All entries filed under “Get Moving”

12 days of Training and Nutrition Holiday Packages

12 Days of Training and Nutrition Holiday Packages

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Forget the wool sweater and long underwear--ask for the gift of health this holiday season! Revolution Physical Therapy Weight Loss wants you to start 2015 off right with exercise and nutrition packages. Whether you're new to our program or want to continue on the path to a healthy lifestyle, Revolution's expert staff will help you reach your fitness and wellness goals.

Check out our holiday specials:

1) 12 exercise training sessions + FREE VO2 Peak test ($150 value)

Price: $1080

2) 8 nutrition sessions + FREE Resting Metabolic Rate test ($75 value)

Price: $480

Individual session pricing also available for exercise, nutrition, and motivation sessions, click here for more details.

Call 1-312-878-8800 or stop in to one of our 5 clinics today to learn more and purchase packages and sessions


Hitting it Hard

It is common knowledge that fitness facilities across America see an incredible influx of new clients in January and February, but by March, where is everyone? People stop exercising for two main reasons:

(1) the intensity is too high and they cannot maintain this level of exercise, or

(2) weight loss is not forthcoming and they become frustrated.

Research has proven that high intensity interval training (HIIT) is an efficient means of losing weight. According to the International Journal on Obesity, HIIT is easily tolerated and results in higher losses in percentage body fat.

HIIT Training can be extremely beneficial, but if it works so well why are millions of people giving up on exercise by March? The reason is threefold. Understanding these reasons plays a large part why our clients have been so successful at Revolution Weight Loss Centers.

1: High intensity exercise utilizes large amounts of carbohydrates. Cardiopulmonary test allows us to learn which fuels are used at specific heart rates such that we can efficiently utilize HIIT training.

2: Utilizing large amounts of carbohydrates may cause insulin spikes, which can then result in an increase in carbohydrate consumption post-exercise.

3. Exercise adherence is closely linked to enjoyment levels. In fact, the International Journal of Sport Psychology found that ratings of enjoyment predicted exercise adherence. Finding a balance between hard work and enjoyment is a necessary step to keep clients moving forward through March and beyond.

 

1: http://www.carnevalijunior.com.br/wp-content/uploads/2010/03/a-role-for-high-intensity-exercise-on-energy-expenditure-balance-and-weigth-control-1998.pdf


Training Through Injury

At some point in life, an acute injury is imminent; if you are cleared for exercise, mindful resistance and cardiovascular training will bring a host of benefits.

Injured or not, we sometimes forget that exercise is a way of life. In fact, it is essential to life. Exercising will not only help maintain fitness but also, in the long run, increase your chance of survival. A study in The New England Journal of Medicine concluded that cardiovascular fitness is more important to survival than any other risk factor- including blood pressure and cigarette smoking! This reason alone should motivate you to exercise.

Another benefit of continuing cardiovascular exercise while injured is that it increases blood flow, which helps deliver nutrients to cells that repair the tissue. The increased amount of blood flow will carry the debris away from the injury into the liver to get processed and discarded. These two aspects can help to speed up your recovery time.

Resistance training during this time can provide equally important benefits, such as preventing muscle loss. This is important because muscle loss due to cessation of exercise could result in a lower metabolism.Therefore, maintaining muscle mass during injury can in turn fend off unwanted weight gain due to a reduced metabolism. So how can you prevent this from happening? Exercise! 

They key to overcoming setbacks is to become creative in the gym. There are many ways to work the muscles you’re accustomed to without compromising the injury or any other safety aspect of the exercise.

First, make sure the injured joint has been properly stabilized by a physical therapist or specialist, and take their advice seriously so as not to jeopardize your injury. The next step is to select exercises that target the muscles you are trying to work but does not require the injured joint to move.

If you find this part difficult, ask our Exercise Physiologist, Joel Woldt MS for help at:  jwoldt@revolutiontrainingcenters.com to learn more about specific exercises to perform with an injury. 

Remember, it is better to exercise with limitations than to stop exercising all together. The science doesn't lie: exercising is essential to life. 


How Body Fat Percentage Can Trick You

One of the most commonly used measures in fitness is body fat percentage. Men and women alike look at this number as the 'all powerful indicator of health,' and often, put too much stock into this single... More »


The Real Secret to Success in Fitness

I recently came across an article that reminded me to keep perspective on how to succeed in becoming healthier and more physically fit (Finn). In today’s world, there are hundreds of programs that... More »


Fuel Utilization for the Exercising Muscle

As Krista stated a few weeks back, we're constantly using the food we eat (fats and carbohydrates) as fuel, both during exercise and at rest. Understanding how our body uses that fuel can make a huge impact... More »


How "EPOC" Contributes to Weight Loss Long After the Exercise Session is Over

EPOC is an acronym that stands for excess post exercise-oxygen consumption. What this really stands for is the amount of calories that are expended after an exercise session is over. The consensus from... More »


The use of 220-Age to Create Heart Rate Zones and the Benefits of Cardiopulmonary Exercise Testing

Just about anyone who has been on a treadmill, elliptical, or used a heart rate monitor has seen the chart that tells you to take 220 and subtract your age to get your maximum heart rate. This gives you... More »


Peripheral Heart Action Training

Peripheral heart action training is a form of exercise programming that can be very effective and efficient for those who perform it. Peripheral heart action training involves alternating the muscle groups... More »


Reversing Metabolic Syndrome

One of the new buzz phrases in the medical community is “metabolic syndrome."  Metabolic syndrome stands for an individual having a combination of 3 or more of the following: Waist circumference... More »


Is Resistance Training the Key to Weight Loss?

When most people think about starting a weight loss program, they immediately think about cardio machines. Visions of endless stretches on the treadmill and elliptical machine often either: scare people... More »


Can Too Much TV Kill You?

Every cigarette smoker has heard the phrase, “How can you do that to your body, that stuff will kill you”, and the person saying that is probably right. But what if someone said the same phrase... More »


Benfits of Exercise in Controlling Type 2 Diabetes

It's amazing what a little exercise can do. If you're a type 2 diabetic, the effects of a single session of aerobic exercise on insulin action vary with duration, intensity, and subsequent diet; a single... More »


Aerobic Exercise - Minimum 30 Minutes

To promote and maintain health, all healthy adults aged 18–65 years need moderate-intensity aerobic physical activity for a minimum of 30 min on five days each week or vigorous-intensity aerobic... More »


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