Chicago Training Core - Personal Trainer

  Are you missing the connection between dysfunction and occasional aches and pains? 

• Ever had one of those nights when you “slept funny”?
• Had a long day and your back is killing you? 
• Have a few knots in the upper shoulder area?

 Do these symptoms seem to happen a few times a month? All of these are signs of muscle dysfunction. Therapeutic massage can help relieve these aches and pains by using special massage strokes to help relax, spread and lengthen the muscle fibers.  What is muscle dysfunction?Muscle dysfunction does not mean you have a medical disease—it simply means your body is trying to tell you it is in distress. Unfortunately, many of us often ignore these signs and dismiss them as “sleeping funny” or simply “pulling a muscle.” While these things do happen, there is usually more to it than that.  Every day, people injure themselves doing things as simple as getting in and out of their cars. Even walking a large-breed dog can be enough to throw your back out.  Most times, however, muscle dysfunction is caused by an event that might have gone unnoticed or even forgotten, such as a fall, lifting a heavy object at the gym or lifting improperly.  How can massage therapy help?Massage therapy increases circulation to dysfunctional muscles, bringing fresh nutrients into the cells while flushing out toxins and promoting new cellular growth. This can also help increase your range of motion.  Increased range of motion will help the muscles become more flexible, and that leads to increased strength—which is the main objective in restoring proper function.  Muscles are designed to work with—and against—each otherEven though you are not aware of it, your muscles are continually working with and against each other. This is normal when the muscles are in balance. But when one muscle becomes weaker or stronger than its supporting or opposing muscle, an imbalance is created and dysfunction begins.  Dysfunction happens when one or more muscles are stretched for too long, causing fatigue and weakness. Meanwhile, the supporting and opposing muscles try to compensate, causing further weakness and throwing your body out of alignment.  Getting a massage regularly can help correct and even prevent these problems. A minimum of four therapeutic treatments can alleviate most minor issues and restore optimum health. Even more-serious problems can be corrected with proper medical attention and specific massage to the area. Call Chicago Training Core today  773-593-6846 today to schedule a therapeutic massage  

I have been e-mailed & asked this question many times this week. Will creatine help to gain muscle mass? The answer is no! creatine does not help you to gain muscle mass, at least not directly. What creatine does is help you to sustain longer workouts. The way it works is it increases the levels of creatine phosphate [CP] in the muscle, thereby producing more energy, and decreasing fatigue.

The downside is that it prohibits water entering the muscle, which can cause severe muscle cramping, & dehydration, and also contributes to muscle soreness. Muscle soreness is the result of protein synthesis, {protein repairing the muscle} and dehydration. The good news is that your body already produces CP. So how do we produce energy?

Our source of energy is taken from the foods we eat. The human body does not use food in the form that is ingested; rather it is broken down into nutrients to be used, such as carbohydrates, fat, & protein, and is stored in the organs & tissue, which can be later used for energy. CP starts off as pyruvate, which is converted to adenosine triphosphate & CP and is produced in the mitochondria, also referred to as the powerhouse of the muscle cell. The body also produces other various energy systems that all result from the initial production of CP, adenosine triphosphate [ATP] & pyruvate. Those sub systems however, are aerobic in nature, and therefore do not come into play for this discussion.

The body uses nutrients in a hierarchy, though no one is more important than the other, and it is important to know what that order is, so that you can plan your energy requirement needs, according to the type of training you are doing. First we use carbohydrates, secondly fat, third protein. Protein can be used as fuel, and in some cases is, when all other energy sources are depleted, though it is not recommended; because it is an inefficient source of energy; and keep in mind, anaerobic exercise {weight lifting} does not burn fat.

The most important thing to consider before taking creatine or any other supplement, or worse, steroids is what effect it will have on your hormonal system! Nature intended our bodies to exist in a homeostatic state. Taking any of these supplements alters that state; and may cause serious undesired effects. So unless you are a professional body builder, or power lifter, and are under the supervision of a dietician or nutritionist, do not attempt to prescribe these supplements to yourself. If you want more energy for your workouts, eat more carbs! Your diet should consist of 55%-65% carbohydrates daily anyway!.

If you are considering hiring a private personal fitness trainer in the Chicago, Illinois area, contact us at 1.773.593.6846

Recently I was asked which is better, the Elliptical or the Treadmill? This is a question that has been asked for years, and while the consensus has been that the Treadmill gives you a better workout because you are working harder, that is true. You are working harder! In April 2006 clinical studies concluded that the human body burned the same amount of calories on the Elliptical as the Treadmill. How can it be? The laws of Physics. Work equals force times distance, and if you are like most when you run you may not be the most efficient you can be in your effort. The term “exercise economy” in the exercise world means minimizing wasted movement. You may be wondering how can that be done? After all I’m running right?

Unless you are an accomplished runner or professional athlete you may not know what wasted movement is, wasted movement while running happens three ways, The first is the long stride. The longer your stride is the more work you are doing, to achieve your goal. The second is stride frequency, slower leg movement tends to go hand in hand with longer strides. Third is bouncing or hopping while running. Each of these habits is at an energy cost. To reduce this effect try these tips on your next run. First try to take shorter steps and increase the frequency of your stride {faster steps}. At first it will feel like you are doing more work, and at times you will forget the technique, so with that in mind start out in intervals of maybe 2 minutes or as long as you can then go back to your regular pace. Remember work equals force times distance, shorter steps means less work. Next, try not to bounce. The best way is to pretend you have a book on your head that you don’t want to fall off, you might even picture a speed walker in your mind, you know the way some of them look like they’re gliding across the ground with little impact. Again try to maintain that posture for 2 minutes or as long as you can before giving in to the temptation of bouncing.

On the other hand, if you are not a Marathon runner or training for a running event, or if you have Back, Hip, Knee, or Ankle issues then the Elliptical machine may be the answer for you. Training on a Elliptical can be easier on the joints because of the fluid motion, your body stays in contact with the apparatus greatly reducing the jarring effects of impact The impact on your joints from the pounding of running can be 4 or 5 times greater than your body weight, meaning a 130lb person will experience forces up to 650lbs, jolting through their body! You also have the benefit of multi-joint exercise just like running. And if you’re in the market for purchasing a Treadmill or Eliptical Machine most Ellipticals are cheaper!

So there you have it. Back to square one, but at least now you can make a better informed decision on which is better. The Elliptical Machine or the Treadmill.

For exercise ideas visit www.chicagotrainingcore.com go to ‘Client sign in’ & click the link under “enter site”

If you are considering hiring a private personal fitness trainer in the Chicago, Illinois area, contact us at 1.773.593.6846.