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continued from page 36
Need Orthopedic Care?
Come to St. Joe's
Shannon Striebich
President
W
hether you've overdone it
at your Sunday morning
pickup game, exercised a
little too much, broken a hip or have
arthritic knees, you can count on St.
Joseph Mercy Oakland's cutting-edge
orthopedic program to restore your quality of life.
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provide the highest quality care for everyone from infants to
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specialize in:
ACL and meniscal injuries
Cartilage replacement
Joint replacement
Rotator cuff repair
Ankle and foot disorders
Sprained ankles
Spinal disorders and more
We have been consistently recognized for excellence in orthopedic
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for patient safety and quality of care and is considered one of the best 100
hospitals in the country for orthopedics. Our patient satisfaction scores are
in the top 10 percent in the nation.
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others across the country. The specialized joint replacement program
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are unmatched.
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resulting in reduced pain and blood loss, and faster recovery. Our
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trauma related procedures for hip, ankle, leg and arm injuries. And our
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regain your mobility. For more information, visit stjoesoakland.org. When
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quality, compassionate care by the most skilled medical team around.
2064400
38 December 29 • 2016
pletes any home gym.
Another thoughtful present is a
gift certificate for personal training
sessions. A good personal trainer
will have a scientific approach to
training and not allow a client to
do anything that could result in
injury. Search websites that offer
services and find a trainer with a
good reputation. If this is a gift for
a loved one, you want him or her to
enjoy training and like the trainer
so they’ll stick with it so take your
time.
Likewise, a gift certificate to a
fitness center or gym also makes a
great gift.
SHED THE BODY FAT
The other component of fitness is
keeping the body fat low on the
BMI. As we age, we lose muscle
mass (reversible by strength training),
our metabolism slows and we are less
physically active, all of which over
time results in the accumulation of
body fat.
While weight training, walking,
golfing, swimming and other physical
activities help burn calories, the only
way to lose the body fat is to pick a
target weight and maintain a caloric
budget that will allow you to reach it
and maintain it.
There are a variety of free phone
apps that will enable users to set and
adhere to caloric goals while learn-
ing the general caloric value of most
foods consumed. This is the key: If
you want to weigh 150 pounds, what
are the most calories you can consume
per day to maintain this weight before
exercise? That is what you can eat. It is
essential that trainees take advantage
of these free apps and adhere to a life-
style that assumes the required caloric
budget.
As for gifts to assist with weight
loss, Fitbits are activity trackers worn
on the wrist, wireless-enabled devices
that measure heart rate, number of
steps, quality of sleep and other per-
sonal metrics. Make sure it will be
of practical use to the trainee before
investing in one; but again, any tool
that educates us on our body’s func-
tions will be helpful.
As a final gift idea, the treadmill
may not be original but it is still a
great piece of calorie-burning equip-
ment. The key to enjoying a treadmill
is to not worry about doing too much
at once. Do it for short durations; don’t
walk too fast but increase the incline a
bit. Set up a TV so you can do a walk
on the treadmill for the duration of
say, a Seinfeld episode.
Not only can this distract from the
monotony of a treadmill, it becomes a
fun habit. Use a treadmill consistently
over time and you burn an extra 2,000
calories a month minimum. Over
three months, that’s 2 lbs. of body fat
burned. In a year, that’s 8 lbs. of fat
burned from the treadmill alone.
Add proper calories and resistance
exercise, and a fit, strong body is only
a matter of time. Patience is required
as it takes time for the body to change.
The importance of strength train-
ing and caloric discipline cannot be
overstated. Even though we can’t give
health itself as a gift
gift, we can at least
offer gif
gifts to our loved
ones to assist them
in l living a healthier
liv
lives.
*
Nick Moretti is a personal
Nic
trainer
trai based in Bloomfield
Hills. He can be reached at
nicksfitfarm@gmail.com.
nicksfitfa