Finding The Right Home Exercise Equipment For You

We all want to be healthier and more active.


The hard part is finding the time. You don’t want to spend money on a gym membership you’ll never use. If you have exercise equipment at home, however, you can get a quick workout whenever you have a spare 15 minutes.


The real trick is finding the right equipment for you. These tips should help.


  • Test it for comfort. Comfort is an important factor for a number of reasons. If it’s not comfortable, you won’t use it. Second is safety. If the machine is uncomfortable you’re at risk of using it wrong, which can lead to injuries.


  • Don’t buy what you won’t use. Even the most state of the art home gyms are useless if they don’t get used. Be sure to only get equipment you will use on a regular basis. Anything else will be a waste of money.


  • Know your space. Exercise equipment is going to take up some space in your home or apartment, so you should calculate exactly how big a piece of equipment can be before you buy it. Measure out your space first, and don’t forget to give yourself a little extra room for safety.


  • Make sure it’s the right size for you. If you are in the market for treadmills, be sure the belt is long enough to accommodate your stride. A model that is too big will waste valuable space in your home, one that is too small will make it useless for you.


  • Know your limits. If you are not deeply immersed in the world of fitness and exercise, it’s best to start modestly. Get yourself in the swing of things, and choose equipment that only just a little more than what you’re capable of doing. You can always scale up as you go.


And the most important tip of all? Be safe!

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Easy Tips For People Trying To Get Back Into Shape

If you’re like many Americans, you’ve fallen behind when it comes to staying active. We know the feeling!


But if you want to change things, you need to get to work.  Before you begin the tough work of getting active again, however, you have to lead a healthier lifestyle. Here are four ways to help you get there:


1) Have A Healthy Diet


All fitness begins with a healthy diet. Food is your fuel. You need to keep yourself fueled up with healthy food, because no matter how good your workouts are, if you’re eating poorly you won’t make progress. Stay focused on a balanced diet that includes fruits and vegetables. Smart eating habits will make your workouts much more effective!


2) Prepare Your Food Ahead of Time


Preparing your food ahead of time is a great way to ensure you eat healthy. It will stop you from running out to a fast food joint when things get busy. It also offers you more time to consider what you’ll be eating, helping you make better choices.


3) Adjust Your Portions


You could have the healthiest lunch imaginable, but if you’re eating twice as much as you should you’re defeating the purpose of a good diet! Eat pasta portions that are about the size of your fist, aim for meat portions that are no bigger than your palm, and eat fruit/vegetable portions to match. Also, use small plates and bowls. The larger the plate, the more people tend to serve themselves.


4) Build Muscle Mass


Losing fat is only one part of getting fit. Building muscle is important, too. Increase your protein intake, then do workouts. Soon, your fat will start to be replaced with muscle.


Keep this stuff in mind and no matter what your goal is, you’ll get there.

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Best Exercise Equipment For Home Use

These days, people are choosing to skip the monthly membership at their local gym and are instead getting fit at home. If you are in the market for fitness equipment, here are some of the most common types:


Spin Bikes- You probably know them as stationary bikes. These can be found in thousands of gyms and homes across America. These days, a spin bike can measure your speed, distance, time, calories burned, and more. They even come with pre-programmed “routes” to help with your training.


Treadmills – A treadmill is one of the most easy to use pieces of exercise equipment. It’s a motorized belt that lets you run, jog, power walk or walk in place. New models will even have computers that measure your mileage, calories burned and so on.


Elliptical Trainers –An elliptical trainer is a cross between a ski machine and a stair stepper. This equipment provides a low-impact workout. They are great for cardio and general toning, and are a great option for people who have the space.


Recumbent Bikes –These are similar to bikes, but you’re sitting in a reclined position, with the pedals on the same level as your hips. They provide a good workout and are recommended for people who stand or sit straight all day on their job.


Rowing Machines –This piece of fitness equipment simulates rowing a small boat. These machines build endurance and provide a great upper body workout perfect for toning and cardio.


