ProMotion_EMOMS and AMRAPS

NEWSLETTER The Newsletter About Your Health And Caring For Your Body

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NEWSLETTER The Newsletter About Your Health And Caring For Your Body EMOMS &

AMRAPS WHAT ARE THEY AND HOW

CAN YOU USE THEM TO GET MORE FIT?

Before getting into the benefits of EMOMs and AMRAPs, it is important to discuss exactly what they are. EMOMs stand for “Every Minute on the Minute.” For example, if you want to do an EMOMworkout for 10 minutes, you can designate the even numbers for a specific exercise (such as squats), and then the odd numbers for a different specific exercise (such as pushups). That way, you are alternating between the same exercises, doing each for a full minute each time until the clock stops. AMRAPs stand for “As Many Reps as Possible.” The name itself is pretty self-explanatory – basically, you are trying to do as many reps of a specific exercise as possible, in a pre-determined period of time. For example, if you want to do an AMRAP workout for 5 minutes and you want to work on squats, you will try and do as many reps of squats as you can in a 5-minute time frame. There are many benefits to both EMOM and AMRAP workouts. If you are looking for more information in adding these to your daily workout routine, contact ProMotion Rehab today! THE BENEFITS OF EMOM AND AMRAP WORKOUTS: With “Every Minute on the Minute” workouts, you have the freedom and flexibility to decide exactly what exercises you want to do and how long you want to do them for. In fact, NBC News states: “The beauty of EMOM workouts is that you can personalize the programming and design

it basically any way you’d like. You can tailor the number of reps, minutes and rounds to your fitness goals. EMOM workouts are also a great form of metabolic conditioning, which trains your body to use oxygen efficiently and revs up your metabolism. So if you’re training for a race or an athletic event, for instance, EMOMs are especially helpful for building power, speed and endurance.” With “As Many Reps as Possible,” workouts you also have a lot of freedom in setting your own time parameters and deciding exactly what type of exercise you want to focus on during that amount of time. According to VeryWell Fit: “The beauty of the workout is in the simplicity of the format. ‘Performing workouts for AMRAP allows you to gradually enhance your strength and aerobic capacity with just your body weight,’ says CJ McFarland, the Head Strength and Conditioning Coach for Onnit Academy Gym in Austin, TX. This is because the focus of each workout is on form and intensity.” However, there are also some things to consider when participating in AMRAPworkouts. VeryWell Fi t shares these two tips: 1. Try to maintain a consistent pace throughout each AMRAP. It’s normal to complete the first round or two at a fast pace, then to slow significantly as the workout progresses. Try to pace yourself, paying attention to your form and breath rate. “Keeping a consistent pace results in the most benefit from the sustained work,” McFarland says.

2. Use the same pre-determined AMRAP time for at least two sessions before adding time. By performing the exact same workout on at least two separate occasions, including the length of time you allot to complete the AMRAP, you’ll be able to monitor your improvements. As in the example cited previously with 60-seconds of air squats, if you know how many reps or rounds you complete in your first attempt, you knowwhat it’ll take to beat your record the next time you attempt the routine. LOWER-LEVEL EMOMS AND AMRAPS Are you building up to amore strenuous workout routine but aren’t quite there yet? If so, lower-level EMOMs and AMRAPs may be for you! With these exercises, you can still completemany of the same exercises from a seated position or alternating seated/standing positions. For example, one optionmay be alternating between chair push-ups and seated marches for a set amount of time. Lower-level EMOMs and AMRAPs are great for anyone who is just starting out in vigorous exercise, so your body can gain strength before taking it to the next step. It is still possible to get the cardiorespiratory benefits of working out even when seated, depending on your baseline level of fitness. Therefore, anyone can achieve a lower-level EMOMor AMRAPworkout if they have the proper programming – which, as always, a physical therapist can help with!

