Treadmill Workouts

Hello to all of you, I hope you are having a very active week!  Along with this blog, I also blog for a gym and post up fitness and nutrition information (600pusgym.blogspot.com).  Today, I posted a blog about changing up your routine on the treadmill as a means to get a better calorie burn.  I thought that it contained good information for our blog as well since we promote a healthy and active lifestyle.  Of course, keep in mind, that you are only allowed to do these workouts if you are healthy and have clearance from your doctor because they are rather difficult.  These types of workout aren't for those of you who have had a hip or knee replacement!  It's more for my sports medicine, active, patients.  Alright, so here it is!

1. Distance workout

Start with a 5 minute warm up at an easy pace (everyone's difficulty level is different so if a brisk walk is a warm up to you, start there, or if you're a little more advanced, start somewhere around 10 minute miles.  After the first 5 minutes of warm are up, pick it up two notches (press the "up" arrow twice).  Then, every 2 minutes after that, keep raising the speed two notches.  Do this until you find yourself at about 85% of your fastest speed- in other words, 100% would be a sprint.  After that, bring it back down to a pace that is just a tick faster than your warm up pace. The goal here is to never let your body get comfortable   If you still have the energy to do another set, go for it!  Make sure you get at least 5 minutes of cool down to let your heart rate slow down gradually.

2.  Sprint Workout

Start with a good 1/2-1 mile warm up.  Your going to be sprinting so you need to make sure your legs are nice and warm.  Your speed will depend on how fit you are cardiovascularly.  I can't tell you exactly how fast to set the speed, but what I can tell you is that it is definitely faster than a jog.  Get out of your comfort zone.  You shouldn't be sprinting at 100% but I do want you at an uncomfortable 85-90%.  You're going to do four-six, 400 yard sprints.  A 400 on the treadmill is one-fourth of a mile (remember there are four 400s in a mile...you still with me?).  So it's gonna go like this: you just finished your warm up, you jack up your speed to 90% of your fastest speed until you have been running for 400 yards, jump off to the sides and catch your breath for 2 minutes, jump back on, sprint it out again, jump off, repeat until you have done this at LEAST four times.  I challenge you to do six, though.  Remember to listen to your body so don't do more than you can handle.  To make this more difficult, you can decrease your rest time to 90 seconds, or even a minute.  You can also do another set, just make sure you give yourself at least 5 minutes of recovery in between.  Don't forget to cool down.  It is extremely important after a sprint workout.

3. Burn Baby Burn 

Climbing uphill is my least favorite thing to do on a treadmill because it burns so much...which means it's a really good workout.  I don't mind the burn when I sprint but there's just something about uphills that I hate.  Anyway, this one is easy to explain...you can do this if you're a walker or a runner.  All you do here is of course, warm up on a flat surface, then start to pick up the speed but also increase the incline as well.  Take it up to about a level 2 or 3.  If you only plan on being on the treadmill for a short amount of time (less than 20 minutes), I want you cranking up the incline one notch every two minutes.  If you're going to be there longer, you can raise it every five minutes. Remember, you can do this at any pace you like, but of course, the more you challenge yourself during your workout, the better the after burn.

Try these workouts next time you get on the treadmill.  You can even do the first two outside if your prefer running outside or on a track.  The change in the cardio routine will help you burn more calories and you will probably be a little sore since you're not used to it.  Being sore is awesome though!  I love it because it let's me know I had a great workout.  Hope this helps!  

Potential New Therapy Approach For Hepatitis C Could Benefit 170 Million People Affected Worldwide

Researchers at the University of British Columbia have found a new way to block infection from the hepatitis C virus (HCV) in the liver that could lead to new therapies for those affected by this and other infectious diseases. 

More than 170 million people worldwide suffer from hepatitis C, the disease caused by chronic HCV infection. The disease affects the liver and is one of the leading causes of liver cancer and liver transplant around the world. HCV is spread by blood-to-blood contact and there is no vaccine to prevent it. Current treatments for the disease are only moderately effective and can cause serious side effects. 

"As HCV infects a person, it needs fat droplets in the liver to form new virus particles," says François Jean, Associate Professor in the Department of Microbiology and Immunology and Scientific Director of the Facility for Infectious Disease and Epidemic Research (FINDER) at UBC. "In the process, it causes fat to accumulate in the liver and ultimately leads to chronic dysfunction of the organ." 

