Hi, How Can We Help You?

Tag Archives: Functional Training

Sleep allows the body and brain to replenish and heal, influencing practically every tissue. Sleep deprivation raises the chance of developing diabetes, heart disease, and stroke. Sleep deprivation for an extended period of time can also impair focus and other cognitive processes.

Symptoms of sleep deprivation

  • Slow thinking
  • Reduced attention span
  • Poor memory
  • Worsened decision-making
  • Loss of energy
  • Mood changes including feelings of stress, anxiety, or irritability

Consequences of Sleep Deprivation

  • Cardiovascular disease
  • Diabetes
  • Obesity
  • Immunodeficiency
  • Hormonal abnormalities
  • Chronic Pain
  • Mental health disorders

Why is sleep important in fitness?

  • Sleep provides recovery time in order to grow strength, mass, and endurance.
  • Production of Growth Hormone.
  • Help people keep to their workout programs.
  • More energy and power during your workout.
  • Improve your concentration, attitude, and focus.

How lack of sleep affects fitness

  • Not getting enough sleep can actually make exercise feel harder.
  • Exhaustion and difficulty working out.
  • Treadmill endurance performance deteriorates.
  • Physiological reactions such as autonomic nervous system abnormalities.

Sleep deprivation and autoimmune diseases

  • Sleep has a major impact on the endocrine, metabolic, and immune pathways.
  • Sleep deprivation leads to increased circulating numbers and decreased activity of immune cells.
  • Increases levels of circulating proinflammatory markers.
  • Sleep Deprivation can increase the risk of infection, as well as chronic inflammatory diseases.

Autoimmune diseases caused by Sleep Deprivation

  • Cell senescence
  • Unbalanced local/systemic inflammation
  • Dysmetabolism 
  • Immune derangements
  • Imbalance of bacterial populations within the gut microbiome
  • Cancer
  • Neurodegenerative diseases

How Much Sleep Do You Need Every Night?

  • Newborns (0 to 3 months): 14 to 17 hours of sleep
  • Infants (4 to 11 months): 12 to 15 hours of sleep
  • Toddlers (1 to 2 years): 11 to 14 hours of sleep
  • Preschoolers (3 to 5 years): 10 to 13 hours of sleep
  • School children (6 to 13 years): 9 to 11 hours of sleep
  • Teenagers (14 to 17 years): 8 to 10 hours of sleep
  • Young People (18 to 25 years): 7 to 9 hours of sleep
  • Adults (26 to 64 years): 7 to 9 hours of sleep
  • Senior citizens (65 years or older): 7 to 8 hours of sleep

Role of exercise in improving sleep:

  • Exercising has a chemical effect on the brain.
  • Physical activity creates more adenosine in the brain, and adenosine makes us feel sleepy.
  • The harder we work out, the more we are driven to sleep.
  • Maintaining your circadian rhythm, or internal clock, through exercise is another benefit.
  • The activity enables your body to understand the sleep cycle.
  • Morning exercise prepares your body for better night time sleep.

Exercises that are best for sleep

  1. Aerobics
  • Brisk walking
  • Water aerobics
  • Semi-hilly bike rides

      2. Vigorous-intensity Aerobics

  • Running 
  • Jogging
  • Lap-swimming
  • Intense bike rides

      3. Resistance Exercise

  • Lifting weights
  • Working out using resistance bands
  • Push-ups, sit-ups, and other resistance exercises

      4. Yoga

  • Wide-Knee Child’s Pose (Balasana)
  • Standing Forward Bend (Uttanasana)
  • Standing Half Forward Bend (Ardha Uttanasana)
  • Reclining Bound Angle (Supta Baddha Konasana)
  • Legs Up The Wall Pose (Viparita Karani )
Getting enough sleep is essential if you want to perform at the gym and in all of your daily activities.

Contact Us: info@ironorrfitness.com

There’s a lot of debate raging on and offline today, pitting static against dynamic stretching, and our gym in San Diego receives a flurry of questions to this end. Is static stretching really any good and isn’t it like really old school? Do people use it anymore? How about dynamic stretching, how is it better than static stretching? Which one is great for athletes or strength training? And so much more. With a lot of misinformation out there, we thought it right to clear the air with this comprehensive guide that will finally put to bed any questions swirling in your mind about dynamic and static stretching. 

But first, what’s dynamic or static stretching anyway? 

Static stretching, as the name implies, is all about stretching in place for 30 to 60 seconds, with little to no movement other than the range of the muscle group you’re stretching. If you need an example, many yoga asanas or poses, e.g. the cobra stance, count as static stretching exercises. Other common ones include: 

  • Shoulder stretches
  • Hamstring stretches
  • Upper back stretches 
  • And calf stretches, to name a few. 

