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Weigh in with Great Workouts and Chiropractic Support

By Sandy Schroeder

As the New Year approaches, this may be the best time to line up some great strength training sessions, teamed with chiropractic support.

The Joint Chiropractic clinic near you staffs a wellness center that's geared to help you keep your fitness on track.  Their doctors of chiropractic will start with your goals to help you stay safe and gain strength.

They will want to know if you have any aches and pain, and what your daily schedule looks like. A gentle targeted spinal adjustment may ease aches and pain and generate more energy. Weekly 15-minute spinal adjustments can keep you moving forward as you focus on your strength training goals. As always, clear each new exercise routine with your doctor and your chiropractor.

Here are some ways to prevent injury and maximize results from Harvard Health.

Breathe to avoid blood pressure spikes - If you hold your breath while doing strength exercises, lifting weights, or when you lift your own body weight in yoga, your blood pressure will rise. Exhale as you work against gravity when you lift, push or pull. Inhale as you relax.

Keep a weekly schedule - Do a complete upper and lower body strength workout two to three times per week.

Continue to challenge muscles - Select  weights that tire the muscle or muscles by the last two reps while still allowing you to keep your form. Choose a lighter weight if you cannot do the last two reps. If it feels too easy, add 1 to 2 pounds at a time for arms, 2 to 5 pounds for legs.

Emphasize form not weight - You have good form when you align your body correctly and move smoothly through an exercise. Poor form can invite injuries and slow down strength gains. Using a trainer can help you get off to a proper start. Often they will use light weights to help you get the alignment right. Focus on doing slow, smooth lifts and descents as you isolate a muscle group.

Always take time off - Allow at least 48 hours between sessions for muscles to recover. Strength training creates tiny tears in muscle tissue. The muscles grow stronger as the tears knit together. You can split up workouts doing upper body one day, lower body the next.

When you are ready to get started, stop by The Joint Chiropractic clinic near you. Affordable personal healthcare plans and packages eliminate the hassle of insurance. No appointments are needed and weekend and evening hours make visits easier.

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Houston, Tex.

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