©Total Health Chiropractic 2008 The Total Health Lifestyle Exercise Drs. Ryan and Monica Wohlfert...

©Total Health Chiropractic 2008©Total Health Chiropractic 2008

The Total Health The Total Health Lifestyle Lifestyle ExerciseExercise

Drs. Ryan and Monica Wohlfert

Drs. Ryan and Monica Wohlfert

Total HealthTotal HealthChiropracticChiropractic


Alarming Epidemic in the Alarming Epidemic in the U.S.U.S.

1 out of 3 adults is 1 out of 3 adults is obeseobese 1 out of 5 1 out of 5 childrenchildren isis overweight overweight and and

likely to carry their health problems into likely to carry their health problems into adulthoodadulthood

21,000,000 people have 21,000,000 people have diabetesdiabetes 1 out of 5 adults has 1 out of 5 adults has arthritisarthritis More than More than $1.5 trillion$1.5 trillion is spent annually is spent annually

on the diagnosis and treatment of on the diagnosis and treatment of chronic illnesses.chronic illnesses.

Dept. of Health and Human Services. Centers for Disease Control and Prevention. Chronic Disease Overview. www.cdc.gov/nccdphp/overview.htm


Chronic DiseasesChronic Diseases ObesityObesity Overweight ChildrenOverweight Children DiabetesDiabetes Heart DiseaseHeart Disease ArthritisArthritis

**In the U.S., chronic conditions affect **In the U.S., chronic conditions affect nearly nearly 50%50% of the population AND of the population AND contribute to contribute to 7 out of every 10 deaths7 out of every 10 deaths

Dept. of Health and Human Services. Centers for Disease Control and Prevention. Chronic Disease Overview. www.cdc.gov/nccdphp/overview.htm


Chronic DiseasesChronic Diseases

These numbers could drastically reduce These numbers could drastically reduce with with simple lifestyle changes:simple lifestyle changes: Healthier EatingHealthier Eating Moderate ExerciseModerate Exercise

But, most health care practitioners But, most health care practitioners failfail to counsel their patients on these to counsel their patients on these issues!issues!


Spending so much…Spending so much…So little in returnSo little in return

American healthcare and insurance American healthcare and insurance use high cost tests, procedures, and use high cost tests, procedures, and drugs to treat acute illness, with drugs to treat acute illness, with less less emphasis on wellness and prevention.emphasis on wellness and prevention.

Less than 3% of the Center for Less than 3% of the Center for Disease Control and Prevention’s Disease Control and Prevention’s 2008 budget is allocated toward 2008 budget is allocated toward chronic disease prevention!!chronic disease prevention!!

Centers for Disease Control and Prevention. Budget Request Summary: Fiscal Year 2008. www.cdc.gov/fmo/PDFs/FY08_Budget_Summary_Final.pdf


WHAT Can YOU Do?!WHAT Can YOU Do?!

Can Can YOUYOU improve your own health? improve your own health?

YES!!YES!! Can Can YOUYOU take responsibility for your take responsibility for your

health?health?

YES!!YES!! Do Do YOUYOU want to take control of your want to take control of your

health?health?

YES!!YES!! (hopefully)(hopefully)


HOW Can YOU Do It?HOW Can YOU Do It?

Take the Stress off Your Nervous Take the Stress off Your Nervous SystemSystem (i.e. Chiropractic care) (i.e. Chiropractic care)

Moderate Regular Moderate Regular ExerciseExercise

Healthy Nutrition HabitsHealthy Nutrition Habits


Roadblocks to ExerciseRoadblocks to Exercise Excuses, ExcusesExcuses, Excuses

Don’t have timeDon’t have time Too tiredToo tired Don’t know what to doDon’t know what to do I have to workI have to work It’s too hardIt’s too hard

Our Main Goal For YOU:Our Main Goal For YOU:

Develop Develop lifelong habitslifelong habits that are healthy and that are healthy and will keep you healthy.will keep you healthy.


Why ExerciseWhy Exercise Increases:Increases:

StrengthStrength MoodMood Immune Immune

System System FunctionFunction

Self EsteemSelf Esteem Brain PowerBrain Power MemoryMemory Bone DensityBone Density EnergyEnergy

Decreases:Decreases: Risk of Heart Risk of Heart

Disease, Cancer, Disease, Cancer, High Blood PressureHigh Blood Pressure

Risk of Diabetes, Risk of Diabetes, Obesity, Obesity, OsteoporosisOsteoporosis

CholesterolCholesterol Body FatBody Fat DepressionDepression Aches and Pains Aches and Pains

(especially neck and (especially neck and back)back)


Getting StartedGetting Started Commit – What’s your motivation?Commit – What’s your motivation?

Live longer? Live longer? Live better? Live better? Get rid of pain? Get rid of pain? Lose weight?Lose weight?

Determine your current fitness level – Blood Determine your current fitness level – Blood Pressure, Body Fat %, 3 minute step test.Pressure, Body Fat %, 3 minute step test.

