Strength. Endurance. Metabolism. Sport.
Indications and Clinical Use
- Experienced and skilled trainees that would benefit from higher intensity and sport specific activities.
- Trainees with time constraints for physical activity.
- Prevention of diabetes and metabolic syndrome.
- Weight Management
- Sports Injury prevention
- Healthy alternative for patients that enjoy high intensity workouts.
- Sedentary individuals
- Any ongoing injuries, including recently healed, sub acute or chronic stages of healing.
- Any medical condition that can be aggravated or made worse by intense physical activity, including but not limited to:
- Heart, Lung, or Metabolic Disease
- Acute injury
- Active arthritis
- These appointments involve complex, high intensity activities, both of which have reported higher rates of injury and adverse events. Ensure the benefits of intense physical activity are carefully weighed against the cons, especially in populations who are higher risk:
- Sedentary lifestyle
- >50 years of age
- Metabolic Syndrome
- History of/ recurrent injuries.
- Musculoskeletal injuries are more likely when performing higher intensity physical activity; for instance, ligament injury, stress fractures, muscle tears or strains, or exertional rhabdomyolysis.
- Adverse cardiovascular events are higher with intense activity, particularly in older age groups and other higher risk populations.
- Diabetics may find it more challenging to control their blood sugar during and after intense exertion.
- Frustration – these sessions often involve complicated movements that novices may find challenging and frustrating.
- Patients with histories of chronic or recurrent pain may experience relapse or worsening of their already existing condition.
- As with any exercise program, some positions may prove uncomfortable for patients (for instance the wrists may be uncomfortable in front support) – patients should be encouraged to ask instructors for modifications rather than take a ‘no pain no gain’ approach.
Sample Heart Rate Summary (polar)
- 1-2 appointments per week, or 60-120 minutes per week.
- Never add more than 60 minutes of additional energize sessions per 1-month period. Thus, a beginner would take 5 weeks to work up to 120 minutes per week.
- These workouts are periodized throughout the year. Re-evaluate as you see fit. (HealthOut re-evaluates fitnessevery 3-6 months).
- Strength activities
- Increase lean mass, promote bone density and promote a higher resting metabolism.
- High intensity interval training
- Fast improvements in aerobic fitness. Provides health benefits at 2-3 times the rate of mild to moderate physical activity.
- Typical activities
- Resisted and combined activities such as squats, step ups, lunges with upper body resistance, pulling and squatting at the same time, twisting and lunging at the same time, etc.
- Advanced stability exercises – prone walk outs, torsional supine and standing core stability exercises, higher speed twisting movements, single leg balancing and agility drills.
- Intense anaerobic and aerobic intervals utilizing a variety of different movements, including running, biking, jumping, strength activities, and agility drills.
- This is our most complicated and intense session. It is designed primarily for advanced trainees who need variety in their training and they desire fitness and injury prevention for sports. Please do not refer new clients for these appointments.
- Typical Timeline:
- 20 minutes – Dynamic Warm up with equal parts flexibility, Neuromotor, and Cardiorespiratory activity.
- 30 minutes – High intensity strength and power training combined with high intensity aerobic and anaerobic intervals.
- 10 minutes – Cool down