1. proper warm-up and cooldown routines are important to avoid injuries and enhance physical fitness.
2. The role of nutrition in supporting optimal performance and preventing metabolic diseases.
3. Understanding insulin sensitivity and its impact on overall health and fitness.
Avoid Injuries and Increase Physical Fitness: A Holistic Approach
When it comes to achieving and maintaining physical fitness, it’s not just about the workouts or the diet alone. We must take a holistic approach to optimize our health and performance, including warm-up and cooldown routines, proper nutrition, and understanding our body’s metabolic functions. In this blog post, we will explore the unique and fascinating aspects of these topics, shedding light on their importance and providing practical tips for incorporating them into our daily lives.
1. Warming Up and Cooling Down: More Than Just a Stretch
Many of us have been guilty of rushing through our workouts, neglecting the crucial warm-up and cooldown phases. However, these two elements play a significant role in injury prevention and maximizing physical fitness gains. A proper warm-up routine helps increase blood flow to the muscles, primes our nervous system for activity, and improves joint mobility, reducing the risk of strains, sprains, and other injuries. On the other hand, cooling down gradually brings our body back to a resting state, allowing for better recovery and preventing lightheadedness or dizziness.
Consider incorporating dynamic stretches, mobility exercises, and light cardio movements to make your warm-up and cooldown sessions more effective and enjoyable. Dynamic stretches, such as arm circles or walking lunges, activate the muscles and prepare them for action without sacrificing flexibility. Mobility exercises, like hip rotations or shoulder dislocations, help improve joint range of motion, enhancing overall movement quality. Finally, light cardio movements, such as brisk walking or gentle cycling, increase your heart rate gradually and aid in cooldown, promoting a smooth transition back to rest.
2. Nourishing Your Body: Fueling Performance and Preventing Metabolic Diseases
Our nutrition plays a central role in not only supporting our workouts but also in preventing metabolic diseases, such as diabetes and obesity. Understanding the impact of different nutrients on our body can empower us to make informed dietary choices and optimize our overall health and well-being.
Carbohydrates, proteins, and fats are the three macronutrients that provide energy to the body. Carbohydrates are essential for fueling high-intensity activities and replenishing glycogen stores, while proteins support muscle growth and repair. Fats, often misunderstood, serve as a valuable energy source and hormone production aiding in nutrient absorption.
Finding the right balance of macronutrients for your goals and lifestyle is critical. Experimenting with different ratios and types of carbohydrates, proteins, and fats can help determine what works best. Additionally, it’s essential to prioritize whole, unprocessed foods, such as fruits, vegetables, lean meats, and healthy fats, to ensure you’re receiving a wide array of essential vitamins, minerals, and antioxidants.
3. Insulin Sensitivity: The Key to Optimal Health and Fitness
Insulin sensitivity, often overlooked, is a critical factor in metabolic health and physical fitness. Insulin is a hormone responsible for regulating blood sugar levels, allowing cells to take in glucose for energy. When insulin sensitivity is impaired, as seen in insulin resistance, the body’s cells become less responsive to insulin, leading. This elevated blood sugar levels, weight gain, and an increased risk of diseases like type 2 diabetes.
Improving insulin sensitivity can be achieved through lifestyle modifications, including regular exercise, healthy eating habits, avoiding excessive sugar consumption, maintaining a healthy body weight, and managing stress levels. Engaging in a combination of aerobic and strength-based exercises, such as walking, cycling, and weightlifting, can enhance insulin sensitivity and improve overall metabolic health.
Furthermore, adopting a low-glycemic index diet, which focuses on consuming carbohydrates that have a minimal impact on blood sugar levels, can be beneficial. Including high-fiber foods, like whole grains, legumes, and vegetables, can also help slow down the release of glucose into the bloodstream, maintaining more stable blood sugar levels.
In conclusion, a holistic approach to physical fitness involves more than just hitting the gym or following a specific diet. By prioritizing warm-up and cooldown routines, fueling our bodies with nutritious foods, and understanding and improving our insulin sensitivity, we can avoid injuries, increase physical fitness, and enhance our overall well-being. So, let’s make every step count towards a healthier, fitter lifestyle!
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Source Description
Doug Kechijian is a physical therapist, CEO, and co-founder of Resilient Performance Systems. Resilient’s clientele includes athletes and operators from Major League Baseball (MLB), National Basketball Association (NBA), mixed martial arts, X Games, Olympics, Major League Lacrosse (MLL), National Collegiate Athletic Association (NCAA), federal law enforcement tactical teams, and military special operations forces. Doug was a Pararescueman in the U.S. Air force where he deployed throughout the world to help provide technical rescue capability and emergency medical care to U.S. and allied forces. In 2015, he was selected as one of the U.S. Air Force’s Outstanding Airmen of the Year. Doug received his A.B. in Biology from Brown University and his M.A. in Exercise Physiology/Doctor of Physical Therapy from Columbia University.
In this episode, we discuss the following:
• How do you build and maintain physical resiliency as you age?
• Ways to create sustainable fitness routines.
• Why “normal” standards for movement and fitness are too low.
• How much training do you need for good health?
This episode is brought to you by OneFarm, Paleovalley, 1stPhorm, InsideTracker
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Resilient Performance YouTube: https://youtube.resilientperformance.com/
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Resilient Performance Physical Therapy: https://www.resilientperformance.com/
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Timestamps:
00:00 Coming up in The Dr. Gabrielle Lyon Show
00:51 One Farm
01:51 Introducing Doug Kechijian
12:33 What should you do for longevity?
21:36 Paleovalley
22:46 Important steps to age well
32:52 Power Training
35:56 How much training is adequate?
40:26 What if you don’t exercise?
42:04 InsideTracker
43:19 Military and Doug’s practice
50:41 What is Doug doing now
1:02:14 1st Phorm
1:03:23 Creating realistic goals
1:12:23 Physical therapy and fitness
1:15:42 How to find a good professional
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