# LLMs-Full.txt - Full Content for Project Pages # Generated on: 2026-03-09T23:07:10.294Z # Total pages: 1 --- ## URL: https://www.apex-hp.com/home ### Title: Home ### Page ID: 4920321 ### Content: ## The apex Method ### ASSESS ### CRAFT ### REFINE ## Measured Results #### Todd Holzman ## CEO & Founder, Holzman & Company #### **Susan Ciccarone** ## Partner, Further Global Capital #### Bill Flynn ## Former CEO, Atlas Air & Amtrak #### **Alex Chulack** ## Co-founder & Partner, Reverence Capital #### **Tim Zheng** ## CEO & Founder, Apollo #### Dr. Joshua Dines ## Orthopedic Surgeon, HSS #### Todd Levin ## Owner, Levin Art Group #### Tom Quinlan III ## CEO, RR Donnelley #### John Kraska ## CEO, Dowling Hales In a world where much about health is uncertain, Apex Human Performance exists to give our members control over what can be measured, trained, optimized, and improved. We identify your goals, constraints, history, and performance targets. Advanced testing establishes a precise physiological baseline. Our doctorate‑led team builds your fully personalized strategy. Training, physical therapy, and nutrition work together inside one coordinated system. Quarterly diagnostics and reporting ensure continuous optimization. \_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_ For executives who spend their days making critical decisions, Apex Human Performance offers a private, members-only environment where health, fitness, and recovery are fully managed by expert professionals. Membership is intentionally limited to ensure focus and discretion, giving members the peace of mind to concentrate on work and life while their body and performance are handled. Every personal trainer holds at least a Master’s Degree in Exercise Science, combining advanced education with real-world experience. They turn complex physiology into precise, actionable programs that maximize results and minimize risk of injury. All training is one-on-one and deliberately scheduled around each member’s time. *"I've had the privilege of being taught by (and teaching with) some of the best professors at Harvard, Columbia, and Cornell, and some of the best martial arts masters globally. The team at Apex Performance brings a comparable level of wisdom, expertise, and personal care."* *"As a woman aged 50+ re-focusing on my health, I was searching for a place that would create a customized, holistic solution for my journey. Thanks to Apex’s expertly designed workouts and nutrition guidance, I’ve lost over 15lbs and increased my strength and confidence in a few months. The private environment (I choose the music!) is just what I was looking for."* *"**I've been an Apex Human Performance member for nine years. I signed up initially to tone up and relieve the stress of leading a company as a CEO. I had been using muscle relaxants for back pain. Through their approach I was able to relieve the back pain, stop using medication, lose 20lbs, and improve my strength. Tremendous results!**"* *"**I have been working with Apex for over 18 months and I couldn’t be happier with the experience. Andrew helped me recover from some long term injuries and significantly improved my overall fitness, mobility, and body composition. I highly recommend him and his team.**"* *"The team and training at Apex Human Performance has been world-class! The programming is outstanding — systematic, personalized, scientific, and actually engaging/fun. The coaches are both experts in training science and highly motivational. And in only a year, my performance gains in not just strength but also agility, flexibility and overall athleticism have been outstanding. As a CEO with a hectic schedule who travels a ton, Apex has been a backbone of my fitness and I couldn’t recommend it highly enough!"* *"I have been a member of Apex for more than 6 years now and I can say without hesitation that Andrew and his team have helped get me in the best shape of my life. Their personalized approach combined with scheduling flexibility has allowed me to achieve my goals while staying healthy and injury free."* *"**For the past 8 years, I've had thrice-weekly private personal training sessions. I'm in better overall physical condition now at 63 than I was when I moved to NYC at 30. Even my personal physician of 25 years has been impressed by the consistency and quality of my overall health and level of fitness.**"* *"Apex is a must for professionals who want to maximize their strength and conditioning results under the guidance of top notch personal trainers. In just a few months, I’ve toned up and lost stubborn body fat, while improving my mobility. So glad I am working with them!"*  *"Joining Apex 2.5+ years ago has completely transformed my body and mindset — I’m leaner, stronger, and in the best shape of my life. The trainers are knowledgeable, encouraging and demanding in the best way. I genuinely feel better and more confident because of the progress I’ve made. The private atmosphere and real camaraderie make it a place where I actually look forward to showing up."* [**PRIVATE TRAINING on the border of midtown east & the upper east side**](https://www.google.com/maps/place/Apex+Human+Performance/@40.757637,-73.9704349,17z/data=!3m2!4b1!5s0x89c258e456c48e55:0x51a80a2d2072c68d!4m6!3m5!1s0x89c259345bc70da5:0xf18282ea095959cd!8m2!3d40.757633!4d-73.96786!16s%2Fg%2F11h4b1tvfb?entry=ttu) - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") --- ## URL: https://www.apex-hp.com/blog ### Title: Blog ### Page ID: 4920322 ### Content: # Apex Blog ## All Articles & Resources # 5 Best Exercises to Improve Your Golf Game & Boost Performance # How Exercise Timing Impacts Your Sleep: Find the Perfect Balance # Unlocking the Power of Isometric Training: The Underrated Secret to Strength and Stability # Power-Based Training: The Key to Effective Fall Prevention and Senior Safety # Apex Summary: The Impact of Sleep on Biomarkers for Longevity and Health # Sleep Banking: A Strategy for Better Performance and Health # Unlocking the Fountain of Youth: The Vital Role of Understanding Key Biomarkers for Longevity # Does Creatine Supplementation Improve Cognitive Performance After Sleep Deprivation? Golf may not seem like the most physically demanding sport. Still, elite players know that **strength, mobility, and power** can make all the difference in driving distance, consistency, and injury prevention. Understanding how exercise timing influences sleep can empower individuals to optimize their daily routines, enhance their sleep experience, and promote overall well-being. Incorporating isometric exercises into your routine improves muscle activation, joint health, and mental resilience while minimizing wear and tear on the body. Discover how power-based training can revolutionize fall prevention strategies, enhancing balance, strength, and confidence in seniors for a safer, more independent lifestyle. Discover groundbreaking insights into how sleep quality, duration, and patterns influence biological aging markers. Sleep banking, the practice of extending sleep before periods of anticipated sleep deprivation, is a strategy to mitigate fatigue and enhance performance. Exploring essential longevity biomarkers, such as telomere length, epigenetic clocks, and inflammation markers, can provide insights into aging management. By monitoring these indicators, we may influence the aging process, boosting both lifespan and health span. This review examines scientific evidence on how creatine supplementation may enhance cognitive performance, mood stability, and psychomotor skills, particularly in situations of sleep deprivation. [**PRIVATE TRAINING on the border of midtown east & the upper east side**](https://www.google.com/maps/place/Apex+Human+Performance/@40.757637,-73.9704349,17z/data=!3m2!4b1!5s0x89c258e456c48e55:0x51a80a2d2072c68d!4m6!3m5!1s0x89c259345bc70da5:0xf18282ea095959cd!8m2!3d40.757633!4d-73.96786!16s%2Fg%2F11h4b1tvfb?entry=ttu) - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - 1 - [2](https://www.apex-hp.com/blog?page=2) - [3](https://www.apex-hp.com/blog?page=3) - [4](https://www.apex-hp.com/blog?page=4) --- ## URL: https://www.apex-hp.com/page-not-found ### Title: Page Not Found ### Page ID: 4920325 ### Content: The page you are looking for has been moved, removed or maybe it was never here. Find your way back to the site by clicking the link below: [**PRIVATE TRAINING on the border of midtown east & the upper east side**](https://www.google.com/maps/place/Apex+Human+Performance/@40.757637,-73.9704349,17z/data=!3m2!4b1!5s0x89c258e456c48e55:0x51a80a2d2072c68d!4m6!3m5!1s0x89c259345bc70da5:0xf18282ea095959cd!8m2!3d40.757633!4d-73.96786!16s%2Fg%2F11h4b1tvfb?entry=ttu) --- ## URL: https://www.apex-hp.com/protected-collection-item ### Title: Protected Page ### Page ID: 4920327 ### Content: In order to view the page, please enter the password below: [**PRIVATE TRAINING on the border of midtown east & the upper east side**](https://www.google.com/maps/place/Apex+Human+Performance/@40.757637,-73.9704349,17z/data=!3m2!4b1!5s0x89c258e456c48e55:0x51a80a2d2072c68d!4m6!3m5!1s0x89c259345bc70da5:0xf18282ea095959cd!8m2!3d40.757633!4d-73.96786!16s%2Fg%2F11h4b1tvfb?entry=ttu) - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") --- ## URL: https://www.apex-hp.com/reset-password-page ### Title: Reset password page ### Page ID: 4920328 ### Content: [**PRIVATE TRAINING on the border of midtown east & the upper east side**](https://www.google.com/maps/place/Apex+Human+Performance/@40.757637,-73.9704349,17z/data=!3m2!4b1!5s0x89c258e456c48e55:0x51a80a2d2072c68d!4m6!3m5!1s0x89c259345bc70da5:0xf18282ea095959cd!8m2!3d40.757633!4d-73.96786!16s%2Fg%2F11h4b1tvfb?entry=ttu) - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") --- ## URL: