CARDIO-STRENGTH-FLEXIBILITY

HEALTH COACH 

The Gerald J Joseph Health Coach Program utilizes cardiovascular conditioning, strength training and flexibility to improve fitness for someone just starting his or her wellness journey, and perfect for someone recovering from an injury, someone wanting to loss weight or an elite athlete who has years of fitness under his or her belt wanting to improve their peek athletic performance.

The Gerald J Joseph Health Coach Program program follows guidelines established by the Center for Disease Control and the American College of Sports Medicine.

American College of Sports Medicine

These powerful guidelines promote and integrate scientific research, education, practical applications of sports medicine, and exercise science to maintain and enhance physical performance, fitness, health, and quality of life.

I’ve augmented these guidelines with years of my own research and scientific development within the Rancho Santa Fe Medical Center where I developed after years of practice my innovative evidence-based exercise program.

Cardiovascular Conditioning 

The Physical Activity Guidelines for Americans recommend that adults get at least 150 minutes of moderate-intensity aerobic physical activity or 75 minutes of vigorous-intensity physical activity, or an equivalent combination each week.

Despite the growing body of evidence of the health benefits of physical activity, most U.S. adults and children do not get enough physical activity.

In 2007, only about 35% of students in grades 9–12 met recommended levels of physical activity 60 minutes a day or more of physical activity and only 44% of adults met the goal of getting 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity per week.

The Gerald J Joseph Health Coach Program recognizes that do not need to be a marathon runner or an elite athlete to derive significant benefits from physical activity, in fact simple walking distance like our persistance-hunting bodies were designed to do, will produce amazing benefits in a very short period of time and nothing is easier and cheaper than walking.

Walking 

Paul T. Williams, a statistician at Lawrence Berkeley National Laboratory, gathered data about 7,374 male and 31,607 female participants from the Walkers’ Health Study, who represented almost every speed of fitness walker, from sluggish to swift.

The National Walkers’ Health Study found that slow walkers were 44 percent more likely to have died than walkers who moved faster, even if they met the exercise guidelines.

National Runners’ Health Study

When the 33,000 participants in the National Runners’ Health Study were compared to the 15,000 participants in the National Walkers’ Health Study, the runners appeared to have much better heart health than the walkers.

Their risk of hypertension, high cholesterol, and diabetes was reduced by 38, 36, and 71 percent, respectively, regardless of how much running they reported doing. So running is not only sweatier, it’s also healthier, right?

Runners saw a reduced risk of hypertension, high cholesterol, diabetes, and coronary artery disease by 4.2, 4.3, 12.1, and 4.5 percent, respectively. The walkers’ risk reduction for each condition was 7.2, 7, 12.3, and 9.3 percent — amounts that didn’t differ significantly from the runners’ results. The more energy walkers and runners used, the more their cardiovascular health improved.

So simple walking at pace will significantly improve health outcomes and reduce the stress of everyday life, one day at a time. 

Strength Training 

Strength training (ST) is one of the most powerful interventions to improve the health of older adults. Clinical trails by Nelson and colleagues found that strength training improves strength in seniors by 113% in 12 weeks and ST led to large gains in muscle mass and bone density after 12 months.

More recently, a study by Candow and colleagues found that after only 6 months of ST, men in their 60s regained enough muscle strength to resemble men in their 20s.

With my consumers, corporate partners and patients in mind, my goal is to design programs that safely stimulate the growth of skeletal muscle and change the aesthetics of the body, in such ways as to:

  • Reducing Body Fat BMI
  • Improve Blood Pressure & Lipid Levels 
  • Stabilize Blood Sugar
  • Tighten-Up Core Abdominal Muscles
  • Firm-Strengthen-Increase Range-of-Motion, Back, Shoulders, Chest, Arms, Buttocks, Legs

20-60 Minutes 

This is normally achieved within a minimum time period (20-60 minutes), and can be done at home, in person, within a corporate wellness center, in and or outdoors with minimum equipment utilizing wearable technology and it’s also safe for children and pregnant mothers.

I achieve this by combining both the use of slow and fast movement in a variety of intensity during the exercise program. It’s quit easy and fun to do.

Overtime, a small amount of resistance is added to counteract the body’s adaptive nature. For these reasons I recommend twice-a-week workouts which in most cases is sufficient to improve health outcomes and change the body aesthetically.

What Are The Benefits Of This Program? 

One may expect to experience benefits from my exercise program in a relatively short period of time when combined with walking and my co-evolutionary nutrition program.

Flexibility 

A well-stretched muscle achieves its full range of motion in a much safer way,. improves athletic performance — less restricted golf swing or tennis serve — and functional abilities, such as reaching, bending, or stooping during daily tasks. (stretching picture) 

Stretching can also be a great way to get you moving in the morning or a way to relax after a long day. Activities such as yoga combine stretching and relaxation and also improve balance, a wonderful combination.

Newer recommendations suggest that you start your workout routine with a warm-up, such as an easy walk or a sport-specific routine, such as serving some tennis balls and practicing ground strokes before a match and then once warmed up start stretching.  

This gets blood and oxygen flowing to your muscles. After five to 10 minutes of warm-up, your muscles are warm and supple and the best time to stretch  and also a great a post-workout cool-down.

Walking improves cardiovascular conditioning, heart health, helps to maintain a healthy weight, prevent or manage various conditions such as heart disease, high blood pressure and type 2 diabetes, walking will strengthen your bones and muscles.

Strength training improves increases bone density, builds a stronger heart, reduces your resting blood pressure, improves blood flow, halts muscle loss, helps control blood sugar, improves cholesterol levels, and improves your balance and coordination.

Flexibility activities that lengthen and stretch muscles can help you prevent injuries, back pain, and balance problems. A well-stretched muscle more easily achieves its full range of motion. 

Evidence-Based Results

The Gerald J Joseph Health Coach program combines, cardiovascular conditioning, strength training and flexibility to improve health outcomes and to return the body to its original youthful energetic shape.

ONE DAY, ONE STEP, ONE MEAL, ONE DAY A TIME 

LETS GO!

References 

Centers for Disease Control, https://www.cdc.gov/pcd/issues/2014/13_0403.htm

Centers For Disease Control https://www.cdc.gov/obesity/downloads/pa_2011_web.pdf

Harvard Medical School, https://www.health.harvard.edu/staying-healthy/benefits-of-flexibility-exercises

National Walkers’ Health Study, http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0081098

Study: Walking Can Be as Good as Running, http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0081098

Need a Health Coach?

Call Now (310) 497-7904 and let us craft a plan together!