Avoiding injuries while running on the treadmill

Over the years people have come up with many different ways to increase their cardio but one method that has stayed the same is the treadmill. I see it all the time people will be on their for hours at a time killing themselves only to find out the next day that they can’t even walk because their knees are bothering them. Trust me I’ve been there and done it but I want to help you. Below I will give you some ways to avoid injuries while using a treadmill.

One of the key essential things that people don’t realize when they are running on a treadmill is their posture. Having good posture is essential for proper muscle conditioning. It is important that your body is in a natural position and that your joints are not overextended which would make them under more stress than they should be.

Another key thing that will help you avoid injuries is to minimize your impact while running. It is ideal that people who run on the treadmill should rotate their pelvis with each stride. This way it allows your hip to be pulled back with your leg allowing rotation for the entire lower body. This method allows your body to absorb most of the shock when your feet hit the belt. Also it is important to make sure that your stride is quick and short.

Furthermore, you should listen to your body when running on a treadmill. People often think “if I run on a treadmill I will lose a bunch a of weight” so this thought will drive people to push their body farther than they should and can cause strained muscles or shin splints. It is important when first starting off that you start slow and moderately increase the speed to get your body used to working out. If your body doesn’t feel right that day do not force it it is okay so take a day off and rest.

Lastly I would suggest wearing proper shoes when running on the treadmill. Your shoes should fit properly on your feet and should be able to absorb shock. This will prevent less of an impact on your knees. Also if you can get you a pair that is designed for running specifically.

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Myths that stop women from strength training

The idea of lifting weights has always been an area of concern when it comes to some women. There are a lot of myths out there when it comes to women lifting weights. They are often misinformed on information that is told to them so when it comes to getting in the gym and actually strength training they are often very hesitant to start. If you’re a women reading this and you have questions or concerns about strength training, hopefully I will clear the air for you right now. Let’s get right into some of the myths out there..

Myth- Women who lift weights develop bulky will develop bulky muscles.

Fact- It’s physiologically impossible for most women to bulk up without taking some sort of drug enhancement. Women don’t have enough testosterone which is also known as the “Muscle building hormone”.

2. Myth- Weight training will Reduce flexibility.

Fact- Resistance training can actually increase your joint range and motion flexibility.

3. Myth- If you stop building muscle and then stop exercising your muscle will turn into fat.

Fact- Not possible! Fat and muscle are two different substances, you can’t turn one into the other.

4. Myth- The weight room is an intimidating place and full of men.

Fact- After an orientation to the gym the people in the gym and the gym equipment will be familiar and welcoming. If this still intimidates you though there is women only areas in some gyms that allows you to workout comfortably.

Some of the benefits women receive by strength training is for one, they increase their self confidence and body image. Once you realize that the gym is working for you, you will start to have more motivation in going and feel better about yourself. Secondly it helps you build bones to reduce the risk of osteoporosis. Osteoporosis is a disease in which the density and quality of bone are reduced. As bones become more fragile, the risk of fracture is greatly increased. And lastly it slows down the 8-10% loss of muscle mass that women experience once they hit the age of 40.

If you are reading this and want to jump into strength training right now, the following things I suggest are:

Learn good technique to get the maximum benefit to avoid injury.
Start Slowly with the number of reps, the amount of resistance and the amount of workouts that you do per week.
Use the proper weight where you can barley finish the last 12-15 reps.

I hope this article motivated you to get into the gym and get started. If you have any questions feel free to contact me! For training purposes visit my website qemfitness

Why consistency is greater than hardwork

A lot of people look at the most powerful people in the world and they think wow they must work hard everyday to get to where they are at. Which yes this is the case but what a lot of people over look is the consistency aspect of the hardwork that they are putting in. When you look at some of the great athletes in the world, Lebron James, Kobe Bryant, Stephen Curry these guys are masterminds at their craft but what a lot of people don’t realize is that they do NOT TAKE A DAY OFF. Every day they are in the gym getting shots up working on their craft. When I look at my college basketball career is was not a coincidence that I magically had a career year my junior year. I was literally up everyday before practice shooting at 5 AM. And the days that I had to miss because of the snow, I did form shooting in my room. There was not a day that went by that I did not touch a basketball.

There is power when you are consistent with what you want to do in life. Whether it is lose weight, gain muscle, become a millionaire, become successful at your craft, you have to indulge yourself in this process and make a promise to yourself that you won’t take a day off. Because one thing my pops always told me growing up when I was training is that the minute you take a day off there’s a kid on the other side of the world waiting for you to take a break so he can catch up to your greatness and take your spot in the world. So everyday you have to make sure you live by this thing called consistency. Yes when you first start off there will be a lot of discouragement and a lot of excuses will arise that will want you to take a break. But if you can make yourself become diligent and have will power to resist the temptation of breaking consistency I promise you that your reward will be great on the other side.

Nothing worth having comes easy and it damn sure doesn’t come in a short period of time. But whatever your goals are in life, if you can promise yourself that you can start today and work towards your goal everyday I promise by the end of the month if you are consistent you will see great progress and will feel good about yourself. Stay positive and stay motivated!

Coach Q