteins, and make sure they are not processed. Lean meats, fish, poultry are great ways to get this food and mixing it with vegetables is even better.

If you are looking for protein options it is recommended that you consult a registered dietician in your area. If you can work on your food intake and control what you consume, then the next step would be to work with a personal trainer Portland to get even better results.