November 2021 How to Catch Your Breath….and Why We Bend Forward While trekking one of the trails of the Grand Canyon this past May, I found myself sucking wind on the long uphill climb. And wondered, why do I bend forward propping myself up with hands on knees, like any athlete who’s winded after aRead More
resistance training
REAL News – July 2021
July 2021 Whole Body Vibration Boosts Muscle Blood Flow Whole body vibration (WBV) training broke into the mainstream in the late 1990s with the introduction of affordable platforms that allowed for adjusting the amount of vibration users would receive. In its early days – and STEPS Fitness was one of the early pioneers here inRead More
REAL News – March 2021
March 2021 Does Higher Protein Intake Boost Strength in Older Women? For several years now, studies have shown that increased protein intake helps older people slow the rate of age-related muscle mass loss (sarcopenia.) This was true even as participants were dieting to lose weight. Resistance training (RT), a recognized stimulator of muscle strengthRead More
REAL News – January 2021
January 2021 Flexed-Hip Lunge vs Traditional Lunge: Function vs Tradition The lunge is a regular lower body exercise in almost every group exercise class and many lower body pre- and re-hab program. It is considered one of the more functional exercises in that, unlike the basic squat, it positions the body in a gait-likeRead More
REAL News – July 2020
July 2020 Personal Training & Gym Convenience = Better Fitness Workplace fitness centers offer otherwise-sedentary employees an on-site option by which to develop and maintain exercise-based fitness. Encouraging staff to take advantage of the facilities and services, however, is the first challenge. One idea that should be considered is more personalized supervision to provideRead More
Covid-19 Workouts by Dr Irv: #4
Do you realize how quickly you lose fitness and overall conditioning when you can’t maintain your exercise regimen? This study will scare you into doing something. So let me help. Each day I will post 4-5 exercises that you can use to stay in shape as this shelter-in-place seems to be dragging on. Below areRead More
Covid-19 Workouts by Dr Irv: #3
Do you realize how quickly you lose fitness and overall conditioning when you can’t maintain your exercise regimen? This study will scare you into doing something. So let me help. Each day I will post 4-5 exercises that you can use to stay in shape as this shelter-in-place seems to be dragging on. Below areRead More
REAL News – February 2021
February 2021 Elder Resistance Training: Two vs Three Days/Week? The national and international guidelines for health and fitness recommend at least 2 days of week of resistance training (RT.) For the aging among us, studies clearly show that maintaining muscle mass prevents many health-related issues including frailty and susceptibility to falling. Few studies have investigatedRead More
REAL News – October 2019
October 2019 Step Frequency, Knee-joint Forces in Female Runners Running is mostly good for you. Studies have repeatedly demonstrated cardiovascular, metabolic, mental and musculoskeletal benefits galore. Furthermore they have recently shown that running does not cause knee osteoarthritis unless….you have had previous injury, poor mechanics or obvious alignment issues. Knee injuries are common in runners,Read More
REAL News – August 2019
August 2019 High School Sports & Adult Bone Strength In May 2019, we reported on how youth sports injuries may impact adult-onset osteoarthritis, especially if proper care and training were not followed. Now this study from the University of Iowa reports that high school sports participation confers long-lasting bone health benefits compared to those whoRead More