Newsletter Archive
February 2007
IN THIS ISSUE
Hello from Cor Clinic!
My name is Patrick Ward. I am the new Director
of Fitness and Sports Conditioning. I am very
excited to help develop this program at Cor Clinic
and bring information about health and wellness
to all of you.
In keeping with the Cor Clinic mission of offering
the highest care in orthopedic rehabilitation,
the Cor Clinic Fitness department is focused on
developing training programs for a variety of
goals including fat loss, endurance, strength,
stability, flexibility, athletic conditioning
and sport-specific training.
Every month we will send out our email newsletter
featuring workout ideas, nutrition tips, information
about enhancing your lifestyle and review of research.
We are bringing this information to you, compliments
of the Cor Clinic because we understand the importance
of having quality information and being able to
apply it to your lives.
In addition to all this great information, be
sure to keep an eye out in each newsletter for
specials on our training packages.
We invite all of you to schedule a complimentary
fitness assessment - with no further obligation
- and take advantage of the various programs we
have recently introduced .
Yours in health,
Patrick Ward, Ms(c), CSCS, CPT, USAW Club Coach
COR NEWS:
Get to Know Cor Clinic's New Fitness and Sports
Conditioning Department
COR Clinic is pleased to announce the start of
the Fitness and Sports Conditioning Department
at the recently-opened Gray Hawk facility.
The Fitness and Sports Conditioning Department
is offering a variety of programs to the public
including
Fat Loss
Tired of spinning you wheels? Let us help! We
will work to develop your fat loss program and
help you get on the right path towards your goal.
Golf Strength and Conditioning
Our golf strength and conditioning program is
set up to help increase your strength, stability
and power. All three of these elements are crucial
to increasing golf performance and helping you
prevent injury.
Sports Specific Training
The professionals at COR Clinic are committed
to enhancing your sports performance. Let us know
the sport you play and we can help you prepare
for your competitive season.
General Health
Looking to enhance your overall health and fitness?
Want to improve your strength and endurance? If
so, the general health program is for you. We
can help you achieve the next level in fitness.
Youth Training (13+)
Are your children interested in exercise and working
out? Do have children that play sports and are
interested in improving their skills? The youth
training program is focused to helping children
prevent injury, enhance base levels of fitness
and learn proper exercise technique and movement
patterns.
Group training
Our adult and youth group training programs are
a great way for you to train with friends or family
members who are working towards the same goals.
Gym memberships
We are now offering a gym membership that is unlike
any other membership of its kind. For a small
fee ($30), you can train at COR Clinic's private
facility on your own, sort of. The difference
is that we only allow 4 people in the gym at the
same time. This helps to keep the facility private,
and it allows us to place a floor trainer on the
floor to ensure that you are doing everything
with proper form and technique and you answer
any of your training questions. This allows to
ensure quality control so that you are working
towards your goal in a safe and proper manner.
No gym in the area offers this type of service.
At other facilities, if you are not training with
a trainer, then you are on your own. At COR Clinic,
we believe that even if you are not training with
a trainer, you deserve to have some sort of supervision
to enhance your training experience.
Call or stop by to set up a complimentary fitness
assessment, learn more about what each program
entails and which one might be the best fit for
you.
FEATURE ARTICLE:
Motivation 101
Well, January has ended. I guess the big question
is, "How are you doing with your New Year's
health resolutions?"
January is a big time for gyms and fitness centers
around the country. On the first of the year,
"resolutioners" will pour into gyms
in an effort to start up their new year's goals
of getting fit, losing fat, gaining muscle and
more often than not, all of the above.
Unfortunately, as this month ends, where are
most of these people? Two or three weeks into
the New Year and they have already given up. Their
goal has already been put on the back burner.
Why is this? Why does this happen to so many people?
Why do they fall into the trap? The reason is
because they don't set concrete goals and they
give themselves all sorts of "outs".
I could never understand why people couldn't
commit to being in shape. After all, you only
have one body! Most people care more about what
they put in their car than what they put in their
body. The sad fact is that when your car breaks
down, you get a new car. When your body breaks
down, you don't get another body.
If you are going to make 2007 your year, then
set a goal, write it down and stick to it. By
writing it down, you are solidifying the goal.
You can't give yourself an "out." You
have to stare at it every single day until you
reach that goal. I can assure you there is no
better feeling than the feeling of being healthy.
So get to it! Don't start tomorrow or next week.
Start today! Your body depends on it. Hurry though,
you only have 11 months to go!!
RESEARCH REVIEW:
Effects of Resistance Exercise Bouts
of Different Intensities but Equal Work on EPOC
Thornton, MK, Potteigeiger,
JA, Med Sci Sports Exerc., vol. 34, no. 4, pg.
715-22, 2002.
Purpose: The purpose of this study was to look
at the effect of low and high intensity resistance
training of equal work volume on excess post-exercise
oxygen consumption (EPOC). All of the subjects
used in this study were healthy women.
Conclusions: The researchers concluded that a
workout of equal work volume, the high intensity
exercise would produce similar exercise oxygen
consumption, with greater excess post-exercise
oxygen consumption, than low intensity exercise.
What this means to us: What I really like about
this study is that it used only female subjects.
The reason I like that is because women are typically
afraid to go into the gym and push the intensity
and put a little weight on the bar. What it comes
down to is that you NEED to train with intensity
if you really want to realize your fat loss goals
and maximize your energy expenditure. As shown
in the study, when the women trained with a greater
intensity, they not only increased their energy
expenditure during the workout, but after the
workout they body continued to expend energy.
How we can use this to our advantage: We can
take this information and directly apply it to
our workouts by putting a little more weight on
the bar and lowering the number of repetitions
we are doing per set. So, for example, if you
typically perform 3 sets of 15-20 repetitions,
don't be afraid to increase the intensity and
do 3 sets of 8-10 repetitions. We can also apply
this to our cardio vascular training by increasing
either resistance, speed or incline and getting
our heart rate up for brief periods of time. This
is what we call interval training. An example
of this might be riding on the bike at a moderate
pace on level 3 for 90 seconds and then following
that by riding on the bike at a hard pace at a
level 8 for 30-40 seconds and then dropping back
down to level 3 for the next 90 seconds. Repeating
that protocol for 6-8 repetitions.
If your results in the gym have gone stagnant
as of late, try increasing the intensity and working
on some interval training. The worst thing you
can do is keep doing what you are doing. This
month, try and push yourself a little harder and
get out of your comfort zone.
MONTHLY Q&A:
Q: I have been doing crunches
and sit ups every day for the past month and I
still don't have abs. What am I doing wrong?
A: This is a pretty common question/complaint
of many gym goers. The reality of it is that you
can do crunches and sit ups and abdominal exercise
until you are blue in the face and you will never
see your muscles. That is, until you actually
get rid of the fat that is lying over the top
of them. The easiest way to achieve this is a
healthy diet and a proper training program which
is focused on losing fat over your entire body.
Once you realize the importance of creating a
caloric deficit with your diet and training, you
will be well on your way to the "6-pack abs"
that you desire. Everyone has abs. You just need
to do the proper type of training to expose them.
Do you have a question you'd like to see answered
in next month's Q&A column? Email your question
to pward@corlcinic.com
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