VERT May Newsletter

May Newsletter
May 9, 2008
In This Issue
• VERT Decline Press
• VERT Fit Star of the
Month
Volume 2, Number 5
VERT Decline Press
By VERT Staff
Objective: To strengthen the muscles of the upper body
• Burn Baby Burn
Muscles Used: Pectoralis major, deltoids, triceps, latissimus dorsi, biceps,
forearms, trapezius, rhomboid major
• How VERT Prepared
Me for Disney
Bootcamp
Bio-Directional exercises: Decline bench press and bent over row
• Wanna Delay Aging?
• Stress at Work Can
Kill
• VERT Exercise of the
Month
Quote of the
Month
Form:
Foot Position: Feet should be in a slightly staggered stance hip width
apart, the toes of one foot should line up with the in-step of the other
foot.
Hip Position: Hips should be at a slight tilt forward giving the upper
body a 45 degree angle. The body should not be bent over at the
waist.
Head Position: The head should be relaxed with eyes focused forward
“If you can believe it
the mind will achieve it.
– Ronnie Lott
Upper Body Position: The upper body should be at a 45 degree
angle. The individual should hold this position throughout the exercise;
the upper body should NEVER be shifting back and forth like a teeter
totter.
Did You Know?
Performing the exercise:
•
Forty percent of
Americans deal with
stress by overeating
or eating unhealthy
foods, according to a
recent survey by the
American
Association.
•
Postmenopausal
women who are
overweight or obese
have a greater risk of
developing kidney
cancer. A larger
waistline and a
history of weight
cycling further
increase this risk –
American Journal of
Epidemioloigy.
Push Phase: Upon hearing the starters’ pistol, the individual should
extend their arms in a downward manner as fast as one can, but should
avoid locking out the elbows. As the individual moves the lever down, one
should have a slight bend in the knees, keep their eyes straight ahead,
and hold the 45 degree angle of the upper body. To make it easier to hold
the 45 degree angle, the individual should keep the abs tight at all times
while performing the decline press.
Pull Phase: After reaching maximum down range, the individual should
then pull the lever up towards the chest (pectoralis major) with elbows
high and wide. While pulling the lever up, one should flex up onto the
toes, but keeping the 45 degree angle of the upper body intact. This is
done to generate leverage and more power in the decline press. After one
extends up to the toes and pulls the handles back, the individual will then
repeat the push phase motion. A key component in the pull phase is
to retract the handles back as far as you can while pulling elbows
wide and toward the sky in order to engage the back muscles
(latissimus dorsi, trapezius).
VERT Physical
Therapy & Rehab
• Come in and learn
about injury
prevention
VERT Online
Nutrition Program
• VERT has just
launched it’s
complete online
nutrition program
• Please ask us for
details to get started
with this FREE
service for our clients
Nutrition
Consultation
• VERT welcomes
Danielle Marzano as
another nutritionist
option for our clients.
• She focuses more on
diet nutrition advice.
• First consultation
with her is free and
she will be at VERT
Tuesday evenings
and available for
other appointments
in her Syosset office.
Contact us for more
information.
Nutropia
• Nutritious Gourmet
food delivered fresh
daily (never frozen).
To be featured in
People Magazine.
• This is the first food
program that passes
Dr. Marchetti’s
requirements, and
we have asked him
about many other
programs.
• Sign up and mention
that VERT referred
you and lock in for
only $31 per day (3
meals 2 snacks per
day).
How this exercise relates to everyday activities: Performing the decline press will
enhance the ability to perform many everyday activities. That bag of groceries or top soil,
case of water, or bail of hay will be that much easier to pick up off the ground. When we
want to bring out the romantic side in all of us and take our special gal or guy out for a
nice boat ride out on the lake it will be that much easier to row. For the sportsman in all of
us the decline press improves hand speed needed in sports such as golf, tennis, baseball,
etc.
Key Points to Remember:
1. Look straight ahead at all times to reinforce good posture.
2. Never lock out your knee joints - always keep them soft.
3. Your feet should be slightly staggered, with the toes of one foot in line with the
instep of the other.
4. Keep abs tight to reinforce good posture.
5. Have hips and waist at a slight tilt.
6. Hold upper body at a 45 degree angle.
7. When pushing the lever down DO NOT LOCK OUT ELBOW JOINTS!
8. When pulling lever back up towards chest, flex up onto toes, elbows wide and high.
9. The exercise should be performed as quickly as possible to produce as much force
as possible to get the individual the best workout imaginable.
10. This is a strength, cardio and flexibility enhancing exercise.
11. Always smile and thank your wonderful trainer for putting you through
such a great workout!
