How to Condition and Strength Train Safely

The old saying “No pain, no gain” can be hazardous to your health, especially when starting a new fitness regimen. Rather than push yourself to the max and either burn out or become injured quickly (thereby putting an end to your fitness progress), ICWA would like to help you safely start and maintain your strength training and conditioning workouts. Here’s how…

Understanding Conditioning and Strength Training

First, a word about fitness terms. Often, conditioning and strength training are used interchangeably. Technically, they are two different fitness programs.

    Conditioning refers to the work necessary to achieve a desired fitness goal and/or level of athletic performance. You can condition to improve a wide variety of fitness areas—cardiovascular endurance, muscle strength, muscle endurance, flexibility, balance, etc.

    Strength training, on the other hand, is more limited; it is a subset of Continue reading “How to Condition and Strength Train Safely”

Know When to Get Hot or Cold

Ice packs and heating pads are part of first aid for all sorts of physical pain, and they’re versatile! Headaches, pulled muscles, stiff joints, nerve pain and more can all be treated with the proper use of heat or cold.

The trick is knowing whether to use an ice pack or a heating pad—or even a moist, hot cloth—to handle your pain. Using the wrong treatment can exacerbate the pain and delay healing.

Ice = Injuries

If you’ve just pulled a muscle or sprained an ankle, your best option for immediate treatment is to ice down the area. Ice is best for fresh injuries; it reduces inflammation and reduces pain. Swelling tissues is a Continue reading “Know When to Get Hot or Cold”

The Art of Exercise Science

The human body is basically the same from person to person, isn’t it? Tendons, ligaments, muscle and bone all form the structure that we all live in and utilize. Does this mean that every exercise plan will work the same, regardless of who uses it?

Not at all!

Where the unique patterns come into play is lifestyle, individual styles of movement and the results desired. No two people have the same range of movement or want the same result from their exercise. That’s why we put so much effort into assessments to determine what exercise plan will be most beneficial for each client.

Different Exercises Have Different Effects

Knowing that a push-up will work a different muscle group than a sit-up is almost common sense, but knowing the different sort of weight lifts to work biceps, triceps and deltoids? That requires knowing anatomy, exercise physiology and kinesiology. The art of finding the right exercise for a different client’s need involves knowing how Continue reading “The Art of Exercise Science”