VERT May Newsletter
Transcription
VERT May Newsletter
May Newsletter May 9, 2008 In This Issue • VERT Decline Press • VERT Fit Star of the Month Volume 2, Number 5 VERT Decline Press By VERT Staff Objective: To strengthen the muscles of the upper body • Burn Baby Burn Muscles Used: Pectoralis major, deltoids, triceps, latissimus dorsi, biceps, forearms, trapezius, rhomboid major • How VERT Prepared Me for Disney Bootcamp Bio-Directional exercises: Decline bench press and bent over row • Wanna Delay Aging? • Stress at Work Can Kill • VERT Exercise of the Month Quote of the Month Form: Foot Position: Feet should be in a slightly staggered stance hip width apart, the toes of one foot should line up with the in-step of the other foot. Hip Position: Hips should be at a slight tilt forward giving the upper body a 45 degree angle. The body should not be bent over at the waist. Head Position: The head should be relaxed with eyes focused forward “If you can believe it the mind will achieve it. – Ronnie Lott Upper Body Position: The upper body should be at a 45 degree angle. The individual should hold this position throughout the exercise; the upper body should NEVER be shifting back and forth like a teeter totter. Did You Know? Performing the exercise: • Forty percent of Americans deal with stress by overeating or eating unhealthy foods, according to a recent survey by the American Association. • Postmenopausal women who are overweight or obese have a greater risk of developing kidney cancer. A larger waistline and a history of weight cycling further increase this risk – American Journal of Epidemioloigy. Push Phase: Upon hearing the starters’ pistol, the individual should extend their arms in a downward manner as fast as one can, but should avoid locking out the elbows. As the individual moves the lever down, one should have a slight bend in the knees, keep their eyes straight ahead, and hold the 45 degree angle of the upper body. To make it easier to hold the 45 degree angle, the individual should keep the abs tight at all times while performing the decline press. Pull Phase: After reaching maximum down range, the individual should then pull the lever up towards the chest (pectoralis major) with elbows high and wide. While pulling the lever up, one should flex up onto the toes, but keeping the 45 degree angle of the upper body intact. This is done to generate leverage and more power in the decline press. After one extends up to the toes and pulls the handles back, the individual will then repeat the push phase motion. A key component in the pull phase is to retract the handles back as far as you can while pulling elbows wide and toward the sky in order to engage the back muscles (latissimus dorsi, trapezius). VERT Physical Therapy & Rehab • Come in and learn about injury prevention VERT Online Nutrition Program • VERT has just launched it’s complete online nutrition program • Please ask us for details to get started with this FREE service for our clients Nutrition Consultation • VERT welcomes Danielle Marzano as another nutritionist option for our clients. • She focuses more on diet nutrition advice. • First consultation with her is free and she will be at VERT Tuesday evenings and available for other appointments in her Syosset office. Contact us for more information. Nutropia • Nutritious Gourmet food delivered fresh daily (never frozen). To be featured in People Magazine. • This is the first food program that passes Dr. Marchetti’s requirements, and we have asked him about many other programs. • Sign up and mention that VERT referred you and lock in for only $31 per day (3 meals 2 snacks per day). How this exercise relates to everyday activities: Performing the decline press will enhance the ability to perform many everyday activities. That bag of groceries or top soil, case of water, or bail of hay will be that much easier to pick up off the ground. When we want to bring out the romantic side in all of us and take our special gal or guy out for a nice boat ride out on the lake it will be that much easier to row. For the sportsman in all of us the decline press improves hand speed needed in sports such as golf, tennis, baseball, etc. Key Points to Remember: 1. Look straight ahead at all times to reinforce good posture. 2. Never lock out your knee joints - always keep them soft. 3. Your feet should be slightly staggered, with the toes of one foot in line with the instep of the other. 4. Keep abs tight to reinforce good posture. 5. Have hips and waist at a slight tilt. 6. Hold upper body at a 45 degree angle. 7. When pushing the lever down DO NOT LOCK OUT ELBOW JOINTS! 8. When pulling lever back up towards chest, flex up onto toes, elbows wide and high. 9. The exercise should be performed as quickly as possible to produce as much force as possible to get the individual the best workout imaginable. 10. This is a strength, cardio and flexibility enhancing exercise. 