Total Gym

ASK DR. SALADA – EXERCISE FOR OSTEOARTHRITIS

Q:  My mother suffers from osteoarthritis of her back and hips.  What types of exercises should she be doing to keep her from making things worse and having more pain?

A: That’s a great question and one we are asked quite often.  Osteoarthritis has to do with inflammation (-itis) of the joints (osteo) of the body.  This condition is not to be confused with osteoporosis which has to do with softening of the bones due to loss of calcium.

Osteoarthritis tends to occur most often in the larger joints such as the hips, knees and back but can affect almost any joint.  It is caused from excessive wear and tear on the joints and can be aggravated by trauma, overuse and excessive pressure on the joints which tends to occur with obesity or excessive high impact sports like running.  Our joints wear out over time with resultant thinning of the tissues that provide cushioning of the joints called cartilage. Eventually the cartilage erodes completely and there is significant pain and swelling of the joint.  In the most extreme cases, the joint needs to be replaced due to the complete loss of cushion and thus loss of function due to extreme pain.

But there are exercises that can be done to help support the joint and keep it from wearing out.

Exercise that improves your range of motion such as rotating your arms or using your Total Gym for arm pull downs and squats helps to lubricate and strengthen your joints.  Anything that helps to provide support to the joint will cause less wear and tear.

Using the Total Gym for exercises like pull ups and abdominal exercises can also provide low impact, cardiovascular and muscle training and is uniquely designed to raise your heart rate and strengthen your muscles. In turn, your metabolism is raised which helps to facilitate weight loss.  Weight loss unloads the joints and keeps them from eroding.

In addition, core exercises that strengthen the abdominal and back muscles help to unload the delicate spinal joints which cause less spinal disc erosion and thus less back pain.

Osteoarthritis symptoms can be lessened by regular exercise and training.  So continue to use your Total Gym to enjoy the best of health!

Until next time, stay well and keep training!

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.

ASK DR. SALADA – DOES STRENGTH TRAINING STUNT GROWTH IN ADOLESCENTS?

Q: I’m in my teens and I want to start working out with the Total Gym.  Will this stunt my growth in any way?

A: The idea that working out with weights will stunt your growth is an age old myth but one the really has no scientific basis.

The growth of bones occurs when the growth plates that are located at the ends of the bones form new bone.  This process is regulated hormonally although it can be adversely affected by things like trauma.  However, the force that is generated by the action of resistance training is not significant enough to adversely effect the growth process.  

Weight or resistance strength  training actually allows you to develop stronger muscles and bones and helps build your confidence.  In addition, it benefits you as you participate in other sports since resistance training helps with balance and endurance.  One of the most important concepts to keep in mind as you perform resistance exercise is to maintain the proper form in order to minimize injury and stress on the joints and maximize muscle strength.  The greatest benefits are achieved when you perform 8-12 repetitions with weight that is slightly difficult to move.

On a final note, weight training is a great way to combat obesity that stems from inactivity and helps to encourage you to follow a healthy diet and maintain a healthy lifestyle.

As for the proper age for starting exercise, there really is no exact age, but you should be mature enough to pay attention and follow instructions in order to avoid injury. So, after you check with your parents and get an “ok” from your doctor, feel free to enjoy your Total Gym or other resistance or weight training type activity and have a safe healthy summer.

Until next time,

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.

ASK DR. SALADA – RECOVER FASTER WITH PROPER POST EXERCISE EATING

Q: I want to maximize my workouts and my recovery.  Are there special foods or supplements that can help me perform best and recover quickly?

A: This is an excellent question and can best be answered by understanding what happens to our bodies when we exercise.

Exercise causes the depletion of the glycogen stores (which are carbohydrates that are stored in muscles) and the breakdown of muscle protein.

Immediately after exercise is the ideal time to replete these stores of carbohydrates and proteins. It is critical that you eat at least six hours post exercise in order to provide the raw materials that are needed for muscle recovery.  If you fail to eat post exercise, you diminish the chance to promote full recovery of your muscles.

Muscles are the most efficient at carbohydrate and energy uptake during these six hours, so the bulk of the day’s calorie intake should ideally come during this time.

