Broncho Blogs

By: LeShelby Winrow

What is resistance training and why should we be doing it? Resistance training is any exercise that causes the muscle to contract against an outside force. This can be done using weight, resistance bands or bodyweight. Resistance training can be done separately or combined with a cardiovascular routine. The American College of . . .  read more

By: Taylor Mogg

Sleep is essential for a person’s health and well-being. Yet, millions of people do not get the proper amount of sleep that is needed every night (around 8 hours); with reasons varying from sleep disorders to simply watching too much Netflix at night. We all know how we feel the next morning when we did not get enough sleep the night . . .  read more

By Ryan Brooks

High-intensity interval training or “HIIT”, is the training technique of using short intense anaerobic exercise bursts with less intense breaks in-between. HIIT has many different benefits for individuals who decide to try it. Below are some of the benefits you could see while starting a HIIT program.

1. Time Efficient – HIIT is deal for persons with a busy work schedule. As little as 15 minutes is needed to see the same benefits as an hour on a treadmill. (1)

2. Increased Calorie Expenditure – HIIT burns more calories during a workout than continuous training does. Also, HIIT burns calories even after you are done with your workout, burning more calories when your body is returning to homeostasis. (2) 

3. No Equipment – With HIIT, no equipment is necessary. Running, jumping, high knees, quick feet, or any plyometric exercise is sufficient. HIIT is costless and can be done anywhere. (1) 

4. Boosts Endurance – HIIT has been found to increase endurance with as little as 60 second bursts. This improved endurance can lead to better performance in other exercises. (2) 

5. Heart Health – HIIT is very good for your heart. HIIT can increase flexibility and elasticity of arteries and veins. HIIT is also safe and more tolerable for people with coronary artery disease than a moderate level workout. (2) 

6. Increased VO2Max – HIIT increases VO2Max. In a recent study with persons with type 2 diabetes, HIIT increased their VO2Max while a continuous exercise program did (2)

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By Faith Stewart

We all have that moment, first thing in the morning when the alarm goes off, that we stretch with every ounce of our being, and for some of us that may be the only stretching we do all day. You may wonder if stretching is really that important. You know that if you have a hard workout and don’t stretch afterwards, you may be a little . . .  read more

By Ryan Brooks

We all know your work schedule can get pretty hectic sometimes. Some days everything goes as planned and you leave work on time. Other days however, things don’t go as planned and you end up staying late. When it is on a day you plan to workout, this can be a problem. Below is a list of exercises you can do during the day to make . . .  read more

By Ryan Brooks

Yoga has become very popular over the last few years. It seems to be a trend that is here to stay. But, like most people, you might be a little hesitant to jump on the  “bandwagon”. Yoga has many different health benefits. Today, we are going to look 6 of those health benefits.

1. Stress Management – Stress can have a devastating effect on the human body and mind. Stress can cause you to have pain, trouble sleeping, inability to concentrate, and many more negative side effects. Yoga can be very effective in developing coping skills and having a more positive outlook on life. (1)

2. Immune-System Boost – Yoga stretches muscles and moves your organs around, increasing the drainage of lymph. The drainage of lymph helps the lymphatic system fight infections, kill cancer cells, and dispose of toxic waste products in the body. (2)

3. Heart Disease Improvement – In some studies, an 8-week yoga program has increased patients’ capacity to exercise, heart health, and overall quality of life. Yoga also reduces heart disease and arterial plaque. (3)

4. Mental Health/Well-being Improvement – Meditation and breathing is incorporated in yoga. This helps for creating mental clarity and calmness, centered attention, and body awareness. Having self-awareness can also help in detecting any physical problems early, allowing for early preventative actions. (1)

5. Lowered Blood Sugar – For those with diabetes, yoga has been found to lower blood sugar in multiple ways. Yoga lowers blood sugar by decreasing cortisol and adrenaline levels, encouraging weight loss, and improving insulin sensitivity. All of this helps decrease heart attack, kidney failure, blindness, and other diabetic complications. (2)

6. Asthma Improvement – In some studies, and 8-week yoga program has improved asthma symptoms. Yoga uses pranayama, also known as breathing practice. Pranayama has been shown to ease symptoms of asthma. (3)

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By Mark Darter

Along with regular exercise and getting quality sleep, healthy eating is a major part of leading a healthy lifestyle. It is also important in getting good results from the gym when exercise and eating healthy are done in conjunction. Healthy food choices are a large contributor to weight loss and can help or hurt your progress in the . . .  read more

By Matt Prigge

Too often do we sacrifice our health on a nightly basis for one more episode of The Walking Dead, an extra 30 minutes on the iPad, or just another late night cramming for a test.  We all know that not getting enough sleep is never a good thing, but do we truly know the effects it has on our health?  Depriving yourself of sleep can . . .  read more