MEDICAL DISCUSSION OF THE LA JOLLA WELLNESS STUDIO EXERCISE PROGRAM
M. Joseph McGreevy, M.D., F.A.C.C. (Chief Medical Officer of the La Jolla Wellness Studio) Dr. Joesph McGreevy- Sharp.com
As a practicing cardiologist, I emphasize to patients the importance of exercise and diet in the development and maintenance of a heart healthy lifestyle. Moderate aerobic exercise of 30-60 minutes has been found to decrease deaths from heart attack and stroke by 50%-75% over a sedentary lifestyle. Even 10 minutes of aerobic exercise five days a week has been shown to improve cardiovascular risk.
Over the last 15 to 20 years, there have also been a growing number of studies showing that high-intensity, brief-duration exercise programs significantly improves exercise performance as well as changing body mass composition and lowering the percentage of body fat. When combined with a heart healthy diet, this can lead to significant weight loss.
One of the exercise programs studied is the use of the ROM (Range of Motion) training device which implements high-intensity aerobic and anaerobic exercise for short-intervals of 4 to 8 minute sessions three times a week (see references 1 and 2).
This high-intensity, short-interval conditioning program resulted in marked improvement in physical conditioning compared to a 30 to 60 minute exercise program of lower intensity done 3 to 5 times a week. In addition, there was a favorable decrease in percent body fat as well as higher fat-free weight resulting in the body composition to more lean muscle mass using the high-intensity exercise program.
The ROM program used at the La Jolla Wellness Studio also incorporates the pre-exercise and post-exercise sonic vibration platforms that promote an increase in muscle relaxation and rapid clearing of lactic acid from the muscles leading to more rapid muscle recovery.
Both the high-intensity training and the sonic vibration platform techniques are used by professional athletes. I have also used this program and found it to be highly effective.
This is a unique and ideal program for people wishing to maximize exercise conditioning, increase lean muscle mass and reduce weight all while doing a significantly shorter workout session three times a week.
Importantly, this program promotes a heart healthy lifestyle.
1) “Effective high-intensity exercise on the ROM training device on muscular strength and body composition.” Journal of the American College of Sports Medicine, Volume 39, #5, Supplement S349-816 (May 2007) Hanno van der Loo et al.
2) “Similar metabolic adaptations during exercise after low-volume sprint intervals and traditional endurance training in humans.” Journal of Physiology, 5861.1 (2008), pages 151 to 160; K.A. Burgomaster et al.
MyoMetric Vibration Therapy is a sophisticated exercise and therapeutic wellness machine that uses patented sonic (sound) vibration technology to increase circulation, tone muscles, detoxify the body and help maintain a healthy weight. MyoMetric Vibration Therapy provides benefits of both aerobic and anaerobic exercises. It also increases circulation through the body and increases oxygen uptake by the cells.
• Increases physical strength, dexterity, and endurance
• Improves balance and coordination
• Increases bone density
• Reduces joint pain & inflammation while reducing ligamentous stress
• Speeds recovery from surgery or trauma
• Increased circulation of blood & improvement of cardiovascular system
• Nervous system
• Increased lymph drainage & detoxification of systems
• Relieves menopausal symptoms
• Improved mood and energy level
• Decreases body fat
• Overall tightening
• Helps dissolve cellulite
• Decreases stress levels
• Reduce toxins
• Improves digestion
Exercise is vital at every age for a healthy life style, especially musculo-skeletal (bone and muscle) health and cardiovascular (heart and blood vessels). After peaking in young adulthood, skeletal muscle starts declining at about 45 to 55 years of age. But there are ways to minimize muscle loss as you age. Not only does exercise improve bone health, it also increases muscle strength, coordination, and balance, and it leads to better overall health. Depending on the type of exercise it can increase lean muscle mass and promote weight loss through burning increased calories.
At the La Jolla Wellness Studio, we incorporate Whole Body Vibrational Training, also known as Acceleration Training, to improve balance and posture, while increasing bone strength and reducing the risk of falls and fractures. Whole Body Vibrational Training (WBVT), along with brief high intensity interval training, such as with the ROM*, has shown that exercise does not have to be difficult and time consuming to provide great benefits in both strength and endurance by combing aerobic and anaerobic exercise.
Muscle loss occurs with age. While getting enough high quality protein each day (lean meat, fish, poultry, eggs and low fat dairy) is essential to maintaining muscle mass, so is being active. The two work in tandem to increase and maintain both muscle mass and strength. The best thing is, it’s never too soon-or too late-to start to improve overall fitness and health.
*ROM- Range of Motion Exercise (Equipment)
One of our clients has called to my attention a little known appenage called a Telemore. Studies have confirmed that doing a cardio exercise for a long time (45 minutes and higher) Cardio shrinks your telomeres. Short Telemores are a bad thing.
Because many of today's most widespread conditions and illnesses are associated with shorter telomeres. Telomeres are the tiny genetic "clocks" that tell your cells how old they are.
