Empire Performance PT

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      • Dr. Tony Tanzi, PT, DPT, CSCS
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  • Home
  • About Us
    • Meet The Team >
      • Dr. Tony Tanzi, PT, DPT, CSCS
      • Dr. Josh Hammond, PT, DPT
      • Dr. Kyle Ioos, PT, DPT
      • Dr. Matthew Aquilino, PT, DPT
  • Physical Therapy
    • Back Pain
    • Knee Pain
    • Shoulder Pain
    • Ankle Pain
  • Sports Rehabilitation
  • Blog
  • 5 Minute Friday
  • Contact Us

Morning Vs. Evening Workouts

5/29/2022

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We have a patient that has just started incorporating exercise in their daily routine - they asked our physical therapists when the optimal time is to workout, morning or evening? Tony shares that he personally prefers exercising in the morning. 
When determining which is best, morning vs. evening workouts, the most important factor to consider is what will work best for your schedule because the best workout is the one you show up for. However, there are other factors you can consider….
When you hear your alarm go off, sometimes the last thing you want to do is roll out of bed, lace up your sneakers and get to the gym.  However, there are some really great advantages to a morning workout! For example, studies show if you plan on doing strength or cardio it requires your body to use stored fat - burn-time will last longer after a morning workout.  Also, if you workout or lift in the morning it may result in a better night’s sleep. Additionally, studies show people who workout in the AM have a lower calorie intake compared to those that workout in the evening.  
With all that said, working out in the evening has its benefits, too. During an evening workout you might perform better and get bigger gains because you’re already warmed up and may be more motivated to workout. You may even have more power and endurance levels! An evening workout could be a great way for you to end your day. After a long day it can be a great way to de-stress and it may result in better sleep.  
Something you don’t want your workout routine to do is decrease the amount of sleep you get each day - sleep is just as important! Depending on your routine, exercising in the morning may mean waking up earlier than you should. Whereas, exercising in the evening may end up keeping you up. Ultimately, when choosing your workout routine, it should be based on what works best for you!

CLICK HERE TO LISTEN TO THIS 5 MINUTE FRIDAY EPISODE
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5 Keys To Start Running Correctly

5/22/2022

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Tony wanted to share his top 5 keys to running.  He is an avid runner so he has some great tips!  Read below to find out more:
  1. Get a good fitting pair of running shoes- Running shoes always change a lot, so there are lots of options and a big variety of brands.  Your goal is to find the best pair of running shoes that work for you and support your feet and fit properly.  You can buy them online or visit stores such as, Westchester road runner in White Plains, or Kilometers in Ridgefield where they give great foot analysis and really help you get the best pair of running shoes.  To start running you definitely want to make sure you have a good pair of shoes!
  2. Don't run too often-LISTEN TO YOUR BODY!  Most running issues don’t happen suddenly.  Your body will give you warning signs- very sluggish, constant pain, and getting burnt out too quickly.  It would be good to start off easy and run every other day or every third day so that your body doesn’t get tired. 
  3. Don't compare yourself to others- Every runner is different.  Everyone has different endurances and fitness goals.  It’s important to start off slow when you are first starting out with running.  Running a quarter or half mile everyday to prevent injury would be a good way to start!
  4. ​Start with low mileage- First, do a warm up before you start running.  It will keep your body safe and free from injury.   You want to build up and improve your endurance.   Increasing mileage to 10% every week is  important.   Starting off with low mileage will help you avoid feeling sluggish and is the safest way to avoid injury.
  5. ​Stay hydrated-LOTS OF WATER!! You will lose water through sweat, whether it is cold or hot out.  Being dehydrated will make your runs feel harder.  So you  should hydrate before, during and after your runs. This will help you avoid-headaches, feeling sluggish, and not being able to complete your workout.  Make sure you stay hydrated so you can feel great and have a great time running!