11. Always smile and thank your wonderful trainer for putting you through such a great workout! VERT Fit Star of the Month Meredith Ritter Occupation: Legal recruiter specializing in intellectual property law Favorite VERT Exercise: Decline Press along with boxing and planks Favorite Health Food: Edamame and Sushi Fitness Goals: Gaining tone and definition without bulking up Fitness Achievement Highlight: In 26 weeks she has lost 10 pounds of fat and put on over 10 pounds of lean body mass. Her BodyAge is 3 Years Younger. Now that is how you recruit great results. Impression of VERT Trainers: “I like very much that the trainers are knowledgeable and NICE. I like that they are fitness experts and will work with me toward a goal and will tailor a workout to my own personal needs”. VERT Positive Impact: ”VERT has been very positive for me. I joined VERT after a “back injury” I was choosing to either continue physical therapy or to join this gym facility. I have gained more core strength which has strengthened my back and I have even gotten the ability to run a little bit, which I was told I would never be able to do again. I have more confidence in trying to stretch my limitations”. • Ask us for more details in the center Arbonne • New Product – Sea Scrub Detox Line Ask for details • Check out the only skin care line we were impressed with enough to offer our clients. • It is all botanical, hypoallergenic, and uses essential oils vs. mineral oils. Their nanosphere technology (born from cancer research) targets those skin cells that need it most. • Ask for a sample kit and experience how much better this is for your skin than anything else out there. • Interested in saving significantly off the retail price and exploring a simple additional revenue stream? Ask us how you can become an Arbonne Consultant. Burn Baby Burn By Brenda Hager You work so hard every week, making sure you complete your VERT sessions and SCIFIT. You spend so much time reading food labels and calculating how much fuel to put into your body. Then why should you throw that all away by simply guesstimating how many calories we burn throughout the day. This is an important point that should not be overlooked because if you overestimate how many calories you expend, not only will you not lose weight, but you will also gain weight. So never let a hard workout be in vain again; use this activity chart below or wear a Heart Rate Monitor to calculate the perfect equation for your weight loss. Remember this simple equation: calories in – calories out = weight loss. must be more that calories in to equal weight loss! VERT Referral Program • Remember to take advantage of the VERT referral program and receive 1-4 weeks of free training for anyone that signs up based upon their package. What to do Calories you burn per hour If you weigh… SCIFIT, average Aerobics, general Bicycling 14 mph (vigorous) Circuit Training Cleaning, house, general Cooking or food preparation Dancing Gardening Golf and carrying clubs Jogging Jumping Rope, moderate Lacrosse Mountain Biking Racquetball, casual Running 6 mph (10 min mile) Running 7mph (8.5 min mile) Stationary Bike (vigorous) Swimming laps (vigorous) Tennis, doubles Beach Volleyball Walking, 3 mph, walking dog Weightlifting (vigorous) 130 lbs. 800 354 590 472 207 148 266 295 325 413 590 472 502 413 590 679 620 590 354 472 207 354 155 lbs. 1000 422 704 563 246 176 317 352 387 493 704 563 598 493 704 809 739./ 704 422 563 246 422 Calories out 190 lbs. 1200 518 863 690 302 216 388 431 474 604 863 690 733 604 863 992 906 863 518 690 302 518 * Calories based on NutriStrategy software. How VERT prepared me for Disney Bootcamp By Kevin Ruthen I just returned from what most people refer to as the “most magical place on earth” but I prefer to call “Disney Bootcamp”. Please do not misunderstand me as I truly love visiting Disney with my family but, as I am sure any parent that has been there with children can relate, it is not a relaxing vacation. I have always found that I do not need to worry about finding time to make use of the hotel fitness center when visiting, as a day at any Disney park is plenty of a workout and let’s face it after training at VERT any other center is boring and a disappointment. This visit I decided to wear my Polar Heart Rate Monitor watch and Wearlink to help calculate calories one day at the Magic Kingdom. I also paid attention to my activities throughout the day. • Receive 15% off your entire purchase, just mention VERT – valid until 5/31/08 • Located at 7965 Jericho Turnpike, Woodbury, NY, 11797 – next to Ben’s Deli • Complimentary exams with X-rays, just mention VERT • Full range of services for adults and children. Located at 130 E. Jericho Turnpike, Mineola, NY, 11501 There is no doubt that VERT is no “Mickey Mouse Workout” and I am certainly thankful to have leveraged my VERT conditioning to fully survive and enhance my Disney experience. I am blessed with two girls, one 7 years old weighing 50 pounds and a 4 year old weighing 43 pounds. The temperature hit 87 degrees with plenty of direct sun bearing down on me. We spent 11 hours in the park that day. As in past trips neither girl had any real desire to walk and instead relied on taking turns using my shoulders as their primary method of transportation. The Magic Kingdom is 100 acres in size and we visited all 4 lands and of course Main Street. So how did VERT training truly benefit me? The most noticeable aspect was my overall endurance. During past trips I would have insisted that my children either walk or go into the strollers most of the time. Now that they are bigger and heavier I