Thursday, July 7, 2011

How Low Can You Go?

Hello Temple Lovers 

I pray that you are maintaining your new healthy lifestyles and that you are sharing your results with others; encouraging them to join you on this journey. We have started a movement of healthy living among the people of God that inspires us all to LIVE better, DO better, and BE better for His glory.

Today we have a question from twitter. If you have a twitter account follow me there as I tweet about everything temple related. We provide encouragement and support and we also share tips and tricks to help you stay motivated and committed to your lifestyle. If you look to the right of this post you can see the twitter feed to see what kinds of information we post. If you have a twitter account, you can search the hashtag #4HisTemple.

If you are having trouble with your workout don't give up. You can always modify the exercise or do some alternate exercise. You may have to seek medical advice during the workout regime if you are having pain or problems that trouble you. If you have preexisting injury or you haven't worked out in a while you may want to see a physician before beginning your workout.

Dear Aqua

I am doing Jillian Michael's 30 Day Shred. I am on Level 2 and the exercises are high impact on the knees. I am doing squat thrusts, plank jacks, rock star jumps, and lunges...Sheesh! My knee is starting to hurt from the workouts. No idea what I'm doing wrong. Suggestions?

Dear K 

Let me ask a few questions and respond at the same time. I completed the 30 Day Shred three times when I first started working out and I highly recommend it to jump start a regular work-out regime or it is great to help you get back on track if you fall off your regime. I also had problems with my knees during Level 2 because of some old injuries from playing volleyball in high school. Even now, some days I have to do alternate exercises instead of the high knee impact exercises such as lunges. Other days I can do these exercises with just a little modification.

1) Do you have any history of knee pain? Previous knee injury can be a sign that you will have problems when you start working those knees on a regular basis during exercise.

2) Are you stretching and warming up before your workouts? Stretching is crucial before we exercise. A good warm-up helps increase performance, minimize injuries, facilitate recovery, and decrease pain. A good warm-up can be 5-15 minutes depending on the exercises you are planning.

3) Have you tried modifying the workout? Try modifying the workouts by decreasing the impact on the knees. Don't jump as high, don't go as low, and make sure that your landings are soft. Don't slam down at the knee. If you cannot tolerate the pain and the pain does not ease with warm-up and modification go on to Level 3. Don't force it. There is less impact on the knees in Level 3. The downside is that Level 3 is tough and you will have to do it for more than 10 days.

4) Are you drinking enough water? Increase your fluid intake. Drink more water before, during, and after your exercise. Water intake is important for many reasons and there are many health benefits from keeping your body well hydrated. The joints and cartilage in the knees require good lubrication to decrease friction and ensuing pain.

5) How is your posture and form? Make sure that you have correct posture and form when doing these exercises. For example, when you lunge you want to see your toes in the front as you bend your knee. If your front knee extends over your toes, your form is incorrect and you can cause damage to your knees.

6) Is there swelling? Have you taken anything for the pain? Finally, as a last resort you might need to use heat or ice (if swelling is present) and a pain reliever.

Certainly you could have more serious knee pain, but based on our communication I don't think that is the case. Should you believe that your pain is more serious please see a doctor.

Your body is the temple of the Living God! Live Well in His Name!
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