VERT Fit Star of the Month
Meredith Ritter
Occupation: Legal recruiter specializing in intellectual
property law
Favorite VERT Exercise: Decline Press along with
boxing and planks
Favorite Health Food: Edamame and Sushi
Fitness Goals: Gaining tone and definition without
bulking up
Fitness Achievement Highlight: In 26 weeks she
has lost 10 pounds of fat and put on over 10
pounds of lean body mass. Her BodyAge is 3
Years Younger. Now that is how you recruit great
results.
Impression of VERT Trainers: “I like very much
that the trainers are knowledgeable and NICE. I like
that they are fitness experts and will work with me
toward a goal and will tailor a workout to my own
personal needs”.
VERT Positive Impact: ”VERT has been very positive
for me. I joined VERT after a “back injury” I was
choosing to either continue physical therapy or to join
this gym facility. I have gained more core strength
which has strengthened my back and I have even
gotten the ability to run a little bit, which I was told I
would never be able to do again. I have more
confidence in trying to stretch my limitations”.
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Burn Baby Burn
By Brenda Hager
You work so hard every week, making sure you complete your VERT sessions and SCIFIT.
You spend so much time reading food labels and calculating how much fuel to put into your
body. Then why should you throw that all away by simply guesstimating how many
calories we burn throughout the day. This is an important point that should not be
overlooked because if you overestimate how many calories you expend, not only will you
not lose weight, but you will also gain weight. So never let a hard workout be in vain
again; use this activity chart below or wear a Heart Rate Monitor to calculate the perfect
equation for your weight loss.
Remember this simple equation: calories in – calories out = weight loss.
must be more that calories in to equal weight loss!
VERT Referral
Program
• Remember to take
advantage of the
VERT referral
program and receive
1-4 weeks of free
training for anyone
that signs up based
upon their package.
What to do
Calories you burn per
hour
If you weigh…
SCIFIT, average
Aerobics, general
Bicycling 14 mph (vigorous)
Circuit Training
Cleaning, house, general
Cooking or food preparation
Dancing
Gardening
Golf and carrying clubs
Jogging
Jumping Rope, moderate
Lacrosse
Mountain Biking
Racquetball, casual
Running 6 mph (10 min mile)
Running 7mph (8.5 min mile)
Stationary Bike (vigorous)
Swimming laps (vigorous)
Tennis, doubles
Beach Volleyball
Walking, 3 mph, walking dog
Weightlifting (vigorous)
130 lbs.
800
354
590
472
207
148
266
295
325
413
590
472
502
413
590
679
620
590
354
472
207
354
155 lbs.
1000
422
704
563
246
176
317
352
387
493
704
563
598
493
704
809
739./
704
422
563
246
422
Calories out
190 lbs.
1200
518
863
690
302
216
388
431
474
604
863
690
733
604
863
992
906
863
518
690
302
518
* Calories based on NutriStrategy software.
How VERT prepared me for Disney Bootcamp
By Kevin Ruthen
I just returned from what most people refer to as the “most magical
place on earth” but I prefer to call “Disney Bootcamp”. Please do
not misunderstand me as I truly love visiting Disney with my family
but, as I am sure any parent that has been there with children can relate, it is not a
relaxing vacation. I have always found that I do not need to worry about finding time to
make use of the hotel fitness center when visiting, as a day at any Disney park is plenty of
a workout and let’s face it after training at VERT any other center is boring and a
disappointment. This visit I decided to wear my Polar Heart Rate Monitor watch and
Wearlink to help calculate calories one day at the Magic Kingdom. I also paid attention to
my activities throughout the day.
• Receive 15% off your
entire purchase, just
mention VERT – valid
until 5/31/08
• Located at 7965
Jericho Turnpike,
Woodbury, NY,
11797 – next to
Ben’s Deli
• Complimentary
exams with X-rays,
just mention VERT
• Full range of services
for adults and
children. Located at
130 E. Jericho
Turnpike, Mineola,
NY, 11501
There is no doubt that VERT is no “Mickey Mouse Workout” and I am certainly thankful to
have leveraged my VERT conditioning to fully survive and enhance my Disney experience.
I am blessed with two girls, one 7 years old weighing 50 pounds and a 4 year old weighing
43 pounds. The temperature hit 87 degrees with plenty of direct sun bearing down on me.
We spent 11 hours in the park that day. As in past trips neither girl had any real desire to
walk and instead relied on taking turns using my shoulders as their primary method of
transportation. The Magic Kingdom is 100 acres in size and we visited all 4 lands and of
course Main Street.