Due to their limited range of motion, static stretches often get a bad rep, although our personal trainers San Diego agree that, while they have their shortcomings, they do have their uses, but more of that in a moment. 

On the flip side, dynamic stretching packs a lot more mobility and movement, bringing several muscle groups into the action, making them a popular option for athletes or runners. Concisely put, it is any movement-based stretching. 

A few popular examples of dynamic stretching exercises include: 

  • Jump lunges
  • Jump Squats
  • T-push ups
  • High kicks
  • Knee to chest, etc

Getting down to business, the benefits of one over the other.  

Pros of Dynamic Stretching over static stretching

As far as soccer-related activities, and preparation for sports at large, are concerned, dynamic stretching is the way to go. These are great at getting your muscles in the mood, helping you to rehearse movements you’ll be performing in action.

Some more unique advantages include: 

  1. Raises core temperature better to lower injury risk 

Dynamic stretching tends to pack a lot more intensity and is great at getting your body to that “working temperature” that gets the blood pumping and enables you to hit the ground running. Static stretching, on the other hand, can have you feeling cold as you get into your work, and aren’t really great as a standalone pre-workout routine. 

As your muscles are warmed up prior with dynamic stretching, your workout tends to be more effective, and additionally, there’s a lower risk of injury because your muscles are ready to take on the increased workload. 

      2.  Better for tackling high-intensity workouts

A high-intensity workout saps a lot out of you, and dynamic stretching can ensure you’re better prepared both mentally and physically. When you perform moderately intense physical activity leading up to your routine, the levels of serotonin, norepinephrine, and dopamine in the brain go up. These hormones can bolster attention and focus, which is also one other reason why dynamic stretching tends to lower your injury risk better. 

Moreover, from a physical standpoint, findings from the JSCR link dynamic stretching to improvements in: 

  • Agility
  • Aerobic capacity 
  • Muscular endurance
  • Power

Dynamic stretching can also alleviate muscle stiffness and thus lower soreness levels after a HIIT workout. 

How static stretching comes out on top

Believe it or not, static stretching can have its benefits too, and any competent personal trainer San Diego won’t rule them out entirely. They still work well to alleviate muscle tightness, with this often linked to decreased strength and performance during workouts. Here’s what they bring to the table over dynamic stretching exercises: 

  1. Less intense hence easier to perform

Are you a not-so-serious fitness hopeful looking to improve your movement for daily life? While you shouldn’t skimp entirely on dynamic stretches, static stretches are a great way to put some exercise in if you don’t fancy a rigorous pre-workout. They can make muscles limber and thus reduce injury risk from everyday tasks.

If you’re beat after a long day at work and lack the will to do anything else thereafter, static stretches are an excellent option to relax while checking in on your muscles. 

      2. They are great at improving posture 

You may have heard it enough times, parents telling their kids to sit or stand up straight, and they were just looking out for them we can attest. Any San Diego fitness expert will tell you that your alignment plays a big role in the durability and effectiveness of your: 

  • Tendons
  • Ligaments
  • And Muscles

Static stretch can improve proper alignment, which has been shown to decrease tension in your tendons and ligaments. Additionally, with a better posture, muscle activation becomes easier and more pain-free. So, if one of your goals is to naturally rectify a poor posture, static stretches are a safe bet to remedy your slouching. 

When to use dynamic stretching and static stretching

Stretching is important no doubt, and every San Diego Personal Trainer will insist that you shouldn’t begin any workout without setting aside the time to get your muscles warmed up. Before any heavy lifting, sports, or intense workouts, perform dynamic stretches as static stretching doesn’t really warm up muscles. 

If you’re looking to put in some quick stretching at work, perhaps during a brief lunch break, but don’t want to work up a sweat and ruin your attire, static stretching is quite ideal. It’s also the way to go if you’re targeting a certain group of muscles that you notice feel particularly tense. What’s more, static stretching can make up a great part of your post-workout routine, when you already feel exhausted but want to banish the soreness.

The final verdict

There you have the lowdown on what static and dynamic stretches bring to the table. Every type has its benefits, and while we won’t point to a winner or loser, it’s safe to say you need to incorporate both static and dynamic stretching in your routine depending on your workout goals, how much time you can spare, and if you have underlying injuries holding your back. Ultimately, you’ll need to talk to an expert for advice on the best path forward, and our female personal Trainer San Diego is just the person to turn to. Reach out to us for inquiries!

The thyroid gland is a little butterfly-shaped gland located in the front of your windpipe in your neck. It produces hormones that regulate several aspects of your metabolism, including how quickly your heart beats and how quickly you burn calories.

