Why Metabolic Analysis?
Scientific metabolic testing is the foundation of Sports Science. This testing allows us to see what is happening inside your body during exercise, and provides the data to create accurate heart-rate training zones; making training efforts 100% product, and maximizing fitness outcomes. As exercise intensity increases so does your heart rate. As your heart rate increases your body’s preferred energy source shifts from primarily burning fat to burning carbohydrate. Whether your goal is to improve your health and appearance or train for a wrestling competition, finding the “Optimal Fat Burning Exercise Heart Rate Zone” is the starting point for all science based exercise programs. By training in the proper zone you will teach your body to burn more fat and less carbohydrate in higher and higher heart rate zones and training intensities. This allows you to perform at a higher heart rate with lower lactic acid levels and less fatigue. Proper heart rate training replaces random workouts and is essential to optimizing the effort/reward ratio of your training. Only VO2 testing provides the precise exercise heart rate zones you need to improve your performance and health while achieve your competition weight.
PHASE IV FUEL© Nutritional Optimization
PHASE IV uses science to fine-tune your daily nutritional intake as well as your fuel and hydration for before, during, and after your workouts and competitions. To maximize athletic performance and good health, proper nutrition is vital. PHASE IV wants you to be the healthiest you can be by making the foods you eat work to positively impact your fitness. As athletes, we know the nutrients we deliver through food are our bodies’ building blocks; but which are the best foods to eat, when do you eat them, and in what proportions? To maximize your performance PHASE IV Registered Dietitians, with a focus in Sports Nutrition, will analyze your macronutrient (calories, carbohydrates, fat, and protein) and micronutrient (vitamins & minerals) intake and then compare it to your basic requirements in accordance with your desired athletic goals. We provide the answers that are right for you. We have deep expertise in managing the intricate interactions between your diet, training regiment, competition event calendar, work schedule, age, medication, genetics, etc. PHASE IV uses scientific evidence to fine-tune your daily nutritional intake as well as your fuel and hydration before, during, and after your workouts and competitions. We decipher the science of your unique metabolism, and then translate that knowledge into a practical and individualized strategic nutrition plan easily incorporated into your training regiment, recovery period, and lifestyle!
PHASE IV FUEL© Competition Nutrition and Hydration
The time to figure out the best mix of calories and fluids for your personal physiology is now! The science of performance and recovery nutrition will teach you how to fuel your body for improved fitness, performance and weight management. Peak performance on competition day must be done right. PHASE IV FUEL© Nutrition Programs include the science of hydration, nutrients, electrolytes, and calories for the optimum mixture of carbs, protein and fats to boost your competition fitness, performance, and recovery. At PHASE IV we calculate your your daily caloric needs based on metabolic testing to support your training, competitions and your life!
Conquering the “Fit but Fat Syndrome”
The Fit But Fat Syndrome is a result of ill advised training programs dictated by whim and not science, reliance on sports bars and drinks, working harder and harder, not smarter, too many intense workouts creating a metabolism dependent on carbohydrates not fats, inadequate base training, and calorie restriction causing your metabolism to idle. At PHASE IV we teach you to achieve your ideal performance body weight and how to unlock the mysteries of your personal physiology. We re-engineer your sports nutrition so it is working for you not against you, and we optimize your fat burning potential with heart rate specific exercise intensities. With the perfect balance of metabolic training and recovery, your body will learn to burn fat all day long. Finally, through metabolic testing we determine the exact calories needed to fuel your workouts and lifestyle while managing your weight. The calories you burn during workouts are inconsequential to your overall body weight or body fat content! Instead, it is how well you use your exercise time to reprogram your daily physiology that matters. The “Fit But Fat” Syndrome is attributable to improper training schedules and heart rate intensities that reek hormonal havoc! How hard you train, when you train, and how you schedule your workouts, all effect the production of stress hormones. Use the value of targeted heart rate training, proper nutrition, and strength training to conquer the “Fit But Fat” Syndrome!
Exercise Heart Rate Prescription for Weight Management
The foundation for all weight management programs is science. The science of your metabolism is learned through metabolic testing. Science based weight management begins with deciphering the science of your physiology (testing results) and utilizing that science to unlock the secrets of how your body responds to diet and exercise. At PHASE IV we translate this knowledge into your training program. To maintain your current weight, your daily calorie consumption should equal 1.5 x your RMR or Resting Metabolic Rate. To lose weight at a healthy rate (i.e., lose fat mass instead of muscle mass & water weight) you need fuel between your minimum calories (gleaned from your RMR testing) and your maintenance calories (i.e., 1.5 x RMR). The best way to reach your competition weight and conditioning through training, is to train in your prescription heart rate zone, and make recommended food choices. Our PHASE IV registered dietitians will create a weight management program based on deficiencies and excesses in your nourishment and training program. You will receive a personalized dietary report specific to your needs based on your prescribed activity level and heart rate training zone. We are dedicated to helping you achieve your goals, creating the fitness you’ve always wanted, and fueling your body with exactly what it needs to manage your weight and optimize your athletic performance!
Healthy Running Step by Step by Robert Forster, PT
Healthy Running Step by Step will help runners of all ages and abilities understand the science behind every aspect of running: training program design, running technique, nutrition, recovery, flexibility and strength training and why running injuries occur, how to prevent them, and how to speed up recovery. Injuries plague the majority of runners, wrecking training plans and cutting running careers short by decades, but they are not inevitable. Authors Robert Forster, P.T., and Roy M. Wallack explain that nearly all running injuries can be rehabilitated quicker and even avoided altogether with the right training, strengthening, stretching, running form, and diet strategy. Drawing from Forster’s three decades of training and treating Olympic athletes and more than 10,000 runners at his award-winning Santa Monica, California, physical therapy and high-performance centers, this book emphasizes that better performance is inextricably bound to injury reduction and that a comprehensive, science-based training plan with built-in anti-injury “insurance” must include these crucial elements: Periodization training, Proper technique and footwear, Nutrition, Posture and flexibility, and Strength training. This book also includes detailed, step-by-step rehabilitation matrixes for the five most common running injuries: IT band syndrome, Achilles tendonitis, shin splints, plantar fasciitis, and hamstring injuries. Using these unique matrixes as your guide, you’ll recover from injuries more quickly and understand what you need to do to prevent their reoccurrence.
THE COMPLETE WATERPOWER WORKOUT BOOK
Working against water’s natural resistance makes for a healthier more balanced workout than is possible on land, with virtually no risk of damage to the body. For rehabilitation, x-training and sport specific training, pool workouts build aerobic and anaerobic fitness, core strength, balance, muscle endurance, power and agility. The Complete Waterpower Workout Book is a comprehensive best seller in its 9th addition and translated in four languages.