https://www.apex-hp.com/privategym ### Title: Private Gym ### Page ID: 4920470 ### Content: # A Private Performance Facility #### Your Space #### Your Time #### Your Body #### Other Links ### [Personal Training](/personaltraining) ### [Health Testing](/health-testing) Our Midtown East private gym is built for executives who value discretion, efficiency, and results. Located on the sixth floor at [226 East 54th Street](https://www.google.com/maps/place/226+E+54th+St,+New+York,+NY+10022/@40.7577508,-73.9678277,17z/data=!3m1!4b1!4m6!3m5!1s0x89c258e386bdcfb7:0x50569d7006fcf288!8m2!3d40.7577508!4d-73.9678277!16s%2Fg%2F11b8v4p37q?entry=ttu&g_ep=EgoyMDI2MDIwOC4wIKXMDSoASAFQAw%3D%3D), near the border of Midtown East and the Upper East Side, Apex Human Performance is a private members-only health club designed to restore each member’s space, time, and body. Apex Human Performance is designed to improve our members’ health and fitness with a completely frictionless and integrated approach under the guidance of a verifiably qualified and knowledgeable staff they can trust. Our members are high performers with high self-standards who want the best. They do not have the time or desire to make intricate tactical decisions about fitness and their health, but they know that they are not willing to accept the generally low bar of the fitness industry. They want professionals they can trust to guide them, injury-free, to the best version of themselves. The privacy and peace afforded to our members while visiting our club is just as important as the level of service they receive from us. Members and guests are always greeted by our concierge team immediately upon arrival. After being handed their valeted athleticwear and toiletries, members make their way to our beautiful, individual washrooms, where they are able to comfortably change and prepare for their visit— whether to exercise alone, train with their personal trainer, or receive physical therapy. Whether coming or going, our members often make use of the club’s tranquil reception area to catch up on emails, take a quick call, or just pause for a moment to get in the right mindset. The washrooms’ oversized glass showers with rain-heads, plush bath towels, and Bliss bath products make for a comfortable transition back to the real world. We get it; it’s our members’ “me time.” And our mission is to support that, which is why frictionless is the word that matters most. Our schedule revolves around our members’ schedules — not the other way around. Whether our members’ appointments are for physical therapy, personal training, nutrition counseling, or health testing, our services are on-demand, on their time, and at their convenience. Our concierge team’s services extend well beyond our club’s walls — from coordinating related health services, including procuring priority access to the City’s top physicians, to supporting healthy lifestyles, in every way imaginable — even outfitting our members’ home gyms. And most importantly, we provide fully integrated preventive healthcare from a team of allied professionals expert in exercise physiology, physical therapy, and nutrition. Where else does one have the highly customized experience of personal training informing nutrition counseling decisions, and vice versa? Or preventive or reactive physical therapy informing personal training decisions, and vice versa? Let alone by allied experts who speak the same language and are all on the same team? Short of being drafted by a professional sports team, the odds of one receiving this treatment are slim to none. Our multidisciplinary, integrated approach to our members’ bodies saves them the mental bandwidth that health and fitness decision-making consumes so they can allocate it elsewhere: to their passions, careers, and personal lives. We treat every member no differently than we treat professional athletes, with a unified crew of personal trainers, physical therapists, and nutritionists that support them. All of our personal trainers possess a Master’s Degree or Doctorate in Exercise Science. Our Doctors of Physical Therapy conduct private, one-on-one sessions. And our nutritional approach starts with detailed clinical-level metabolic testing. In fact, every one of our services starts with data, thorough physiological benchmarking and assessment. And every data point is fully integrated into a working mosaic to give our members their best bodies, and their bodies at their best. [**PRIVATE TRAINING on the border of midtown east & the upper east side**](https://www.google.com/maps/place/Apex+Human+Performance/@40.757637,-73.9704349,17z/data=!3m2!4b1!5s0x89c258e456c48e55:0x51a80a2d2072c68d!4m6!3m5!1s0x89c259345bc70da5:0xf18282ea095959cd!8m2!3d40.757633!4d-73.96786!16s%2Fg%2F11h4b1tvfb?entry=ttu) - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") 1. Our private club is designed to be a place of comfort and tranquility for our members. 2. We know our members’ time is their most valuable asset; every element of their experience with us revolves around maximizing and protecting it. 3. Unlike any other health club or gym, members here enjoy an integrated, collaborative, highly qualified team approach to their health and fitness — bringing together the guidance of Doctors of Physical Therapy, Masters in Exercise Science, and Masters in Nutrition. --- ## URL: https://www.apex-hp.com/personaltraining ### Title: Personal Training ### Page ID: 4920471 ### Content: # PERSONAL TRAINING #### The Fitness Industry: Deceptive & Dangerous #### Reach Your Apex - Safely & Efficiently #### Led by Science #### Other Links ### [Personal Training](/personaltraining) ### [Health Testing](/health-testing) Trust and peace of mind from Masters in Exercise Science Our members are leaders who spend their days critically thinking and making decisions. While they’re with us, our job is removing that burden. Our members want premium personal training they can trust. And they are savvy enough to know that the exercise industry has the lowest quality standards when it comes to certification. In fact, nearly every single personal trainer certification requires absolutely no formal education in exercise science, anatomy, or physiology. Low standards may work, but they don't work for our members — nor do they work for us. And in direct opposition, we hold ourselves to the highest standard: Every personal trainer on our staff possesses a Master’s Degree or Doctorate in Exercise Science. Knowing they never have to question quality or integrity, Apex Human Performance gives members peace of mind on their fitness journey, with a team of well-educated personal trainers who possess a Master’s Degree or Doctorate in Exercise Science and five years of experience. The industry standard for personal trainers is incredibly low. Poor education and instruction doesn’t only lead to poor results, lost time, and a waste of money — but even worse, to injuries. Our members receive high ROI, injury-free, from a team they can trust. Few consumers know just how little a personal trainer certification means. Even fewer know how grossly uneducated and unqualified even those who hold personal trainer certifications most usually are. The fitness industry is saturated with personal trainer certifications that allow their holders to claim qualification as a “fitness professional.” However, of the hundreds of personal trainer certifications offered, only a handful are vetted and approved by an accrediting body. But even of those holding accredited personal trainer certifications, the majority are not adequately educated, trained, or qualified. In fact, nearly every certification has prerequisites of only CPR training and payment of the course fee. They do not require any education whatsoever in anatomy, physiology, or exercise science. What’s more is that even an accredited certification course usually requires little more than a few weeks of self-study and a weekend seminar. Not even a Bachelor’s Degree, let alone a Master’s Degree, for an individual now given license to manipulate the musculoskeletal, endocrine, cardiopulmonary, and nervous systems — which, in medicine, for perspective, respectively are Orthopedics; Endocrinology; Cardiology and Pulmonology; and Neurology. That the industry standard is so low, while being cloaked by apparent validation, is not only deceptive, but dangerous — and likely the reason one of the top industry insurance claims is improper exercise instruction. Our personal trainers are Exercise Scientists — or as close to it as one can get. They all have Master’s Degrees or Doctorates in Exercise Science. Some of them have even published peer-reviewed research. Obtaining a Master’s Degree requires spending a minimum of six years studying, researching, and working in the field. As such, our personal trainers have in-depth backgrounds in Exercise Physiology, Performance Testing, Strength and Conditioning, Biomechanics, and Nutrition. Our personal trainers have applied this knowledge in real world, high stakes scenarios, working with top-level athletes, who cannot afford reduced performance or downtime from injury, let alone a career cut short by one. It’s because of this experience that Apex Human Performance is able to provide members with top tier personal training in a way that prioritizes their safety and health, then performance. This process begins with thorough assessment and testing, which allows us to uniquely understand each member's body, helping them build a strong foundation that will optimize health and performance — and prevent injury for years to come. While the process of understanding and integrating the intricate relationship between biomechanics and physiology is complex, not only have our personal trainers academically “mastered” this, but they really shine in making it both simple and efficient for our members. Our team culture is not only built on a foundation of education, but also of continuing education. Our personal trainers stay on the forefront of emerging research in Exercise Science, ensuring our members benefit from the latest research and scientific breakthroughs in the field. Whether it’s to augment their golf game, eliminate chronic back pain, or bulletproof their body for ski season, the Apex Human Performance team will construct and execute a customized, evidence- and research-based training plan to ensure success. While it may have a different meaning for each member, our job remains the same: to help each member reach their best self — their Apex. Accountability is a term that comes up frequently with personal training, however it is nearly always used to indicate a one-way obligation, from client to personal trainer. While our members feel they are held accountable to show up, accountability does not end there; we hold ourselves fully accountable to improving the same metrics borne from our testing process when members first start, as well as each new benchmark along the way. For us, data is everything. It is the source of our assessments. It is the source of decision making. And it is the source of our accountability to our members. As trained “Exercise Scientists,” our personal trainers utilize clinical-grade testing methods — and the Scientific Method, testing, retesting, and calibrating. This iterative process is how we prevent members from hitting plateaus while always avoiding injury. Our members’ journey begins with the most comprehensive, in-depth assessment on the market, our proprietary H-FIT Assessment. By baselining and tracking key biological metrics from movement analysis, metabolic profile, orthopedic evaluation, and cardiopulmonary assessment, we develop a comprehensive understanding of each member’s unique starting point. Driven by this data, a plan of care is meticulously calculated for each member — every exercise, set, and rep drawn out to the tee. These metrics also allow our personal trainers to track progress efficiently without bias and effectively communicate the purpose of each programming decision. Each exercise, repetition, and set is carefully planned into an annual program, with progressive phases dedicated to the needs and desires of each member, from fat loss to strength to sport-specific “prehab” or performance. In an industry plagued by low standards, and the resultant charlatanism, poor results, and injuries, Apex Human Performance sets itself apart by providing members reliable trust and peace of mind. [**PRIVATE TRAINING on the border of midtown east & the upper east side**](https://www.google.com/maps/place/Apex+Human+Performance/@40.757637,-73.9704349,17z/data=!3m2!4b1!5s0x89c258e456c48e55:0x51a80a2d2072c68d!4m6!3m5!1s0x89c259345bc70da5:0xf18282ea095959cd!8m2!3d40.757633!4d-73.96786!16s%2Fg%2F11h4b1tvfb?entry=ttu) - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") 1. A personal trainer certification never guarantees that a personal trainer is qualified. 2. While most personal trainers only hold a personal training certification, Apex Human Performance personal trainers have Master’s Degrees or Doctorates and are verifiably experts in their field. 3. Hard data drives every decision we make. From our members’ first visit to every workout, set, and repetition in their annual plans, our members improve, not only because we hold them accountable — but because we hold ourselves accountable to the same data, metrics, and clinical-grade testing we consistently use to calibrate and recalibrate their regimen. --- ## URL: https://www.apex-hp.com/health-testing ### Title: Health Testing ### Page ID: 4920474 ### Content: # HEALTH TESTING ### VO₂ Max Testing ### Resting Metabolic Rate (RMR) ### Body Composition Analysis (SECA Medical Grade) ### Force Plate & Movement Analysis Advanced diagnostics and clinical-grade testing to optimize performance, longevity, and overall health. Most programs are built on assumptions. Ours are built on data. Our medical-grade assessments give you clear, actionable insights so every decision about training, nutrition, and recovery is deliberate and effective, grounded in your unique physiology, not a generic formula. Each test is conducted by experts in exercise science, ensuring your results are precise, meaningful, and immediately usable. Whether you're pursuing peak athletic performance or simply want to move, feel, and recover better, our testing puts you in control. The most comprehensive performance diagnostic available outside a research hospital. In a single session, we run the full matrix: body composition, cardiopulmonary capacity, metabolic rate, force plate analysis, and functional movement screening. Every data point feeds directly into a private consultation and a 30-day training and nutrition plan engineered around your unique biology, not a template. The definitive measure of cardiovascular fitness and one of the strongest predictors of long-term health and longevity in the research literature. We test on bike or treadmill and deliver your VO₂ max, anaerobic threshold, max heart rate, personalized training zones, and heart rate recovery. The result is a precise picture of how your heart and lungs perform under load, and the exact training intensities that will move the needle for you. Most nutrition plans fail because they are built on estimated calorie needs. RMR testing measures exactly how many calories your body burns at rest, so your nutrition strategy is built on your actual metabolism, not a formula. Weight is the least useful number on the scale. What matters is what that weight is made of. Using SECA medical-grade technology, validated against whole-body MRI and the clinical gold standard for fat mass estimation, we measure fat mass, skeletal muscle mass, visceral fat, and body water segmentally. That means left side versus right side, arms versus legs. Imbalances that a scale will never show, and that often explain plateaus, injuries, and performance gaps that have nothing to do with effort. Muscle power peaks at 27. Most people in their 50s have never had it measured. Force plate analysis captures your strength-to-power ratio, bilateral symmetry, and muscle quality score, benchmarked against age-matched norms. Combined with a functional movement screen, we identify exactly where hidden asymmetries are creating injury risk and limiting performance.We use that data to determine exactly how much power, strength, and hypertrophy work your program needs. [**PRIVATE TRAINING on the border of midtown east & the upper east side**](https://www.google.com/maps/place/Apex+Human+Performance/@40.757637,-73.9704349,17z/data=!3m2!4b1!5s0x89c258e456c48e55:0x51a80a2d2072c68d!4m6!3m5!1s0x89c259345bc70da5:0xf18282ea095959cd!8m2!3d40.757633!4d-73.96786!16s%2Fg%2F11h4b1tvfb?entry=ttu) - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") --- ## URL: https://www.apex-hp.com/vo2-max-testing ### Title: VO2 Max Testing ### Page ID: 4920475 ### Content: # VO2 Max Testing #### More About VO2 Max Test and improve cardiovascular performance and health. **VO2 Max Testing** is not only the gold standard for determining cardiopulmonary fitness, which can be used for running and sport performance, but is in fact a better predictor of all-cause mortality (likelihood of death) than smoking, obesity, or hypertension. It is because of the latter that we believe, like blood chemistry testing or EKG, VO2 Max Testing should be part of every person’s ongoing health monitoring. **VO2 Max Testing measures the body’s ability to metabolize oxygen.** Despite VO2 Max Testing being considered the gold standard measurement of cardiopulmonary fitness and one of the strongest independent predictors of mortality, it is sadly seldom performed outside of the hospital cardiopulmonary ward. Poor cardiopulmonary fitness, a low VO2 max, is associated with an increased risk for chronic illnesses, such as obesity, diabetes, hypertension, and cardiovascular disease. At Apex Human Performance, the VO2 Max Test is performed by an experienced Exercise Physiologist in the comfort of our private club. It is conducted on either a treadmill or bike, and measures the body’s response to increasing workloads by monitoring changes in heart rate and gas exchange (breathing volume and rate). From a health standpoint, VO2 Max results dictate the most efficient and safe path towards improving cardiopulmonary fitness and reducing the risk of chronic illness. From a performance standpoint, VO2 Max Testing also provides perhaps the most important determinant of potential for endurance work, Anaerobic Threshold (AT). This metric, the highest VO2 that can be sustained without muscle fatigue (lactic acidosis), provides customized training zones in relation to pace, heart rate and perceived exertion for a multitude of sports, including running, cycling, swimming, and triathlon. We provide a detailed explanation of the results, as well as how to apply them to improve health or performance. Exploring essential longevity biomarkers, such as telomere length, epigenetic clocks, and inflammation markers, can provide insights into aging management. By monitoring these indicators, we may influence the aging process, boosting both lifespan and health span. Understanding the interaction between