What is the Purpose of Thyroid Testing?

Hyperthyroidism occurs when your body produces too much thyroid hormone, Whereas Hypothyroidism occurs when your body produces too little thyroid hormone. Both of these illnesses are dangerous and should be handled by a medical professional.

To avoid these problems, keep a watchful eye on any changes in your body that could alter your thyroid hormone production.

Thyroid Signs

Thyroid Problems: 10 Warning Signs

High Pulse Rate

  • Hyperthyroidism can cause an abnormally fast heart rate. 
  • Regularly engaging in activities such as jogging, brisk walking, or sports can help to enhance cardiac health.

Excessive Tiredness

  • If your heart and blood pressure are not operating properly, you may experience excessive tiredness linked to hypothyroidism.
  • Low-impact exercise has been shown to reduce fatigue in some studies.

Anxiety

  • Many people suffering from hyperthyroidism develop anxiety and become enraged without warning or have difficulty managing emotional outbursts.
  • Workouts also promote the release of endorphins, which are known to improve mood.

Gaining or Losing Weight

  • Weight gain or loss is one of the first indicators of thyroid disorders.
  • Exercise burns calories and can help you gain weight, which can help you combat a sluggish metabolism.

Aches and Pains in the Body 

  • Abnormal thyroid levels are occasionally linked to muscle aches all over the body.
  • Activities such as yoga, Pilates, walking, swimming, and riding, can help to relieve joint discomfort.

Reduced Metabolic Rate

  • Hypothyroidism reduces the resting metabolic rate.
  • Metabolic Rate can be mitigated by increasing muscle mass through strength training.

Problems with Sleep

  • You may have hyperthyroidism if you can’t fall asleep or wake up frequently throughout the night.
  • According to research, 45 minutes of moderate-intensity aerobic exercise three times per week has a significant impact on mood.

Muscle Weakness

  • Muscles can be broken down by hypothyroidism, resulting in cramping or weakness.
  • Lifting weights helps you increase muscle mass and strengthens your body.

Many types of exercise have distinct benefits for people with hypothyroidism when they are done safely.

Foods for Proper Thyroid Function

  • Kelp (seaweed) 
  • Brazil nuts 
  • Cashews
  • Sesame seeds 
  • Pumpkin seeds 
  • Spinach
  • Pasture-raised beef 
  • Cod liver oil 
  • Prawns and scallops
  • Fermented foods like coconut kefir, coconut yogurt, sauerkraut, and kombucha

So there you have it; start working out and eat these foods to improve thyroid function.

Speak to your Medical Practitioner for more information.

                                                     Contact Us: info@ironorrfitness.com

Physical fitness is an ancient trend that was a part of the job description for soldiers and gladiators; for the active, globetrotting men and women of today, being fit is more about embracing a healthier perspective on life.

The rigors of daily routines, and other responsibilities, take a toll on the amount of time one finds to devote to oneself and fitness regimes. One essential form of fitness regimen that is especially beneficial, as it prepares one for the daily grind, is functional training.

The best way to learn functional training is through an experienced professional. Personal Trainers San Diego at Iron Orr Gym, a reputable establishment, are certified to assist people interested in this discipline of fitness workouts.

What is Functional Training?

Every person that has an active lifestyle; be it at home or at work or a combination of both, needs to have an exercise routine that targets the sets of muscles used on a regular basis, to strengthen them, condition them against injury and keep them prepared for the challenges that each day brings.

Functional Training exercises are an amalgamation of activities such as weight-lifting, movements in a compound manner utilizing multiple joints, and also in different planes of movements. These techniques train the muscles to work systematically and in a synchronous manner which has the added benefit of strengthening and stabilizing the core.

Unlike the traditional methods of fitness and weight training which focus on a particular muscle set such as biceps, chest or glutes, etc., functional training concentrates on patterns of movements that replicate activities from a real-world scenario; strengthening one in a way that makes daily activities comfortable and feel natural to perform.

How does it Benefit a Person?

Functional Training exercises find their origins in professions related to rehabilitation. Patients recovering from surgery or injury undergo physical therapy, which is essentially functional training, to regain their lost strength through the imitation of movements that one might need to perform in their daily routine; hence, hastening their recovery.

There is a multitude of benefits to be gained from functional training, the important few are explained as follows:

Core Muscle Strengthening

It is called the core muscles for a reason, as all the parts of the body depend on these muscles for strength and support. Having a strong core is vital for the protection of the organs and the central nervous system, besides the added perks of increased stability, stronger and pain-resistant back, and an improved posture.