Set Specific, Achievable GoalsSet Specific, Achievable Goals Long termLong term Intermediate Intermediate Short termShort term


Getting StartedGetting Started

List your favorite cardio activitiesList your favorite cardio activities Walking the dog, biking, swimming, Walking the dog, biking, swimming,

etc.etc. Schedule your exercise and keep your Schedule your exercise and keep your

appointmentsappointments Use the “5 Minute Compromise”Use the “5 Minute Compromise”

Exercise for 5 minutes and if you don’t Exercise for 5 minutes and if you don’t feel like continuing, stop.feel like continuing, stop.

Reward yourselfReward yourself


Types of ExerciseTypes of Exercise

1.1. CardiovascularCardiovascular – Anything that gets your – Anything that gets your heart rate at or above 65% your heart rate at or above 65% your maximum heart rate for 25-45 minutes.maximum heart rate for 25-45 minutes.

Examples: biking, jogging, walking briskly, Examples: biking, jogging, walking briskly, playing a sport, circuit training, swimming, playing a sport, circuit training, swimming, aerobic machines, water aerobics, etc.aerobic machines, water aerobics, etc.

2.2. ResistanceResistance – “Lifting weights”, – “Lifting weights”, calisthenics (bodyweight exercises), calisthenics (bodyweight exercises), pilates, etcpilates, etc

3.3. Flexibility and MobilityFlexibility and Mobility


CardiovascularCardiovascular

We need to determine your We need to determine your Target Target Heart Rate (THR)Heart Rate (THR) What your pulse rate should be to What your pulse rate should be to

exercise safely and receive the exercise safely and receive the maximum benefits.maximum benefits.

Indirect Measure of THR: Your Breathing Indirect Measure of THR: Your Breathing RateRate


Cardiovascular – Determining Cardiovascular – Determining THRTHR

Maximum Heart Rate (MHR) = 220 – age = Maximum Heart Rate (MHR) = 220 – age = __________ bpm.__________ bpm.

THR = MHR x THR = MHR x 0.650.65 = __________ bpm = __________ bpm THR = MHR x THR = MHR x 0.900.90 = __________ bpm = __________ bpm Keep your heart rate between __________ and Keep your heart rate between __________ and

__________ bpm for 25-45 minutes 3-5 __________ bpm for 25-45 minutes 3-5 days/week for optimal fat burning.days/week for optimal fat burning.

Start off at the lower percentage at Start off at the lower percentage at beginning.beginning.

Higher percentage as you get in better shape.Higher percentage as you get in better shape.

40

180

117

162

117

162


ResistanceResistance

EquipmentEquipment – Body weight, Elastic – Body weight, Elastic Bands, Dumbbells, Gym BallBands, Dumbbells, Gym Ball

Builds muscle which helps you burn Builds muscle which helps you burn more calories throughout the day.more calories throughout the day.

Increases Lean Body MassIncreases Lean Body Mass which leads which leads to a Decrease Body Fat Percentage.to a Decrease Body Fat Percentage.

Commonly the Commonly the “Missing Link”“Missing Link” in an in an individual’s training program.individual’s training program.

We want to Integrate muscle and We want to Integrate muscle and movement, not isolate.movement, not isolate.


Eight Movements You Need to Eight Movements You Need to LearnLearn

1.1. Hip and Leg Push Hip and Leg Push (squats, lunges, step ups)(squats, lunges, step ups)

2.2. Hip Extension Hip Extension (hip hinge, deadlifts, hip lifts)(hip hinge, deadlifts, hip lifts)

3.3. Core Stabilization Core Stabilization (bridges)(bridges)

4.4. Rotation Rotation (chops, throws)(chops, throws)

5.5. Vertical Pull Vertical Pull (chin ups, pull ups, pull downs)(chin ups, pull ups, pull downs)

6.6. Vertical Push Vertical Push (shoulder presses)(shoulder presses)

7.7. Horizontal Pull Horizontal Pull (rows, inverted rows)(rows, inverted rows)

8.8. Horizontal Push Horizontal Push (pushups, chest presses)(pushups, chest presses)


Hip and Leg PushHip and Leg PushBodyweight SquatBodyweight Squat Put your hands behind neck. Take Put your hands behind neck. Take

your butt down and back (like your butt down and back (like you're going to sit on a chair). you're going to sit on a chair). Keep your knees over your toes Keep your knees over your toes and get your thighs at least to and get your thighs at least to parallel to the floor. Keep the parallel to the floor. Keep the weight of your body mostly toward weight of your body mostly toward your heels and make sure your your heels and make sure your heels stay down on the floor. When heels stay down on the floor. When you come up, drive the heels into you come up, drive the heels into the floor. Do not let your knees go the floor. Do not let your knees go in front of your feet. If you can’t in front of your feet. If you can’t perform correctly, keep the arms perform correctly, keep the arms outstretched in front of you; this outstretched in front of you; this helps you keep your weight back.helps you keep your weight back.