The La Jolla Wellness Studio provides a simple alternative to cardio that can help you maintain your telomeres, so you can live stronger and longer. It's the opposite of aerobics and other endurance exercises, which shorten your telomeres and make you more susceptible to cancer and heart disease.
In one telomere study, people with the longest telomeres were the least likely to develop cancer. They were more than 10 times less likely to develop cancer than people with short telomeres. with short telomeres are twice as likely to die from cancer. Another study shows that the death rate for heart attacks is almost three times higher for people whose telomeres get short the fastest.
We now have the ability to influence the length of these tiny genetic clocks. You can have younger-acting cells and help avoid age-related problems by maintaining your telomere length. The most powerful way to do this is to do the opposite of what fitness experts recommend. Instead of hours of low-power exercises like running and cardio, you can maintain the length of your telomeres with shorter periods of exertion where you challenge yourself a bit more. Think about what it's like when you run - it's steady plodding and pounding for a long period of time. What you want to do instead is give your body a challenge, and do it over shorter periods of time. This is acheived using the fitness regimen the La Jolla Wellness Studio provides. Come by and give us a try!
Since you are here, it means that you want to know what is cortisol and how does it work. So, what is Cortisol?
Definition: Cortisol is the body's primary stress hormone. When the brain stimulates its release in response to physical or emotional stress, the adrenal glands secrete cortisol into the blood. Cortisol helps the body regulate blood sugar levels and blood pressure. It also is an anti- inflammatory, an anti-allergic agent and reduces the actions of the immune system.
If your cortisol levels are raised and other stress hormones — can
disrupt almost all your body's processes. This puts you at increased
risk of numerous health problems, including:
•Worsening of skin conditions, such as eczema
Laughing lowers cortisol and strengthens the immune system by releasing health-enhancing hormones.
Ordinarily, patients with emphysema find it nearly impossible to undertake any kind of physical exercise. Vibration therapy enables patients to achieve most of the benefits of a regular workout and helps them to do cardio-fitness training such as walking or even running.
MS / ALS
Patients with Multiple Sclerosis and Amyotrophic Lateral Sclerosis are unable to train because the nerves are no longer capable of controlling the muscles properly. Our process, in utilizing Vibration activates the muscles directly without relying on the nervous system. Patients tend to feel better, have more energy to cope with everyday activities, experience less pain and are less dependent on others.
Millions of Americans, especially women, are at risk of developing this disease, which results from the decalcification of the bones due to hormonal imbalances. The bones become fragile with a tendency to break easily. Our process, in utilizing Vibration therapy increases bone density, usually reversing the effects of osteoporosis.
Arthritis and Rheumatism
Our process, in utilizing vibration therapy can reduce the pain and discomfort of these conditions. It has been proven to increase blood circulation in the joints and dramatically improve flexibility and range of motion.
Lower Back Pain
Our process, in utilizing Vibration therapy can strengthen the weakened lower back muscles that cause back pain.
This condition usually results from softening of the connective tissue during pregnancy. Our process, in utilizing Vibration therapy quickly brings the hormonal system into balance, enabling connective tissue to recover its strength and firmness.
Excess Body Fat
A high intensity workout with vibration therapy works several ways to dissolve excess body fat; it increases metabolism which burns calories more rapidly; increases blood circulation and lymphatic drainage thereby removing toxins faster. Human Growth Hormone secretion increases dramatically (460%). Excess body fat melts away effortlessly. People who use the our process three times a week can lose significantly more fat than those who engage in aerobic activity for one hour three times a week!
Those lumpy fatty deposits that form an unattractive dimpling effect around the thighs and other parts simply melt away under our process, in utilizing Vibration therapy.
February is Healthy Heart month (funny that it is the same month as Valentine’s Day). At the core of the La Jolla Wellness Studio mantra is Healthy Bones, Healthy Heart. Below are some interesting facts:
• Heart disease kills two times more people than all kinds of cancer
• Reducing your cortisol level on a consistent basis reduces your chance of a heart attack
• One study found that when people watched a funny movie, their blood flow increased
• The longer a man’s ring finger is, the lower his chance of having a heart attack
• If you develop gum disease, your chance having a heart attack or a stroke increases by 63%
• The majority of heart attacks happen during the hours of 8 and 9 in the morning (Most heart attacks happen on Mondays)
• Early warning sign for women and heart disease is extreme fatigue
You really can have a “broken heart.” When you experience an emotionally difficult event, like a death of a loved one or the end of a romantic relationship, your body releases cortisol hormones. These hormones can sometimes cause symptoms similar to those of a heart attack. In some cases, there hormones can cause an actual heart attack.
Its simple: Select the answer that you think is correct, and then hit next. Follow the red progress bar at the bottom to gauge how many questions you have left, and when you finish you can check your score. If you score less than 100%, MyoMetrix at the La Jolla Wellness Studio may be the answer for you. Call today (858) 444-0340 and schedule your FREE Body Analysis and two sessions.