Small Group Training at Scholls Physical Therapy

Therapeutic Associates Scholls Physical Therapy is pleased to announce we are now offering Small Group Training classes. Join us Tuesdays and Thursdays at noon for a fun and challenging small group workout. Workouts allow for a variety of fitness and skill levels.

 
CLASS DETAILS:

DAYS & TIME: Every Tuesday & Thursday / 12pm (Noon)

LOCATION: Therapeutic Associates Scholls Physical Therapy

COST: $75 for a 6 Day Punch Card / $15 Drop-in Rate

Please contact Annett Garske for more details: pts4fitness@icloud.com
 

What is Your Metabolic Rate?

Wouldn’t it be great if you could make it simple and easy to maintain your target body weight? The great news is that there are a few basic principles at the core of each weight maintenance
program that can work for everyone. Whether you want to maintain your current weight or trim a few pounds, here are a few tips to stay healthy and on target.

Let’s talk about the basics first. The human body is always burning calories, even while sleeping. Calories burned at rest are used to complete essential functions, such as cellular respiration, maintaining body temperature, delivering blood and nutrients to tissue, and repairing cell damage.

The amount of calories your body burns at rest in one day is known as your Basal Metabolic Rate (BMR). Each individual has a unique BMR because the rate is based on a number of variables, including age, genetics, gender, weight, body fat, and diet.

FORMULA ONE: Basal Metabolic Rate (BMR) is the amount of calories an individual will burn at rest in one day. Use the following formulas to calculate BMR for Men and Women.

BMR FOR MEN = 66 + (6.23 x Weight) + (12.7 x Height) - (6.76 x Age)

BMR FOR WOMEN = 655 + (4.35 x Weight) + (4.7 x Height) - (4.7 x Age)

(Note: Weight in pounds / Height in inches / Age in years)
 

To calculate how many calories you burn in one day— a value known as your Total Daily Energy Expenditure (TDEE) — you will also need to factor in the amount of physical activity you get during the week. If you want to maintain your current body weight, you will need to consume no more or less than the number of calories you burn each day.

FORMULA TWO: Total Daily Energy Expenditure (TDEE) is the amount of calories an individual must consume daily to maintain their current body weight. Use the following formulas to calculate TDEE based on the amount of exercise completed each week.

SEDENTARY = BMR x 1.2 (Little or no exercise / Desk job)
LIGHTLY ACTIVE = BMR x 1.375 (Light exercise / Sports 1-3 days/wk)
MODERATELY ACTIVE BMR x 1.55 (Moderate exercise / Sports 3-5 days/wk)
VERY ACTIVE BMR x 1.725 (Hard exercise / Sports 6-7 days/wk)
EXTREMLY ACTIVE BMR X 1.9 (Hard daily exercise / Sports and physical job / 2x day training, i.e. marathon, contest, etc.)

TIP ONE: To Lose Weight, Eat Less and Burn More

In order to lose weight you must have a calorie deficit,which means you need to burn more calories than you eat. There are approximately 3,500 calories in one pound of stored body fat. To lose one pound, you will need to have a deficit of 3,500 calories. The best goal is to have a small calorie deficit each day. If you calculate how many calories your body requires each day (TDEE), experts recommend subtracting 15 to 20 percent from that total to determine a healthy estimate for daily calorie consumption. Results should be monitored and adjusted according to each person’s metabolism.

TIP TWO: Use Weight Training to Increase Metabolic Rate

One simple way to increase your BMR is to increase your lean body mass through resistance training. Fatty tissue is easy for your body to maintain, muscle is not. Muscle demands high calorie consumption to circulate blood, exchange gases, restore nutrients, and regulate temperature. If you increase your muscle mass and decrease your body fat, you will burn more calories while relaxing, sitting at your desk, flipping through magazines, and even sleeping. Men are known to have a higher lean body mass, which is why their BMR is typically higher than women by 10 to 15 percent.

TIP THREE: Exercise to Increase Energy Expenditure

By increasing the amount of activity you get each week, your body burns more calories. For example, a person with a BMR of 2,000 calories will burn 2,740 calories each day if they exercise one to three days per week. This same person can burn 3,450 calories each day by increasing their routine to six or seven days per week. Weight management is not just about your diet, it is about balancing exercise and calorie consumption so you stay fit and healthy. (To see how these numbers were calculated, use the information provided in FORMULA TWO above).

TIP FOUR: Avoid a Low-Calorie Diet that will Decrease Metabolic Rate

If you cut calories too fast, your BMR can slow down by 20 to 30 percent, meaning your diet is preventing you from burning calories. With an overly restrictive diet, your thyroid does not work properly, metabolism will slow, and lean body mass will be lost. The American College of Sports Medicine (ACSM) cautions to NEVER drop below 1,200 calories a day for women and 1,800 calories a day for men. The best approach to reaching an ideal weight is to keep the calorie deficit small and increase your weekly activity level.

If you have questions or concerns about what exercises to do, consult your local Physical Therapist.

Benefits of Strength Training

What is a good definition of being physically fit? Someone once defined it as, “Being fit enough to do the things in life that you HAVE to do, with enough energy left to do the things in life that you WANT to do”. Strength training is an essential component to being physically fit. Often cardiovascular training is a major focus of one's routine. While it has significant benefits to our overall health and can help train for specific endurance events, strength training is an often overlooked and misunderstood component on our road to fitness.

Strength training is not reserved for body builders or professional athletes.  A well-designed strength training program can provide the following benefits:

1. Increased strength of bones, muscles, tendons and ligaments – Strength gains reduce risk of injury as well as Osteoporosis.
    
