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SpiroTiger - Respiratory training

12/16/2014

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 Breathless Legs? Consider Training Your Respiration
Compact, lightweight respiratory trainer for athletes that comes in two versions: GO for basic training and SMART for the more advanced, with a PC connection and software for sending training data to a computer. This makes it easy to monitor and keep track of your training on the computer. 

Respiratory Endurance Training improves performance and endurance capabilities in sports!
Respiratory muscles fatigue during sports activities. This leads to a decrease in performance. If the respiratory system is operating at full strength and capacity all the other muscles will perform at a higher efficiency. 

PictureRyder Hesjedal
The functions of vital organs such as the heart, the brain and respiration are maintained by the body as its top priority. Even under maximum stress, these organs are supplied with sufficient oxygen and energy. This happens at the expense of non-vital functions: Oxygen-supply to the legs and arms is reduced. The consequence is a substantial decrease in vitality and a quick build-up of hyperacidity due to H+ production. 

Endurance training of the respiratory muscles will remedy this problem. It reduces oxygen consumption by the breathing muscles. The oxygen supply is now available to the peripheral muscles. Legs and arms will fatigue later under stress and will produce less H+ at the same level of activity.

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WHY USE THE SPIROTIGER?
There are other respiratory devices on the market but the SpiroTiger is the only one that exercises your respiratory muscles correctly.
The SpiroTiger will train your respiratory system to increase air volume in and out of the lungs, to increase O2 intake with increased air distribution to the whole lung, as well as deep expiration with avoiding air entrapment to get rid of the CO2.

Results of a Spirotiger Training Program
  • substantial increase in endurance and performance
  • noticeable increase in general physical fitness
  • improved peak performance under stress
  • shorter recovery times during and after competitions and training
  • improved endurance of the respiratory muscles
  • optimised oxygen supply to the skeletal muscles
  • faster breakdown of lactates during and after stress
  • improved coordination capability of the respiratory system under stress
  • strengthening of the neck, abdomen and back muscles



If you are interested in using a SpiroTiger unit or learning more about it, please don't hesitate to talk to Dr. Derek. Call 250.871.3674 or derek@drvinge.com or www.fithealth.ca. 

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Consistency for Healthy Habits

12/3/2014

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You don’t have to be an expert to figure out that consistency is pretty essential to successfully change things in your life. But it’s also pretty clear that building a consistent routine of regular exercise and healthy eating is not an easy thing to do.

You start off the day with the best intentions—to exercise, track all your food, and make healthy choices. But then life happens. One of the kids is sick, the babysitter is late, the windshield is frozen, the boss asks you to work overtime, or any one of a hundred other surprises that can really wreck your day. Before you know it, your plan is in trouble and your prospects for "sticking to it" aren’t looking very good. In fact, things are probably going to get worse as the day goes on. By the end of the day, you have no energy left for exercise, and the task of preparing a healthy meal feels like a big burden when what you really want is a break. Something has to give.

So how do you change this pattern? I use three rules to build consistency.


Rule #1: Build momentum one step at a time. 
It’s never easy to change old habits or start new routines. Studies show that it takes anywhere from 21 to 40 days to really turn a new behavior into a persistent habit. And during that time, you’re going to have to work at it pretty diligently—even when you don’t feel like it.

Start with something that’s pretty easy to manage and build momentum from there. Set a goal of one 7-minute core exercise session per week. Then increase it to two 7-minute sessions. Gradually add minutes to each workout (and eventually add one or more additional workouts to your week), until you're exercising as long and as frequently as you should in order to reach your goals.

Rule #2: Never tell yourself “I’m not motivated.” 

That’s not the real problem, unless you really don’t want to lose weight or live a healthy lifestyle. As long as you do want these things, you have all the motivation you need.

It may be true that sometimes you don’t want to exercise, or that you really want to stop and get fast food rather than cooking dinner. That’s understandable, but it doesn’t mean you’re not motivated. It just means that you want two different and opposing things, and you have to make a decision. Telling yourself that you lack motivation is just a way of denying that you really do have a choice. It makes the problem seem mysterious and out of your control, and it makes you feel less powerful than you really are, because you lack something (the motivation) you need. Not true!

Being consistent does not mean being perfect. (There are going to be days when you decide to do something other than stick to your exercise and diet routine, and that’s fine.) But becoming consistent does mean giving yourself the power to choose. 

Rule #3: Always have a plan B 
Because life is unpredictable and complicated, you need to have plan B ready—even before you actually need it. Plan B is an alternative way to stay consistent with your goals when your regular routine (or something else) doesn’t work out as planned. Obviously, you can’t foresee every single problem that might come up. But most of the time, the things that get in your way are things that happen fairly often—like kids getting sick, extra hours at work, or days when you just don’t feel very energetic. Those surprises won't throw you off track if you plan ahead. For example, have a friend or family member lined up to stay with your kids so you can make it to the gym; stock your freezer with some healthy meals when you're short on time; stash your exercise clothes at the office for a quick workout when you can't get away.

Put a little time into identifying the most common problems that disrupt your healthy routine, and plan (in advance) what you can do to handle these problems without sacrificing your diet and exercise routine. Then all you’ll have to do is put your plan B into action.

Following these three simple rules will help you overcome some common obstacles while building the momentum you need to stay consistent. At the very least, you’ll be able to take all those lemons that life hands you, and make some good (and diet-friendly) lemonade out of them.


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Core Strength Class

12/3/2014

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