Blog

Mend Physical Therapy Blog and Injury Information
Taking The Stairs Could Extend Your Lifespan

Nearly half of all Americans do not reach the recommended levels of strength training or aerobic exercise each week.  These sedentary habits lead to a higher health risk for many chronic diseases such as cancer, diabetes, and heart disease.  Previous research has shown time is one of the major barriers to completing an exercise program...

What Is The Best Number Of Sets For Muscle Size?

In our Boulder Physical Therapy and Lafayette Physical Therapy clinics we are often working with patients to restore and/or improve their muscle strength.  Strength is a measurement of force production from a muscle based primarily on the ability to coordinate the nervous system and a given muscle, as well as, a muscle’s size.  Strength can...

Consistent Exercise Reduces Harmful Effects Of Reduced Sleep

In our Boulder Physical Therapy and Lafayette Physical Therapy offices all of our patients are seeking care at Mend to get back to the activities they enjoy.  All of us would like to get more high quality life out the years we have left.  The research in this area can be summed up easily.  Consistently...

Women Who Participate In Strength Training Have Lower Risk Of Death

The vast majority of our Boulder Physical Therapy and Lafayette Physical Therapy patients participate in some form of exercise.  Based on the research, we expect these patients to have a longer life in years and, most importantly, a better quality of life.  Exercise can take many modes, but aerobic exercise and strength training remain the...

The Greatest Side Effect Of Stretching

In our Boulder Physical Therapy and Lafayette Physical Therapy clinics we commonly prescribe mobility or stretching exercises to reduce pain and restore lost function.  Accelerating a patient’s return to the activities they enjoy.  When combined with other forms of exercise, in particular strength training, stretching is an effective method of restoring lost motion in joints...

Getting More Out Of Your Strength Training Workouts Through Focus

I can remember reading the exercise literature over 20 years ago and learning the impact of mental imagery on strength gains.  Participants who solely thought about their strength training workouts over a study period demonstrated strength gains compared to a control group.  In addition, these mental workouts could also limit the amount of atrophy observed...

What Is The Least Amount Of Weight Training I Can Perform And Still Benefit?

In our Boulder Physical Therapy and Lafayette Physical Therapy clinics cardio is king for many of our patients.  Although gaining in popularity, weight training unfortunately falls behind cardiovascular training in training frequency, intensity, and duration.  Patients not performing strength training can run the risk of reduced bone density, loss of muscle mass, reduced performance, and...

Using Rucking To Improve Your Fitness And Bone Density

Rucking, the straightforward yet powerful exercise of walking with a weighted backpack, uniquely combines the benefits of strength training and bone health. The added weight carried during rucking provides a resistance that engages various muscle groups, promoting strength and muscle development throughout the body. This not only enhances overall physical fitness but also contributes to...

Novice And Experienced Weight Training Participants Are Not Lifting Heavy Enough

Strength training participation is increasing as more and more Americans realize the health benefits of this form of exercise.  Current research continues to support the mental, emotional, and physical benefits of strength training.  Strength training principles require participants to select a weight designed to fatigue a given muscle within the desired reps.  For example, if...

Improving Osteoporosis With Exercise

In our Boulder Physical Therapy and Lafayette Physical Therapy clinics we commonly receive questions on the benefits of exercise on bone density. High intensity resistance training and impact training have been shown to improve indices of bone strength in postmenopausal women with low bone mineral density (Watson et al. 2018). High intensity resistance training and...