Most functional training exercises include the core muscular structure in their execution. These exercises are crucial for stay-at-home women, especially new mothers, as they have to lift kids, and other heavy objects like groceries; and being out of shape due to periods of low activity can take a toll on overall muscular strength, leading to injuries in case of overexertion.

Functional training targets these issues in the core by enhancing the stability, strength, and endurance through exercises that replicate the movements of everyday work, allowing for the more efficient accomplishment of work. Women can avail these benefits; also, at the comfort of their homes, through the enrolment under a Female Personal Trainer San Diego or at the Iron Orr Gym in San Diego.

Reduction in the Risk of Injury

The human body is marvelous in its creation such that it can compensate for weakness by distributing the stress or load faced on one side to the other symmetric side of the body. This is a gateway to unwanted and unwarranted injuries that create roadblocks to an efficient work schedule.

Functional training combats the likelihood of injuries, due to strenuous activities, by transforming the body to cope with physical stress in a more effective manner through an exercise that mimics patterns of motion that a person is habituated to in terms of daily exertion.

This training not only strengthens and conditions muscles but also the soft tissue ligaments and tendons that surround and connect muscles to bones. Toughening these connective tissues is crucial as they are the most likely to be injured during bouts of overexertion.

Minimization of Joint Pains

Functional training is a blessing for those who suffer from frequent joint, muscle, and back pain. Through the exercise, one trains their body in a multi-directional pattern which induces stretching and flexing that fortifies joints and muscles, especially those of the back and spinal cord.

The body performs its own miracles by healing through regeneration. This is the same process that builds a muscular physique, albeit not at such an intensive level; as the goal is to strengthen the muscles and joints, in concern, through wear and tear at a diminutive scale.

However, any new form of exercise, previously unknown, should not be practiced without the supervision of an expert. Primarily when used for the treatment of joint pain; self-treatment is highly risky and could lead to complications.

There is, after everything, a beacon of hope that is helping people get back on their feet, and those are the Personal Trainer San Diego. These certified professionals are prepared to train a person of any age or gender in functional training; mainly from the comfort of their own homes.

Evolution of Fitness Level

Functional training, unlike traditional strength training, has the unique effect of making one faster besides just the development and fortification of muscles and joints. Through meticulous repetitive action, the body is conditioned for prolonged periods of activity and can also summon agility and dexterity when required; making one the envy of their peers, those who have not yet embraced the rewards of functional training.

Speed is not the only perk that’s savored. The emphasis placed on a plethora of movements ensures that the body achieves a significant boost in terms of flexibility and coordination. Working the body in its natural range of motion, coupled with resistance supplementing the mobility, results in augmented coordination and overall flexibility.

The involvement of a myriad set of muscles during functional training leads to the incorporation of stabilizers; a group of multiple small muscles, the responsibilities of which are to support the larger muscles in movements combining various planes of motion. Training these muscles further improves the strength of a muscle set and also works on maintaining balance, which also imparts a good posture; a must in the WFH times of these days.

Knowing Your Own Body

The fundamental aspect of functional training is that through the journey of developing a fit body, one also experiences a mental workout. The techniques utilized while training require one to focus on their body’s requirements as it conducts its role as gym equipment, providing resistance to each movement.

Once beyond the initial training phase, instead of relying on external input, one should be more in tune with their physical being and be responsive to its needs. Acquiring the instinct that advises on the best course of action with respect to comfort, posture, range of movements, the intensity of exercise, etc. This instinct is an amalgamation of many esoteric sensing abilities of humans; mainly, proprioception, which is an ability to judge one’s orientation to their surroundings.

Functional training has the added advantage of offering adaptability to suit the level of fitness of the trainee. Even if one is a beginner at working out, the low-impact nature of this training safeguards one from injuries by placing minimal stress on the joints or any other part of the body.

This makes functional training ideal for older adults, assisting them in maintaining good health of joints and staying nimble throughout life; and the best place in San Diego Fitness related is the Iron Orr Gym. They are the specialists in functional training and they provide San Diego Personal Trainer to serve your every need related to fitness.

Conclusion

The rat race of this day and age has made us all slaves to money. Nevertheless, we are not slaves to our fate of leading a life in poor health. Desk jobs and TV screens might have slowed us down, but just a little change in lifestyle and devoting time to activity can make a big difference in the long run.

It takes a drastic event, like an accident, such that when it crumbles a person’s ability to move, they have to learn to walk all over again; known as rehabilitation. Instead, it is better to “pre-habilitate”; to prepare oneself for all eventualities in life through a little hard work and dedication; to achieve the strength in our bones and our muscles and our joints, so that they may never fail us when we most need them in life.