How should I Exercise?
It’s well established and obvious that everybody should exercise. We all can benefit from a combination of endurance, high-intensity, and resistance exercises. As unfair as it may seem, it’s now clear that we all respond differently to exercise. Welcome to 2016 – where recent genetic technology has provided promising research indicating exactly how you should be exercising.
Genetic research has shown that some people respond more efficiently or more rapidly than others. “Non-responders” are people who don’t respond to cardio the way they’re supposed to and require a different approach to exercise to experience the benefits. Other genetic markers provide how beneficial resistance training and high intensity interval training is for you. Some people have genetic markers that are associated with “Enhanced Benefit” from endurance training, while others will gain “Normal Benefit.”
Your Wellness Warrior genetic report will identify how you respond to exercise for weight loss and other health benefits. This gives you valuable insight into the type of exercise to focus on, such as high-intensity vs. low-intensity and endurance vs. resistance training. You will be provided with a personalized exercise prescription that outlines how you should be exercising based on your unique genes.
We provide you with your own individualized “workout of the day” which we call your “Warrior WOD.” You will finally have an efficient and fun fitness plan prescribed exactly for you!
Functional Movement Screen
The proper movement plan is about choosing the right exercises for your genetic makeup, posture, activity level, and personal health history. In everyday life, we are constantly doing activities that create imbalances in our bodies. From sleeping on one side, sitting for long periods of time, or participating in sports like tennis and golf, our bodies slowly develop minor imbalances. These posture and movement imbalances can lead to unnecessary wear and tear on our muscles and joints, making us more susceptible to chronic pain and injuries. The goal of our Corrective Movement Plan is to correct the weak links that were detected in the Functional Movement Screening. The focus is on movements designed to create balance, stability, and/or mobility in areas that are not functioning properly.
Almost everybody has some sort of physical vulnerability called “weak links,” which is a physical or functional limitation. In order to isolate the weak link, your body’s fundamental movement patterns must be measured. This makes it essential to screen your fundamental movements prior to beginning any training program. By looking at your movement patterns and not just one area, a weak link can be identified.
The Functional Movement Screen will pinpoint these weak links. This system is a process that identifies the weak link in your movement pattern, and then we assign specific exercises to correct it. This results in a very impressive, strong, and fit Wellness Warrior.
Good posture is important because it affects both your physical body as well as your emotional and mental well-being. You are probably spending a lot of time in a sitting or prolonged position, which is now considered harmful to your overall health. We see the effects of this every day in the form of poor posture, and we continue to overlook it as something benign that naturally occurs over time without consequences.
According to the American Journal of Pain Management: “Posture effects and moderates every physiological function from breathing to hormonal production. Spinal pain, headache, mood, blood pressure, pulse, and lung capacity are among the functions most easily influenced by posture.” There is also evidence that poor thoracic posture shows “a trend towards greater mortality” as discussed in a study by the Journal of the American Geriatrics Society.
Another fairly new risk factor that is starting to become more common is excessive usage of mobile phones, tablets, and PCs. Over the past seven years, mobile device usage has grown from .3 hours a day to 2.8 hours a day for the average adult. Comparatively, our computer use has remained about the same over the same time period at 2.4 hours per day. A recent article by Kenneth Hansraj, MD, the chief of Spine Surgery at New York Spine Surgery and Rehabilitation, describes that “as the head tilts forward its weight effectively goes from 10 to 12 pounds in the neutral position to as much as 60 pounds at 60 degrees of flexion, which is the typical position that we have while using a mobile device.”
“A Good Stance and Posture Reflect a Proper State of Mind”
Having good posture has many benefits, including reducing physical stress on your body, preventing injuries, improving physical performance, and portraying strength and confidence. Good posture is simple and eloquent by design in form and function. The body is designed to have the head, rib cage, and pelvis perfectly balanced upon one another in both the front and side views. If the posture is deviated from normal, then the spine is also deviated from the normal healthy position.
Unfortunately, abnormal posture has been associated with the development and progression of many spinal conditions and injuries including: increased muscle activity and disc injury, scoliosis, work-lifting injuries, sports injuries, back pain, neck pain, headaches, carpal tunnel symptoms, shoulder and ankle injuries as well as many other conditions.
If you’re like most people, you aren’t even aware of some minor postural imbalances. We use a cutting-edge posture analysis tool that identifies postural characteristics. Additionally, we deliver state-of-the-art custom postural and functional exercises to correct any of your postural deviations.