So how did VERT training truly benefit me? The most noticeable
aspect was my overall endurance. During past trips I would have
insisted that my children either walk or go into the strollers most
of the time. Now that they are bigger and heavier I embraced the
experience as a fitness challenge. I walked with them on my
shoulders the majority of the time and even when waiting on lines
in most cases. When switching children and for fun I would rely
on the functional training I have accomplished at VERT for being able to lift them from the
bottom of my left side diagonally up to my right shoulder and then over my head to sit on
both shoulders. At one point while waiting for a show to start in front of Cinderella’s Castle
instead of standing still I actually did some squats while holding one of them. Then of
course my daughter had to sit on my shoulders for the entire 25 minute show. For those
of you who know me I do not get embarrassed. My wife’s favorite was when they were
both fighting to be on my shoulders at the same time and I put one on my shoulders and
the other one wrapped her hands around my neck and held on while I walked to the next
attraction. Also during this trip I relied on short interval bursts of sprint speed to either
attempt to beat out a crowd to an attraction especially at park opening or running from a
typical Florida rain downpour.
At the end of the day I had soaked through two shirts and according to my Polar Heart
Rate Monitor Watch I had burned a total of 2,800 calories. Let’s just say at the end of the
day I was more ready for bed than my kids. This was an impressive day of calorie burning
but I couldn’t help but reflect on how much quicker and efficiently I am even able to burn
calories at VERT. I am thankful for my training at VERT as it helped me endure the Disney
challenge and to have an even greater experience with my kids. I encourage you next
time you are at Disney or doing any typical daily activity with your kids that you take a
moment to relate it to your VERT training. I also know the next time I do functional
training with the medicine balls at VERT I will be thinking back to Disney and looking
forward to my next trip. I also hope to further improve my speed, power and endurance
with the VERT machines so I can improve my Disney attraction line positioning ☺ Disney
is still the “most magical place on earth” but VERT is the “healthiest place on earth”
allowing all of us to have even more magical experiences!!
Wanna Delay Aging?
Archived of Internal Medicine - Jan 28, 2008
Chalk up another possible benefit of exercise - longer telomeres. They’re the caps at the
end of chromosomes, and they tend to shorten as people age, hindering cell division and
leading to wrinkles, weak muscles and disease. But according to a study of 2,400 men and
women ages 18 to 81 by researches from King’s College London and the University of
Medicine and Dentistry of New Jersey, those were exercised most (199 minutes a week)
had longer telomeres than the sedentary. The finding is “tentative but provocative”, says
Jack M. Giralnik, M.D., chief of Laboratory of Epidemiology. While there is no doubt that
exercise promotes fitness and holds off certain diseases, he says, it’s too early to conclude
that exercise slows aging itself.
Contact Us
Stress at Work Can Kill
European Heart Journal - Jan 23, 2008
516-334-8378
jericho@vertcenter.com
http://www.vertfitness.com
A stressful job changes your body biologically, increasing the risk of heart disease and
death. Of 10,000 British government workers ages 35 to 55 tracked since 1985, those
who reported high levels of stress had a 68 percent higher risk of developing heart
conditions than those reporting less stress. Researchers from University College in London
found pressure at work led to higher levels of the stress hormone cortisol, changes in the
heartbeat, heart disease, and even death. Male and female workers under the age of 50
showed the strongest connection between stress and heart conditions. Lead researcher
Tarani Chandola says this may be because older people who still work are healthier than
their peers who retire because of health problems. The so-called “health worker survivor
bias”.
Exercise of the Month – Reverse Bridge
On Stability Ball
Reverse Glute Bridge –
Sit with your upper back resting against an exercise ball and
your butt dropped down a few inches above the floor. Raise
your hips up, creating a straight line from your knees to your
shoulders. Hold your hips up for 30 seconds and repeat 2-3
times. Keep your inner core activated throughout the
movement. Your ankles should be directly below your knees.
Initiate the movement from your buttocks.
Progression to Reverse Bridge with Leg Extension
Start with the same position above holding the straight line
from your knees to your shoulders. Lift one leg off the floor,
extending it straight. Hold for 10-15 seconds, then return
your leg to the floor and repeat with other leg. Do not allow
your hips to sag. Keep the ball from moving and breathe
naturally; don’t hold your breath. Keep your inner core
activated.
Progression to Reverse Bridge with Hip Extension
Start with the same position above holding the straight line.
Activate your inner core and flex one leg at the hip to 90
degrees (perpendicular with your upper body). Hold for 1015 seconds, then return your leg to the floor and repeat
using the other leg. Do not allow your back to arch or sag
during this exercise. Remain stable and still on the ball.
Breathe naturally; don’t hold your breath.