Hi there,
I cannot believe we are this close to 2023. 2019 seems like just yesterday.
My practice has changed significantly in the last 3 years. Over the course of the pandemic we were naturally inclined to shift into “prevention mode”, not only for the prevention of viral infections but also supporting patients in their journey to prevent chronic disease.
Our main focus? Optimal body composition and aerobic capacity (ie. fitness level).
Right away we purchased an InBody Body Composition device to assess muscle mass and we were already testing fitness levels with
our PNOE Metabolism device.
Why is this important?
Fitness level is more important than cholesterol level, sugar level and blood pressure level for longevity and healthspan (living well in old age). At the same time
those who exercise generally have more efficient immune responses, they sleep better and have better mood,
More muscle mass is supportive of a healthy physical body and helps to prevent fractures, reduces exertional fatigue and helps with metabolic rate!
These are all
important points I will be expanding on during my upcoming course - Metabolism Healing 101. Join me! It starts soon.
How can we improve our fitness level?
Aerobic fitness improvements are achieved through challenging
our bodies in different ways. In an untrained individual the evidence is clear that simply getting movement will help (the 10,000 step study showed us that!). For everyone else a mix of Zone 2 training (long slow cardio) and Zone 5 training (short duration high intensity interval sessions) has strong evidence for providing boosts in VO2 Max (that can last a lifestime).
How can we improve our muscle mass?
When discussing muscle mass I like to refer to the SAID Principle - specific adaptations to imposed demands - we need to place some demand on our muscles and watch them adapt! As soon as we recover from a session we can place the demand on them again...
For clairity sake:
- 2-3 sessions of strength training per week is enough
- In those sessions 3 sets of 10 repetitions works well.
- 1-2 exercises per muscle group really works
- and finally, no need to go to exhaustion - Stop 1-2 reps short of exhaustion.
Note: don't train again until you are recovered!
Join me!
Start date: 13 September, 2022 (TUESDAYS
for 6 weeks)
Time: 2:30 PT, 5:30 ET (also recorded and sent to all registrants after sessions)
Cost: $97 (sliding scale though - let me know what you can afford - I want anyone who needs this course to have it).
More details
here:
Sign up link: https://www.damyhealth.com/shop/metabolism-healing-course/
