Exercising with a Herniated Disk
What is a herniated disk and how does it affect those suffering from this condition?
According to the Mayo Clinic, a herniated disk refers to a problem with one of the rubbery cushions (disks) between the individual bones (vertebrae) that stack up to make your spine. Also referred to as a “slipped disk” or a “ruptured disk”, a herniated disk occurs when some of the softer, jelly-like inner substance of the disk pushes out through a crack in the tougher outer exterior.
A herniated disk can irritate nearby nerves and result in pain, numbness, or weakness in an arm or leg, thus making it uncomfortable or painful to engage in some types of exercise for those suffering from this condition.
What is the cause of this condition?
The herniation of a disk in the spinal column can be caused by numerous factors contributing to the wear and tear of the discs in the spinal column. Aging, degenerative disc disease, or injury to the spine are of the most major causes for this condition, but improperly lifting heavy objects, obesity, and smoking may all lead to a herniated disk as well.
How should you exercise if suffering from a herniated disk?
Ensuring that the body’s muscles remain strong will take unnecessary pressure from your spine through increasing the muscular support for your body’s weight, which is why exercise and physical activity may help your body most fully respond to the treatment of this condition.
The goal of your exercise program should be to increase the strength of the muscles in your core along with those in your back in order to support and alleviate the pressure placed on your spine. Adding instability by using exercise balls, Bosu balls, or other objects that require you to focus on your balance throughout an exercise will force you to engage the small muscles around your spine as well as improving the strength of your core. As these muscles strengthen, they improve the support they can provide to an injured disk and hopefully begin to alleviate the unnecessary pressure place on your vertebrate.
What should you refrain from while exercising with a herniated disk?
Added pressure to your spine is something that should be avoided while engaging in your fitness routine. Squats, dead lifts, or any other exercises that place downward compression on your spine as you lift will not be exercises that should be performed while suffering from this condition. This also includes lifting weights in a vertical plane above your head while maintaining an upright position in your spine while standing or sitting. Instead, use horizontal body positions or exercise routines that don’t place weights above your head. And as always, shooting, pinching, or sharp pain always means you should refrain from that activity!
Avoid the Winter Freeze
It happens every year as the winter holidays come and go. The days get colder and the roads get snowier, and we find ourselves stuffing our favorite calorie-burning activities into the “summer” drawer alongside the bathing suit and sunscreen. Yet as we eagerly watch the calendar inch towards the delightful spring days ahead, we all too often watch our fitness progress slow from the energetic fervor experienced while enjoying the distant warmer months before. But this certainly doesn’t have to be the case! Below are five great tips to avoid the winter freeze and keep your progress churning towards your fitness goals without missing a beat.
1. Don’t forget about the gym!
All too often the shorter days find you spending more and more time snuggling on the couch and opting out of a work-out as the night is spent watching the evening lineup on TV. Don’t let the winter blues keep you from the activity that made you feel so good during the earlier months! By maintaining your weekly workout schedule, you’ll continue to progress toward your dedicated fitness goals as well as maintain the gains in strength that have made your daily activities both easier and more enjoyable.
2. Get outside and play!
Although its entrance may be hard to accept, the winter season can offer beautiful scenery and new perspectives on your community. Get outside and enjoy a fresh snowfall by hiking at a metro park, taking the dog on crisp and invigorating morning walk, or having a snowball fight and building a snowman with the kids. Each will increase your calorie-expenditure while being an enjoyable experience as long as you dress appropriately for the weather.
3. Try something new.
Spark your interests for more activity by trying something new this winter. Take up a fun activity class such as yoga or spinning in order to keep your thoughts focused on the excitement of a new experience while pushing yourself to avoid the urge to hunker down and wait out the cold. Who knows, you may even find a new hobby!
4. Take up a winter sport.
With so many calorie-blasting winter sports to choose from, the hardest part may be choosing which one you want to try first. From snow-shoeing to ice skating to down-hill skiing, winter just might become your new favorite season! Each sport offers its own benefits, but the thing they share in common is their ability to get you active all winter long!
5. Keep yourself from feeling ill.
Normally accompanying the change of weather are the weeks of colds and mornings spent in bed with the flu. Avoid the bugs that may keep you from staying active and feeling great by consistently washing your hands with hot, soapy water before eating or touching your face. Continue to drink plenty of fluids this winter as well as maintain your exercise routine in order to keep your immune system strong and your body feeling great!
Cocktail Mingle
Get ready for the social cocktail mingles this week at Columbus Fitness Consultants on January 13th at Lane (Thursday) and January 14th (Friday) at Polaris. It will be from 7:30 to 8:30pm. ”Jerry” (the nutritionist on staff) approved appetizers and drinks will be served. This will be a great opportunity to casually see our facility speak with the training staff and meet the owner Jerry Greenspan. I am sure you know someone in your life that would benefit from the help of a fitness expert so we encourage you to bring any friends or family who might also be interested. During the night we will have a drawing for a door prize. We will take a tour of the studio, be open for questions, and some of your favorite trainers will be there for a meet and greet.
VERY IMPORTANT: RSVP for the event by emailing Margaret Lipp atmar_gl3@hotmail.com or calling 614-537-2992 and letting her know how many you will plan on bringing.
Save Money on Personal Training by Slot Sharing!
Great results can be achieved through personal training, however sometimes budget dictates what we can and can’t afford. To help take away financial stress and allow our customers to afford being able to take care of their health and fitness we are rolling out a Slot Sharing program at our Polaris location.
