Lynbrook | New Hyde Park | NY

strength training

What’s my RMR? More importantly, what is an RMR?

Okay, what is an RMR? Why is it important? Is it the ‘secret ingredient” to help put on muscle or lose weight? Let’s start from the top and work our way in.

RMR is an acronym for Resting Metabolic Rate. Your RMR is a sum of all the calories your body burns in order to keep itself alive; i.e. heart beating, breathing, and digesting food. On a surface level, that’s it. Your RMR will not be all the calories you burn in a day because you also have to factor in your daily activities. These are going to be everything else you need to do, such as walking, the gym, laundry, brushing teeth… you get the point.

What factors influence your RMR? Can it be changed?

The RMR is completely unique to you. It is influenced by things like body composition, height, weight, gender, muscle mass, and age. A bigger person, with more muscle mass will tend to have a higher RMR than someone who may be shorter, lighter and have less muscle mass. There are also ways to change your RMR, for example, losing weight (both fat and muscle) will yield a lower RMR while putting on muscle will increase your RMR (how much energy you burn).

Is my RMR the golden ticket to changing my body composition?

Not entirely. There are many calculators online you can use to find an RMR, but the numbers vary and may not always be accurate. At Peak, we have a calibrated metabolic cart that will calculate your RMR more accurately. Once you’ve completed an RMR, how can this information be used? Now is when you contact a health professional to move forward with a caloric range based on your future goals. Utilze this information in conjunction with your nutrition and exercise plans. Put in the effort and stay consistent toward your goals to feel better and healthier!

 

 

By Matthew Rhodes, MS

 

 

Strength Training with Orthopedic Limitations

 

Strength and conditioning and physical therapy go hand-in-hand in the rehabilitation process, but they are often seen as separate or opposing entities. Physical therapy helps individuals to recover from injuries, surgeries, impairments with the use of manual therapy (massage, myofascial release, joint traction etc.), electrotherapy (used for pain relief and passive muscle activation), and the implementation of an exercise program (depending on the severity of the injury/impairment). Most patients enjoy the benefits of the manual therapy and hands-on treatment from the therapist and feel better after relaxing with ice and electric stimulation. However, building the strength required to return to daily activities and beyond comes from performing resistance exercises with periodical progression.

Injuries, surgeries, and diseases leave us weakened and/or physiologically imbalanced. The initial focus following a diagnosis is to alleviate the impairment, enhance tissue repair, and improvement of range of motion. When appropriate, basic therapy exercises can be progressed by adding resistance to increase overall strength and correct imbalances. Both physical therapy for injured or orthopedically limited population and strength training for healthy individuals use the same principle of progressive overload to achieve the common goal of strength improvement.

Outside of the physical therapy office, individuals should continue to follow a resistance training program to continue the recovery process and make improvement even beyond where they were pre-injury. Although it is important to isolate a single muscle or muscle group during the recovery process, total body and bilateral exercises should be performed to prevent further imbalances and to improve overall fitness. Building strength in the muscles surrounding a joint can lead to less pain in joints during certain activities. Strengthening opposing areas of the body and learning better techniques/ movement patterns can lead to better habits that will aid in future injury prevention.

 

By David McCalla, CSCS

Member Spotlight: Susan

 We love to highlight the success of our members! Here is the story of one client who has been working extra hard since joining Peak Performance Fitness. Read all about her accomplishments and check out her measurement changes!

Since starting at Peak, Susan has been successful in working towards her health and fitness goals. The Weight Loss Program has helped her not only jump start her weight loss, but develop healthy eating habits. Throughout the 12 week Weight Loss Program, Susan lost an estimated 3-4% loss in body fat. Susan also averaged around 9 lbs lost per month. Through a combination of consistent exercise, weekly one-on-one training sessions, and nutritional guidance, Susan has been able continue her weight loss success.

  • -Starting Body Fat %=40%
  • -Current BF %=34%
  • -Starting Weight=215 lbs
  • -Current Weight=190.8 lbs
  • -Net Weight Loss=25 lbs

Strength Training for Seniors

As we age, our bodies start to change, our priorities shift, and things start to hurt that never did before. Old adults often experience difficulty walking for distances, climbing stairs, or carrying groceries. These changes are largely due to muscle loss which mainly results from inactivity.

In order to help us stay strong and vital during older adulthood, we need to participate in regular strengthening exercises, which can help prevent osteoporosis and frailty by stimulating the growth of muscle and bone. Feeling physically strong also promotes mental and emotional health. Strength training exercises are easy to learn and are safe and effective for the older population. Strength training helps you maintain bone density, improve balance and coordination, reduce risk of falling, and maintain independence.

