5 Ways to Improve your Health That Have Nothing to do with Dieting.
Research Abstract: User Efficacy
Introduction: For Decades the fitness industry has presented new products for the purpose of creating an enhanced strength training experience for performance, convenience and price point. Often, devices specialize in muscle isolation or incorporate the entire body and are generally expensive and require numerous parts to arrange, and a significant amount of space. Over time the drawbacks have led to disfavor and lack of use. Fitness facilities that promote muscle isolation machines are expensive to join, are generally not convenient due to time or location. Free weights require a heightened level of understanding or instruction, and pose a greater risk to reward ratio, which is especially true for the older population. Finding a device that addresses these concerns yet provides an appropriate experience is what prompted this research project.
Purpose: The CorePump® Machine represents a new type of training device based on Isokinetic resistance. There are three types of resistance training. 1) Isometric: muscle contraction without joint motion. 2)Isotonic: muscle movement in both concentric (shortening) and eccentric (lengthening) phases. 3)Isokinetic: muscle movement with resistance in concentric only phases. Numerous research studies have shown isokinetic training to be a viable and potentially safer method of strength training. This study was designed to determine the benefits of this device for an individual in a private or group setting.
Methods: A random group of 25 physically active adults from cycling, running and swim backgrounds participated in the study. A single page questionnaire was provided prior to use of the CorePump® Machine. A workout consisting of 8 fundamental movements involving 1 set of 10 reps for each was then completed. A second single page follow up questionnaire based on the experience was provided after the workout with CorePump® Machine.
Results: Pre workout questionnaire: The majority of participants reported they were currently participating in a resistance training program (60%); with 72% participating throughout the year. With 84% of the participants reported not utilizing a personal trainer during resistance training. 80% responded that they weight train less than 1 hour a session with 36% reporting time as the limiting factor. Although 88% did not fear soreness in their resistance training, 68% preferred not to be sore from resistance training.
Post Workout questionnaire: Upon completion of the 1 set of 10 repetitions for 8 separate movements, 96% of the participants felt the CorePump® Machine was sufficient to include all body parts. Only 4% of the participants felt new or unusual soreness after using the CorePump® Machine (preexisting conditions). The majority of participants had a positive encounter with the CorePump® Machine; with 80% feeling confident they could use it alone. 68% were interested in purchasing and also learning more about the CorePump® Machine experience. With the majority of the participants expressing that the product presented value; however, 88% felt the price point exceeded their expectation.
Discussion: Overall, the participants had a favorable experience and felt it would be a useful form of resistance training. Those who didn’t have a favorable experience commented that the resistance, even at setting 1, was too difficult. In some cases, the machine did not allow for appropriate range of motion but this was due to only having one size model to test. Others commented that going to a facility to workout had a social aspect that had not been anticipated and thus those participants would not likely purchase for home use. Most felt safe using the machine and were confident they could control form while using it on their own.
Conclusion: The use of isokinetic resistance training is not well known to the average end user, and there is a paucity of research available to support its validity. As a result, more research is needed, but the current project would support favorable results, and outcomes across a broad spectrum of ages and abilities. The CorePump® Machine represents a viable method of isokinetic resistance training to meet the users end needs.
Jeff Lockwood, LifeSport (Exercise Physiologist)
Colby Health Institute (CHI)
It is the duty and responsibility of our government to provide each tax paying citizen a better solution for health and well-being. This should be implemented in the privacy of our own homes. This should be at no additional cost to the taxpayer, but to be paid for by our government. Better health and well-being must start in the home.
George Bernard Shaw wrote, “Youth is the most precious thing in life; it is too bad it has to be wasted on young folks.”
This is a sad truth.
The paradox of it all is that we sacrifice our time and health in the pursuit of wealth and at the end of our journey, we spend our wealth on the pursuit of better health and more time.
Sadly, I’ve known many individuals who’ve attained millions of dollars but are left sick, unhappy and alone.
Simply put, our health is our wealth.
Pain Is To Inflame
Where there is fire, there is smoke. The cause of the fire is not as important as the fact that there is a fire. When our bodies have a disease we are inflamed. I will briefly simplify the two words “disease” and “inflamed.”
Dis-ease: Not at ease.
(A disorder of structure or function in a human, especially one that produces specific signs or symptoms or that affects a specific location and is not simply a direct result of physical injury. Whether your body has a broken bone, a virus, bacterium, Cancer, or any other disease it will have inflammation.)