Here is how Slot Sharing works:
Available Time Slots to train during the week are:
6am 10am 2pm 6pm
7am 11am 3pm 7pm
8am 12pm 4pm 8pm
9am 1pm 5pm
Each time slot will be dedicated to two people to train together at the same time with a personal trainer.
Therefore, allowing the two people to share the cost!
Package Costs
For one month: 8, 45 minute sessions
(2 sessions per week)
1st Month: $99 per person
2nd Month: $149 per person
3rd Month: $149 per person
4th Month: $199 per person
Every month thereafter: $199 per person
This is an excellent option for a person on a budget. Do the math, only $13 a session starting out!!!!
Now there is no reason for you not to be in the best shape of your life.
For questions or to sign-up:
Call 614.888.2994 or email Margaret at mar_gl3@hotmail.com
Yoga is Here!
Starting Saturday January 8th at 10:15 am for five weeks.
We will have some yoga mats on hand but we highly encourage you to bring your own, as we will probably not have enough for everyone.
Get ready for flexibility!
How Much H2O Should I Be Drinking?
What does water do?
The body is made up of roughly 70% water. Water helps to control body’s temperature, lubricates and cushions our joints, and protects sensitive tissues. It also prevents constipation, lessens burden on kidneys, helps dissolve minerals and other nutrients, and carries oxygen to cells. Water is processed by water through urination, perspiration, and bowel movements.
How much water do I need a day?
Water is loss from the body through breath, perspiration, urine, and bowel movements. This water needs to be replaced so the body can function properly. Twenty percent of our fluid intake comes from food. Women should consume about 2.2 liters of water and men should consume about 3.0 liters of water a day. Our ability to sense dehydration increases as we age.
You should drink more water when you sweat during physical activity, are in hot and humid environment, if you are pregnant or breastfeeding, and if you are throwing up are having diarrhea. If not these factors could cause dehydration.
What is dehydration?
It is caused by an excessive loss of water from the body, which causes a rise in blood sodium levels. Water loss is usually accompanied by a deficiency in electrolytes. If dehydration goes untreated it can lead to shock.
To prevent dehydration during working out, you should measure body weight before and after exercise. Drink 1 pint of fluid for each pound lost. You should drink about 17 ounces of fluid about 2 hours before exercise to promote adequate hydration and allow time for excretion of excess ingested water.
Fluid Replacement, not just water?
Addition of carbohydrates to fluid replacement would be necessary in exercise that lasts longer than an hour. This helps prevent fatigue. So when you are on a long run, grab a sports drink.
Can you have too much water?
Excess water can lead to hyponatremia. Hyponatremia is a deficiency of sodium in the blood which can cause cell malfunction or can be fatal. Symptoms can include bloating, puffiness in face and fingers, nausea, vomiting, muscle weakness, headache, and disorientation. Marathon runners can be prone to this. To prevent hyponatremia calculate your “sweat rate” ahead of a race by weighing before and after exercising for half an hour at the pace and under the conditions anticipated in the race. For every pound lost through sweating, the racer should drink a pint per hour during the race.
Overcome Your Sedentary Job
Do you sit at a desk all day, in front of a computer? The most movement you get all day is getting up to go to the restroom? Studies show that sedentary jobs lead to unhealthy snacking, and decreased physical activity. With these two factors alone your job is adding on the pounds.
Don’t let your job get in the way of leading a healthy life.
Here are some tips:
1. Don’t eat at your desk. If you are hungry eat in the break room. This prevents mindless eating!
2. Every hour take a lap around the office and get up and stretch.
3. If you are on a phone call make it mobile by using your blue tooth. Take a walk while talking with clients or making dinner plans for the night.
4. Keep healthy snacks in the lunchroom to avoid the doughnuts, cake, and vending machines.
5. Drink plenty of water. Avoid the high cal coffee/smoothie drinks and pop.
Besides just getting moving and not overeating at work you should workout either before or after work. Keep clothes and shoes packed everyday. Make a plan and commit to it. For example, if you have an appointment to see your trainer every Tuesday and Thursday before or after work, make it a point to stay consistant and do your cardio at that same time on Monday, Wednesday and Friday. This helps keep a routine, so it becomes like brushing your teeth. You do it everyday! So get moving and don’t let your job make you fat.
What Does it Take to be a Trainer?
What do you look for? Certifications? Degrees? Experience? Muscle heads? Or just the title “Personal trainer”?
To get the title personal trainer most people will take a test from a book they bought and they are golden. Most don’t have even a college degree! These are not the qualified personal trainers. Make sure you look for more.
To become a “qualified” personal trainer you first have to complete a bachelor’s degree in exercise physiology/science. To complete this degree one has to complete courses in anatomy, physiology, kinesiology, biomechanics, etc. This is just the ticket to the dance. Obtaining a certification or courses specific to personal training is next. At Columbus Fitness Consultants the trainers complete an internship with Jerry Greenspan, the owner of the company. Jerry has degrees in mechanics of human movement, human nutrition, and physical therapy as well as an extensive background in exercise physiology and is trained in muscle activation therapy. He also holds dual undergraduate degrees in engineering and pre-medical sciences. Jerry ensures the trainers are knowledgeable and capable of demonstrating the exercises correctly, understand how the muscles work during each exercise and how to change the exercise according to each individuals needs.
This hands-on course/internship is just the beginning. Experience is the next thing to look at. Like everything in life we get better the more experience we have. Columbus Fitness Consultants offers Junior, Senior, and Premier trainers. To be promoted to Senior or Premier level the trainers have to take the internship written and oral test on anatomy and biomechanics again… and pass 
So next time you are looking for a trainer make sure they are educated and experienced. (Also fun wouldn’t hurt either
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