Since muscles typically need 24-48 hours to repair and rebuild, the idea is to consume enough carbohydrates in the 6-hour time frame to promote the release of a hormone called insulin which helps to shuttle carbohydrates and amino acids (the building blocks for protein repair) into the muscles.  Elevated insulin levels promote the storage of glycogen which helps to promote protein repair.  The ideal amount of carbohydrate intake is 0.8-1.2 grams per kilogram of body weight which maximizes glycogen syntheses and accelerates protein repair. The ideal amount of protein that should be consumed is 0.2-0.4 grams per kilogram of body weight. You can calculate your weight in kilograms by taking your body weight in pounds and dividing that by 2.2.

It’s best to avoid fats post workout as fats slows digestion and transit time of nutrients through the gastrointestinal tract.  Liquid supplements are ideal, especially ones that contain whey proteins and carbohydrates. Solid foods tend to be harder to digest post exercise, but if you do choose to consume solid foods, then focus on items such as fruits, yogurt, cottage cheese or even chocolate milk.

So, after your work out, maximize your recovery by consuming the ideal amounts of proteins and carbohydrates and staying well hydrated.  Our bodies perform best if we give them the proper substrates needed to rebuild.

Until, keep working out with your Total Gym and sculpting your physique!!

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.

Ask Dr. Salada – Exercise Relief for a Pain in the Neck

Q:  I have been spending a lot of time on the computer lately. I have noticed that my neck is really starting to bother me, and I am starting to get headaches as well. What exercises can I do to avoid these aches and pains?

A:  This is a very common problem and one that is usually due to poor body positioning and/or weakness of the shoulder and neck muscles. Strong shoulders and upper back muscles actually help to take pressure off of the neck and help maintain the head and neck in an anatomically ideal position.

The first step in avoiding chronic neck pain involves assessing the position that you are in while at your desk or computer. The elbows should be at a 90 degree angle with the work station so your hands can work with minimal involvement of the arm muscles.

Next, is the position of the shoulders. Anything that causes you to round your shoulders forward will put excessive strain on the neck. If you find that your shoulders are rounding forward while you sit at work, here are 2 simple exercises that will help to counteract this posture:

1)  The first exercise involves developing the latissimus dorsi muscles, which are located along the lower side ribs and mid back area. One way to strengthen these muscles is by performing an exercise that pulls weight against resistance from above your head, such as a Total Gym Lat Pull Down (see the exercise here). The idea is to train your shoulder muscles to be pulled down, away from your ears while at rest.

2)  The second exercise involves recruiting your back muscles, including the rhomboids, teres major and minor, to help keep your shoulders back and down away from your ears.  You can recruit these muscles by squeezing your shoulder blades together and holding that position for 30 seconds, or perform Pull-ups on Total Gym. Try this exercise by visiting http://www.totalgym.com/c-18-upright-prone.aspx and click on the “Pull-up” video.

If you do 3 sets of 10-12 repetitions of these exercises 3-4 days a week, that is all you need to develop healthy posture and avoid neck pain.

Find more Total Gym Back and Shoulder Exercises by visiting the NEW Exercises section of Total Gym.com at www.totalgym.com/exercises. You can search for exercises by Body Position here: http://www.totalgym.com/c-7-back.aspx.

Remember:  Avoid any exercise that requires you to push weight up and over your head, which could develop your trapezius muscles that sit high up on your shoulders and can aggravate your neck pain.

In addition, any type of stretching, range of motion or yoga exercises can help to relax your neck as well to increase your flexibility. Of course, if you are not sure of the cause of your neck pain or headaches, or if you have weakness or numbness of your hands or arms, consult your doctor as there may be more to the issue than just neck strain.

In the meantime, continue to use your Total Gym, consulting with a personal trainer or physician along the way, to ensure you are doing the exercises properly.

Keep working hard at staying well and healthy!

Until next time,

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/. 

Ask Dr. Salada – How can I combat holiday stress and its effects?

Q:  The holidays are so stressful with all of the “to-dos” and little time to get it all done. How can I ease the holiday stress?

A:  That’s a great question that not only applies to the holidays, but to the stress of “life” in general.  When our bodies experience “stress,” our adrenal glands, that sit just above our kidneys, release a combination of hormones that include cortisol, epinephrine and norepinephrine. The term “adrenal” fatigue occurs when we have prolonged periods of stress, resulting in the prolonged release of stress hormones. The symptoms of adrenal fatigue can include decreased energy, body and muscle aches, extreme exhaustion, poor quality or interrupted sleep, lack of mental clarity, or “brain fog,” and sometimes depression.