metformin and exercise is crucial for optimizing treatment strategies for people with type 2 diabetes or those at risk for metabolic diseases. Whether you’re striving to outperform your opponent, break a record or just want to be in best shape possible, knowing how your body generates energy is paramount to optimizing performance. [**PRIVATE TRAINING on the border of midtown east & the upper east side**](https://www.google.com/maps/place/Apex+Human+Performance/@40.757637,-73.9704349,17z/data=!3m2!4b1!5s0x89c258e456c48e55:0x51a80a2d2072c68d!4m6!3m5!1s0x89c259345bc70da5:0xf18282ea095959cd!8m2!3d40.757633!4d-73.96786!16s%2Fg%2F11h4b1tvfb?entry=ttu) - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") --- ## URL: https://www.apex-hp.com/metabolic-testing ### Title: Metabolic Testing ### Page ID: 4920476 ### Content: # RESTING METABOLIC RATE #### More Metabolic Testing The traditionally recommended intake of 2,000 calories per day for the average American is not backed by science and is nearly always incorrect. Metabolism, which is affected by a variety of factors, including activity level, age, lean muscle mass, and genetics, varies considerably from individual to individual. The only way to appropriately know how many calories one should consume per day is by measuring **Resting Metabolic Rate (RMR)**. Using clinical-grade lab equipment, rates of the body’s gas exchange (oxygen and carbon dioxide), our non-invasive Resting Metabolic Rate Test provides a precise measurement of basal metabolism, the number of calories needed by the body to sustain essential life function. The Resting Metabolic Rate Test provides each client with their bioindividual metabolic profile. This profile is used to determine, with the highest levels of accuracy, not only how many calories are needed per day, but the breakdown of macronutrient levels, for any goal — from weight loss and fat loss, to increasing muscle and lean body mass, or improve performance for a specific sport or goal. Our Resting Metabolic Rate Test is conducted by a Nutritionist, who will explain test results and turn this data into a customized nutrition plan specific to a client’s needs and goals. Our [Body Composition Analysis](/body-fat-testing) is the perfect compliment to the Resting Metabolic Rate test, which, together, provides a complete matrix of nutrition-dependent weight loss, fat loss, performance and health data. Data from the National Health and Nutrition Examination Survey (NHANES) 2009–2016 revealed that around 27.3 million Americans met the criteria for optimal metabolic health. *Do you know exactly what you need to burn fat, lose weight, and gain muscle? Take this test to find out.* When it comes to nutrition, metabolism is often talked about as something that can be easily manipulated to facilitate muscle gain or fat loss. [**PRIVATE TRAINING on the border of midtown east & the upper east side**](https://www.google.com/maps/place/Apex+Human+Performance/@40.757637,-73.9704349,17z/data=!3m2!4b1!5s0x89c258e456c48e55:0x51a80a2d2072c68d!4m6!3m5!1s0x89c259345bc70da5:0xf18282ea095959cd!8m2!3d40.757633!4d-73.96786!16s%2Fg%2F11h4b1tvfb?entry=ttu) - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") --- ## URL: https://www.apex-hp.com/body-fat-testing ### Title: Body Fat Testing ### Page ID: 4920477 ### Content: # Body Fat Testing #### More About Body Fat Testing Get an accurate understanding of your body composition. Our Body Composition Analysis is a multifactor measurement of the body’s fat mass, lean mass, total body water, and actual muscle mass (lean mass includes both bone and muscle). Using medically-validated 8-point bioelectrical impedance, a non-invasive and comfortable method of measuring body composition, we are able to quickly and effectively obtain precise health data (i.e. body fat and lean mass), as well as aesthetic and performance-related metrics (i.e. skeletal muscle mass). The data obtained from the Body Composition Analysis is also a strong indicator of health by identifying risks including Metabolic Syndrome and Obesity. Our testing methodology is not only more comfortable than hydrostatic weighing (water immersion or “dunk tank”), DEXA (Dual Energy X-Ray Absorptiometry), skin-fold measurements (calipers used to pinch skin), and Bod Pod (air displacement plethysmography), but has been medically-validated to perform at the same or higher standards as any of these methods. The Body Composition Analysis is performed while laying comfortably and fully clothed on a treatment table in under fifteen minutes. Body Composition Analysis results are then analyzed to help determine goal-dependent strategies, from health, fat loss and weight loss, to increasing lean muscle mass, to improving sport performance — in a variety of sports including running, cycling, triathlon, and true weight-dependent sports like boxing. Our [Resting Metabolic Rate test (RMR)](/metabolic-testing) is the perfect compliment to the Body Composition Analysis, which, together, provides a complete matrix of nutrition-dependent weight loss, fat loss, performance and health data. Exploring essential longevity biomarkers, such as telomere length, epigenetic clocks, and inflammation markers, can provide insights into aging management. By monitoring these indicators, we may influence the aging process, boosting both lifespan and health span. Understanding the interaction between metformin and exercise is crucial for optimizing treatment strategies for people with type 2 diabetes or those at risk for metabolic diseases. Metformin, one of the most widely used drugs for type 2 diabetes, has garnered interest for its potential anti-aging effects. [**PRIVATE TRAINING on the border of midtown east & the upper east side**](https://www.google.com/maps/place/Apex+Human+Performance/@40.757637,-73.9704349,17z/data=!3m2!4b1!5s0x89c258e456c48e55:0x51a80a2d2072c68d!4m6!3m5!1s0x89c259345bc70da5:0xf18282ea095959cd!8m2!3d40.757633!4d-73.96786!16s%2Fg%2F11h4b1tvfb?entry=ttu) - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") --- ## URL: https://www.apex-hp.com/vo2-max-test ### Title: VO2 Max Test ### Page ID: 5010797 ### Content: # VO2 Max Testing ## Articles & Resources # Unlocking the Fountain of Youth: The Vital Role of Understanding Key Biomarkers for Longevity # How Metformin Impacts Exercise: A Complex Interaction # ENERGY SCIENCE # MOVE OF THE WEEK: VO2 MAX # METABOLIC TESTING: SHOULD YOU KNOW YOUR VO2MAX? # VALIDITY OF WEARABLE FITNESS DEVICES IN MEASURING VO2 AND WHY YOU SHOULD MAKE THE INVESTMENT Exploring essential longevity biomarkers, such as telomere length, epigenetic clocks, and inflammation markers, can provide insights into aging management. By monitoring these indicators, we may influence the aging process, boosting both lifespan and health span. Understanding the interaction between metformin and exercise is crucial for optimizing treatment strategies for people with type 2 diabetes or those at risk for metabolic diseases. Whether you’re striving to outperform your opponent, break a record or just want to be in best shape possible, knowing how your body generates energy is paramount to optimizing performance. VO2 Max is one of the performance indicators we test for at Apex Human Performance. Knowing and improving your VO2 Max can be the difference between life and death. VO2 Max is an important physiological measure of cardiovascular fitness, which can also help to explain differences in athletic performance between individuals Wearable fitness devices have become increasingly popular in recent years, and can range anywhere from watches to straps to rings. Are they worth the cost for measuring VO2? [**PRIVATE TRAINING on the border of midtown east & the upper east side**](https://www.google.com/maps/place/Apex+Human+Performance/@40.757637,-73.9704349,17z/data=!3m2!4b1!5s0x89c258e456c48e55:0x51a80a2d2072c68d!4m6!3m5!1s0x89c259345bc70da5:0xf18282ea095959cd!8m2!3d40.757633!4d-73.96786!16s%2Fg%2F11h4b1tvfb?entry=ttu) - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") --- ## URL: https://www.apex-hp.com/rmr-test ### Title: RMR Test ### Page ID: 5010798 ### Content: # Resting Metabolic Rate (RMR) ## Articles & Resources # ARE YOU METABOLICALLY HEALTHY? # MOVE OF THE WEEK: RESTING METABOLIC RATE # FEEDING THE FITNESS MACHINE: RMR AND NUTRITION Data from the National Health and Nutrition Examination Survey (NHANES) 2009–2016 revealed that around 27.3 million Americans met the criteria for optimal metabolic health. *Do you know exactly what you need to burn fat, lose weight, and gain muscle? Take this test to find out.