The most prevalent type of arthritis in the United States in Osteoarthritis, afflicting 20-plus million Americans. Symptoms of arthritis include stiffness, pain, inflammation, and loss of range of motion in the affected joints. Ostoeoarthritis is characterized by slow degeneration of the joint cartilage with the possibility of the cartilage being worn completely away, as well as the formation of bony growths or spurs. OA typically affects the hips, knees, and spine.
Treatment – The treatment of OA focuses on decreasing joint pain and stiffness, increasing range of motion and functionality, and decreasing the disability. Persons with OA show reduced strength, reduced cardiovascular endurance likely due to a decrease in physical activity and weight gain. Exercise interventions lead to improved cardiovascular endurance, strength gain, decreased pain, and an increased range of motion. Exercise also decreases other co-morbities such as high blood pressure and type 2 diabetes.
Flexibility – If inflammation of the joint is not present, warming up of the affected joint is recommended prior to stretching. The flexibility exercise should be limited to the pain-free range of motion. Flexibility exercises should be held starting at 15-20 seconds, working your way up to 30 seconds.
Weight Training – It is recommended that each person perform 10-12 repetitions for each exercise. Each repetitions should be performed slowly with a focus on good technique. One to two sets of each exercise should be performed two to three days per week. Each exercise sessions should contain 8-10 different exercises focused on major muscle groups. Aquatic programs have many advantages and can be well tolerated by patients. Isometric exercises are also recommended in times of inflammation flare-up.
Cardiovascular Training – Cardio Exercise can decrease pain and weight gain helping to improve functionality. Walking, biking, and swimming are the most appropriate modes of cardio exercise. Jogging, running, and climbing stairs are high-impact and can increase pain in affected joints. Proper footwear with good lateral support absorbs as much shock as possible and may decrease pain. Aerobic exercise should be performed 3-5 days per week, beginning with 3-5 minutes and increased to a sustained 30-45 minutes. Interval training may also be an appropriate mode of exercise where the patient should perform 3 bouts of 10 minutes.
Conclusion – A well-designed exercise program that incorporates weight training, cardio, and flexibility provides great benefits to the Osteoarthritic patient. It can reverse the effects of becoming deconditioned as well as improving symptoms and quality of life. As always, communications with your physician and medical team is important.
Taking up weight training as part of your effort to lose weight is a smart way to help you reach your goals. Not only does weight training help tone your muscles and increase your overall strength, it also burns more than 270 calories per hour for a 200-lbs. person, for example. Before you hit the weight room, familiarize yourself with some weight-training fundamentals to make your experience effective and enjoyable.
Everyone knows that the road to flat, tight abs is paved with crunches. Lots and lots and lots of excruciating crunches. Or is it? As it turns out, the exercises synonymous with strong, attractive abs may not be the best way to train your core—and may be doing damage to your back.
The scale doesn’t tell the whole story. If you recently started an exercise plan and feel like you look smaller but the number on the scale hasn’t changed, don’t worry. Your body may be replacing your fat with muscle. This is good because building muscle improves your health and appearance.
How to Use Dumbbells for Women
Dumbbell workouts can be an effective way to improve strength, as well as balance, coordination, movement and overall health. Because women’s bodies respond differently to bodybuilding than men’s, it is best to develop a routine tailored to your body and goals. There are a number of good strength training exercises with dumbbells. Learn a few tips to get the most out of your training with dumbbells.
Stability balls provide an inexpensive, fun way to improve core stability, muscular strength, muscular endurance, balance, flexibility and functional fitness. Stability balls were developed in Italy during the 1960s and were first used in rehabilitative therapy by Dr. Susanne Klein-Vogelbach in Switzerland. Stability balls (also known as Swiss balls or physioballs) can help anyone improve his or her fitness, allow a variety of exercises with or without external resistance and can be used to overload the muscles. Stability balls also work the core muscles (abdominals, back muscles, hip flexors and extensors). Because the ball itself is unstable, these muscles are actively engaged throughout each exercise.
Allergies and asthma can make regular exercise and physical activity difficult, unpleasant, and sometimes impossible. However, when properly managed, these conditions should not affect your ability to exercise recreationally or even competitively. Physician evaluation and treatment, understanding what causes or worsens your allergies and/or asthma, and knowing how to exercise safely and effectively will enable you to exercise without limitation.
Hydration for Fitness
Water is the most essential component of the human body as it provides an important role in the function of cells. Important functions of water include transportation of nutrients, elimination of waste products, regulation and maintenance of body temperature through sweating,maintenance of blood circulation and pressure, lubrication of joints and body tissues, and facilitation of digestion. More than half of the human body is composed of water, and it is impossible to sustain life without it.