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The Fast Lane

Driving fast is not necessarily a good thing. We want to get where we're going as quickly as possible, but we also want to arrive safely. If we drive too fast, we may encounter all sorts of problems. If we drive too slow, we're wasting time and may be causing traffic problems behind us. These competing considerations will both be fulfilled by maintaining an average velocity that is at or close to the posted speed limit. We want to find the "sweet spot," the happy medium that both saves time and helps keep us safe.

The same principles may also be applied when we're exercising. We want to improve, get stronger, and build more endurance as soon as we can, while simultaneously avoiding injury and staying healthy. Very often, these goals may conflict. It's important to ensure that we're exercising efficiently and making certain we're deriving the greatest benefit from our exercise time. These benefits are obtained by a steady approach, one that focuses on incremental gains accomplished over time.1

It's natural to want to arrive at a desired outcome quickly. But as with any other form of training, whether learning to play the piano or becoming a competent chess player, substantial time is required to produce long lasting results. In the case of exercise, trying to hurry the process will usually cause an injury. You'll be set back at least weeks, if not months, and you'll have to start over, pretty much from the beginning.

For almost all of us the "tortoise" approach, rather than that of the "hare" in the well-known fable, will produce the health benefits we're hoping to achieve from our daily exercise. If you've never walked before and want to incorporate this aerobic activity as part of your exercise routine, start with a 10-minute walk. This doesn't sound like much, but that is precisely the point. Start by doing a little and build up gradually and consistently. Within 6 or 8 weeks you'll be doing 30-40 minute brisk walks several times a week, which will represent a very good aerobic exercise program. Incorporating strength training into your routine will employ a similar method. For each of your exercises (such as bench press, one-arm row, squat, toe raise, shoulder press, biceps curl, and lying triceps press), begin with a weight with which you can comfortably do 10 repetitions. If you can't do 10 reps, the weight is too heavy. Start with that weight and do 3 sets per exercise. Build up gradually by increasing the weight by 5%, if possible, each week or every 2 weeks. After 10 to 12 weeks you'll be noticeably stronger and your metabolism will begin to be more efficient.2,3

By progressing slowly and steadily, you will build a solid base and make consistent and possibly substantial gains in your exercise routine. You will get where you want to get safely and effectively. The long-term outcome will be enhanced health, wellness, and well-being.


1Marongiu E, Crisafulli A: Cardioprotection acquired through exercise: the role of ischemic preconditioning. Curr Cardiol Rev 10(4):336-348, 2014
2Huxel Bliven KC, Anderson BE: Core stability training for injury prevention. Sports Health 5(6):514-522, 2013
3Granacher U, et al: The importance of trunk muscle strength for balance, functional performance, and fall prevention in seniors: a systematic review. Sports Med 43(7):627-641, 2013

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Monday:

2:00 pm-6:00 pm

Tuesday:

1:00 pm-6:00 pm

Wednesday:

7:30 am-12:30 pm

Thursday:

1:00 pm-6:00 pm

Friday:

7:30 am-12:00 pm

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Testimonials

Reviews By Our Satisfied Patients

  • "I can't believe how professional, efficient, and effective the entire staff is at CHAWC. I am out and on my way to work in a short time, while achieving maximum results."
    Jodie Richmond, VA
  • "Dr. Jo has been such a blessing and resource for my health and my back. I have been doing chiropractic for about 15 years, and Dr. Jo's treatments and home therapies have seriously changed my life and my back and neck in the past year. I am in awe of how much better I feel overall and so appreciate their dedication to my health and well-being!"
    Joy
  • ""I have suffered from lower back and sciatica pain for over two years now. Prior to my visit to this practice, I have been x-rayed, tested, MRI, countless specialists visits and not to mention the costs associated with all of that. I have been in chiropractors' offices before and they usually adjust my back and the pain decrease for a day or two but never goes away. Dr. Cally was thorough, knowledgeable in her specialty, and kind. Although, I was skeptical at first but, Dr. Cally's knowledge put me at ease. Needless to say, now I am pain free. Not only she is good with her patients but once you walk-in that office you will feel the good vibe from her staff (happy employee means happy customer), which tells me she is treating her staff good as well. Thank you, Dr. Cally for all you do. You and your practice are hard to find these days. Keep up the good work.""
    Dr. Beygatt, PhD
  • "I can't say enough good things about Dr. Jo and the rest of the staff. I've never enjoyed a medical treatment so much. Every time I come in, I feel like I'm seeing good friends. Chiropractic Care has changed my life for the better, and I believe the philosophy at CHAWC has been key to my success. I have recommended CHAWC to many and will continue to do so!"
    Sunni
  • ""Dr. Cally Parks has so greatly impacted my overall well being! Her thorough and compassionate care has lead me to feeling my best. I highly recommend her to anyone with any back or hip pain.""
    Megan