The Doctors TV: Karate Benefits
K is for Karate. Sensei Ando said karate increases flexibility, cardio, and strength. Just 30 minutes can burn 400 calories. He suggested karate as a good alternative if you are getting burned out on other exercise or want to try something new.
Dr. Travis Stork: Why Do Workouts Make Muscles Burn?
L is for Lactic Acid. It occurs when you’re doing an intense workout. “If you enter into your anerobic zone, you no longer have enough oxygen to create energy,” Dr. Travis Stork explained. When mitochondira burn carbohydrates without oxygen, lactic acid builds up in your muscles.
That’s what causes the burn you feel when working out. But it goes away usually within an hour. What you’re feeling if you’re sore the next day is called Delayed Onset Muscle Soreness, and can last one to three days after your workout.
Massage is a great way to relieve those tiny muscle stresses or tears. You can use a Styrofoam roller or a golf ball, tennis ball, or football to massage sore areas.
Dr. Andrew Ordon: Perkier Breast Exercises
M is for Muscles, which are made up of multiple fibers. Dr. Andrew Ordon used Twizzlers to demonstrate how muscles are torn and later recover over time as you work out.
Audience members Collette and Jay helped The Doctors demonstrate a muscle strengthening exercise using resistance bands. Dr. Lisa Masterson said this would promote perkier breasts or better pecs.
To do the exercise, step on the band with your heel, and start with your palms at your side, facing out. Bring your hands forward and together, then back. Repeat the exercise until you feel the burn, because that feeling shows your muscles are working and you are making progress.
Proteins and amino acids in your diets repair the little muscle tears caused by exercise, strengthening your muscles.
The Doctors: Sweet Potato No-Skins Recipe
N is for Nutrition. Celebrity chef Devin Alexander shared a guilt-free recipe that’s under 200 calories. It’s called Sweet Potato No-Skins. She used light skinned sweet potatoes, slicing them into rounds.
She seasoned only one side of the potatoes on a baking sheet. Seasoning just one side reduces sodium. By putting the seasoned side face down, it will be on the bottom and hit your tongue first, meaning they’ll taste saltier than they are.
She also used 75% reduced fat cheddar and turkey bacon bits to season her potatoes. After baking, she topped them with Fat Free Greek Yogurt instead of sour cream. Sounds delicious!
Dr. Lisa Masterson said compared to regular potato skins, this recipe saves you 109 calories and 14 grams of fat. The full recipe is on thedoctorstv.com website.
Dr. Jim Sears: Why Does Sweat Smell?
O is for Odor. That smell in your gym bag isn’t actually sweat, Dr. Jim Sears explained. It’s bacteria breaking down the sweat on your skin. Comforting, right? This produces an acid that smells like vinegar.
Dr. Andrew Ordon said your body odor reflects your diet, so staying away from garlic and onions, for example, can change your sweat smell. He recommends bananas for their nutritional benefits and the less caustic smell they’ll produce when you work out.
Dr. Lisa Masterson: Pregnancy Fitness Tips
When working out for two, you may need to make some modifications. Be kind to your back, said Dr. Lisa Masterson. As your belly and breasts grows, your back will already be stressed. She recommended exercises like rows, scapula squeezes, and reverse flies. Training your core will help your posture while toning you.