* When it comes to nutrition, metabolism is often talked about as something that can be easily manipulated to facilitate muscle gain or fat loss. [**PRIVATE TRAINING on the border of midtown east & the upper east side**](https://www.google.com/maps/place/Apex+Human+Performance/@40.757637,-73.9704349,17z/data=!3m2!4b1!5s0x89c258e456c48e55:0x51a80a2d2072c68d!4m6!3m5!1s0x89c259345bc70da5:0xf18282ea095959cd!8m2!3d40.757633!4d-73.96786!16s%2Fg%2F11h4b1tvfb?entry=ttu) - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") --- ## URL: https://www.apex-hp.com/physical-therapy ### Title: Physical Therapy ### Page ID: 5010800 ### Content: # Physical Therapy ## Articles & Resources # 5 Best Exercises to Improve Your Golf Game & Boost Performance # Unlocking the Power of Isometric Training: The Underrated Secret to Strength and Stability # Power-Based Training: The Key to Effective Fall Prevention and Senior Safety Golf may not seem like the most physically demanding sport. Still, elite players know that **strength, mobility, and power** can make all the difference in driving distance, consistency, and injury prevention. Incorporating isometric exercises into your routine improves muscle activation, joint health, and mental resilience while minimizing wear and tear on the body. Discover how power-based training can revolutionize fall prevention strategies, enhancing balance, strength, and confidence in seniors for a safer, more independent lifestyle. [**PRIVATE TRAINING on the border of midtown east & the upper east side**](https://www.google.com/maps/place/Apex+Human+Performance/@40.757637,-73.9704349,17z/data=!3m2!4b1!5s0x89c258e456c48e55:0x51a80a2d2072c68d!4m6!3m5!1s0x89c259345bc70da5:0xf18282ea095959cd!8m2!3d40.757633!4d-73.96786!16s%2Fg%2F11h4b1tvfb?entry=ttu) - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") --- ## URL: https://www.apex-hp.com/personal-trainer ### Title: Personal Trainer ### Page ID: 5010801 ### Content: # Personal Trainer ## Articles & Resources # 5 Best Exercises to Improve Your Golf Game & Boost Performance # How Exercise Timing Impacts Your Sleep: Find the Perfect Balance # Unlocking the Power of Isometric Training: The Underrated Secret to Strength and Stability # Power-Based Training: The Key to Effective Fall Prevention and Senior Safety # Apex Summary: The Impact of Sleep on Biomarkers for Longevity and Health # Sleep Banking: A Strategy for Better Performance and Health # Unlocking the Fountain of Youth: The Vital Role of Understanding Key Biomarkers for Longevity # Does Creatine Supplementation Improve Cognitive Performance After Sleep Deprivation? Golf may not seem like the most physically demanding sport. Still, elite players know that **strength, mobility, and power** can make all the difference in driving distance, consistency, and injury prevention. Understanding how exercise timing influences sleep can empower individuals to optimize their daily routines, enhance their sleep experience, and promote overall well-being. Incorporating isometric exercises into your routine improves muscle activation, joint health, and mental resilience while minimizing wear and tear on the body. Discover how power-based training can revolutionize fall prevention strategies, enhancing balance, strength, and confidence in seniors for a safer, more independent lifestyle. Discover groundbreaking insights into how sleep quality, duration, and patterns influence biological aging markers. Sleep banking, the practice of extending sleep before periods of anticipated sleep deprivation, is a strategy to mitigate fatigue and enhance performance. Exploring essential longevity biomarkers, such as telomere length, epigenetic clocks, and inflammation markers, can provide insights into aging management. By monitoring these indicators, we may influence the aging process, boosting both lifespan and health span. This review examines scientific evidence on how creatine supplementation may enhance cognitive performance, mood stability, and psychomotor skills, particularly in situations of sleep deprivation. [**PRIVATE TRAINING on the border of midtown east & the upper east side**](https://www.google.com/maps/place/Apex+Human+Performance/@40.757637,-73.9704349,17z/data=!3m2!4b1!5s0x89c258e456c48e55:0x51a80a2d2072c68d!4m6!3m5!1s0x89c259345bc70da5:0xf18282ea095959cd!8m2!3d40.757633!4d-73.96786!16s%2Fg%2F11h4b1tvfb?entry=ttu) - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - 1 - [2](https://www.apex-hp.com/personal-trainer?page=2) --- ## URL: https://www.apex-hp.com/nutrition ### Title: Nutrition ### Page ID: 5010870 ### Content: # Nutrition ## Articles & Resources # 5 Best Exercises to Improve Your Golf Game & Boost Performance # How Exercise Timing Impacts Your Sleep: Find the Perfect Balance # Unlocking the Power of Isometric Training: The Underrated Secret to Strength and Stability # Power-Based Training: The Key to Effective Fall Prevention and Senior Safety # Apex Summary: The Impact of Sleep on Biomarkers for Longevity and Health # Sleep Banking: A Strategy for Better Performance and Health # Unlocking the Fountain of Youth: The Vital Role of Understanding Key Biomarkers for Longevity # Does Creatine Supplementation Improve Cognitive Performance After Sleep Deprivation? Golf may not seem like the most physically demanding sport. Still, elite players know that **strength, mobility, and power** can make all the difference in driving distance, consistency, and injury prevention. Understanding how exercise timing influences sleep can empower individuals to optimize their daily routines, enhance their sleep experience, and promote overall well-being. Incorporating isometric exercises into your routine improves muscle activation, joint health, and mental resilience while minimizing wear and tear on the body. Discover how power-based training can revolutionize fall prevention strategies, enhancing balance, strength, and confidence in seniors for a safer, more independent lifestyle. Discover groundbreaking insights into how sleep quality, duration, and patterns influence biological aging markers. Sleep banking, the practice of extending sleep before periods of anticipated sleep deprivation, is a strategy to mitigate fatigue and enhance performance. Exploring essential longevity biomarkers, such as telomere length, epigenetic clocks, and inflammation markers, can provide insights into aging management. By monitoring these indicators, we may influence the aging process, boosting both lifespan and health span. This review examines scientific evidence on how creatine supplementation may enhance cognitive performance, mood stability, and psychomotor skills, particularly in situations of sleep deprivation. [**PRIVATE TRAINING on the border of midtown east & the upper east side**](https://www.google.com/maps/place/Apex+Human+Performance/@40.757637,-73.9704349,17z/data=!3m2!4b1!5s0x89c258e456c48e55:0x51a80a2d2072c68d!4m6!3m5!1s0x89c259345bc70da5:0xf18282ea095959cd!8m2!3d40.757633!4d-73.96786!16s%2Fg%2F11h4b1tvfb?entry=ttu) - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - 1 - [2](https://www.apex-hp.com/nutrition?page=2) - [3](https://www.apex-hp.com/nutrition?page=3) - [4](https://www.apex-hp.com/nutrition?page=4) --- ## URL: https://www.apex-hp.com/h-fit-assessment ### Title: H-Fit Assessment ### Page ID: 5010871 ### Content: # H-Fit ## Articles & Resources # 5 Best Exercises to Improve Your Golf Game & Boost Performance # Unlocking the Fountain of Youth: The Vital Role of Understanding Key Biomarkers for Longevity # Study Review: The Impact of Velocity-Based Training For Older Persons # Different Types of Muscle Loss in Older Adults # WHY THE ARMY CAN’T FIND FIT RECRUITS # WHAT CAN YOU LEARN FROM THE NFL COMBINE? # ARE YOU METABOLICALLY HEALTHY? Golf may not seem like the most physically demanding sport. Still, elite players know that **strength, mobility, and power** can make all the difference in driving distance, consistency, and injury prevention. Exploring essential longevity biomarkers, such as telomere length, epigenetic clocks, and inflammation markers, can provide insights into aging management. By monitoring these indicators, we may influence the aging process, boosting both lifespan and health span. As we age, older adults often experience declines in strength and power. However, exercise can help mitigate these declines. Muscle loss, also known as muscle atrophy, is a prevalent issue that tends to occur as people age. Active and reserve soldiers are required to "maintain their fitness" and take the APFT twice a year, but is it enough? When it comes to testing and measurement, the Combine is perhaps one of the most thorough ways to evaluate football talent and general athleticism. Data from the National Health and Nutrition Examination Survey (NHANES) 2009–2016 revealed that around 27.3 million Americans met the criteria for optimal metabolic health. [**PRIVATE TRAINING on the border of midtown east & the upper east side**](https://www.google.com/maps/place/Apex+Human+Performance/@40.757637,-73.9704349,17z/data=!3m2!4b1!5s0x89c258e456c48e55:0x51a80a2d2072c68d!4m6!3m5!1s0x89c259345bc70da5:0xf18282ea095959cd!8m2!3d40.757633!4d-73.96786!16s%2Fg%2F11h4b1tvfb?entry=ttu) - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") --- ## URL: https://www.apex-hp.com/body-fat-test ### Title: Body Fat Testing ### Page ID: 5010872 ### Content: [**PRIVATE TRAINING on the border of midtown east & the upper east side**](https://www.google.com/maps/place/Apex+Human+Performance/@40.757637,-73.9704349,17z/data=!3m2!4b1!5s0x89c258e456c48e55:0x51a80a2d2072c68d!4m6!3m5!1s0x89c259345bc70da5:0xf18282ea095959cd!8m2!3d40.757633!4d-73.96786!16s%2Fg%2F11h4b1tvfb?entry=ttu) - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") --- ## URL: https://www.apex-hp.com/validity-of-wearable-fitness-devices-in-measuring-vo2-and-why-you-should-make-the-investment ### Title: VALIDITY OF WEARABLE FITNESS DEVICES IN MEASURING VO2 AND WHY YOU SHOULD MAKE THE INVESTMENT ### Page ID: 5011005 ### Content: ## **Top Line** ## How do fitness trackers measure VO2 max scores? ## Why it Matters ## Comparing Devices ### Fitbit ### Apple Watch ## Overview ## Nature vs Nurture ## Bottom Line ### References VALIDITY OF WEARABLE FITNESS DEVICES IN MEASURING VO2 AND WHY YOU SHOULD MAKE THE INVESTMENT Would you only see a doctor once a year to assess how your personal health is progressing? I sure wouldn’t. We should always be aware of our health, and thankfully today we have convenient ways to stay in touch with it. Wearable fitness devices have become increasingly popular in recent years, and can range anywhere from watches to straps to rings. It is important to understand how well these devices are measuring what they say they are measuring, and how accurate, reliable, and specific they are to the data we want. Popularized fitness devices like Fitbit and Apple Watch can also provide users with ways to track, compete, and monitor adaptation and response to their workouts over time. Out of all the metrics that these devices are able to read, the most important one is your VO2 max - a measurement of how much oxygen your body can uptake and utilize during exercise. Not only is it important to use for training, it can also be used to prognose and diagnose diseases in clinical, nutritional, epidemiological, and rehabilitation settings.  