Total Gym

In PT with Jessie Carter – Knee Injury Rehab

Physical therapist Jessie Carter blogs about ways to live a healthier and more active lifestyle by promoting healthy movement. She offers tips to  reduce pain and restore bodily function.

Question:  I tore the meniscus in my knee and I’m hoping to forgo surgery. I’ve continued doing upper body exercises but was wondering if there are any rehab exercises I can do on my Total Gym at home?

Answer:  Meniscal tears come in all shapes and sizes and these factors greatly impact how your injury will heal. Some meniscal tears are managed very effectively through conservative methods, while others may require surgical intervention. I always recommend seeking the advice of an orthopedist you trust, who can talk to you about the advantages and disadvantages of surgery as they pertain to your specific injury. Depending on the location of the tear and the pattern of the tearing, exercise may be the treatment of choice.

Yes, there are specific exercises you can do on your Total Gym to help strengthen your knee.  Because the details of your injury are unknown, it would benefit you to work with a physical therapist who uses a Total Gym in a rehab setting. This will allow you to learn the exercises and techniques under a trained eye and transition this to your home machine. Your therapist will be able to watch your mechanics and provide feedback to prevent abnormal stress on your knee.

Squats, heel raises, and inner/outer thigh work are all appropriate when nursing a knee injury.  While you may have to modify the level of resistance and repetitions, these exercises can be performed safely. Just remember to listen to your body – if an exercise is painful, you should not continue.

Avoid these technique blunders that I see in the clinic:

• Don’t allow the knees to go over the toes when performing squat work. Make sure you position your feet appropriately to direct weight down through the ankle and to prevent the knees from going over the toes when bending down. Start out with a partial squat at a low level and progress as your knee allows.
• Another key area to focus on is your core muscles. Rehab professionals have started to recognize the importance of the hip girdle and abdominal musculature in rehabilitating knee injuries.
• I also encourage patients to contract their pelvic floor muscles (similar to Kegel exercises) with all Total Gym exercises. You’ll be surprised how this intensifies your workout. The glideboard itself helps recruit core muscles and the added Kegel will kick in key pelvic and abdominal muscles.

Hip muscles are also considered part of your core. Try using accessories such as resistance bands around the knees or lower thighs with squat work. Pushing out slightly on the band while squatting helps recruit hip muscles that are vital to overall lower extremity strength. Alternately, you can place a volleyball between the knees with squat work. Squeezing lightly against the ball during the squat sequence will again recruit hip and leg muscles that might otherwise go along for the ride.

Happy rehabbing!

Consult a doctor or physical therapist prior to starting/continuing an exercise program after injury or surgery.

Jessie Carter is the owner of High Pointe Rehab in Clarksville, TN, where she utilizes Total Gym for physical therapy and fitness training to offer the full continuum of patient care. Jessie is a 2001 graduate of the University of Evansville (UE) in Evansville, IN, where she earned both her BS and Master’s degrees in physical therapy. Contact Jessie at jessie@highpointetn.com with your questions or ideas for future topics.

Total Gym Weekly Workout – Fit for Summer – Upper Body

The last of our “Fit for Summer” video series is with Total Gym GRAVITYTrainer Joel Mackes, who shows you his favorite upper body exercises on the new Total Gym PowerTower!

What’s your favorite upper body exercise on Total Gym? Leave us a comment below.

Ask Dr. Salada: How Can I Safely Maintain My Training in the Heat?

Q:  Now that summer is here, the heat seems to be affecting me. I’m tired all of the time and I can’t maintain my endurance for my long runs and hikes. I also don’t feel as strong when resistance training. What is going on??

Well, summer has certainly arrived!! I can understand why you have noticed a change in your strength and endurance. The reason for this change is that our bodies get used to the conditions that we train in and what routines we practice. If you are demanding more from your body because you have altered your routine or because the climate that you are training in has changed, you have to give your body time to adapt. The issue with the heat is that exercise naturally increases our body temperature. When we train in very hot or humid conditions, we can easily get overheated if we try to do too much too soon. You really should listen to your body and slow down or go shorter distances for a few weeks until your body adjusts. You will adapt more quickly if you are a daily exerciser, but if you typically work out 3-5 days a week, it may take as long as 2-4 weeks. It is also important to remember that dehydration can occur quickly in hot and humid conditions, so make sure to stay well hydrated with not only water, but also with beverages that contain potassium, calcium and magnesium. Once you feel more energized, feel free to push a little harder to get back on track!!! And, of course, don’t forget to get plenty of sleep. The heat can really zap your energy and poor sleep only makes it harder to train.

Until next time, keep exercising!!

Elizabeth Salada, MD

Dr. Salada is board certified in Internal Medicine and has been in practice in San Diego since 1996. She attended medical school at Wake Forest University where she received high honors in Family Practice and Internal Medicine. Her final training was obtained from Pennsylvania State University where she completed her residency in Internal Medicine.

Visit Dr. Salada’s website for more information: http://elizabethsaladamd.com/.

Fit for Summer – Biggest Loser Tracey Yukich's Healthy Eating Tips

We’re one week away from completing our “Fit for Summer” video series! If you missed our Fit for Summer posts, click on the Total Gym Exercises category to the right and catch up on all the videos!