When starting an exercise routine, always consult your doctor first. It may be beneficial to work one-on-one with an experienced fitness professional to ensure you are performing appropriate exercises or if you have any orthopedic concerns. If starting on your own, start by focusing on exercises which utilize your own body weight, and learning the proper form. By doing so, you will build a base level of strength before adding extra challenges (i.e. resistance bands or dumbbells) into the mix.

Resistance training has been proven to be beneficial for individuals with chronic conditions. In some cases, certain symptoms may be relieved with regular exercise. Here are some of the benefits of common conditions in older adults:

  • Arthritis—Reduces pain and stiffness, and increases strength and flexibility.
  • Diabetes—Improves glycemic control.
  • Osteoporosis—Builds bone density and reduces risk for falls.
  • Heart disease—Reduces cardiovascular risk by improving lipid profile and overall fitness.
  • Obesity—Increases metabolism, which helps burn more calories and helps with long-term weight control.
  • Back pain—Strengthens back and abdominal muscles to reduce stress on the spine.

As always, we recommend that you please consult with your doctor before beginning any exercise program.

 

By Louise Mills-Strasser, MS, ACSM EP-c

Strength Training with Kids

Once a controversial topic, strength training within the younger population has been proven to be beneficial in a number of ways. There are several positive effects of strength training including, teaching the “mind to muscle connection,” improving coordination, and injury prevention. When done properly, young athletes can greatly benefit from a properly constructed strength training program. However, the right programming is essential to keeping kids healthy and injury free.

Most children have yet to develop muscular coordination and therefore will find it extremely difficult to maintain proper form under the stress of outside resistance. Free weights or machines may not be appropriate in many cases, this is where body weight comes into play. A proper program for a child should be comprised of several body weight exercises and avoiding complex exercises; meaning excluding those that involve lifting free weights in a complex manor. Body weight exercises are not only good to help build them a muscular foundation, but to help develop their coordination and highly mitigate the risk of injury. Risk of injury in young athletes is very high and this is frequently due to lack of muscular development which does not support their joints and ligaments. This injury risk can be prevented by starting to develop strength and sport specific skills at an earlier age. The following are some example of body weight exercises that may be appropriate to incorporate into an adolescent strength training program: squats, walking lunges, wall sits, box jumps, push ups, dips, planks, and/or leg lifts.

Not only will beginning an exercise routine early on help kids to develop muscular coordination and strength, but it will help them excel at their sport. The decreased risk for serious injury will give them a great foundation to further develop later into their teenage years.

Weight Lifting For Pregnant Women

This population is very dependent on the person. There are some questions you have to ask yourself before you get started with a weight training program during pregnancy.

  • Has your doctor cleared you? This is the first and most important step to deciding if exercising for the next nine months is right for you.
  • Have you exercised, specifically strength training, before you were pregnant? If the answer is yes, then putting together a lifting program for you should be something that can work for you throughout your pregnancy. If the answer is no, then going back to question 1 and getting doctor’s clearance is something to consider. Most doctors will say that if you have never worked out before don’t start now.
  • How do you feel? This might be the single most important question. Every day of your pregnancy is going to be a little different. You will have good days and bad days. Listening to how you feel is the key to staying healthy and moving forward in your pregnancy safely.

Now that you have asked yourself those 3 very important questions we can discuss different options for weight training assuming that you are cleared to lift weights, you have lifted before, and you are feeling good.

Level 1) Your base point. Before you move onto anything more make sure you can handle lifting very light weight with good form and not getting out of breath. Rule of thumb, you should be able to have a conversation while exercising when pregnant. If you are breathing so heavy you cannot talk normally, then you need to rest more frequently. When pregnant you will find yourself breathing heavier for things that never made you breath heavy before. This is okay, you just need to allow for a longer rest interval.

Level 2) If you successfully complete level one, then moving onto level 2 just means making weights just a little bit heavier and getting into a lifting routine. Slow and steady progressions will be important- remember the goal should be to maintain strength.

Level 3) This level is for advanced lifters that have been following a lifting program for several months or years and haven’t missed a beat even being pregnant. This level would include more advanced lifts if the mother still feels good doing them.

