Presents
A Healthier You!
Introduction
Introduction to OHP-Personal Training Facility
1) OHP in existence since 2009
2) Two ultimate locations
3) Staff
Goals are to discuss the benefits of regular exercise for…
Weight loss
Pain management
Reduced Risks of Chronic Disease
Improved Flexibility
Learn more about the different types of exercise
Gain knowledge to aid you in your fitness journey
Why Should Exercise Be Consistently In Your Life?
Heart disease risk reduction
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Heart is a muscle, it adapts to exercise by getting stronger
Stronger heart muscle pumps more blood per stroke (left ventricle contraction)
o More blood per contraction results in lowered bpm
o Exercise trained heart at rest – 40-50 bpm
o Non-exercise trained heart at rest – 80-100 bpm
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Recovery rate of heart post exercise – another measure of heart fitness
Heart rate recovery the basis of the YMCA 3 minute step test used in our Assessment
test
How quickly can your heart recover to it’s resting rate after exercise?
Exercise improves blood flow to coronary arteries
Exercise has a small role in decreasing LDL cholesterol
LDL leads to atherosclerosis, narrowing of arteries
Exercise has a role in increasing HDL cholesterol
HDL scavenges LDL cholesterol, helps lower LDL
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7155 80 Street, Ste 120 - Cottage Grove, MN 55016
Phone: 612-251-5142
Email: brian@optimalhealthperformance.com
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Heart Health is measured by?
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Reversal of Obesity? We know that:
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Total % of adults overweight or obese: 1980 47%, 2004 66.3%, 2010 estimate is 71% of
men are obese or overweight, and 62% of women. The upward trend continues.
Level of overweight children spiked in the 1980’s from around 6%, to about 18% in 2004.
The trend continues upward since 2004.
In the US, the average person gains 1-2 lb. of weight each year after age 25.
Result is 30-60 extra pounds by age 55.
Lean mass (muscle and bone) typically decrease 0.5 lb. per year.
Fat mass actually increases 1.5 to 3 lb. per year. This equals 45-90 lb. of fat gain over 30
years.
Being overweight and obesity are associated with
o higher mortality risk from these diseases:
o Heart disease
o Hypertension, high blood pressure
o Type 2 diabetes (insulin resistant, lifestyle controllable version)
o Certain types of cancer – endometrial, breast, and colon
o Gall bladder disease
o Osteoarthritis
o Metabolic syndrome
Other chronic disease related to obesity:
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Sleep apnea
Coronary artery disease
Stroke
Elevated blood lipids, hypercholesterolemia
Diabetes
Deep vein thrombosis
Psychological distress
Note that……
An increase of 4-10% of body weight after age 20 correlates to 50% greater risk of death
from coronary artery disease and non-fatal heart attack.
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Obesity increase the risk of developing diabetes by 3X
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7155 80 Street, Ste 120 - Cottage Grove, MN 55016
Phone: 612-251-5142
Email: brian@optimalhealthperformance.com
Fat in thighs vs. Abdomial area?
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Fat distribution – Abdominal fat (Android obesity) doubles the risk of Coronary heart
disease, hypertension, diabetes, and stroke compared to Gynoid obesity (fat stored in hips,
buttocks, thighs).
Abdominal fat is more easily sent into the bloodstream, increasing disease-related blood fat
levels.
Assessed by waist to hip ratio check
Why have we gained weight?
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CDC report in 2003 shows 54% of Americans were inactive (15.6%) or insufficiently active
(38.4%)
Calorie consumption increased by 12% per day (300 cal) between 1985 and 2000
Keep in mind that an excess of only 15 cal. Per day equals 1.5 lb. fat gain per year.
15 calories is only about one potato chip.
Will my genetic profile keep me from losing weight?
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Pima Indian study in Arizona
Pima Indians gained weight rapidly when taken from the farm and placed on reservations
Due to Western style high fat diet, less active lifestyle, and alcohol consumption
Another Pima Indian group in Northern Mexico, continue to farm, eat high-carb but low-fat
diet are still lean
Proving that with active life and good diet you can overcome poor genetics.
Good news:
The risk of most or all of these conditions/diseases can be decreased significantly by losing weight,
Weight loss as little at 5-10 % of body weight can significantly reduce risk
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You can lose weight by dieting only
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7155 80 Street, Ste 120 - Cottage Grove, MN 55016
Phone: 612-251-5142
Email: brian@optimalhealthperformance.com
One Problem However:
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Dieting only typically includes significant loss of lean mass (muscle)
Muscle is the “metabolic furnace”
Less muscle means a lower metabolic rate
Once you quit the calorie restricted “diet” your body burns fewer calories, and when you
return to you old eating patterns, you will gain all the weight back, and usually more
You must engage in a lifestyle change.. not a diet!
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Solution:
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Include Exercise in your weight loss program
Exercising causes your body to maintain muscle mass,
Plus, you burn more calories
Combining dietary changes\restriction has been proven to yield the best and longer lasting
results
Further weight loss can further decrease risk of having chronic disease.
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Mastering Your Muscles!
Q: What can I do about my lack of strength?
A: Resistance Training.
Resistance Training, What is it?
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Resistance training results by creating tension on a designated muscle, or group of
muscles, in order to promote strength adaptations.
 You need to overload and stimulate the tissue.