The question we aim to answer in this article is how well you can rely on the most popular wearable fitness devices in the industry to accurately assess the progression or regression of your cardiorespiratory and total fitness. The inner surface of these wearable devices have sensors that use infrared light to capture when your heart is contracting and relaxing based on the change in density of hemoglobin throughout the blood through a process called photoplethysmography (6). The blood data from this process (density, volume, and velocity) is then plugged into a complex formula that combines this data and prior user data to make an estimate of your VO2 max (6). Your VO2 max should be measured every six months to one year, as it is heavily correlated with longevity, all cause mortality risk, and even cancer related deaths (6). True VO2 max tests can be expensive, hard to access, and not practical for people with preexisting conditions, the elderly, and anyone who does not have an easily accessible center. Therefore, it is important to investigate how fitness wearable devices measure and estimate VO2 max using sub-maximal exercise protocols. Here is the standardized equation that is commonly used to estimate this data. Wearable devices measure VO2 primarily through heart rate variability. Heart rate variability is directly correlated to how well your body can pump oxygenated blood to your heart and muscles during maximally strenuous exercise (heart rate max), and how well your body can help it get back to “rest and digest” (resting heart rate). Your VO2 max is a measurement of how your body goes from one extreme to the other, so this is why heart rate variability is such a good metric to use. Having an understanding of how to increase your heart rate (HR) max, resting HR, and efficiency in a variety of heart rate zones will make sure that you don’t plateau in your training, whether it is your aerobic base or anaerobic power. Fitbit’s most popular device, the Fitbit Charge, is able to predict your VO2 max and display the outcome through a user-friendly “cardio fitness score”. It does this by continuously tracking the relationship between your running/walking pace and how your heart rate elevates and recovers over time. It also takes into account age, sex, weight, and other personal information in its measurement (4). On the other hand, the Fitbit Sense is able to track your SPO2 (blood oxygen levels), blood temperature, as well as metrics to monitor sleep and stress. These metrics are given to you in your cardio fitness score, however they do not directly impact your VO2 in the system. If Fitbit wanted to make their measurements more accurate, they would design a way that will allow your SPO2 measurement to directly affect the reading of your VO2. The reason why this would make Fitbit’s measurement more accurate is because your VO2 max measures how your body is able to oxygenate blood and send it to the heart and muscles to push your body. SPO2 is a measurement of how saturated your blood is with oxygen, so this would add to the accuracy of a user's understanding of their fitness level. A study was conducted to understand the accuracy of Fitbit’s VO2 max prediction. It was compared to the gold-standard VO2 max test and a non-exercise prediction equation. *The 16-week study found that when comparing a true VO2 max test, Fitbit’s measurement, and the heart rate prediction equation, the Fitbit was ~3 ml/kg/min off from the true value rather than the prediction equation ~1 ml/kg/min off from the true value. It tended to overestimate (4).* The study additionally pointed out that the accuracy of the Fitbit to correctly detect exercise HR at increased intensities was the limiting factor. Because the non-exercise equation was more accurate than the Fitbit’s measurement (which uses exercise data to make its calculation), a Fitbit does not seem to be a worthwhile investment. A device that is able to detect HR accurately at higher percentages of the maximum HR is crucial, as VO2 max is measured at maximum intensity. The apple watch predicts your VO2 max by collecting user data after walking, running, or hiking outdoors on relatively flat ground with adequate GPS, heart rate signal quality, and exertion (an approximate increase of 30 percent of the range from resting heart rate to max) (1). Motion can affect the heart rate sensor, which is why rhythmic movements like running or cycling give better results than irregular movements like tennis or boxing. This is one of the limitations, as some people may not have the ability or data to do these activities consistently,  skewing potential results (1). These estimates of VO2 max are also based on submaximal predictions (linear estimation of how your heart rate will climb during a less intense workout) of VO2 max rather than doing a complete VO2 test to exhaustion. As such, users don’t need to achieve peak heart rate to receive an estimate, however, a notion of peak heart rate is needed.  *Apple conducted a study where participants completed a true VO2 max test and a submaximal VO2 test. The submaximal test value was projected using predicted VO2 from user data combined with heart rate variability. It found a difference of less than ~1 ml/kg/min when compared to the baseline VO2 testing. It tended to underestimate (1).* Apple’s technology had the ability to effectively detect heart rates at extreme and moderate exercise intensities (1). It’s algorithm was even accurate in comparison with the true value when tracking walks, runs, and hikes that were less than 10 minutes in duration (1). Almost everyone can participate in that, meaning the Apple Watch seems to be a very reliable, accessible, and time efficient method to test your VO2 max. In terms of understanding performance, predicting health complications, and increasing longevity, VO2 max is a vital measurement to know. Apple Watch and Fitbit are relatively cheap, accessible, and accurate ways to stay on track with this metric and never miss a beat (ha get it). What is important to understand is that these devices directly make their predictions by using heart rate data, and the relationship between heart rate and VO2 is different for everyone. Someone’s lung capacity (ability of the lungs to take air and use it in the body) could be much different than their cardiac output (ability of the heart to pump oxygenated blood throughout the body). When looking to understand overall health, it is important to understand the role that genetics have in your VO2 max. Genetics can provide insight on the ability to improve your VO2 max, as well as what type of training (aerobic or anaerobic) will have more of an impact.  *A study looked at the VO2 max values in twins and concluded that genetic factors explained for 72-74% of the similarity in VO2 max and even when “sport participation” was factored in, genetic factors still explained more (3).* However, putting genetics aside, it should be known that being able to improve or maintain your VO2 max is strongly associated with decreased mortality. Every 1 ml/kg/min increase in VO2 max decreases risk of death by 9%, and every decrease can lead up to a 27% higher risk (1). One [study](https://www.ncbi.nlm.nih.gov/pubmed/17414804) has proven that even high-intensity aerobic interval training (HIIT) resulted in significantly increased VO2max compared with long slow distance activities. The study pointed out that as long as a high enough percentage of your max HR was reached (~85%) VO2 will improve.  This is especially important for athletes or anyone who struggles to improve their VO2 max. We all can make use of different training modalities and energy systems to reach an intensity that will increase our VO2 max (your genetics aren’t an excuse). More information on your VO2 max’s ability to impact athletic performance can be found in this article. [https://apex-hp.com/metabolic-testing-know-vo2max-guide/](https://apex-hp.com/metabolic-testing-know-vo2max-guide/) In summary, wearable devices have proven to be more accurate than a submaximal test or prediction equation because they constantly take into account the progression of user data that is measured day to day by the device. Fortunately, the way these devices extract and analyze data is only going to improve year by year. This means the gap in accuracy between true testing and wearable device prediction will continue to decrease. At the moment though, these devices monitor VO2 better than any other metric (ie. calories burned, respiration rate, etc.) which is fitting as it is the single most important metric in understanding your health. So, if you’re looking to make a worthwhile investment, get a wearable fitness device you’ll get an understanding of how your health adjusts and improves regularly. [**PRIVATE TRAINING on the border of midtown east & the upper east side**](https://www.google.com/maps/place/Apex+Human+Performance/@40.757637,-73.9704349,17z/data=!3m2!4b1!5s0x89c258e456c48e55:0x51a80a2d2072c68d!4m6!3m5!1s0x89c259345bc70da5:0xf18282ea095959cd!8m2!3d40.757633!4d-73.96786!16s%2Fg%2F11h4b1tvfb?entry=ttu) - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") 1. Apple. (n.d.). *Using Apple Watch to estimate cardio fitness with vo2 Max*. Retrieved August 5, 2022, from https://www.apple.com/healthcare/docs/site/Using\_Apple\_Watch\_to\_Estimate\_Cardio\_Fitness\_with\_VO2\_max.pdf 2. Admin. “How Does Apple Health Calculate vo2max?” *Wearable Guides*, Optimist Minds, 22 June 2021, https://wearableguides.com/how-does-apple-health-calculate-vo2max/.  