embraced the experience as a fitness challenge. I walked with them on my shoulders the majority of the time and even when waiting on lines in most cases. When switching children and for fun I would rely on the functional training I have accomplished at VERT for being able to lift them from the bottom of my left side diagonally up to my right shoulder and then over my head to sit on both shoulders. At one point while waiting for a show to start in front of Cinderella’s Castle instead of standing still I actually did some squats while holding one of them. Then of course my daughter had to sit on my shoulders for the entire 25 minute show. For those of you who know me I do not get embarrassed. My wife’s favorite was when they were both fighting to be on my shoulders at the same time and I put one on my shoulders and the other one wrapped her hands around my neck and held on while I walked to the next attraction. Also during this trip I relied on short interval bursts of sprint speed to either attempt to beat out a crowd to an attraction especially at park opening or running from a typical Florida rain downpour. At the end of the day I had soaked through two shirts and according to my Polar Heart Rate Monitor Watch I had burned a total of 2,800 calories. Let’s just say at the end of the day I was more ready for bed than my kids. This was an impressive day of calorie burning but I couldn’t help but reflect on how much quicker and efficiently I am even able to burn calories at VERT. I am thankful for my training at VERT as it helped me endure the Disney challenge and to have an even greater experience with my kids. I encourage you next time you are at Disney or doing any typical daily activity with your kids that you take a moment to relate it to your VERT training. I also know the next time I do functional training with the medicine balls at VERT I will be thinking back to Disney and looking forward to my next trip. I also hope to further improve my speed, power and endurance with the VERT machines so I can improve my Disney attraction line positioning ☺ Disney is still the “most magical place on earth” but VERT is the “healthiest place on earth” allowing all of us to have even more magical experiences!! Wanna Delay Aging? Archived of Internal Medicine - Jan 28, 2008 Chalk up another possible benefit of exercise - longer telomeres. They’re the caps at the end of chromosomes, and they tend to shorten as people age, hindering cell division and leading to wrinkles, weak muscles and disease. But according to a study of 2,400 men and women ages 18 to 81 by researches from King’s College London and the University of Medicine and Dentistry of New Jersey, those were exercised most (199 minutes a week) had longer telomeres than the sedentary. The finding is “tentative but provocative”, says Jack M. Giralnik, M.D., chief of Laboratory of Epidemiology. While there is no doubt that exercise promotes fitness and holds off certain diseases, he says, it’s too early to conclude that exercise slows aging itself. Contact Us Stress at Work Can Kill European Heart Journal - Jan 23, 2008 516-334-8378 [email protected] http://www.vertfitness.com A stressful job changes your body biologically, increasing the risk of heart disease and death. Of 10,000 British government workers ages 35 to 55 tracked since 1985, those who reported high levels of stress had a 68 percent higher risk of developing heart conditions than those reporting less stress. Researchers from University College in London found pressure at work led to higher levels of the stress hormone cortisol, changes in the heartbeat, heart disease, and even death. Male and female workers under the age of 50 showed the strongest connection between stress and heart conditions. Lead researcher Tarani Chandola says this may be because older people who still work are healthier than their peers who retire because of health problems. The so-called “health worker survivor bias”. Exercise of the Month – Reverse Bridge On Stability Ball Reverse Glute Bridge – Sit with your upper back resting against an exercise ball and your butt dropped down a few inches above the floor. Raise your hips up, creating a straight line from your knees to your shoulders. Hold your hips up for 30 seconds and repeat 2-3 times. Keep your inner core activated throughout the movement. Your ankles should be directly below your knees. Initiate the movement from your buttocks. Progression to Reverse Bridge with Leg Extension Start with the same position above holding the straight line from your knees to your shoulders. Lift one leg off the floor, extending it straight. Hold for 10-15 seconds, then return your leg to the floor and repeat with other leg. Do not allow your hips to sag. Keep the ball from moving and breathe naturally; don’t hold your breath. Keep your inner core activated. Progression to Reverse Bridge with Hip Extension Start with the same position above holding the straight line. Activate your inner core and flex one leg at the hip to 90 degrees (perpendicular with your upper body). Hold for 1015 seconds, then return your leg to the floor and repeat using the other leg. Do not allow your back to arch or sag during this exercise. Remain stable and still on the ball. Breathe naturally; don’t hold your breath.