Wednesday Workout Tips!

Wednesday Workout Tips:

1. Be Consistent.
2. Follow an Effective Exercise Routine: The American Council on Exercise (ACE) recently surveyed 1,000 ACE-certified personal trainers about the best techniques to get fit. Their top three suggestions:
1. Strength training - Even 20 minutes a day twice a week will help tone the entire body
2. Interval training.
3. Increased cardio/aerobic exercise.
3. Set Realistic Goals: Don't strive for perfection or an improbable goal that can't be met, focus instead on increasing healthy behaviors
4. Use the Buddy System: Find a friend or relative whom you like and trust who also wants to establish a healthier lifestyle
5. Make Your Plan Fit Your Life: Too busy to get to the gym? If you've got floor space, try simple floor exercises to target areas such as the hips and buttocks, legs and thighs, and chest and arms (like push-ups, squats, and lunges). Aim for 10-12 repetitions of each exercise, adding more reps and intensity as you build strength.
6. Be Happy: Be sure to pick an activity you actually enjoy doing, And choose something that is convenient. Rock climbing may be a great workout, but if you live in a city, it's not something you'll be doing every day.
7. Watch the Clock: Your body clock, that is. Try to work out at the time you have the most energy. If you're a morning person, schedule your fitness activities early in the day; if you perk up as the day goes along, plan your activities in the afternoon or evening.
8. Call In the Pros: Especially if you're first getting started. By getting a professional assessment, you can determine your weakest links and focus on them. This will improve your overall fitness balance.
9. Get Inspired: Fitness is a state of mind. One trick to get and stay motivated is to read blogs or web sites that show him how others have been successful, ask "Who inspires you?"
10. Be Patient: Finally, remember that even if you follow all these tips, there will be ups and downs, setbacks and victories. Hang in there, and you'll see solid results

#RESULTS.RECOVERY.RELIEF.

(The Orthopedic Clinic Association)

602-277-6211

www.TOCAMD.com

Congratulations to TOCA's Top Docs!

Congratulations to Dr. Anikar Chhabra and Dr. Evan Lederman who where voted PHOENIX magazine Top Docs! TOCA's Nationally and Internationally recognized orthopedic physicians and surgeons have been ranked as Top Docs since 2003! 
‪#‎Results‬.‪#‎Recovery‬.‪#‎Relief‬. ‪#‎TOPDOCS‬

TOCA
602-277-6211
www.tocamd.com

TOCA's Monday Motion: How to Stretch Out Properly

Stretching out before exercising is an important, and often neglected, step in your workout. A good routine should be established, and following the suggestions below will help you on your way.

1. Know your sport: Whether you're in the gym, on the track, or anywhere else, it's important to know what your workout will involve. Understanding which muscles will be worked is the only way to know how to best stretch out.

2. Focus on those muscles: While a good overall routine is helpful, your emphasis should be on the muscles that will be most heavily involved in your workout.

3. Warm up before stretching: Just some easy walking or a light jog will be sufficient to warm up your muscles, but it will make the stretching session much more valuable.

4. Begin Slowly: You don't need to touch your toes right away: Begin slowly and push yourself as your muscles loosen up. Stretching too much, too soon can be painful and potentially harmful.

5 .Hold the stretch: Once you feel your muscles reaching their limit, hold the position for a count of 10. Then push yourself a little further and hold again for a count of 10.

6. Don't rush your stretching routine: If you're going to have to cut your workout short, don't skip or shorten the stretching. This is more important than an extra set of reps or another half mile.

7. Do it again: Once you're finished working out, stretch again. Not only is it an excellent way to cool down from your workout, but this is the time that you will improve your flexibility the most.

Tips:
Don't bounce! You will get the best stretch, and prevent injuries if you avoid bouncing. Instead, hold the stretch, and feel a constant pull in the muscles.

Stretch both sides: Many people have a tendency to under-stretch the 'healthy' side after an injury. Use the same stretches, for the same amount of time, for both sides of your body.

Utilize a professional: Gym trainers, physical therapists, exercise instructors will all know great ways to stretch. When you're getting started, have someone knowledgeable watch your routine and offer their suggestions.

#results.#recovery.#relief. #mondaymotion 

TOCA
602-277-6277
www.tocamd.com