​
Click here to listen to this episode!
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9 Things Tony Does After A Marathon

5/8/2022

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Tony just ran the Pittsburgh marathon this past Sunday - completing the race in two hours and fifty one minutes. Preparing and completing a marathon takes a toll on your body so a good recovery plan is key. Tony is a seasoned marathoner and he has set steps he takes post-marathon - check out his nine step routine below:


  1. Enjoy the achievement - Whether or not you hit your goals and whether or not you had a good race or not, it’s important to appreciate what you just accomplished. Remember the time you’ve devoted to training and completing the race is an accomplishment in itself! 
  2. Eat! - Tony suggests keeping it as healthy as possible, to aid his body in recovery. Refuel your body! 
  3. Sleep! - Getting adequate sleep after a marathon is very important. We know good sleep isn’t always possible - for instance, Tony has two little ones at home and getting a full night's rest just can’t happen. Also, after a marathon you may experience what’s called restless leg syndrome which could limit your sleep. Don’t get hung up on the quality of your sleep, just get as much sleep as you can. 
  4. Foam roll - Using a foam roller to roll out your muscles can provide some relief. Roll out any sore muscles, but also concentrate on areas such as your hamstrings and calves.
  5. Recovery Boots / Massage - Massages can also provide some relief. If you’re not into massages, a good alternative are recovery boots. You may have seen them at our clinic - recovery boots are compression boots that will massage different areas of your legs. 
  6. Take an ice Bath - Ice baths are a great way to speed up your body’s recovery process. Taking a dip in an ice cold bath can reduce inflammation and ease muscle soreness. Alternatively you can use ice compresses on specific areas of your body if you’re not ready to take the plunge. 
  7. NO RUNNING! - Give your body time to cool down and recover. Tony tries to avoid running for at least a week, sometimes two. If you’re an avid runner like he is, this may be easier said than done but it’s very important to give your body this recovery time.
  8. Review your training - While you’re taking that much needed week or two break from running, use the time to look at your marathon training plan. Review what you think worked and what didn't work. Try to develop a better plan for future races. 
  9. Think about my next race, (previous 5MF) - It’s also a great time to begin your process of selecting your next race. Tony developed a step by step process to choose a race wisely in last week's Five Minute Friday episode - click here to check it out.
Want to listen to this 5MF Episode? Click Here
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Choosing a Goal Race

5/1/2022

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Tony has been training for the Pittsburgh marathon and someone asked him how he chooses a goal race. He broke it down into five easy steps... 

1. Decide how far you want to race:

You can choose any distance race from a 5K to an ultra-marathon.
5K - 3 miles
10K - 6 miles
Half Marathon - 13 miles
Marathon - 26 miles
Ultra Marathon - 50 to 100 miles
Triathlons - vary between 16 - 140 miles

2.  When do you want to race? AND when do you want to train?
 
When considering what season you want the race to take place (Spring, Summer, fall, Winter) you also need to consider when you want to train. For instance, if you want to do a fall race, your training will take place during the summer. 
 
 How much training time you’ll need will be discussed in an upcoming step. 
 
3. Where do you want to race?
 
Do you want to race locally or are you looking for a destination race? There are a lot of factors that go into making this decision that should be considered (fees, accommodations, terrain, etc.). To locate races you can use these two resources: 
runningintheusa.com 
trifind.com
 
4.  What terrain / conditions do you want the race to be in?
 
This will help determine where you want your race to be held. Think about the terrain that you’re looking for - do you prefer flat runs or do you love running up hills. 
Flat race, hilly race. Also take into consideration the climate / weather of the place you’re considering - is it typically humid around the time of the race? What will the temperature be? 

5.  Assess your current fitness level:

Your current fitness level will not only determine the length and type of race you’re ready for but it will also help you determine how much training you need to prepare for the race. If you’re a beginner you’re going to need an optimal amount of time to train and prepare. Typically you need:  

4-6 months to prepare for a marathon
3-4 months for a Half marathon
8-12 weeks for a 10k
4-8 weeks for a 5
Listen to Tony discuss this topic on his FMF Episode - CLICK HERE
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    Dr. Tony Tanzi: Physical Therapist, Triathlete, Runner, Performance Coach

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