"HCV is constantly mutating, which makes it difficult to develop antiviral therapies that target the virus itself," says Jean. "So we decided to take a new approach." 

Jean and his team developed an inhibitor that decreases the size of host fat droplets in liver cells and stops HCV from "taking residence," multiplying and infecting other cells. 

"Our approach would essentially block the lifecycle of the virus so that it cannot spread and cause further damage to the liver," says Jean. The team's method is detailed in the journalPLoS Pathogens. 

According to Jean, HCV is one of a number of viruses that require fat to replicate in the human body. This new approach to curbing the replication of HCV could translate into similar therapies for other related re-emerging viruses that can cause serious and life threatening infections in humans, such as dengue virus. Dengue is endemic in more than 100 countries, with approximately 2.5 billion people at risk of infection globally. In some countries, Dengue has become the leading cause of child mortality. 



Article adapted by Medical News Today from original press release. Click 'references' tab above for source.


http://www.medicalnewstoday.com/releases/240370.php

Aesculap Seminar

Our two-day seminar with Aesculap was a success.  Doctors from all around Latin America and Germany joined us for a training on a navigation system known as the Ortho Pilot, which assists in orthopedic surgeries.  Dr. Marquez, who is an international instructor for Aesculap, not only uses the Ortho Pilot during his surgeries, but teaches others to do the same.  This modern technology being used in the operating room has changed surgeries dramatically.  It is less invasive than other methods which in effect allows for less pain and faster recovery.

Picture of an Ortho Pilot.

                                                         

The training opened up with a live surgery performed by Dr. Marquez that was streamed from the operating room at Cornerstone Regional Hospital and into our auditorium for the doctors to see.  The nine surgeons listened in on presentations given by our very own Dr. Marquez, Dr. Parra (our anesthesiologist), Robert Huerta, P.T., and representatives from Aesculap Germany.  They also participated in some hands-on training using prosthetic legs to re-enact an actual total knee surgery using the Ortho Pilot.

Dr. Parra lecturing on anesthesia.

Surgeons watching Dr. Marquez perform a total knee surgery.

Surgeons practice with the Ortho Pilot using prosthetics.

After a wonderful meal served by Chef Marcel at Bistro M in McAllen on Monday night, the surgeons were ready for Day 2 of the Aesculap training.  Dr. Marquez presented different techniques and tips and surgeons asked final questions.  Vladimir Alcántara Cejudo, an engineer from Aesculap said, "It is wonderful to have teachers like Dr. Marquez who love what they do and want to share that knowledge with others."  At the end of the course, the surgeons were presented with a certificate of completion of the Aesculap seminar.

Group picture at Bistro M on Monday night.

Doctors receive certificate of completion of the Aesculap course.

After two grueling days of training, it was time for the surgeons to head back to their respective countries to spread their new knowledge with their patients and colleagues.  Some returned to Europe, others to Guadalajara, Leon, and other parts of the world, but Dr. Marquez reminded them that they will always have a home in Edinburg, Texas. 

Marquez Orthopedics

www.drraulmarquez.com

(956)668-0060

2402 Cornerstone Blvd.

Edinburg, Texas 78539

Triathalon Blog

Check out this fun triathalon blog written by Jennifer Marquez (Dr. Marquez' daughter) and fiance Jason Lentzke.  The two share their triathalon experiences with vivid details, pictures and videos.  It is very interesting to see how the couple feeds off of each other's energy giving them physical and mental motivation. Check it out!

http://www.lovelifetriathlon.blogspot.com/

Weather: Joint Pain's ugly brother

If you haven't experienced it first hand, I'm almost positive you've at least heard someone foretell tomorrow's weather or complain of joint pain when there is a change in weather. True, or not?

Some think that this a ludicrous theory while others swear that they have a sixth sense known as "meteorology."  However, this theory happens to be scientifically proven.  Joint pain, as well as other chronic health conditions like asthma, can be affected by weather conditions including: barometric pressure, absolute humidity, chance of precipitation, temperature, and wind.

Precipitation includes any form of water reaching the ground: rain, snow, sleet, hail, etc...It is considered a factor in joint pain because rainy weather is accompanied by a change in barometric pressure and humidity.

Humidity is the amount of water vapor found in the air.  An increase in humidity, especially sudden changes in humidity, can bring about aches and pains.  

Temperature change is probably the most common weather condition associated with achey bones and joints.  A rapid change in the weather can bring about pain mostly because there is a direct correlation between temperature and barometric pressure. 

