Rising Sun Physical Therapy February 2020

February 2020

MaximizeYourGains And Optimize GymTimeWithThese Tips

According to The New York Times, muscle mass starts diminishing during your 30s and keeps diminishing over time, even if you stay active. Given that greater muscle mass can help prevent chronic diseases and improve your overall health, it’s no surprise that the federal government recommends incorporating two sessions of strength training into your weekly exercise regimen. The benefits of strength training are broadly accepted and understood, but what scientists don’t agree on is how to weight train. Traditional weightlifting wisdom tells you that the best way to get stronger is to lift the heaviest weight you can 8–10 times in a row to optimize gains in both strength and muscle size. But researchers at Ontario’s McMaster University challenge that wisdom. Their study (which focused on men) found that gains in both strength and muscle size were the same, regardless of if the men did 20–25 reps with lighter weights or 8–12 reps with heavier weights. The number of reps compensated for the heftiness of the weights and vice versa, and the total amount lifted and subsequent muscle fatigue is what drove muscle growth.

So, what does that mean for your own workout routine?


Loading up the bar with a daunting number of pounds or grabbing the huge dumbbells can officially be a thing of the past. Some people prefer to lift large loads, but if you find that intimidating, you can stick to your lighter weights. Just be prepared to do more reps. That said, exclusively focusing on high-rep workouts can lead to injury and burnout. To optimize gains and avoid injury or burnout, mix up your schedule by doing both high-weight, low-rep days and low- weight, high-rep days. By switching back and forth, you’ll always be fatiguing your muscles and maximizing your weightlifting benefits.


More often than not, most people who attempt to implement a weightlifting regimen into their routine do it poorly. According to The New York Times, most people aren’t lifting enough weight to see gains.

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One study found that women lifted only about half the weight they needed to see considerable improvements.

If you’re not sure whether you could be going a little harder, consider working with a trainer certified by the National Strength Conditioning Association. By working with trainers who have studied exercise, you can develop a program that provides the right mix of heavy and light days, continually adjusts as you get stronger, and emphasizes injury prevention and proper form. Strength training is one of the most powerful tools we have to delay aging and prolong good health. The skeletal muscle we build at the gym can help lower our blood pressure, improve insulin sensitivity, and shed excess pounds. Don’t be fooled by all the misinformation out there; there are plenty of organizations with certified personal trainers who can help you learn everything you need to know to get those gains.

AWORLD OF YOGURT A Look at 3 Types of Yogurt

If you walk down the yogurt aisle of any store today, you’ll see more varieties than ever before: Greek, Australian, Icelandic, whipped, and probiotic-packed—not tomention yogurts made with soy, coconut, and almondmilks. And, of course, you have all the classic yogurt brands and tons of flavors to choose from. But what’s the difference between all of these yogurt varieties?What sets Greek apart from Australian?What is unique about Icelandic (Skyr)?We’ve gone ahead and broken it down for you. Greek yogurt is one of the more common varieties on the market. It’s typically a thicker consistency with roughly double the protein of traditional, strained yogurts. Most brands of Greek yogurt have less sugar and fewer carbs, as well as fewer ingredients overall. A high- quality Greek yogurt will typically only have 3–4 ingredients: milk, live active cultures, and any flavorings (vanilla, honey, fruit, etc.). If you

see any fillers like corn starch or corn syrup listed on the ingredients label, it’s probably not the real deal. Australian yogurt (or Aussie yoghurt) is newer tomost stores, and one of the biggest brands in the U.S. is Noosa. Because it’s typically made with whole milk, it’s rich and creamy—you won’t be saving any calories here. It’s not quite as thick as Greek yogurt, but it’s not runny either. It’s often described as silky smooth and sweeter than other varieties of yogurt, thanks in part to the whole milk. Honey and fruit mix in exceptionally well, and like Greek yogurt, this variety is packed with protein. Skyr , often referred to as Icelandic yogurt, has a lot in common with Greek yogurt in terms of consistency and protein content, but it’s actually not a yogurt at all. It’s a cultured dairy product classified as“fresh sour milk cheese.”But don’t let that put you off. It’s thick, smooth, packed with nutrients and probiotics, and lower in sugar than

traditional yogurt. Skyr is most commonly made with skimor low-fat milk, but since it has gained global popularity, you can find varieties made with 2% and whole milk, too. Yogurt (dairy and nondairy) is a rich source of gut-healthy probiotics, and while there are some differences in terms of texture, flavor, and nutritional content, any of these three types are a great choice for your diet.

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The Secret to Living a Longer, Healthier Life

The human brain is an incredibly powerful organ. It solves complex problems, recalls forgotten memories, and triggers a dizzying array of emotions. But its most incredible power is the effect it can have on the rest of the body. When it comes to love, well, our brains certainly love it, and our bodies reflect that. LESS STRESS Human beings thrive on a sense of connection and belonging, and studies have shown that love actually has positive effects on a person’s physical health as well as mental. The security and commitment felt in a loving relationship are shown to reduce stress by stunting the production of cortisol, the body’s stress-inducing hormone. Less stress means lower blood pressure, a healthier heart, and a lower risk of stroke, especially in men. HEALTHIER IMMUNE SYSTEMS Researchers at Carnegie Mellon University found that calm, happy people can fight common colds and the flu more easily than those who are anxious or depressed. The physical benefits of love even go as far as healing wounds quicker. Small injuries inflicted on a wide test group at Ohio State University Medical Center healed nearly twice as fast on people who experienced consistent warmth and care than those who experienced hostility. In fact, the latter group needed almost a full additional day to achieve the same amount of healing as the first group.