Here’s Total Gym user and former “Biggest Loser” contestant Tracey Yukich with her tips for stay trim with a realistic healthy eating plan. Catch her Biggest Loser nutrition tips straight from the Ranch!

NEW! FitnessPsych – Your Inner Voice

Welcome new Total Gym Inside contributor Fitness Psychologist Michael R. Mantell, Ph.D.

There’s a great deal of psychology to becoming and staying fit. An important part of this is knowing yourself. I’m not talking about deep self-psychoanalysis. I mean knowing your personal preferences and mental filters—those traits that impact the way in which you perceive information. Use an ill-fitting approach, or allow yourself to be pushed in a direction that doesn’t fit you properly, and you’ll find reasons to avoid working-out.

A simple example: do you prefer the privacy of your home or like the idea of getting together with others out of your house? It’ll determine if you’ll find more motivation in individual or group exercise at the local gym or if you are more likely to stay with a home-based exercise program. If you don’t tailor your preferences to how you approach your exercise, you will find excuses for not exercising and end up feeling lazy. Sort of like an ill-fitting dress or suit—you just won’t want to wear it. You need to think about what fits your style and preferences and follow your inner voice. A more home-focused person won’t feel comfortable in the midst of a busy gym and similarly, if you like lots of people around, working out in your bedroom won’t do it for you.

Are you someone who moves “towards” things rather than away from things? You will find more motivation discussing the advantages of exercise with words like, “accomplish,” “achieve” or “goals.” If you are an “avoider,” then your motivation comes from “steering clear of,” “eliminating” or “avoiding” problems associated with poor health. Same goal, different path.

Let’s say you are someone whose inner voice is “internal.” You believe deeply that you know what’s best for you and are less likely to turn to, or listen to, others as to what’s best for your exercise routine. On the other hand, if you are more “external,” knowing what the experts say or what the latest research is becomes important to you before you jump in. Same goal, different path.

It’s all perspective. That’s your inner voice. Knowing your style will lead you to better controlling your approach to exercise and making the most of the time you can give to being active.

There’s no right or wrong, better or worse, it’s all personal style and preference. The key is to know your filters and how to use them to your advantage in your quest for better mind/body fitness.

Michael R. Mantell earned his Ph.D. degree at the University of Pennsylvania after completing his M.S. degree in clinical psychology at the Hahnemann Medical College, where he wrote his thesis on the psychology of obesity. He has served as Chief Psychologist of Children’s Hospital and Health Center of San Diego, and created and led the nationally recognized Psychological Services and Employee Assistance/Wellness program for the San Diego Police Department. He is a member of the Sports Medicine Team at The Sporting Club in La Jolla, California, maintains a private clinical practice in La Mesa, California, and writes and speaks for the American Council on Exercise.

Have a question for Dr. Mantell? Leave us a comment below or email TotalGymBlog@totalgym.com.

Total Gym Weekly Workout – Fit for Summer – Hips and Glutes

Continuing on with our Fit for Summer series, with just two weeks left we can’t go without hitting the hips and glutes! If you don’t know this little nugget of an exercise, you’ll certainly remember it!

GRAVITY Master Trainer Nicole Decker shows you a hip abductor exercise that requires little resistance to really feel the burn!

Click here to watch the video on YouTube.

Tara's Friday Bite – Exploring Natural Sweeteners

In my last “Friday Bite,” I discussed how artificial sweeteners may be sabotaging your weight loss goals.  However, I didn’t want to imply that you need to commit yourself to a life free of sweets. I mean, what’s the point of living! As the potential side effects of artificial sweeteners are coming to light, there are a few natural alternatives that have become more main stream. Let’s explore the 3 most popular natural sweeteners so you can find which best suits your sweet tooth:

Agave Nectar – Agave Nectar comes from the same plant that produces tequila, but don’t worry, it won’t make you dance around with a lamp shade on your head! Agave Nectar has a consistency similar to honey with a more mellow taste. It has the same calories as table sugar although it is lower glycemic.  However, it is not low enough for diabetics, so if you are cutting calories or worried about blood sugar I would go with Stevia (see below). I find Agave Nectar is the best alternative to use when baking or mixing in hot drinks.

Stevia – Stevia has exploded on the scene in the form of TruVia (a Coca-Cola brand) and PureVia (from Pepsi Co.) as well as lesser known brands. Most of these are not the pure stevia leaf but an extract called Reb-A. It can be found in both liquid and powder form. In many cases, the powder form has been enhanced with additives, so make sure to check the ingredient list to ensure it only contains Stevia Extract. Stevia is very potent so you only need to use a small amount. It has no calories and is safe for diabetics. Some brands have a liquorish-like aftertaste so you will have to experiment to find one that you like!

Sugar – Didn’t expect to see this one, eh? I will be the first to admit that sugar is to blame for many of the health problems in our country, however, that is when it’s used in EXCESS. Pure sugar has been around for a long time and our bodies certainly know how to process it. So if you are sweetening your tea here and there and enjoy a sweeter taste, go ahead and add a little sugar. However, if you are adding more than 3 tsp./day or you are diabetic, I would suggest giving Stevia or Agave Nectar a try!

Tara Coleman www.taracoleman.com

Tara Coleman is a Clinical Nutritionist in San Diego, CA. She blogs twice a month with “Tara’s Friday Bite.” Leave us your comments with ideas for future topics or email Tara directly attara@taracoleman.com.