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Health and Wellness Newsletter

The Power of Cross-Training

The Power of Cross Training
Chiropractic Care Optimizes the Benefits of Exercise

Cross-training places numerous physiological demands on your cardiorespiratory and musculoskeletal systems, as well as on your digestive, hormonal, and immune systems. These demands are necessary for your ongoing health and well-being, following both the principle of "use it or lose it" and Wolff's Law (bone remodels along lines of physiological stress).

But in order to maximize our cross-training gains, we want to make sure that our body's underlying structure is intact. Our various physiological systems must be able to communicate with each other efficiently, and each system must be able to receive and transmit information to the master system, the nerve system. Regular chiropractic care helps ensure these necessary interactions are taking place, consistently and over time. By detecting and correcting spinal misalignments and by removing nerve interference, regular chiropractic care helps optimize all physiological functioning and helps you get the most out of your cross-training activities.

Cross-training refers to a combination of different methods of exercise. Specifically, cross-training refers to the combination of strength training and cardiovascular training in your overall exercise program. Whether you're a 14-year-old just starting out on your first fitness program, or whether you're a 74-year-old who hasn't exercised in more than 40 years, cross-training will provide optimal results for the time and effort you spend on exercise.

In cross-training, it's not that you're doing aerobic and strength-training activities simultaneously. Rather, you're incorporating both methods in your weekly exercise regime. One week you might do three sessions of strength training and two sessions of cardiovascular activity. The next week you could do three sessions of aerobic exercise and two sessions of strength training. The result is that, overall, approximately half of your exercise time is devoted to each of these two methods.

The remarkable outcome of combining two distinctly different training modes is that both sets of results are enhanced.1,2 Doing cardiovascular exercise on alternate days makes you stronger. In other words, your muscular strength and size are greater than they would be if strength training were your only form of exercise. Correspondingly, doing strength training on alternate days provides you with heightened cardiovascular gains. Specifically, your stroke volume (the amount of blood pumped on each contraction of your heart muscle) and vital capacity (the amount of air you can take in on each breath) are greater than the results you would have obtained by only doing aerobic exercise.

The benefits of cross-training are automatic. There's nothing you need to do intentionally to achieve these gains, other than engaging in your cross-training program five days a week. When you train your heart and lungs by doing cardiovascular (really, cardiorespiratory) exercise, your skeletal muscles automatically participate in your walking, running, biking, or swimming activity. When you do strength training, exercising your chest, back, shoulders, arms, and legs (on different split-training days, of course), your heart and lungs automatically participate, pumping the extra blood and breathing in the extra oxygen required for any vigorous physical activity.

The synergy created by the cross-training format potentiates the results obtained from each method.3 The improved performance of your heart and lungs, derived from aerobic training, enables greater strength training gains. A stronger musculoskeletal system, derived from training with weights, causes your heart and lungs to become more efficient to meet new demands. A positive feedback loop is established from which you obtain improved health and enhanced wellness and  well-being.

The best time to begin your new cross-training program is today. Start slowly, increase duration and intensity gradually, and evaluate your gains at 6- and 12-week intervals. Your chiropractor is experienced in exercise rehabilitation and will help you design a cross-training program that works for you.

1Fournier SB, et al: Improved Arterial-Ventricular Coupling in Metabolic Syndrome after Exercise Training. Med Sci Sports Exerc  2014 May 27. [Epub ahead of print]
2Kolka C: Treating Diabetes with Exercise - Focus on the Microvasculature. J Diabetes Metab 4:308, 2013
3Dos Santos ES, et al: Acute and Chronic Cardiovascular Response to 16 Weeks of Combined Eccentric or Traditional Resistance and Aerobic Training in Elderly Hypertensive Women: A Randomized Controlled Trial. J Strength Cond Res 2014 May 19. [Epub ahead of print]


Nutritional Counseling


 

Nutritional counseling is a type of assessment made which analyzes various health needs in regard to diet and exercise. A nutritional counselor helps people to set achievable health goals and teaches various ways of maintaining these goals throughout their lifetime. Nutrition is an important part of a healthy lifestyle. Without proper nutrition, one does not have enough energy to make it through the day.
This type of counseling assists all ages, ranging from pregnant women, to vegetarians, to the elderly and people with different medical complications. Those who may benefit include those with:
Diabetes; Osteoporosis; Poor nutrition and eating patterns; Eating disorders (some of which may require eating disorder treatment); Digestive complications; HIV; Cancer; Hypertension; Nausea; Nutritional questions; Allergies; Organ problems; Obesity; Hypoglycemia; Menopause; Fitness goals; Heart diseases

Spinal Decompression (IDD Therapy)

The Accu-SPINA is one of the most scientifically advanced back pain treatment systems available today. Designed to non-surgically relieve disc pressure, this device employs force delivery techniques which mimic physical therapy approaches to spinal dysfunction. The Accu-SPINA™ system has the ability to target specific segments of the lumbar spine for treatment. Over the course of a full treatment regimen, this system enables the treating specialist to distract the intervertebral space by a distance of 5 to 7 millimeters, thus significantly decreasing pressure inside the disc.
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Spinal Decompression (IDD Therapy) Testimonials
"I endured neck pain for so long, due to two herniated discs. I could not find a comfortable position. My sleep was constantly disturbed. After the treatment, I was back to normal and pain free. I can now sleep through the night without pain. Thank You!" - P.R.
"I had sever pain down my right leg and around the knee area. I'm 62 and I felt like I was 85! Since starting IDD therapy, there has been steady improvement. I was pain free after all of my treatments! I strongly recommend this therapy for anyone with bulging discs and leg pain." - A.E.
Call us now at 908-522-8989 for a complimentary consultation to learn more about the benefits of IDD therapy and how it can help you.


Physical Therapy

Our Physical Therapists are Licensed Certified Professionals with extensive knowledge and training in anatomy, physiology and the biomechanics of the body. Physical therapy is a branch of rehabilitative health that uses forms of exercise and equipment which are specifically designed to assist people to either regain or improve their physical abilities. Physical therapy helps to restore a person's best ability to function through minimizing physical impairment, disability-related congenital and acquired conditions, and functional limitations.
The type of physical therapy treatment a person receives is dependent upon their condition. Complete physical therapy treatment can include some different elements. Pain reduction might include the use of ice, heat, relaxation, massage, joint mobilization, stretches, or the use of electrical stimulation or ultrasound.

Acupuncture

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We have on staff Jeff Aleski, Board Certified Acupuncturist who specializes in back pain, tendonitis, carpal tunnel, pain management, irritable bowl syndrome, infertility, face lift rejuvenation, sinus pain and more. The goal of this dynamic and integrated 5,000 year old health care system is to activate the natural, self-healing abilities of the body. Acupuncture is safe, natural, drug-free and effective.
Ten key benefits of acupuncture include:
Improved Health and Quality of Life; Stress Reduction; Pain Reduction; Improved and Faster Recovery from Injury, Illness and Surgery; Emotional Balance; Respiratory Health; Insomnia Relief; Strengthening Your; Immune System; Premenstrual (PMS) and Menopausal Symptom Relief; Reduction of Side Effects of Chemo and Radiation Therapies

We hope to see you soon. Remember, for a better tomorrow, do something about it today!
Do not forget to stop by for a spinal checkup and an adjustment.
Please remember that everyone needs to be free from pain so bring your friends and loved ones for a spinal checkup.