Hip Extension – Hip HingeHip Extension – Hip Hinge Stand with your feet about shoulder width apart. Stand with your feet about shoulder width apart. Keep your back slightly arched, shoulder blades pulled Keep your back slightly arched, shoulder blades pulled

back, and chest up. back, and chest up. While maintaining your back and knee position, bend While maintaining your back and knee position, bend

from the hips and push the butt back (do not round from the hips and push the butt back (do not round your back). your back).

Concentrate on pushing the butt back, not leaning Concentrate on pushing the butt back, not leaning forward. Your shoulders should remain over your toes. forward. Your shoulders should remain over your toes.

You should feel it in your hamstrings and glutes.You should feel it in your hamstrings and glutes. If you If you feel it more in your low back you’re doing it wrong.feel it more in your low back you’re doing it wrong.

To check yourself, hold a broomstick behind your back To check yourself, hold a broomstick behind your back so it’s touching your head and butt. If you’re performing so it’s touching your head and butt. If you’re performing the hip hinge correctly, the stick will not lose contact the hip hinge correctly, the stick will not lose contact with either your head or butt.with either your head or butt.

You can also stand so your back is facing the wall. You can also stand so your back is facing the wall. When you perform the Hip Hinge, your butt should When you perform the Hip Hinge, your butt should touch the wall.touch the wall.


Hip Extension – Hip HingeHip Extension – Hip HingeStartStart CorrectCorrect IncorrectIncorrect


Core StabilizationCore StabilizationBridge SequenceBridge Sequence

Back Bridge

Elbow Bridge

Straight Knee Side Bridge

Bent Knee Side Bridge

OR


RotationRotationLying Trunk TwistsLying Trunk Twists Lie on your back with your Lie on your back with your

arms extended out at your arms extended out at your sides and feet flat on the sides and feet flat on the floor. Lift your feet off the floor. Lift your feet off the floor so there is a 90 degree floor so there is a 90 degree angle in your hips and knees. angle in your hips and knees. Twist your legs to the right Twist your legs to the right until they reach the floor then until they reach the floor then twist to the left. Take your twist to the left. Take your legs as close to the floor legs as close to the floor without your shoulders without your shoulders coming off the floor.coming off the floor.


RotationRotationChop SequenceChop Sequence

Hip Chop - Start

Hip Chop - Finish

Ankle Chop - Start

Knee Chop - Start

Ankle Chop - Finish

Knee Chop - Finish


Circuit TrainingCircuit Training Warm Up (stretching is NOT warming up)Warm Up (stretching is NOT warming up)

Light activity for 5-10 minutes to get the Light activity for 5-10 minutes to get the blood flowing to the muscles.blood flowing to the muscles.

Walking, biking, calisthenics (jumping jacks, Walking, biking, calisthenics (jumping jacks, crunches, pushups, etc.)crunches, pushups, etc.)

BalanceBalance Go from 1 exercise to the next doing the Go from 1 exercise to the next doing the

prescribed number of repetitions.prescribed number of repetitions. Do this circuit 3 times through, 2 times per Do this circuit 3 times through, 2 times per

week for 2 months.week for 2 months. Gradually work up to 5 times through the Gradually work up to 5 times through the

circuit per session.circuit per session.


Sample Circuit Training Sample Circuit Training WorkoutWorkout

Elbow Bridge – 20 secondsElbow Bridge – 20 seconds Lying Trunk Twists – 10 eachLying Trunk Twists – 10 each Bent or Straight Knee Side Bridge – 30 Bent or Straight Knee Side Bridge – 30

seconds eachseconds each Bodyweight Squats – 10 repsBodyweight Squats – 10 reps Medicine Ball Hip Chops – 10 reps eachMedicine Ball Hip Chops – 10 reps each Hip Hinge – 15 repsHip Hinge – 15 reps Medicine Ball Knee Chops – 10 eachMedicine Ball Knee Chops – 10 each Back Bridge – 20 secondsBack Bridge – 20 seconds Medicine Ball Ankle Chops – 6 eachMedicine Ball Ankle Chops – 6 each


Sample Programs atSample Programs atwww.TotalHealth-Fitness.comwww.TotalHealth-Fitness.com

Exercise Basics ProgramExercise Basics Program Full Body StrengthFull Body Strength Full Body MobilityFull Body Mobility At Work WorkoutAt Work Workout Beginner WorkoutBeginner Workout Pre-Adolescent Training ProgramPre-Adolescent Training Program Teen TrainingTeen Training Rest-Recover-RegenerateRest-Recover-Regenerate Female FitnessFemale Fitness Weekend Warrior WorkoutWeekend Warrior Workout Stability Ball BlasterStability Ball Blaster

http://www.totalhealth-fitness.com/


Contact InformationContact Information

Total Health ChiropracticTotal Health Chiropractic252 S. Waverly Road252 S. Waverly Road

Lansing, MILansing, MI

(517) 321-8568(517) 321-8568

www.TotalHealth-Fitness.comwww.TotalHealth-Fitness.com

©Total Health Chiropractic 2008 The Total Health Lifestyle Exercise Drs. Ryan and Monica Wohlfert...

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