Being surrounded by love may even save your life. A statistic from the National Health Interview Survey states that single people face a 58% higher risk of mortality. Further bolstering that claim is the Harvard Health Blog, which claims happily married participants experience better health as they age when compared to peers in unhappy partnerships. In fact, the blog asserts, “People in stressful, unhappy marriages may be worse off than a single person who is surrounded by supportive and caring friends, family, and loved ones.” So, it seems the results are in: Loving someone is a healthy lifestyle choice. Even having a strong network of friends and family boosts your odds of living a long life by 50%. So, get out there and make the healthy choice for yourself and those around you by leading a life full of love.


Take a Break!

Chicken dinners are a staple in every American home. This one combines your favorite poultrywith a scrumptious apple cider sauce for ameal that’ll warmyour stomach and your heart. Ingredients Directions Apple Cider Chicken and Brussels Sprouts Inspired by Food Network

1. Heat oven to 450 F. 2. On a baking sheet, toss Brussels sprouts, apples, onion, and rosemary sprigs in olive oil, salt, and pepper. 3. Roast vegetable and fruit mixture until tender, about 25–30 minutes, flipping halfway. 4. Season chicken with salt, pepper, and chopped rosemary. 5. In an ovenproof skillet, heat 1 tbsp butter. Add chicken and cook 6 minutes on one side. Flip and cook 2 more minutes. 6. Pour cider onto chicken. Roast in the oven for 12 minutes. Remove chicken from skillet and let it rest on cutting board. 7. Return skillet to stove onmedium-high and simmer sauce until reduced by half. 8. Swirl remaining 1 tbsp of butter with vinegar,

1 lb Brussels sprouts, halved 2 gala apples, cut into wedges 1 red onion, cut into wedges 2 sprigs rosemary 2 tbsp extra-virgin olive oil Salt and pepper to taste 4 boneless chicken breasts 1 tsp rosemary leaves, finely chopped 2 tbsp butter, divided 2/3 cup apple cider

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salt, and pepper. Slice chicken and divide among plates with roasted vegetables and serve.

1 tsp apple cider vinegar

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Rising Sun Physical Therapy


risingsunphysicaltherapy.com (415) 282-4083 M–F 8 a.m. to 7 p.m.

500 Sutter St. Suite 514 San Francisco, CA 94102


Maximize Your Gains PAGE 1 What’s Your Favorite Yogurt? PAGE 2 The Effects of Love on Your Physical Health PAGE 3 Take a Break PAGE 3 Apple Cider Chicken and Brussels Sprouts PAGE 3 You CANHave FunWhile Working Out PAGE 4

THIS WORKOUT ROCKS! 3 Reasons to Start Rock Climbing

“On belay?”

out your back muscles, biceps, abs, and legs. Research published in The Scientific World Journal found that climbers can burn up to 10 calories a minute — without even getting drenched in sweat during their workout. IT IMPROVES YOUR SHOULDERS AND YOUR MIND! Physical strength alone won’t get you to the top of a wall. Rock climbing is a physical and mental challenge. Some problems call for fancy footwork, creative problem-solving, or going for a rock that seems out of reach. Teaching your mind and your body to work together while rock climbing can also build endurance and reduce stress. IT STRENGTHENS YOUR RELATIONSHIPS. Rock climbing, especially top rope climbing, is one of the best workouts to do with a partner. Top roping is a type of climbing where you strap into a harness, tie yourself to a rope, and climb up a wall while your partner holds

the rope, ready to catch you. In other words, your partner “belays” you. It’s the ultimate trust fall. Facing the challenges of rock climbing with your partner also teaches you how to

“Belay on!”

No, these aren’t strange magic spells. They’re basic safety commands rock climbers use before they start their ascent. Rock climbing as a hobby and a workout has been growing in popularity over the last few years, thanks in part to popular documentaries like “Free Solo” and “Meru.” But if you’re still not ready to chalk up and start climbing, here are a few more reasons to add “belay on” to your vocabulary. IT’S A FUN FULL-BODY WORKOUT. Getting a full-body workout usually means hating every second of it. This isn’t the case with rock climbing, though. Most people take up rock climbing because it’s fun. Reaching the top of a wall is like solving a puzzle with your whole body. That said, fun doesn’t mean easy. An intense climb works

overcome adversity together and improves communication as you both work to conquer the wall. The best part about rock climbing is that it’s easy to try out. Most climbing gyms rent out the supplies you need for a small fee. And with hundreds of climbing gyms open across the United States, there’s no wall blocking the way of you and your favorite new workout.

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