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Robert J. Winn

Health and Fitness
Workouts to do Before Hiking

Workouts to do Before Hiking

It’s easy to envision a perfect hike: an empty trail leading to a babbling brook, then an ascent of a massive peak with amazing views from the summit. But there’s one thing that’s missing from this image: the necessary sweat equity.

Getting active is a great way to relieve stress, but it requires a lot of muscle strength and endurance to get the most out of it. This is why it’s important to incorporate regular hiking workouts into your fitness routine.

This exercise will help strengthen and tone the muscles you’ll use while hiking. It will also improve your agility and speed. Before starting a new exercise program, it’s important to consult a doctor.

 

Goblet Squats

One of the best ways to improve your hiking fitness is by performing goblet squats, designed to target the major muscles you use while hiking, such as the glutes, quads, and hamstring. These exercises are also straightforward to do and can be added to any exercise program. It would be best if you held a dumbbell or a kettlebell between your hands to perform this exercise.

To start the exercise, set your feet about hip-width apart. As you descend, keep your weight in your heels. As you hit the floor, your knees should start to track over your feet. Then, with your heels straight, raise them up until your hips are extended.

 

Step-Ups

The steps-up are designed to strengthen the glutes and quads, which are vital muscles when it comes to climbing mountains. They can be performed at any gym or at home, though if you don’t have a membership, you can use a school’s bleacher or staircase. To perform the exercise, stand facing the bleacher or box.

For new users, start with a lower box and aim for a height of 10-16 inches. As you get used to the exercise, increase the height of the boxes. Place one foot on the top of the box and raise the other foot off the floor. Keep your legs in a straight line as you step up and down.

 

Downhill Lunges

Although lunges are great for hiking, one common mistake many people make is underestimating how much damage the downhill can do to their quads. Without fail, many hikers get carried away by the thought of the steep drops that lead to painful thighs. By performing these downhill lunges, you can prepare your quads for any potential hard ground.

A gradual downhill will make it easier to navigate. Keep your shoulders relaxed, and engage your core as you step forward with one leg. Press your front knee against the ankle and maintain a 90-degree angle.

 

Hanging Knee Raises

This exercise is very different from the previous ones since it doesn’t focus on the leg muscles. Instead, it focuses on strengthening the core. This is very important for hikers as it will allow them to carry a heavy backpack and keep their balance while navigating the trails. 

You can do this by using a pull-up bar or a jungle gym. With your arms fully extended, hang from the bar and engage your abs muscles to raise your knees toward your chest, simulating a sitting position. Keep your hands behind your head and maintain a controlled hang.

Water Aerobics: An Overview

Water Aerobics: An Overview

Although most people think of water aerobics as a type of exercise requiring a lot of skill, it’s actually a low-impact aerobic workout ideal for everyone. According to Dani Schenone, a certified personal trainer and holistic wellness specialist, water aerobics is an excellent exercise for everyone, regardless of their ability.

For Schenone, the keyword in water aerobics is “aerobic.” According to her, this type of exercise promotes cardiovascular health and is commonly led by a trained instructor.

Besides being aerobic, water aerobics also involves low-impact water exercise. This type of exercise is ideal for people who are looking to improve their core and endurance. According to Schenone, most water aerobics classes are about 60 minutes long.

 

Great for All Ages

Although it’s commonly associated with the elderly, Schenone says that water aerobics is also a great choice for people of all fitness levels. Not only is it an effective exercise for people who are looking to improve their cardiovascular health, but it can also be used for people who have been injured on land or prefer lower-impact exercises. If you’ve never tried water aerobics, then don’t think that you’re too advanced, says Schenone. She encourages people to give it a try.

 

Endurance, Strength, and Flexibility

According to Schenone and other experts, water aerobics helps lower stress levels and improve the quality of life for people by reducing the strain on their joints and muscles. It also helps circulate blood and keep one cool. Because of this, those who tend to overheat or have a compromised range of motion are most likely to enjoy this type of exercise.

People can expand their reach by doing water aerobics, which targets various muscle groups, says Schenone, adding that it also helps build strength and endurance. Because of how it uses water to reduce gravity, it’s easier to incorporate multiple muscle groups at the same time.

 

Indoors or Outdoors

Although there are many local pools that have water aerobics classes, Schenone suggests that people practice at home or indoors. She also says that people can create their own routines by using the Mindbody app.

About Robert J. Winn

Robert J. Winn is a family physician based in Haddon Township, NJ. For over fifteen years Dr. Winn has worked to provide care to vulnerable populations that face barriers to healthcare access. As a medical professional, Dr. Winn understands how important fitness is to one’s health. On a personal level, he also understands what it’s like to be overweight, so he is able to empathize with patients who struggle to live healthier lives.

Robert J. Winn’s fitness journey started relatively later in life. Although he helped other people become healthy and stay that way, Dr. Winn had fallen victim to a situation that many busy professionals find themselves in. At age 45 he was overweight and didn’t make time for daily exercise. Toward the end of 2014, Dr. Winn realized that something had to change. He had trouble fitting into the clothes he owned, and activities like walking up a flight of stairs exhausted him. Dr. Winn made the decision to turn his health around by devoting himself to fitness.

One of the most important aspects of being a physician is making sure that patients are taking the necessary steps to remain healthy. However, Dr. Winn was not following his own recommendations. In order to remedy this situation, he joined Unite Fitness, a local fitness studio. The Unite Fitness philosophy of “Heart, Muscle, Mind” resonated with Dr. Winn. With the help of Coach Gavin, the founder of the studio, Dr. Winn was able to shed 50 pounds over the course of six months.

Although Robert J. Winn started his fitness journey by attending a fitness studio and receiving instruction from the staff, he realizes that many people, including the majority of his patients, may not have the resources to purchase a membership or home fitness equipment. It’s important to remember, though, that getting in shape does not have to cost an exorbitant amount of money. In fact, you don’t have to join a gym or purchase anything to get started. Dr. Robert J. Winn recommends that patients begin by walking 30 minutes each day. Also, on the internet, you can find numerous free resources like exercise tips and guides that you can use to workout at home in your living room.

One way that Dr. Winn stayed motivated in the beginning of his fitness journey was by sharing updates on social media. His friends and family saw his progress and encouraged him along the way. Plus, patients were able to witness the transformation take place firsthand. As a result, many patients were inspired to get in shape themselves. Sharing his fitness journey on social media also encouraged Dr. Winn to work harder to lose weight because he didn’t want to let his patients down. He wanted to show them that it was possible for anyone to get in shape and become healthier as long as they are dedicated and work hard.

Being overweight leads to many health issues such as depression, high cholesterol, and diabetes just to name a few. Exercising on a daily basis can prevent or eliminate these types of difficulties. Dr. Robert J. Winn uses his personal fitness journey as an example that patients can relate to. Today he feels stronger, healthier, and happier as a result of his active lifestyle and healthy diet. He continues to encourage his patients to take small fitness steps so that they can live life to the fullest with fewer health issues holding them back.

To help keep others healthy, Robert J Winn just opened Real Wellness, LLC, a private family medicine practice that’s located in Haddon Township, New Jersey. Real Wellness is not a typical doctor’s office. Winn’s practice treats the patient, instead of just whatever issue they’re having. At the patient-centered practice, all appointments last for at least 30 minutes in order for Dr. Winn to get to know each patient and their background so he can provide the best possible care. Many practices are too focused on how many patients they get that they don’t provide quality care. Robert J Winn focuses solely on the quality of care he gives every patient, which is what makes him so successful as a physician.