3. Fagard, R., et al. “Heritability of Aerobic Power and Anaerobic Energy Generation during Exercise.” *Journal of Applied Physiology*, vol. 70, no. 1, 1991, pp. 357–362., https://doi.org/10.1152/jappl.1991.70.1.357.  4. Freeberg, K. A., Baughman, B. R., Vickey, T., Sullivan, J. A., & Sawyer, B. J. (2019). Assessing the ability of the fitbit charge 2 to accurately predict VO2max. *MHealth*, *5*, 39–39. https://doi.org/10.21037/mhealth.2019.09.07 5. Ramjee, A. (n.d.). *How to train with a genetically low vo2max*. DNAfit Blog. Retrieved August 4, 2022, from https://blog.dnafit.com/how-to-train-with-a-genetically-low-vo2max 6. Smith, N. (2022, May 28). *Low VO2 MAX score on fitness tracker? here's what you should know*. MyHealthyApple. Retrieved August 4, 2022, from https://www.myhealthyapple.com/low-vo2-max-score-on-fitness-tracker-heres-what-you-should-know/ --- ## URL: https://www.apex-hp.com/metabolic-testing-should-you-know-your-vo2max ### Title: METABOLIC TESTING: SHOULD YOU KNOW YOUR VO2MAX? ### Page ID: 5011189 ### Content: ## Basic Bioenergetics ## The Implication of VO2 Max on Future Training VO2 Max, or maximal oxygen uptake, is one of the qualities we test for as part of our metabolic panel. We’ll be following up this post in the near future with more discussion about the rest of the metabolic panel, what the results mean, and why they are important, so stay tuned for more! When it comes to VO2max, perhaps the most important question that arises is this: **How can an athlete use VO2max to achieve peak performance?** For starters, VO2 Max is an important physiological measure of cardiovascular fitness, which can also help to explain differences in athletic performance between individuals. VO2 Max is defined as the maximum volume (V) of Oxygen (O2) that the body can consume during intense full-body exercise, and is usually expressed relative to body weight to allow for fair comparison between different people. This is commonly expressed as ml/kg/min, or milliliters per kilogram bodyweight per minute. There is a linear relationship between exercise intensity and oxygen consumption up until a point at which intensity increases without a corresponding rise in oxygen consumption. This point of plateau is regarded as an individual’s maximum aerobic capacity. *With increasing grade and difficulty on a treadmill running test, notice how oxygen consumption levels off at a certain point during exercise.* VO2 Max values can vary greatly between individuals, with an untrained individual or average Joe typically having a VO2max in the range of 25 to 45 ml/kg/min. *Cross-country skiers, especially at the Olympic level, are known to have some of the highest VO2max's in the world.* On the other hand, elite endurance athletes typically record much higher VO2max values than those recorded for untrained, and even trained individuals. Elite endurance athletes may have a VO2max in the region of 60 to 85 ml/kg/min—60 to 75 in women and 70 to 85 in men. In fact, some athletes record values of greater than 90ml/kg/min! A high VO2 Max is important since it means there will be a greater absorption and utilization of oxygen in the working muscles, thus giving the athlete the potential to work at higher work rates before the muscles demand for oxygen exceeds the supply. It is considered to be one of the best indicators of cardiovascular fitness and has been shown to be a key determinant of endurance exercise performance (Conley and Krahenbuhl, 1980; Morgan et al., 1989; Jacobs et al., 2011). **A further consideration is that a high VO2 Max indicates that an athlete has an extremely efficient cardiovascular system that will not only allow them to maximize their potential, but likely allow them to better recover more quickly from the physiological demands of the large training volumes and intensities utilized during endurance training.** This is supported by research looking at the effects of interval training on excess post-exercise consumption (EPOC) in which the researchers found that those with greater cardiovascular fitness (i.e. higher VO2max) had a reduced magnitude of EPOC (Matsuo et al., 2012) – in other words they had a quicker return to resting metabolism than those with lower VO2max. From all this, one might wager that it is in his/her best interest to improve VO2max in order to improve performance in endurance modalities, such as marathons, triathlons, charity runs, and so on and so forth. This is true to a certain extent, but I would argue that VO2max is actually a better **indicator** of cardiovascular fitness that can leave clues as to where to start in this pursuit. Is VO2max the be-all and end-all of aerobic endurance? Certainly not, but one would be mistaken not to consider the physiological adaptations that occur in athletes who possess such high levels of oxygen consumption. There are a number of factors that affect an individual's VO2max, including: age, gender, genetic physiology, body composition, and training status. **Age** – One's VO2max is at its highest between the ages of 20-25. As we age our VO2max's are known to decrease at a rate of approximately 0.5ml/kg/min per year. The decrease is due in part to the age-related decline in maximum heart rate and stroke volume. **Gender** – Men generally have a slightly higher VO2max (approximately 15-30% higher) than women. The difference in VO2max between men and women is influenced by a number of factors including differences in %body fat, muscle mass, blood volume, and hemoglobin levels. **Genetics/physiology** – These factors play a significant role in VO2max, with approximately 10-30% of the variability in VO2max being accounted for by genetics. Genetics appears to influence VO2max through a number of factors including: cardiac output, which is known to significantly influence VO2max (Poole and Richardson, 1997), muscle fiber composition, body size, muscle mass, body fat %, mitochondrial density, aerobic enzyme levels, capillary density, lung capacity, blood, viscosity, and red blood cell concentration. Some people just picked the right parents; they were built to run long distances. On this note, researchers studied 30 boys and girls in Nandi, a district in Kenyan’s Rift Valley responsible for producing many elite runners. They recorded the number of minutes over a 14-hour day that the children were sedentary and active, and how far they walked to and from school. The kids, who ranged in age from 10 to 16, also completely a multitude of fitness tests, including VO2max. **The boys had a VO2max of 73.9, and the girls, 61.5**! That’s mind-boggling, and it’s no surprise that Kenyans also hold 8 of the top 10 marathon times in the entire world. **Body composition** – Since VO2max is expressed relative to bodyweight, any variation in bodyweight will affect VO2max. Body composition, though, is also known to influence VO2max—an athlete with a higher % body fat will tend to have a lower VO2max than a similarly sized athlete with a lower % body fat. **Training status** – Training can significantly influence VO2max. The extent of improvement varies greatly between individuals, but VO2max may be increased by up to 20% depending on current fitness status, previous training history, and one's training regimen. Highly trained elite athletes are unlikely to see further significant improvements in VO2max, and any further improvements in exercise performance will likely come from improved lactate threshold, % sustainable VO2max, and improved exercise economy. **Exercise Type** – The type of exercise is known to affect VO2max, with greater values generally recorded in weight-bearing exercises such as running rather than non-weight-bearing exercises like swimming. As you can see from the above, a lot of people can start improving VO2max through training, which will affect both fitness status and body composition. Knowing this variable helps people determine the best course of action to improve their endurance performance. Performance in endurance modalities isn’t the only thing that can be predicted by VO2max, however. Many of you may not recognize the hockey player pictured here, so for the uninitiated, that’s Duncan Keith. He’s a 3-time Stanley Cup Champion defenseman for the Chicago Blackhawks, and unanimous Conn Smythe trophy winner. He consistently averages among the most minutes played among NHL players. As a side note…he's also been reported to have a VO2max of 71 ml/kg/min. One may not think of hockey as an aerobic sport; after all, most players will only be on the ice and completing hauling ass for about 45 seconds at a time before being subbed out in line changes throughout the game. However, the ability of an athlete to recover fully between these shifts, periods, and games is an invaluable advantage. This is all dependent on having a good aerobic base, and one of the markers of this is VO2max. To better understand all these concepts, it would be worthwhile to explain some basic bioenergetics--or how energy is made in the body--with regards to exercise and performance. The human body is dependent on fats (lipids), and carbohydrates (blood glucose and muscle