Opens March 1, 2021
Opens March 1, 2021
This program is designed to help you move better and feel healthier than ever before. Each program is modified for your training level. Prior to entering this program you will have a functional integrated assessment (movement screen) and will have had to go through our fundamentals program to familiarize yourself with these movement patterns, and to develop enough movement competency, forming a solid base before performing more complex movements and loading those movements (something we call movement capacity). Please remember, the goal of the system is for safe training thus assuring you will meet you goals not just in the short term but for the long term.
Each program is led from start to finish by a Health and Fitness Coach or Movement Specialist who will serve as your guide and motivation throughout the 40 minute session, which include four phases.
Phase 1: The program will begin with Movement Preparation ("Warm Up"). The Movement Preparation is an integrated approach to prepare you physically and mentally for the demands to exercise through a progressive and specific preparation period. It involves General Movement, designed to increase heart rate, and core body temperature to heat up the body and muscles before making it more ready to perform mobility exercises. From there we will perform activation drills to the mobility segments of the body against a strong pillar of the trunk. This is followed by dynamic stretching within you physiological joint ranges of your individual capacity and not beyond at this point. We than put this all together to perform movement integration in the linear, lateral and rotation joint specific movement followed by neural activation thus completing the Movement Preparation phase. The importance of this phase is to prime the tissue environment to respond to training input.
Static stretching is not performed prior to activity for fear of sedating the nervous system, because the nervous system is down-regulated any time a long static stretch is performed. The goal of the warm-up should be to awaken the proprioceptor and, of course, to pump and lubricate the joints. We will also focus on the stabilizing muscles essential for maximizing your long-term health in fitness. This form of soft training is required to prep the system, target the deep muscular stabilizers required for daily life, improve your flexibility, balance, and coordination. A well-constructed Movement Preparation will more effectively help explore and perceive the mobility you do have, to prime the system for training within those excursions, thus reducing the injury risk. Failure to skip this phase may not directly correlate with short-term injury risk, but it almost certainly will result in an accumulation of injury risk as well as performance decrements.
Phase 2: This involves a dynamic activation into a plyometric circuit. Activation exercise neurologically excite and awaken muscles. These types of activities neurologically prime the pump by activating more fast-twitch motor unites. The jumping or throwing exercise used in this phase will be low level since the goal is to prime the nervous system thus delivering the most thermogenic body response in preparation for phase 3.
Phase 3: Then we hit the training floor for strength circuits incorporating multiplanar movements to ensure well-rounded strength. Strength training is not only important to improve sport performance, but it also reduces the likelihood of injury by making you more resilient. Beginning about age 30, men and women lose muscle mass at about the rate of 10 percent per decade until about 50, when that loss accelerates to 15 percent per decade, according to research. Strength training plays a crucial role in whole-body protein metabolism, preventing pathologic conditions and chronic diseases, and is associated with longevity and lower mortality rates.
Phase 4: The period immediately after training is the most important time to begin regeneration. In this phase we will perform active recovery at light intensities, remain standing and walk, institute postural exercises and resets such as breathing that target specific joints and work to decompress, and restore function and balance and finally drink a recovery shake. This would also be a time to head to the recovery room to use one of our NormaTec recovery devises, NuCalm or the infrared sauna.
Small groups of 3-6 still provide the opportunity for individualized coaching at a more cost-effective price point, but enjoys having training partners to help motivate and encourage each other along the way.
We design and coach well-rounded programs to ensure we focus on every part of health and fitness; cardiovascular fitness, muscular endurance, muscular strength, power, mobility, and heart rate recovery. This means we deliver health and longevity for all our adult clients.
Timing of water intake is important. In the morning when you wake, your body is in a dehydrated state. It’s very critical to drink water immediately upon rising. This begins the hydration process for the day. I recommend twenty five percent of your total intake of water first thing in the morning. This will help you with you energy levels and you’re detoxification process meaning it will help you with you bowel movements and removing toxins. Fifty percent of the total intake should be consumed during training. The remaining 25% should be consumed in and around meals.
A simple formula can be used to determine the amount of water for each person. Simply drink 1/2 your body weight in ounces. For example, if you are a two hundred pound male, you would drink one hundred ounces of water per day. If you are a female that weighs one hundred twenty pounds, you would drink sixty ounces per day. As you can see, water intake varies widely between individuals.
A great research study was performed on strength training and what they found was that when the athlete was dehydrated by 2% before there training session, there strength performance decreased. When they rehydrated back to there 2% there strength returned back to the pre-existing strength levels. What that showed is dehydration will decrease your maximal strength, and thus your power will decrease.
Whey protein is the next supplement recommended 30 minutes post workout. This is a high amount of branched amino acid that helps with protein synthesis and recovery. This is a great protein to enhance glutathione, which helps reduce anti-oxidant in the body. Recommendation is one scoop per 100lbs of body weight.
We’re looking forward to helping you on your journey!
Activity, Exercise, and Mental Health
Check out this great Ted Talk on Sleep
Contemporary evidence from epidemiological studies shows that leading a physically active lifestyle reduces the incidence of communicable (e.g., bacterial and viral infections) and non-communicable diseases (e.g., cancer), implying that immune competency is enhanced by regular exercise bouts, which may have implications for health and disease in older age.
At SquareONE Rehabilitation we do not make clients sign monthly or yearly contracts. Instead you pay as you train for your session prior to your attendance.