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Exercise and Your Heart

7 Feb

Read time: 1.5 minutes

How Often?
There’s no argue that exercise is good for your heart. How much exercise, though, depends on everything else that you do — for example, if you sit behind a desk all day, then you’ll need more exercise; if you’re active throughout your day, then you’ll need less.
Intensity is important to add into your exercise program — regularly if you’re less active, or periodically if you’re more active. Intensity in this context means elevating your heart rate, sometimes abruptly and often very high. This allows the heart to adapt to stressful situations, physically or psychologically.
Intensity conditions the heart to increase or retain its ejection fraction, the power of its pump to circulate blood through the body. Healthy circulation is good, both in resting and in activity.
Exercise Emphasis
While it’s true that more people need to get up and exercise, what’s not too clear is how much is right for the heart. Different organizations and even various experts give different answers to how much is right. But there’s no clear answer.
The health of your heart relies on multiple factors, and exercise is only one. Many people over-emphasize exercise, both in volume and intensity. If chronic high-intensity exercise brings joy, then that’s one thing. But many data show that such high volume and intensity may not be required for improved body composition or is even necessarily better for the heart.
In fact, the stress of chronic high-intensity exercise may detract from heart and overall health. Chronic high-intensity exercise has been shown to increase oxidative stress, cortisol, inflammation, and down-regulation of anti-oxidative capacity. Good way to age quickly.
Also, the stress that “we must get in the exercise,” or the guilt of missing it, may negate whatever benefit that might have been gained from the exercise itself.
The heart probably benefits from regular activity, with a mixture of low intensity and periodic high intensity. The slight increase in cardiac pump rate that comes from casual walks, the high pump rate that comes from sprint work, and the increased contractile tension that comes from lifting weight are probably good inclusions for your heart.

VitaMoves Class with Angelo

18 Jan
By Angelo Dela Cruz
Greetings, All!
As you may know, my movement class, VitaMoves, is now being held at Marti’s Dance Studio across the street. The days and times are the same:  MWF @ 8:15am (45 min. class).  Thank you all for letting your clients know about it.
The cost for each class is

Drop-in – $20/ class
8 sessions/ month- $17/ class
Unlimited/ month – $15/ class

Space is limited to 10 participants each class and currently there are about 6 or 7 spaces left.
Those that attend before Jan. 31 will receive a complimentary 25 min. massage session with me (valued at $80).

The class is designed to help

  • refine motor control
  • build efficiency in movement/ posture (biomechanical/ structural balance)
  • increase normal glide of nerves, blood vessels, connective tissue
  • decrease viscosity (increase fluidity) in the extracellular matrix
  • stimulate synovial fluid for “dried-out,” chronically compressed joints (especially the spine)
  • decompress joints
  • resuscitate “choked off” areas due to tightness/ stiffness
  • build tissue integrity
  • develop coordination, balance, agility, & spatial awareness

The movements are a recombinant mix derived from martial arts, yoga, acrobatics/ gymnastics, breakdancing, parkour.  Principles used in the class stem from such concepts as Sherrington’s Law of reciprocal innervation, muscle energy techniques, Feldenkrais, cross-crawl patterning, fascial meridians, Wolff’s Law (applied to soft tissue), quadrupedal movement, psychoneuroimmunology, neural plasticity.

We accomplish and apply the aforementioned with slow, controlled, dynamic ranges of motion and isometrics described with verbal cues that use the imagination and concentrated awareness to bring out the desired posture/ movement.

In addition to the movements, we also employ breathing techniques to infuse the body and brain with more oxygen, eye muscle “stretching”, vital organ massage, and lymphatic stimulation.

It’s pretty much like taking the massage and bodywork that I do and putting it in motion.

Every session is customized to address any issues that the participants are experiencing.  We can address common problem areas like tight hams, calves, and upper trap. and encourage stability in shoulder girdle.

Analisa has noticed more flexibility and faster warm-ups with Erica Vener who regularly participates.  Here’s what Jean Swanson has to say:

“Angelo’s unique blend of dynamic conscious movement is both energizing and fun. I feel lighter and more aware of the ways in which I move in day-to-day life. Angelo has a clear and patient teaching style and his demonstrations are truly inspirational.”

To sum up, the class is aimed to create an upbeat physiological state and develop higher cohesive function and adaptability of the body and mind through low impact yet challenging activity that breaks them out-of-the-box of unconscious “linear” motions.  By using focus and concentration and engaging in new experiences, we exercise the higher functions of our mind and help add to a stronger foundation for long-term health.

If you’re free any Monday, Wednesday, or Friday at 8:15am, you’re always welcome to come join in.  If you know anyone that may benefit from this, please pass on the info.

Wish you all an exciting, mind-blowing 2010!


Happy New Year

29 Dec

The staff at FIT wishes everyone a happy new year. We look forward to spending 2010 with you, and thank you for being part of our FIT family!

Cheers, to another healthy year!