2. Increased muscle mass and improves Metabolic Rate - Most adults lose about 1/2 pound of muscle per year after the age of 30, largely due to decreased activity. Muscle tissue contributes to calories burned at rest (Basal Metabolic Rate/BMR) and as muscle mass increases so does your BMR.
    
3. Improved balance and coordination - Builds confidence with movement, decreased injury and reduced incidence of falls.
    
4. Improved daily function - Improvements in strength make performing daily tasks easier and less taxing.
    
5. Helps improve overall health and wellness - Strength training helps fight obesity, back pain, depression and arthritis.
    
6. Improves sleep quality and patterns.

American Council on Exercise recommends 1-2 sets of 8-12 repetitions of exercises that include all the major muscle groups (squats, lunges, rows, etc).  Once you can perform 12 repetitions with ease, increase the resistance by 5-10%.  You can also vary your workout with changing the speed of movement or adding direction.  A good goal is to exercise each muscle group at least two times per week with rest periods between workouts.  Strength training can have endless challenges by using a variety of modalities.  Dumbbells, stability balls, medicine balls, resistance bands and cables can all be used to create new challenges.  Strength training combined with cardiovascular training, flexibility and balance training will give you the benefits of a total fitness program.

A great way to start your program is to consult with a “certified” fitness professional. American Council on Exercise (ACE) and American College of Sports Medicine (ACSM) are excellent resources to find knowledgeable trainers that can help you build a successful and safe program. Click on the link below to explore an ACE designed total body workout for ideas. Remember is it always advised to consult your physician prior to starting any fitness program.

WORKOUTS & PROGRAMS :: TOTAL BODY >

Spring is Almost Here...And so Are the Weeds!

Spring yard work and you.  How to keep your body healthy, while beautifying your yard!

Well it’s that time again here in Oregon. Sure it’s still raining and stormy (it’s Spring in Oregon after all), but we also have that elusive sun visiting us much more often. Flowers are starting to peek out after their winter hibernation, weeds are multiplying, trees and shrubs are overgrown. What will you do? Of course! You have to take control of that jungle you call a yard and get to work.
 

That is where we come in. Around this time of year, we at TAI Scappoose Physical Therapy see an influx of the injured yard warriors. We see everything from knee to low back to hand injuries, simply because Spring cleanup is here you have to answer the call to be out in your yard. But this year will be different because this year you will take care of your body so that your yard looks as good as you feel.
 

Here are our suggestions to keep you safe, healthy, and enjoying the upcoming Spring season:

1. DO NOT BEND AT THE WAIST. This is the #1 cause of yard work injuries. Sure every now and then it’s okay to pick up a leaf, but for extensive yard work and gardening you want to use your legs.
    
2. BEND AT YOUR KNEES or kneel on the ground if you are going to be weeding or working low for more than 10-20 minutes.
    
3. TAKE BREAKS from bending and stand up tall or even extend your back a few times. Also if you are squatting and walking around a little bit to keep your joints lubricated and keep them from feeling stiff.
    
4. DON'T TWIST YOUR BACK. If you are lifting bags of fertilizer or shoveling, again use your legs. Pivot your feet, bend your knees.
    
5. PROTECT YOUR JOINTS. If deep squatting or kneeling hurt, get a small bench or gardening pad you can use to protect your joints.
    
6. USE ICE. If your knee is a little sore from a day in the yard, try ice that night 15-20 minutes to decrease the likelihood of inflammation.

Workout of the Month

Spring is in the air and that means track and field season is also beginning.  American Council on Exercise has developed a fun, progressive and challenging track and field inspired workout that you can do almost anywhere.  Workouts include both strength and cardiovascular based sessions. Click the link below to explore these four great workouts.

WORKOUTS & PROGRAMS :: TRACK AND FIELD >
 

Recipe Reform :: Quinoa Chili

INGREDIENTS:

Produce
1 can (15 oz) - Black Beans
1/2 cup - Cilantro
1/2 tsp - Coriander (ground)
1 1/2 cups - Corn (fresh or frozen)
4 cloves - Garlic
1 can (7 oz) - Green Chiles
2 cans (15 oz) - Kidney Beans
1 Lime (juice)
2 cans (14.5 oz) - Tomatoes
1 3/4 cup - Yellow Onion (diced)

Condiments
1 can (15 oz) - Tomato Sauce

Pasta & Grains
2 cups - Quinoa (cooked)

Baking & Spices
1/2 tsp - Cayenne Pepper
2 1/2 tbsp - Chili Powder
2 tsp - Cocoa Powder
1/2 tsp - Granulated Sugar
1 1/2 tsp - Paprika
Salt & Freshly Ground Black Pepper (to taste)

Oils & Vinegars
1 tbsp - Olive Oil (extra virgin)

Nuts & Seeds
2 tsp - Cumin (ground)

Liquids
1 1/2 cups - Water

DIRECTIONS:
 

Heat olive oil in a large enameled cast iron pot over medium-high heat. Once oil is hot add onion and saute until tender, about 4 minutes, adding in garlic during last 30 seconds of sauteing. Add in diced tomatoes, tomato sauce, cooked quinoa, water (start with 1 1/2 cups then add more later if desired), green chiles, chili powder, cumin, cocoa, paprika, sugar, coriander, cayenne pepper and season with salt and pepper to taste. Bring mixture just to a boil, then reduce heat to a simmer, cover pot and allow to simmer 30 minutes.

Add in all beans, corn, cilantro and lime and cook until heated through. Serve warm with optional toppings and sides (cheddar, sour cream, diced avocados, saltine crackers or tortilla chips).

COOKING CLASSY :: QUINOA CHILI >