In-flamed: Fire within.
(A localized physical condition in which part of the body becomes reddened, swollen, hot, and often painful, especially as a reaction to injury or infection.)
Nearly 75% of all deaths in the United States are attributed to just 10 causes, with the top 3 of these, accounting for over 50% of all deaths.
Chronic lower respiratory disease
Influenza and pneumonia
80% of these causes of death are preventable and treatable with exercise.
Movement is medicine, even small doses extend longevity and can prevent and treat disease. Movement truly is a polypill. Thinkers of ancient times, such as Hippocrates and Plato, suggested that physical activity was good for health.
The epidemic that has scourged America can be solved by simply eating healthy and exercising daily.
I wonder why the majority of Americans avoid exercise like the plague?
I believe because it is hard work and takes up so much time.
If each American had a simple, user-friendly solution for medicinal-movement that respects our time, we would beat the diseases that are killing us.
Motion Is Lotion
Not all movements are medicinal, some are very inflammatory and dangerous. If you are currently in a fitness program that leaves you injured, abandon it immediately!
Not all resistances are created equal.
A brief explanation of isotonic, isometric, and isokinetic.
Isotonic exercise: Exercise when a contracting muscle shortens against a constant load, as when lifting a weight. This is the most popular form of resistance today. Cross fit has been ridiculed for creating such a dangerous fitness program. 80% of cross-fitters get injured within the first 60 days of starting.
Isometric exercise is when muscular contractions occur without movement of the involved parts of the body. Think Bruce Lee pushing on a wall that doesn’t move.
Isokinetic exercise is a type of strength training. It uses specialized exercise machines that produce a constant speed no matter how much effort you expend. These machines control the pace of an exercise by fluctuating resistance throughout your range of motion. I am proud to introduce the CorePump® Machine.
I had a discussion with a very knowledgeable exercise physiologist (Jeff Lockwood with LifeSport), and we were discussing the best methods and practices for training high-level athletes. The ideal training situation for an athlete is to build strength, power, and endurance for muscle groups specific to their sport. Consider a cyclist, the athlete will have to optimize their capacity to ride more efficiently and effectively while refining and fine-tuning their skills specific to their sport. This takes a lot of time and practice. To be the best, you have to beat the best.
In order to beat the best, you must be faster and out-perform your opponent. You need to be the better machine. This is done by increasing strength, flexibility, and endurance. Simple as that.
Using traditional forms of resistance, you will suffer from DOMS (delayed onset muscle soreness). This is a condition that will require much-needed rest in order to fully recover. This takes time away from the athlete for optimally training and performing.
Using isokinetic resistance will strengthen all the necessary muscle groups without getting blasted with DOMS.
This will give the athlete more time to refine their skills in order to be victorious over their opponents.
This applies to life athletes as well. You and me.
The solution for better health and wellness is finding a method that will not take up very much time and space, yet still effective in preventing and treating 80% of the causes of death.
Love One Another
Often I think about what thoughts run through people’s minds at the end of their journeys, here on earth. When transcending from mortality to the unknown, what common thoughts race through the minds of the departing? I would guess one thing that never gets a second thought would be “how much money do I have?” An idea that consumes the majority of people their whole lives long. It’s amazing and somewhat unsettling that we have put so much time and energy in the pursuit of money. If we only get one life to live, why have we succumbed to this nonsense? Can money truly buy happiness? I think not. Just ask the departed.
I think people ultimately put their conscious-energy into thoughts like have I loved? How have I been loved, in return?
Just like earning monetary wealth, earning love takes time, energy, and consistent-persistence.
Unlike the pursuit of money, the return on love is much more fulfilling, and the dividends are truly out of this world.
Every fitness regimen should meet one common goal: improve strength, flexibility and cardiovascular health and function.
These 3 components of health are what we call the 3 pillars of fitness.
I am pleased to announce that I have created a solution that will make the world healthier without taking up a lot of time and space while achieving optimal health.