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TAKING PREVENTATIVE MEASURES IN YOUR WORKOUTS

As any athlete may know, nothing is worse than having to put your training on hold due to an unexpected injury. That’s why physical therapy for prevention is so important - your physical therapist can help you fix problem areas before they become an issue. Your physical therapist will be able to assess your movements during the sport and identify any improper techniques. This will help in anticipating injuries before they occur and providing solutions for avoiding them. When participating in physical therapy for preventative measures, many of your treatment plans will be focused around strength and endurance training, so you can make sure any areas of concern are as strong as possible. It will also focus on form and technique, so you can get to the root of any potential issues and fix them before they get worse. Looking for more assistance? If you want more tips on how you can add exercises like EMOMs and AMRAPs to your daily workout routine, don’t hesitate to contact ProMotion Rehab today! We’ll be here to help you reach your physical goals, every step of the way.

https://www.nbcnews.com/better/lifestyle/what-are-emom-workouts-give-it-try-20-minute-routine-ncna1125681 https://www.verywellfit.com/amrap-workouts-you-can-do-at-home-4158160

THE HEALTH BENEFITS OF PET OWNERSHIP

Fitness: Pets need regular activity and, if a dog becomes your pet of choice, you’ll also be signing up for brisk daily walks to help your furry friend keep in shape. In turn, you’ll also feel the benefit of regular, low-impact exercise. According to a recent survey, 36 percent of pet owners said that having a pet has helped them lose weight. Who needs a personal trainer? Social: Believe it or not, having an animal can even have an impact on your social life… in a good way. Walking the dog around the local park or taking it to obedience lessons are just two settings where you’ll have the opportunity to meet new faces and interact with people youmight not otherwise have come into contact with. And don’t be surprised if you’re stopped by strangers in the street who are eager to pat your furry friend and find out more about her. Childhood Learning & Responsibility: Having a pet in the home is a great way for children to learn valuable life lessons in a fun, rewarding way. From the daily responsibility of feeding, exercising and caring for the animal to understanding more about illness and loss, it can equip your children (or grandchildren) with the emotions to cope better with important life events as they grow up. Companionship: The sheer presence of a pet in the home can boost your mood, especially after a hectic day at the office or even following a difficult conversation. The stresses of life can melt away as soon as you walk through the front door and see your beloved pet, desperate for your affection. Said animal will also be your go-to companion of choice to watch a movie with or cuddle up to read a book with on a cold winter’s day. What’s better than a furry hot water bottle who listens to every word you say and doesn’t answer back? Mental Health: Not only do pets provide companionship and help improve your physical health, they can also provide therapeutic and emotional benefits. According to Ingrid Collins, a consultant psychologist at the London Medical Centre, “A pet is better than Prozac. Animals have a completely different agenda to humans, and bring things back to basics. They want comfort, feeding and love. In return, they give huge affection.”

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HEALTHY RECIPE: GLUTEN-FREE BREAKFAST HASH

EXERCISE ESSENTIALS

DIAPHRAGMATIC BREATHING

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Lie on your back with your knees bent. Breathe deep, from the belly. Release slowly and repeat as needed.

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• 2 green onions finely chopped • 4 eggs • 1/4 cup shredded cheddar cheese • salt and pepper to taste • 1/4 tsp paprika

INGREDIENTS: • 5 medium-large potatoes washed and peeled • 1 large white onion chopped • 2 tbsp extra virgin olive oil

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While lying on your back, raise your buttocks off the floor/bed. Hold for 20 seconds and repeat 5 times. As you get stronger and more confident add a dumbbell, kettlebell, barbell, or resistance band over the hips for added resistance. BRIDGING www.simpleset.net Exercises copyright of

DIRECTIONS: Cut potatoes into 1/2 inch wedges. Heat olive oil in a large cast iron skillet or frying pan over medium heat. Cook potatoes for 25 minutes, covered, stirring every 4-5 minutes. Add chopped white onion. Cook for another 5-10 minutes, uncovered, and stirring constantly. When potatoes are crispy and golden brown, add green onions, salt, and pepper. Stir through. With your spatula, make four wells in the potatoes and crack an egg into each one. Sprinkle shredded cheddar all around. Cook until the egg whites are set, or until your liking. Cover pan with lid for poached eggs. Add more olive oil on eggs if desired. Sprinkle eggs with a pinch of paprika seasoning. Serve immediately.

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