The Weather Channel has a special section under "forecasts" that provides the ACHES & PAINS scale for the day based on all the weather conditions we are discussing: Precipitation, humidity, barometric pressure, temperature and wind.  It uses a scale from one to 10 (one being no pain and 10 being extreme pain) to indicate what the weather conditions have in store for people with arthritis or any kind of joint pain.  So, next time someone tells you their knees can feel the rain coming, you may want to take their word for it.  

Marquez Orthopedics
www.drraulmarquez.com
(956) 668-0060
2402 Cornerstone Blvd.
Edinburg, Texas 78539

Newsletter for November

November Newsletter

Moving when it hurts can help me?

Keep it Movin'
When your knee aches from osteoarthiritis, the last thing you feel like doing, is moving.  You may think that by remaining motionless, you are doing your knee right....right? Wrong!  Inactivity actually leads to more pain.

Even when you are in a lot of pain from osteoarthritis, your joints do better when you keep them moving.  Physical therapy is the best defense against osteoarthritis. You can't cure osteoarthiritis  with exercise and physical therapy, but you can increase your strength and range of motion, which, in effect, will lessen your pain.

Why Does it Hurt Less When I Move More?
As you begin to move around, the amount of synovial fluid in your joints begins to increase.  This fluid transports nutrients to the joint while providing lubrication.  Think of synovial fluid as WD-40.  It helps the joints to move easier and more fluidly. Have you ever noticed, standing up, after sitting down for a long period of time, hurts your joints?  That's because there is less synovial fluid running through your joints.

Losing excess weight will help your joint to feel even better.  Every pound lost is three to four pounds of pressure taken off of the joints.  If you lost 10 pounds, you would take 30-40 pounds of pressure off of your knees.  That's a HUGE difference!

Exercises You Can Start On Your Own
A physical therapist can customize a workout specifically for you, but there are also some exercises you can do on your own.  Weight-bearing and non-weight-bearing exercises are excellent for people with joint pain.

See below for a list of exercises that can help reduce osteoarthiritis pain:

• Go for regular walks. Walking is one of the best activities for someone with knee pain, Ciccone says. Walking gets synovial fluid flowing, and increases strength and endurance.
• Try swimming or water aerobics. Working out in the water is an excellent choice because you can exercise joints without putting stress on them, explains Ciccone.
• Get on a bike. Cycling is also a great low-impact activity that helps improve strength and endurance without putting too much pressure on your knees.
• Practice yoga or tai chi. Both of these gentle activities build strength and promote flexible joints. Just be careful not to force yourself into positions that put undue strain on your joints.
• Gain strength with simple squats. Squats are a gold-standard exercise, Ciccone notes. Start by standing in front of a hard-back chair with your feet hip-width apart and toes pointing forward. Sink down into the chair by pushing your butt back and keeping your knees over your feet; then stand up. Once you feel comfortable with the movement, do it without the chair. Start with three sets of 10 repetitions and work up to 12 and then 15 repetitions.
• Use the leg press machine at a gym. If you’re a member of a gym, Ciccone recommends using a leg press machine. Start with a weight that’s less than your body weight and use one leg at a time so that you don’t allow one leg to press more weight than the other.
• March in place. Picking up one knee, then lowering it and raising the other knee helps increase strength, balance, and range of motion, Ciccone says. Count 10 steps on each foot per set for three sets.
• Practice a balancing exercise. Hold onto a counter with one hand as you stand on one leg. Once you feel comfortable with the movement, move slightly away from the counter and hold on by your fingertips. Eventually balance without holding onto anything. Balance for 30 seconds on each leg; work up to one to two minutes, Ciccone recommends.

• Stretch. Place your palms against a wall and placing one foot slightly behind you, then lean forward to stretch your calf muscle. Hold the stretch for 20 seconds, then repeat on the other side. To stretch your hamstrings, sit on the edge of a chair. Straighten one leg while keeping your heel on       the floor and move your chest forward until you feel a stretch. Hold it for 20 seconds then repeat with the    other leg.

Everyone is different, so pick the exercise that is best for you...and the one you enjoy more, of course!  Incorporating activity into your daily routine is important for EVERYBODY, not just those with osteoarthiritis.  If you can prevent it, even better!

Marquez Orthopedics
www.drraulmarquez.com
(956) 668-0060
2402 Cornerstone Blvd.
Edinburg, Texas 78539