Exercise can help overcome the effects of stress by shutting off the adrenal hormones and instead causing the release of substances that our brain produce called endorphins. Endorphins result in feelings of relaxation, peacefulness and calmness. Exercise also helps to relax our bodies and our cardiovascular system, which helps to enhance our quality of and depth of sleep, which results in more restorative sleep.

How much exercise a person needs to maximize the release of endorphins varies from person to person and with the aerobic activity being performed. Generally, a minimum of 20-30 minutes a day of moderate intensity aerobic activity that elevates your heart rate above 100 beats per minute should be enough to at least “take the edge off” of those stressful feelings and clear your mind so that you can focus better.

So, with the stress of the holidays bearing down on us, make sure to use your Total Gym daily to relieve those “holiday blues.” Daily exercise will also help fight the weight gain that is so common this time of year!

Until next time, have a wonderful, safe, healthy and blessed Holiday Season and New Year!

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/.

Ask Dr. Salada: Can Exercise Help Get my Blood Pressure Down?

Q:  I just saw my doctor and my blood pressure was found to be “borderline high.” What does that mean and can exercise help get my blood pressure down?

A:  High blood pressure is very common, especially as we age. If left untreated, high blood pressure could lead to strokes and kidney disease and can contribute to cardiovascular disease, which can lead to heart attacks.

Hypertension, also known as high blood pressure,  is defined as blood pressure that is consistently found to be higher than 140/90. Recent research has determined that the best range for blood pressure is actually 110-120/70-80. If your blood pressure is higher than the range mentioned above, you should meet with your doctor as soon as possible to discuss your options and to determine whether or not it is safe to exercise.

Lifestyle management is key to lowering blood pressure, such as achieving and maintaining a healthy weight, limiting sodium in your diet to less than 2000 mg in a day, limiting alcohol to less than 2 ounces per week and doing regular cardiovascular training. Studies have shown that individuals, who spent a total of 150 minutes exercising per week in equally divided increments, were 14% less likely to develop coronary heart disease. In fact, just 15 minutes a day of low intensity activity can decrease mortality and lengthen your life!

The best plan is shoot for a minimum of 30 minutes of aerobic activity on most days of the week. Stay away from heavy weight training until your blood pressure is better controlled as it can actually aggravate hypertension by raising the resistance of blood flow through your muscles. Total Gym users with high blood pressure – stay at a lower incline level to continue to strengthen and stretch muscles at a lower intensity. If your blood pressure remains elevated beyond the ideal ranges after being consistent with lifestyle changes for 4-6 weeks, you should meet with your doctor to discuss what other options are available to you in order to maximize your health.

Exercise will temporarily raise your blood pressure, so exercising when your blood pressure is high and not controlled is not safe. Always talk to your doctor if you are not sure if exercise is safe for you.

So, until next time, stay healthy, KEEP MOVING and enjoy your Total Gym!

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/.

Ask Dr. Salada – Exercise-Induced Asthma or the Real Thing?

Q:  Sometimes when I exercise I feel wheezy. How do I know If I have asthma?

A:  Exercise gets your heart rate up and causes you to breathe faster. This can lead to wheezing if you have sensitive airways, which can become dry and irritated with exercise. Those who think they have exercise-induced asthma, may notice that they feel short of breath or cough when they try to do cardiovascular or aerobic types of activity. If your symptoms seem to occur every time you exercise, you should see your doctor for simple asthma tests that can be done in a doctor’s office. Breathing tests can be done before and after exercise to see if your airways are “over reactive.” If the findings of these tests are consistent with bronchoconstriction, or the constriction of the airways in the lungs, then medications such as inhalers, which serve to dilate your airways, can be prescribed. These medications can help to open your airways and make breathing easier, especially during exercise. Your doctor can help you to determine if you need asthma medication(s) every day or just for exercise. Staying well hydrated also helps calm your airways, so always drink plenty of water during and after your exercise routine. Until next time, enjoy your workout and keep using your Total Gym!

Have a health question for Dr. Salada? Leave a Comment or email us at TotalGymBlog@totalgym.com.

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/.