Yonemoto Physical Therapy

A personal fitness trainer, physical therapist or exercise physiologist can help you determine a specific strengthening program.  Although some very generic exercise programs have been developed for the general healthy public, each individual should be cautious and alert in watching for signs of straining and possible injury.  The old adage “no pain, no gain” is not true.  Pain usually means injury has occurred or is imminent if the activity continues.  Your body will adapt and make changes with pain, as it wants to avoid pain in the future.  Your body has to make repairs when cell damage occurs.  This energy could be better spent in building up healthy new cells.

Strength training targets muscle by stimulating the body to add more fibers in a muscle unit, thus making it easier to produce more power in a single contraction. Most commonly weights are used to stimulate the muscle by giving it a bigger load than it normally lifts.  This gives the brain the message that more muscle fibers are needed to lift the load.  Otherwise, the body risks injury and breakdown of muscle tissue if the activity continues.
 
Typical strength training programs involve light to moderate levels of resistance.  Usual routines are 10 repetitions for 1-3 sets, making a total of 10-30 repetitions.  Workouts are scheduled every other day rather than daily to allow the body to replenish stores of energy into the muscle.  Workout routines should include all aspects of the body for a balanced strengthening program unless there are specific weaker areas.  It’s important to start at an appropriate level to minimize the risk for injury.
 
Since muscle is metabolically more active than fat, which means it uses more energy, getting more muscle mass will utilize more energy overall, making fat loss occur more quickly or allowing the intake of more calories.  It also means you have increased ability to do physical activity and have more energy.  You will even burn more calories while sleeping. 

Muscles will also pull on the bone more, stimulating the bone to increase bone density and add more bone cells.  This helps combat osteoporosis and helps prevent pain, weakness and fractures.

Exercise and diet should be considered lifelong habits, something incorporated into our daily routines, just like brushing our teeth.  The body adapts to activity done on a daily basis, and the strength and health of the body will be reflected in how you feel and are able to perform tasks.   Attention to quality will produce healthier states of being.  Perhaps that's the attitude we need to cultivate in all aspects of our lives.


Yonemoto Physical Therapy
55 S. Raymond Ave., Suite 100
Alhambra, CA 91801
PHONE:  626 576 0591
FAX: 626 576 5890

Links:
http://www.yonemoto.com/ - Yonemoto Physical Therapy home page
http://www.yonemoto.com/programs/IMT.htm - Integrative Manual Therapy, a Hands-On Approach
http://www.yonemoto.com/programs/qigong.htm - Qigong to boost the immune system

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