How Many Calories Does Swimming Burn?

How Many Calories Does Swimming Burn?

Shape Magazine, July 2019

Ashley Mateo

Grab your paddles and lets expend some energy!

What Factors Into Your Calories Burned While Swimming

But don’t get caught up in those numbers. How many calories you burn swimming depends on many factors, says Bianca Beldini, D.P.T., a physical therapist, USA Triathlon-certified coach, and certified Schwinn Cycling instructor.

Your body: “Someone who weighs more will expend more calories than someone who weighs less because it takes more energy to move a larger body than a smaller one,” she says. (Which, yes, is taken into account in the METs formula.) “But a larger body will also create more surface area in the water thus creating more drag resistance. More drag means it takes more energy to push through the resistance, therefore increasing the heart rate and resulting in higher caloric expenditure.”

Your swim speed: How fast you can swim also affects your calorie burn. “The slower you swim, the less energy output there is, resulting in less calories burned,” says Beldini. Hence, the faster you swim, the more energy you use. Using swim devices such as pull buoys, pull paddles, parachutes, and bands, to increase resistance or increase drag will also increase your energy output, upping your calorie burn, she adds.

To read the full article, click the title or click here.


The Best Stretches for Cyclists

The Best Stretches for Cyclists to Ease Soreness and Prevent Injury

Bicycling Magazine, May 2019

Ashley Mateo

Best Stretches for Cyclist curated by Dr. Bianca Beldini

“The repetitive linear movements of a cyclist can create an imbalance of musculature, which can lead to excessive tension through the joints,” explains Bianca Beldini, a USA Triathlon-certified coach, certified Schwinn Cycling instructor, and doctor of physical therapy. All that extra tension can translate to weakness, discomfort, and pain. “Stretching yields flexibility, which translates into freedom of movement and pliability of tissue and a healthy muscular and skeletal system overall,” says Beldini. “It’s a must if you want to have longevity without injury.” To read the full article, click the title or click here.


Can’t Turn Your Head?…look to Dry Needling!


Can’t Turn Your Head?…LOOK to Dry Needling! 

Did you wake up with neck pain? Are you having trouble looking back over one shoulder? There is a skinny muscle that connects the neck to the shoulder and it is THE #1 culprit in acute neck pain and restricted mobility with rotation of the head. It is called the Levator Scapule muscle and it functions in shrugging movements and bringing the ear to the shoulder. It oddly flips on itself and when it gets restricted, it will prevent rotation. It can be easily released with Dry Needling…sometimes within one treatment! You do not have to suffer with neck pain!



Exercise Induced Compartment Syndrome and Dry Needling


Exercise Induced Compartment Syndrome and Dry Needling

Exercise can increase the volume and weight of a muscle by 20% in size. Muscle fibers can swell 20 x that of their resting size during times of exertion. In most, the fascia that holds the muscle in place, expands with the swelling, allowing pliability and flexibility to occur. The anterior tibialis (the muscle that sits in front of the shin bone) and the gastrocnemius (the defined muscle in the calf) can harbor Trigger Points that can be released with Dry Needling to give significant relief to the lower limbs.

Is Your Internal Location “Enabled”?

We had our first full week back after the R-phase certification from Z-health Performance. Two words: Pretty remarkable. What exactly are we doing with our patients now? We are teaching them that movements are safe. We’re teaching them that their internal GPS related to movement can be switched from blurry to clear. We are essentially helping them turn on their internal “enable location” button for good and to move without pain.

The Brain Quote
Every trauma, bump, bruise or accident will cause our internal motor and sensory map to become less clear. When this happens, compensation occurs because the ONLY thing our brain makes sure to happen is our minute by minute, second by second SURVIVAL. So, pain that lasts too long which limits movements or promotes  compensatory patterns can “stick” in our motor system and brain and wreak havoc.  These aberrant movements continue on because the brain will do everything it can to prevent activity due to the feeling of threatened survival. 

We can instruct you in moving your elbow to unglue your knee. We can show you how to move your jaw to unhinge your pelvis. How about assisting you in performing knee circles to lessen the fear of moving your tennis elbow?

If we can help you toggle your switch to “go” instead of “do not go” would you be up for it?

Using Acupuncture (root) with Dry Needling (branch) and brain hacks (enabling location) to improve movement and reduce pain is how The Sundala Method™ continues to evolve.