YOUNGER TOMORROW: THE ART OF RECOVERY
An important source of confusion surrounding the use of the term recovery derives from the lack of clarity about the respective roles of healthcare professionals and people with mental health problems. Recovery is a process of change through which individuals improve their health and well-being, conduct their lives autonomously and strive to reach their full potential. Recovery-oriented care is what mental health treatment and rehabilitation professionals offer to support the person's long-term recovery efforts. The promotion of well-being through self-care and early intervention, both mentally and physically, is an important component of it. Recovery-oriented care requires that people in recovery be involved in all aspects and phases of the care process. This book clarifies the terminology and discusses some of the ways in which recovery and recovery-oriented care are commonly seen from the perspectives of practice. Thus, I defend that the person "in recovery" must remain at the center of all conceptualizations and debates, as well as the need to consider culture in the configuration of how recovery is seen and promoted in different societies. We believe it is necessary to promote this approach with cultural adaptations and include it in health schools and residency programs. Thus, students and future health professionals will know the model and can decide on its integration in daily practice.
Today, our society is characterized by a high-tech and industrial economy in which the principles of economics increasingly influence all areas of life. Productivity and performance thinking determine not only the working world but also the private life. The increasing demands are leading to a stress-ridden society in which it is increasingly difficult for every single person to find or maintain a personal balance. The consequences are mental disorders such as depression, anxiety disorders, and fatigue. A sense of emptiness, coupled with the inability to do anything at all, can develop out of the requirement to always function. In addition to these general social phenomena, individual strokes of fate such as illness, unemployment, separation, and interpersonal conflicts can lead to the loss of inner balance. In the case of mental disorders arising from the above-described conflict between the individual and a world dominated by increasing economization, but also in specific mental illness, more and more creative recovery methods are used in addition to the classical forms of recovery in the sense of a creative coping with life.
As a truth seeker and naturopath, I have found that the most profound and beneficial lessons in life are taught by observing nature. What has taken me nearly two decades of research, learning, and education, I have learned in 2 minutes, from a seal. Why a seal you ask? A seal in nature is the perfect example of a mammal practicing the art of recovery.
In this book, our goal is to critically examine some of the ways in which recovery and recovery-oriented care are commonly viewed from the protagonist in their own care to the co-development and co-evaluation of programs. Read on to discover the four natural steps towards the art of recovery.
So I have accepted the challenge/opportunity (depending on if you are into poison or medicine) to write in the fitness section of AZ Foothills Magazine each month. As you can see it's already the 2nd of July and my article is due the 5th (so I need to get to it!). As a post-rehab specialist I have learned over throughout the years the huge benefits you can get from doing the following healing modalities: cryotherapy, isokinetic resistance training, and infrared sauna. Each one of these therapies are extremely beneficial to the body, but I've discovered that by combining these 3 elements you get an awesome synergistic trifecta! The foundation for healing is anti-inflammation, thus doing things to your body (i.e. crazy cross-fit or acidic foods) to inflame it is not smart (muy malo). Life in general is pretty inflammatory, so if you find a program that helps "de-flame" the body you're on the right track. If you are interested in trying this circuit out contact me and I'll gladly take you through this "Recovery Circuit." Proof is in the pudding, if it is everything that I claim it to be than you have found your "Holy Grail" for recovery. Here's a brief break down of the benefits as you go through this amazing circuit:
Recovery Circuit Steps:
Step 1: Cryotherapy - Exposure to sub-zero temperature activates the central nervous system. The central nervous system (when activated) allows the release of beneficial hormones and enhances circulation. The hormones released produces a systemic response that provides pain relief, increased mobility, decreased inflammation, and mood elevation.
Step 2: Recovery Warm-Up on the revolutionary CorePump® Machine - The CorePump® Machine provides isokinetic resistance, which is a safe, effective and efficient way to strengthen the entire body (without the inflammation typically associated with traditional exercise). You will also safely increase your flexibility as well as improve your cardiovascular/cardiopulmonary health.
Step 3: Infrared Sauna - The health benefits that you get from the infrared saunas are: Heart health and blood pressure, detoxification (eliminate toxic heavy metals), anti-aging, muscle growth, injury healing, weight loss, metabolic diseases, mood, mental health, cognitive function, inflammation, autoimmunity, and skin health.
I could write a book on the benefits of these modalities because they are so numerous.
If you are interested in learning more about these benefits email me and I'll send you more information.
Younger Tomorrow: The First Hour involves the following elements: cryotherapy, isokinetic training, infrared sauna, meditation and nutrients that help make the body alkaline.
Here is a high level list of some of the basic benefits from each (we'll dive deeper into each topic in later blogs).
- Pain relief and muscle healing. ...
