• Running the Right Way - PhillyFIT Magazine

2. Start Slowly: If you haven’t been active in a while, first checkwith your doctor to see if you are ok to start exercising. Once youare cleared, build up your exercise program steadily, challengingyourself more and more each time.3. Use Large Muscle Groups: Perform any functional movementthat focuses on multiple muscle groups. Properly executed squatsand push-ups can challenge the entire upper and lower body. Onesimple exercise is simply sitting down in a chair and getting backup, focusing on pushing your weight through your heels. Whenseated, extend one of your legs and point your toes. Do that forabout fifteen times and then switch legs.4. Warm Up and Cool Down: Warming up and cooling down areextremely important, especially in the mature population. A properdynamic warm-up is done to raise the core body temperature andincrease blood (oxygen) flow to your muscles to prepare your bodyfor physical activity. If you exercise cold, it’s like trying to stretch arubber band that has been in the freezer.A proper cool down is important after you’ve reached your targettraining heart rate to recover gently. The main reason that you are“cooling down” is to slowly reduce your pulse so that you canreturn blood from your muscles to your heart in sufficient quantitiesto rid the muscles of lactic acid (the chemical produced during training).Stopping a workout suddenly lets the lactic acid pool in themuscles, leaving your sore longer and potentially prolonging thenext time you exercise.Additional Information:A wellness-based chiropractor can help you customize a healthy eating plan, exerciseregime, and correct dangerous misalignments in your spine that are causing pain anddysfunction in your body.Dr. Joey Gaglioti is a Corrective Care Doctor of Chiropractic, health and wellnessenthusiast, nutrition guru and the owner of Trinity Chiropractic inChadds Ford, PA. Dr. Gaglioti focuses on an area of Chiropractic calledstructural correction and incorporates a full circle approach to healthdesigned for each individual. It is Dr. Gaglioti’s goal to Inspire and lead othersto live healthier, more proactive lives by means of a natural, holisticapproach. For more information visit Dr. Gaglioti on the webat:www.chaddsfordchiropractor.com. Facial with FreeParaffin Treatmentfor $140Expires 10-31-13.1 Hour Massagefor $65Expires 10-31-13.~ Gift Certificates Available ~16 I PhillyFIT May/June I 267-767-4205 I www.phillyfit.com