 This causes adaptations to occur so the body can better handle the new demands being
placed on it.
 It is meant to be difficult and challenge the current abilities.
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7155 80 Street, Ste 120 - Cottage Grove, MN 55016
Phone: 612-251-5142
Email: brian@optimalhealthperformance.com
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There is a common association of perceived “pain” during resistance training.
o Pain does not always mean you are doing something wrong. Push through
it and just finish your set; you’ll survive.
Types of Resistance Training
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Stabilization
Muscle Endurance
Strength Endurance
Power
Interesting facts!
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Learning to utilize all four types of resistance training can maximize your body’s
potential to make changes and see results. However; any type alone will show changes.
Resistance training with a partner or group can help increase motivation and intensity;
making results more likely to occur.
Resistance training is commonly executed using a given number of sets and repetitions, but
can also be done as timed sets.
Resistance training should be performed AT LEAST THREE days a week for the body to
make any changes.
Common Tools in Resistance Training
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Resistance Bands
Free Weights/Dumbbells
Anything you can lift and is challenging
TRX
Kettlebells
YOUR OWN BODY ALONE!
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Improved and/or maintained neuromuscular function.
o The difference between you lifting a maximum of 50lbs to someone lifting 250lbs or
the ability to stand from your chair to someone running 26.2 miles.
Resistance training helps avoid muscle atrophy that comes with aging.
o Maintaining a resistance program will increase mobility well into the senior years.
Muscles have relatively rapid responses to resistance training.
o Within the first two months visible changes in the shape, strength and tone can be
seen.
Increasing muscle mass and strength can increase the body’s metabolism
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7155 80 Street, Ste 120 - Cottage Grove, MN 55016
Phone: 612-251-5142
Email: brian@optimalhealthperformance.com
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Benefits of Resistance Training
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Better Posture = Less Neck and Back Pain
o Strength gains in muscle tissue promote bones to develop new tissue. Bones
become stronger and more flexible.
o Strength gains in muscles include strength gains in connective tissue that can
increase joint health and increases in stability.
Improvement in sports or activity performances, overall balance, and functionality of
everyday movements.
Improving Flexibility
Q: Why do I need to be flexible or even attempt to be flexible?
A: Benefits of Flexibility Training
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Increases in neuromuscular efficiency.
o Ability for the body to use all muscles together
Optimal control of muscles and joints through its full range of motion.
o The absence of muscle imbalances, postural dysfunctions, pattern overload, and
reduction of relative flexibility.
Reduces risk of core training and performance injuries.
o How are you going to exercise if you are always injured?
Increased posture and sense of well-being.
o Stand tall. Sit tall. Chin up!
Reduced pain.
o Being more flexible = Better posture + Less injury = Less Pain
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Corrective Flexibility
o Self-Myofascial Release
o Static Stretching
Active Flexibility
o Self-Myofascial Release
o Active Isolated Stretching
Functional Flexibility
o Self-Myofascial Release
o Dynamic Stretching
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Types of Flexibility Techniques
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7155 80 Street, Ste 120 - Cottage Grove, MN 55016
Phone: 612-251-5142
Email: brian@optimalhealthperformance.com
*In order to experience optimal gains in flexibility; it is recommended that all the aforementioned
stretching techniques should be utilized together. One technique will not work better than the
other; use all of them.
Flexibility Breakdown
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Static Stretching
o NEVER perform static stretches on cold muscles. This should be done after
activity is completed and muscles are warm.
o Traditional stretch and hold.
Dynamic Stretching
o Pre-activity warm up.
o Stretching actively through full range of motion of a joint.
Active Isolated Stretching
o Pre-activity warm up.
o Uses dynamic movements with short holds.
Self-Myofascial Release
o Pre-activity and cool-down
o Foam Rollers, Tennis Balls, J-Hooks, and more!
o Reduces tension of fascia (tissue surrounding muscle tissues).
Getting Started..
What should I do?
1) Prioritize
2) Periodize
3) Participate!
How do I start?
Walk\run
Join a gym (use primarily machines for exercise)
Use a group fitness program (group fitness, boot camp, other)
Other activities such as cycling, swimming, and recreation
Planning is generalized for the group or based on basic scientific principles
Geared toward general health and increased activity
th
7155 80 Street, Ste 120 - Cottage Grove, MN 55016
Phone: 612-251-5142
Email: brian@optimalhealthperformance.com
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Traditional methods
Individualized plan for you..
a) Starts with consultation\assessment of your fitness level
b) Includes a movement screening (directs the trainer the re: most appropriate methods to
start your program)
c) Excellent for beginners or re-entry to consistent exercise
d) Typically done 1\1 or in a small group setting
e) Planning is based on health history, fitness testing, goals, movement screening and time
you can invest.
“Corrective Exercise” plans for your body!
Starts with a Muscle Activation Technique Assessment
Benefits are pain reduction & improved performance
Very specific (completed on a table)
First assessment is 60-90 min
Kinesiology based testing of ROM and Strength
Based on the fact the tightness is caused by weakness!
You will not gain flexibility that is long lasting until your weaknesses are strengthened..
Only done in a 1\1 environment
Plan is developed based on health history and testing results
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Wrapping it up!
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7155 80 Street, Ste 120 - Cottage Grove, MN 55016
Phone: 612-251-5142
Email: brian@optimalhealthperformance.com