There is no specific routine that any woman should be doing because everyone is different. Having a healthy mother and baby is the most important part of any exercise regimen. During this time in a woman’s life, they need to find a specific program that works for them. Having an Exercise Physiologist help guide you in your journey will help keep you safe and put your mind at easy while formulating a lifting program. Having an expert to ask fitness related questions to during this special time in your life will help you and your growing family.

 

 

By Corynne Duprey, MS, CSCS

 

Recipe of the Week: Sweet Potato Skins

Super Bowl Sunday is this weekend. Whether you are hosting the party or heading to a friend’s place for the big game, the Super Bowl is synonymous with snacks (and commercials). Stay on track with your goals and bring this healthy dish to share!

Makes: 8 servings

Prep: 25 minutes
Total time: 2 hours

Ingredients:
Potato Skins:

  • 4 small sweet potatoes
  • 1 tablespoon extra-virgin olive oil
  • 1/8 teaspoon kosher salt
  • ½ cup shredded Cheddar cheese

Guacamole & Toppings:

  • 1 ripe avocado
  • 1 tablespoon lime juice
  • 1 clove garlic, minced
  • 1/8 teaspoon salt
  • ¼ cup chopped tomato
  • 2 tablespoons minced red onion
  • Chopped cilantro for garnish

Directions:

  1. Preheat oven to 400°F.
  2. Tightly wrap sweet potatoes in foil and place on a baking sheet. Roast until very tender, 50 minutes to 1 hour. Carefully unwrap and set aside to cool.
  3. Line a baking sheet with parchment paper.
  4. Cut the potatoes in half lengthwise and scoop out the flesh, leaving a ¼-inch border (save the scooped-out flesh for another use). Place the sweet potato halves skin-side up on the prepared baking sheet. Brush with oil and sprinkle with kosher salt. Bake until browned and crisp, 20 to 30 minutes.
  5. Cut each skin in half widthwise and return to the baking sheet, skin-side down. Sprinkle each with 1 tablespoon Cheddar. Return to the oven and bake until the cheese is melted, 8 to 10 minutes.
  6. Meanwhile, make the guacamole: Mash avocado in a medium bowl. Stir in lime juice, garlic and salt.
  7. Top each sweet potato skin with guacamole, tomato, onion and cilantro, if desired.

Nutrition Information:
Per serving: 117 calories
8 g fat; 3 g fiber; 10 g carbs; 3 g protein; 3 g sugars; 113 mg sodium

 

Original recipe from Eating Well can be found here!

 

The Importance of Exercise Mentality

There is more to exercise than just going through the motions.  The most important piece is the ‘why’ which keeps us going and prevents us from quitting after only a couple of weeks. Whether your goal is to feel better, lose weight, feel stronger and more muscular, or to live a healthier life, staying on the right path takes consciousness and effort.

When we first start a workout program, something in our thoughts motivated us enough to initiate an exercise regimen—but somewhere along the line, we lose track of our goals and life gets in the way.  In order to maintain a healthy and active lifestyle, we must constantly remind ourselves of the ‘why’ because it is the force that drives us to workout hard, sweat, push ourselves, lose that weight, and get in better shape.  Without that reminder, the next time the weather is bad or we feel lethargic, it becomes too easy to say “I’ll go tomorrow,” and we avoid working out. Before you know it, that day off can turn into a week off, which can snowball into taking a month off.

Goal setting can be a successful tactic to improve workout psychology. Set goals for yourself, whether long-term or short-term, but make sure they are attainable. Realistic goal setting with short term goals that help work towards the big goal will help you visualize your success. Avoid only looking at the big picture, i.e. set a goal to lose 50 lbs in 4 weeks, because that’s not probable. If you are unable to reach that goal you will feel like you have failed even when you have reached your small milestones.  Keep the momentum going—set a goal to lose a half-pound per week, or increase your strength by 2.5 lbs every other resistance training day; if you set your mind and attitude to it you will certainly reach that goal. When you lose 1.5 lbs in one week instead of only a half-pound, you will feel unstoppable!

A person who can visualize them self having success will be successful. Individuals must battle the inside voice that is telling them they cannot complete their goals. To silence this negative voice, you can visualize success and practice self-talk. Positive self-talk goes hand in hand with visualization with the individual both hearing and seeing success.  Develop some imagination, close your eyes, and see yourself how you want to feel.  Implant that image in your mind and see it while you are pushing hard on the treadmill, see it while pushing through those last repetitions, and let it drive you towards your goal.

You can train your mind like you train your body.  Without the proper mindset, any workout program will not work.  Repeating positive thoughts and motivating yourself takes practice—so practice!

 

By Anthony Locast