- Weight Loss. ...
- Reduced inflammation. ...
- Preventing dementia. ...
- Preventing and treating cancer. ...
- Reducing anxiety and depression. ...
- Improving symptoms of eczema. ...
- Treating Migraine Headaches.
Isokinetic Resistance Training:
Isokinetic exercise is a type of strength training. It uses specialized exercise machines that produce a constant speed no matter how much effort you expend. These machines control the pace of an exercise by fluctuating resistance throughout your range of motion. Your speed remains consistent despite how much force you exert.
You can adjust the target exercise speed and range of motion to suit your needs. Different attachments on the machines can isolate and target specific muscle groups. You can use Isokinetic exercise to test and improve your muscular strength and endurance.
- Detoxification. Sweating is one of the body's most natural ways to eliminate toxins, making it a crucial part of detoxification. ...
- Relaxation. ...
- Pain Relief. ...
- Weight Loss. ...
- Improved Circulation. ...
- Skin Purification.
- Meditation reduces stress.
- It improves concentration. “I'm more centered and focused in everything I do. ...
- It encourages a healthy lifestyle.
- The practice increases self-awareness. ...
- It increases happiness.
- Meditation increases acceptance. ...
- It slows aging.
- The practice benefits cardiovascular and immune health.
Disease thrives in an acidic environment and dies in an alkaline diet. I like to keep things super simple. If a food class (ie animal products) produces acid, then it will cause inflammation in the body which is the distress call by the body that there is dis-ease occurring. For the most part I like to keep my diet strictly plant based, staying far away from animal products high in acidity (ie pork, red meat, fowl, dairy, etc...). Trust me there are so many foods out there that are quite delicious that grew from the ground (didn't have a mamma).
I hope this high level view on my approach to the basics of The First Hour has been helpful and eye opening for you.
Peace and Love
My purpose for writing The 1st Hour came to me this morning while I woke up without my alarm (my phone died and I didn't want to go out to my car to get the charger) at 4am. I felt like I could have went back to bed, but I wanted to get to work on a ClickFunnels campaign that I am starting to build. As I laid in bed I realized that all of the "Greats" or "Success Stories" all seemed to have had the same habit first thing upon rising. Some go crazy like "making your bed" or "meditate" for an insane amount of time. I'm on the same page as Tim Ferriss regarding making the most out of each second of each day. I don't like to divide my days into seconds, minutes, or hours anymore. When I do I seem to watch my days fly into weeks, months, years and then holy shit, decades! No I've decided upon rising this morning to divide my time into moments. If I could recreate the calendar it would be a calendar of moments. That way life isn't about the number of days you survived on this rock, but the number of moments you've experienced. Makes sense right? Who cares if you're 199 years old with only 29 moments, I'd rather be 29 years old with 199 moments.
Anyways back to the "purpose" at hand, The 1st Hour.
BENEFITS OF HYDRAULIC RESISTANCE EXERCISE
Backed by 20 years of research and development, Hydra-Fitness Industries offers the safest and most effective exercise/rehabilitation equipment on the market today.
These unique machines, with their patented hydraulic system, work on many different levels to meet widely varying needs such as strength, power, endurance, cardiovascular conditioning, aerobic and anaerobic training, rehabilitation and cardiopulmonary activity.
In order to appreciate the nature of hydraulic resistance exercise with Hydra Fitness equipment, a brief discussion of the various types or classifications of muscle contraction is in order.
An isometric contraction occurs when the muscle develops tension but does
not change length. No movement occurs because the resistance is greater than the force potential of the muscle. A sub-maximal isometric contraction is termed a "static" contraction.
An isotonic contraction occurs when the resistance or load remains the same
and there is movement involved. That is, the force developed by the muscle overcomes the inertia of the resistance. In an isotonic contraction the velocity of the movement is not necessarily controlled, but rather the main classification characteristic is the constant load.
An isokinetic contraction is defined as occurring at a fixed velocity. In
practice this refers to a constant velocity of movement in a body part or segment rather than a fixed speed of shortening within the muscle.
Functional isokinetics provides all the accommodations or variable resistance of isokinetic training, but with variable speed and maximum overload at every joint angle throughout any range ofmotion.
