Not Just Another Stroll in the Park

Article from Walk About Magazine

Whether you are walking to build strength, lose weight, or improve your cardiovascular health, you shouldn’t just go for a stroll in the park. It is important to vary your intensity to get the most out of your workout.

Humans were designed to be efficient walkers. Compared to other species, we are bipedal (two-footed), we rotate through our trunk, and our hips extend. These three characteristics contribute to efficiency.

However, efficiency and a comfortable pace will not burn many calories or improve strength and cardiovascular health. To achieve these goals, it is important to increase intensity when walking. Periods of high intensity integrated into a 20- to 30-minute brisk walk (ideally, five to six days per week) have been proven to improve aerobic power and leg-muscle strength and reduce diseases such as hypertension, hyperglycemia, obesity, and depression.

There are three convenient ways to monitor intensity: target heart rate or heart beats/minute (bpm), perceived rate of exertion (PRE) scale, and the talking test.

Measuring heart rate (pulse) while exercising is a good way to monitor intensity (if you take heart medication, see below). To take the most accurate heart rate, use a heart rate monitor, or place fingers over the thumb side of wrist or side of neck (near Adam’s apple) and count the number of beats per 20 seconds (multiply by three). At rest, the average heart rate should run between 50-90 bpm. During a warm-up (the first two to five minutes of exercising), your heart rate may go up by 10-30 bpm. During the middle of a workout, aim for training level. This can be measured as 220 minus your age, multiplied by a factor of .65-.85 (65-85% of your maximum). Cool down by decreasing speed and intensity to lower your heart rate to warm-up levels, or just slightly above, during the last five minutes.

If you take heart medication (including beta blockers), then heart rate will not be a good indicator of workout intensity. In this case, use the perceived rate of exertion and the talking test. It is also important to check with your doctor to make sure exercise levels are safe.

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Pole, Pedal, Paddle - Congrats Team TAI ACB

We're proud to announce that team TAI ACB took 1st place in the Co-ed age group (35-39) out of 43 teams in this category! Their winning finish time was 2:09:44. 

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From left to right:

Craig Boswell , PT (Nordic skier), Chris Cooper, PT(biker), Mo Hundley, past PT Aide(alpine skier), Laura Cooper, PT(runner), Krista Cordero, PT Aide (sprinter), Doug Christman, Personal Trainer (paddler)

Father's Day Gift Ideas for the Golfer or Cyclist

With Father's day just around the corner, many are scrambling to find that perfect gift to show how much they love their dad.

TAI at the Athletic Club of Bend offers several great services for the golfing or cyclist dad!

Golf Performance Package

An excellent option to help the golfer fine tune their swing by analyzing biomechanical deficiences. Many package options to fit your golfer's needs.

Click here for more information about our Golf Performance Packages >

CycleFit

A great gift option for the new or seasoned cyclist. Maximize your cycling performance with a one-on-one consultation.

Click here for more information about our CycleFit program >

Therapeutic Associates Physical Therapy Turns 60!

In 1952, Therapeutic Associates Physical Therapy was founded with the vision to help people in safe, caring, and healing environments. Guided by our core values of Excellence, Integrity, Stewardship, and Community, these standards continue to drive our company to this day. It is our honor to continue to serve you, your family, and your neighbors!

If you'd like to learn more about the history of TAI, click here to visit our website >