We all know that exercise is so important for so many reasons.  Increased evidence indicates how important it is for the recovery of a stroke victim.  Studies show that a regular combination of repetition therapy, cardiovascular exercise, flexibility training, and strength training can lead to years of recovery.  

Not only does an exercise program focusing on improving cardiovascular health improve their health, it also decreases their chances of having another stroke or heart disease.  Exercise can also help stroke survivors manage their weight, improve cholesterol levels, and increase strength, flexibility, and endurance.  It is also a vital component in aiding the fight against the common depression after a stroke.

Many physicians recommend not trying a program on your own as a stroke survivor.  Enlist the assistance of a qualified health professional.  Someone who is knowledgeable about stroke risk and rehabilitation.

There is somewhat of a cult following of the concept of barefoot running.  Many of these followers believe that we were meant to run this way, convinced that it’s a more “natural” way to run, will reduce the chances of injury, and may make you faster.  

It turns out that much of the barefoot theory and the proposed science behind it is lacking some research.  There are biased studies that show less injury with this type of running versus with shoes.  Injuries from those who wear shoes are also hard to study since so many more people run now with leg length discrepancies, muscle weaknesses, being overweight, etc.

From reading an article in the New York Times and putting my fitness training background, I have concluded that everyone’s body is different and therefore responds differently to certain exercise stimuli.  If barefoot running works for you, then incorporate it into your program.  If shoe running works, then focus on that.  As a personal trainer, I would recommend easing into the barefoot style of running.  Not only does your foot strike the ground differently, demand is being placed on different muscle groups including smaller foot muscles that are hardly used when wearing shoes.

One of the most successful tools that a personal trainer can use to enhance the results for their clients is the fitness assessment. In conjunction with the clients input regarding personal goals, abilities, and limitations, a detailed assessment gives a personal trainer a more in depth look at exactly where the client currently stands. It often reveals strengths and/or weaknesses that the client was unaware of leading to an adjustment on their goals.
Any good personal training facility should have an evaluation process that is detailed and cover all aspects of ones fitness. Tests performed should include body fat analysis, BMI measurement, Waist to Hip ratio, strength tests, endurance tests, flexibility tests, height, weight, resting blood pressure, resting heart rate, and any other more specific goal testing. A follow up should occur on all of the tests every three or four months to track progress and make any necessary program adjustments.

Many of you have probably heard the word before, but are probably uncertain as to what exactly Plyometric Training is.  Plyometrics are a type of exercise designed to produce fast, powerful movements, and improve the function of the nervous system, generally for the purpose of improving performance in sports.  According to the NSCA’s Strength and Conditioning Essentials, plyometric exercises should be incorporated into an overall strength and conditioning program along with both resistance training and aerobic activity.

Plyometrics are not inherently dangerous, but there is a level of risk involved when performing.  Things to consider when implementing plyometrics into a workout.

- Age- low-intensity and low-volume only for athletes under the age of 13 or who squat less than 1.5 times their bodyweight

- Surface- some degree of softness is needed. Gymnastics mats are ideal, while grass is suitable.  Hard surfaces such as concrete should be avoided.

- Bodyweight- athletes over 240 pounds should be cautious and use low level plyos

- Technique- as with any fitness program, a participant must be instructed on proper technique by a qualified strength and conditioning professional or personal trainer

So many of us use artificial sweeteners such as Splenda, Equal, Stevia, or Nutrasweet on a daily basis based on beliefs that it is “better” for us.  Although Americans in particular tend to go overboard with sweet sugary treats, it may be the better choice overall.  Our bodies can’t handle the amounts of sugar that many put into their bodies, but we have developed such that we can handle moderate amounts and our bodies know how to process it.  On the other side, sugar is an empty calorie and a good majority of us tend to overconsume.

An obvious advantage of artificial sweeteners is that they have zero calories.  It only makes sense that if you are attempting to restrict calories in your diet, switching from Coke to Coke Zero or Diet Coke is obvious.  On the flip side, these products are made in labs and are not natural.  We know very little about what these chemicals will do to our bodies long term.  There seems to be some “hybrid” products new to the market that may be worth researching, but for now my personal opinion is this:

- Limit the sugar and sugary products in your diet

- Stick with the real deal (sugar) as often as possible (at least until more research becomes available)

These are all guidelines that we, at Studio Element, discuss with our personal training clients and attempt to integrate into their overall plan.