Most isokinetic devices provide variable or accommodating resistance, which implies that the resistance is maximized according to the ability of the muscle to generate tension. The ability to generate tension is affected by the mechanical properties inherent in the lever system comprised of muscle and bone. In other words, there are "strong" and "weak" points in the normal range of motion which are usually referenced to the angle between the body segment(s) and the involvedjoint(s).
In an isotonic contraction, the greatest weight that can be moved through a normal range of motion is limited by what can be moved at the weakest joint angle. Therefore, the muscle is provided with maximal overload at that point only. There are usually ranges of strong and weak joint angles, but the degree of overload at the strongest joint angle is dramatically restricted if the movement is performed through the full range of movement. An alternative is to work with heavier resistance through a restricted range of stronger joint angles, which is effective, but time-consuming.
The major advantage of a system which provides accommodating resistance is that the muscle is able to generate more external force and the system provides more resistance. Many scientists and fitness professionals feel that such loading systems are superior to traditional isotonic or constant-load systems. Hydra-Fitness uses "functional isokinetics." This comprises all theadvantages of "isokinetics," but with "variable speeds" instead of non-functional fixed speeds.
Strength, power and velocity
Strength is often defined as the maximal tension genera ted by a muscle. Functionally, a
maximal isometric con traction at the strongest joint angle results in the greatest force.
Power is often defined as work accomplished relative to the time required to perform it. Since work is the product of force times distance, and work divided by time is power, the speed of movement can dramatically influence the power output of muscle. If a muscle can be trained for both force and speed, performance can be maximized. 'Performing at both high resistance and high speed is critical for peak performance of some athletes. Since high-velocity training with conventional weight-based systems is neither practical nor safe, hydraulic resistance systems have a great advantage due to their ability to accommodate both resistance and velocity safely.
The "specificity of training" principle
Specificity is one of the most important underlying principles governing the success of
While exercise scientists do not yet fully appreciate the nature of this
principle, it appears that maximal benefits occur when training is specific to the performance. Very simply, strength training tends to enhance strength, and aerobic training enhances endurance. But the issue becomes very complicated when athletes are preparing for competition. Sport specific training is not always possible (e.g. rowing in the winter) or desirable (constant training in one mode may cause boredom or · decrease motivation); therefore, alternatives are very important. However, in order to "transfer" as much of the training effect as possible to the actualperformance, the specificity principle must be adhered to.
Training with hydraulic resistance allows movement patterns and movement velocities nearer
to the actual performance. thereby enhancing the specificity effect.
Circuit training with variable resistance hydraulic equipment is becoming increasingly popular. It involves a cardiovascular response that results in improved aerobic fitness. By using a variety of work-to-rest ratios in a circuit mode, both anaerobic and aerobic energy systems can be stressed. Circuit training with the variable resistance Hydra-Fitness systems at a high cardiorespiratory involvement can induce positive aerobic power training effects. When conducted at relatively high velocities with a work-to-rest ratio, the cardiovascular system will be stressed. This effect on the cardiovascular system has not been observed with circuit training on other strength -training equipment.
Traditionally, strength training exercises have not been utilized for cardiac rehabilitation because they were believed to represent increased risk for the patient. However, more recent studies have demonstrated the relative safetyof weight-carrying and circuit weight training exercises among cardiac patients who were only three months post-clinical. The addition of Hydra Fitness circuit training to medically supervised cardiac exercise programs mayenhance the patients' ability to meet many of the physical demands associated with their daily activities.
In summary, Hydra-Fitness resistance training systems uniquely provide the opportunity to exercise with accommodating resistance over a wide range of movement velocities. Most Hydra-Fitness systems offer alternating resistance and the choice of unilateral or bilateral movements. The equipment is well suited to circuit training and appears to provide excellent strength training gains from short-term programs.
Clearly, any training program is dictated by the need and the initial fitness level of the individual. The Hydra-Fitness line of resistance exercise systems can be adapted safely and effectively, regardless of the training objectives.
Fitness among the aging population
An often observed and reported trend among the elderly is loss of muscle, gain in fat and decline in overall body composition -- a condition that is not necessarily normal, but rather may be a result of lack of the proper type of exercise. Any exercise can significantly increase muscle mass and decrease
body fat content; however, conventional exercise equipment is not readily accepted by the aging. It is often viewed as intimidating and unsafe. Hydra Fitness equipment has been the single
alternative for fitness among the aging population due to its accommodating resistance, allowing
anyone at any age to begin exercising at their own level of fitness.