Other equipment – The above is only the start when it comes to what is available for home gyms. There are countless pieces of equipment that allow for just about every kind of workout you can imagine.


The most important thing to remember is that your safety is paramount. Buy equipment that you know how to use, and when you do use it, use it safely. Fitness is pointless if you’re inuring yourself while getting fit!

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Why Drinking Water Is Good For You

Drinking water is an incredibly important and often forgotten part to a healthy day. Water is essential for healthy muscles and preventing muscle injuries because muscles require water to be flexible. Water is also needed by the blood, since it helps to promote fluidity in the muscle itself. The problem that many individuals have is that they do not know how much water to drink every day. There are a few different answers to a question that might seem quite simple.

The amount of water you drink depends solely on your age and current activity level. Healthy and sedentary adults will need about eight glasses of water each day, each glass holding about eight ounces of clean water. If you are an active adult who sweats a lot while working out or you have a job that requires you to be physically active, you will need to drink a lot more. Also, elderly people should be drinking more every day since dehydration is incredibly common among those who are aging.

In general, the more water that you drink, the better. Water is essential for life and muscle activity. People who are dehydrated will often find that it is difficult to move around very much because they simply feel lethargic all of the time. You may have even visited our office for a chiropractor in Old Bridge who recommended drinking more water. The amount of water you should be drinking should be discussed with your doctor. Only a professional healthcare expert will be able to tell you how many glasses of water you should be drinking every day considering your current age and the state of health you are in.


Water will not solve everything, of course. For readjustments, therapeutic massages and more, call Plaza Chiropractic at (732) 723-0023. “Like” us on Facebook for health tips, specials and more!

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Learning About Spinal Manipulation

Spinal manipulation is a therapeutic intervention performed on spinal articulations which are synovial joints. These articulations in the spine that are amenable to spinal manipulative therapy include the z-joints, the atlanto-occipital, atlanto-axial, lumbosacral, sacroiliac, costotransverse and costovertebral joints.


Spinal manipulation is a therapeutic intervention that has roots in traditional medicine and has been used by various cultures, apparently for thousands of years. Hippocrates, the “father of medicine” used manipulative techniques, as did the ancient Egyptians and many other cultures. A modern re-emphasis on manipulative therapy occurred in the late 19th century in North America with the emergence of osteopathic and chiropractic medicine. Spinal manipulative therapy gained recognition by mainstream medicine during the 1960s.

Current providers

Spinal manipulation is now most commonly provided by several health care disciplines. In North America, it is most commonly performed by chiropractors, osteopathic physicians, occupational therapists and physical therapists. In Europe, chiropractors, osteopaths and physiotherapists are the majority providers, although the precise figure varies between countries. In 1992, chiropractors were estimated to perform over 90% of all manipulative treatments given for low back pain treatment.


Manipulation is known by several other names. The British orthopedic surgeon A. S. Blundell Bankart used the term “manipulation” in his text Manipulative Surgery. Chiropractors often refer to manipulation of a spinal joint as an ‘adjustment’. Following the labeling system developed by Geoffery Maitland, manipulation is synonymous with Grade V mobilization. Because of its distinct biomechanics, the term high velocity low amplitude (HVLA) thrust is often used interchangeably with manipulation.

The effects of spinal manipulation have been shown to include:

  •     Temporary relief of musculoskeletal pain
  •     Shortened time to recover from acute back pain
  •     Temporary increase in passive range of motion
  •     Physiological effects on the central nervous system (specifically the sympathetic nervous system)
  •     Altered sensorimotor integration

Back pain

In 2007 the American College of Physicians and the American Pain Society jointly recommended that clinicians consider spinal manipulation for patients who do not improve with self care options. Reviews published in 2008 and 2006 suggested that SM for low back pain was equally effective as other commonly used interventions. A 2007 literature synthesis found good evidence supporting SM and mobilization for low back pain.

Neck pain

There is moderate- to high-quality evidence that subjects with chronic neck pain, not due to whiplash and without arm pain and headaches, show clinically important improvements from a course of spinal manipulation or mobilization.

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