glycogen) to support ATP (the body's unit of energy) regeneration to power muscle contraction during exercise (Roberts & Robergs 1997). Availability and utilization of these substrates plays a significant role in the limitations to endurance exercise. The intensity of endurance exercise determines the substrate utilized to provide energy. During low-intensity endurance exercise (<60% VO2max), both fats and carbohydrates are used to support metabolism. With increasing exercise intensity (at or above 70% VO2max), there is a shift towards more carbohydrate metabolism to support continuous exercise (Roberts & Robergs 1997). While carbohydrate supply is limited, lipid supply in most individuals is unlimited. However, after approximately 2 hours of intense steady state exercise, muscle glycogen stores become significantly depleted, resulting in fatigue regardless of the presence of an adequate oxygen supply. Research has demonstrated that the ingestion of carbohydrates during exercise can prolong the duration of exercise beyond the time supplied by muscle glycogen stores (Coggan & Coyle 1989). When muscle glycogen stores are exhausted, individuals experience fatigue and muscular pain. In marathon running, this physiological event is commonly referred to as “hitting the wall”. One of the most noted physiological adaptations to endurance training is an increased reliance on fats at the same relative intensity workload. This is a desirable adaptation, and is commonly known as the crossover concept. This carbohydrate sparing modification increases an individual’s potential for endurance activity and performance at lower intensity (<60% VO2max). This concept is illustrated above. With training, the graph shifts to the right. At a certain % of VO2 Max, you will be utilizing more fat and less carbohydrate to fuel your exercise than before, allowing you to conserve your carbohydrate stores. As an example, let’s say you jog at a rate of 7 miles/hour, and consume oxygen at a rate of 70% VO2max. Through proper training, you increase your VO2max and running at 7 mph is now 60% VO2max for you. Because of this, you are better able to conserve your carbohydrate/glycogen stores, and thus, you can run longer before hitting a wall. Regardless of training status though, at exercise intensities nearing lactate threshold (which we’ll explain in another blog soon!) there is a greater predominance of carbohydrate utilization for energy because the metabolism of carbohydrates (resulting in the formation of ATP) is less dependent on oxygen consumption (Robergs & Roberts 1997). The body requires less oxygen to burn carbohydrate as compared to protein or fat, and thus carbohydrate is considered the body’s most efficient fuel source. Carbohydrates are increasingly critical during high-intensity exercise when the body cannot process enough oxygen to meet its demands. Most endurance competitions are performed at intensities near the anaerobic threshold in which substrate utilization relies almost entirely on blood glucose and muscle glycogen. Long-term training in multiple endurance sports including cycling, running, and swimming has been shown to increase muscle glycogen levels (Robergs & Roberts 1997). This training adaptation delays muscle glycogen depletion, and extends the duration and intensity of the endurance exercise. When someone has knowledge of their VO2max, s/he can easily integrate that into training utilizing heart rate training zones. Heart rate monitoring is a convenient method to monitor intensity once a metabolic profile has been established. Due to the correlation between heart rate and oxygen consumption, once a valid VO2 max test has been completed, an athlete may be prescribed exact heart rate zones for their cardiovascular training that match well with percentages of VO2 max. Current recommendations for improving VO2 Max include interval training between 90 and 100% VO2 Max. This method, often labeled high intensity interval training, is believed to be one of the best training methods for placing the greatest physiological stress on aerobic energy systems. It involves performing repeated work/rest intervals, such as 4-8 sets of 3 minute of work alternating with 60-90 seconds of recovery, at speeds or intensities that correspond to 90-100% VO2 Max. While VO2 Max values determine the capacity of which an athlete is able to achieve during training, it is only one physiological marker that explains improvements in performance across endurance athletes. Stay tuned for more; we’ll be talking about anaerobic threshold next! [**PRIVATE TRAINING on the border of midtown east & the upper east side**](https://www.google.com/maps/place/Apex+Human+Performance/@40.757637,-73.9704349,17z/data=!3m2!4b1!5s0x89c258e456c48e55:0x51a80a2d2072c68d!4m6!3m5!1s0x89c259345bc70da5:0xf18282ea095959cd!8m2!3d40.757633!4d-73.96786!16s%2Fg%2F11h4b1tvfb?entry=ttu) - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") --- ## URL: https://www.apex-hp.com/move-of-the-week-vo2-max ### Title: MOVE OF THE WEEK: VO2 MAX ### Page ID: 5011259 ### Content: ## The Move: Vo2 Max ### Why this is important: *Something a little different, but no less important for our weekly feature this week!* VO2 Max is one of the performance indicators we test for as part of our Metabolic Testing Panel here at Apex Human Performance. We've also written about VO2 Max in a more detailed blog. Knowing and improving your VO2 Max can be the difference between life and death. Be sure to watch the feature and read the blog to learn more about this important performance indicator! [**PRIVATE TRAINING on the border of midtown east & the upper east side**](https://www.google.com/maps/place/Apex+Human+Performance/@40.757637,-73.9704349,17z/data=!3m2!4b1!5s0x89c258e456c48e55:0x51a80a2d2072c68d!4m6!3m5!1s0x89c259345bc70da5:0xf18282ea095959cd!8m2!3d40.757633!4d-73.96786!16s%2Fg%2F11h4b1tvfb?entry=ttu) - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") --- ## URL: https://www.apex-hp.com/energy-science ### Title: ENERGY SCIENCE ### Page ID: 5011302 ### Content: ## Top Line ## Why it Matters ## Key Takeaways ## The Quest for ATP ## Energy System 101 ### Three energy systems work to replenish your bodies ATP:  ## ATP-PC System ## The Glycolytic System (Glycolysis) ## The Oxidative System Whether you’re striving to outperform your opponent, break a record or just want to be in best shape possible to run, lift, fight, swim, and have sex all in the same day - knowing how your body generates energy is paramount to optimizing performance. Many coaches and personal trainers prescribe conditioning without the demands for the sport or clients goal in mind. This blind approach to exercise prescription will only get you so far.  If you grew up playing team sports the first thing you likely picture when you hear the word ‘conditioning’ is endless bouts of sprints on the basketball court (‘suicides’) or laps around the football oval. Conditioning allows you to be prepared for both the physiological and psychological demands of a task. How you prepare your body has huge implications on success. For example if you decided conquering Mt Everest was your life goal, without purposeful conditioning it is unlikely you will join the 29% of climbers who make it to the top! To fully understand conditioning as it relates to sport and exercise you must first understand some basics around energy metabolism. Energy metabolism is an interesting but potentially confusing topic. This article is not intended to be a substitute for a detailed exercise physiology textbook but rather to provide a basic introduction to the energy systems and suggestions as to their application to training.  **Every living cell in your body requires energy. Where does this energy come from?** Adenosine triphosphate (ATP) is a usable form of chemical energy utilized in cell function. Some ATP is stored in muscles however most is synthesized from food. Macronutrients; carbohydrates, fats and proteins when digested into their simplest form (glucose, fatty acids and amino acids) are available for use by metabolic pathways.  Our bodies can not store large quantities of ATP and need a continuous supply. Increases in movement (all exercise) will increase this demand for energy (ATP). Short-term intense exercise can require a 1,000-fold increase in the demand for ATP compared to that at rest. (1) Muscle contraction is required for your eyes to track these words and your diaphragm to contract and fill your lungs with air. Physiologically the key players involved in movement are the motor neuron, neuromuscular junction and muscle cells. Initiation of the contraction mechanism requires a process called excitation contraction coupling. This begins with an action potential travelling along an axon and through a series of intrigue biochemical pathways ultimately leading to cross-bridge cycling with myosin heads releasing stored energy (adenosine diphosphate + inorganic phosphate) allowing the thick filament to pull on the thin filament – contraction. **(1) ATP-PC System, (2) Glycolytic, and (3) Oxidative. The three systems differ in the substrates involved, products, rate and capacity of ATP regeneration.**  Go into any gym or sporting club and you will likely hear words ‘aerobic’ or ‘anaerobic’ thrown around. To clarify the ATP-PC and glycolytic energy systems are said to be anaerobic (oxygen is not involved in ATP production) and the aptly named oxidative system aerobic (oxygen is involved in ATP production). As you increase intensity with exercise, replacing ATP involves a coordinated metabolic response from all three energy systems. The contribution of each is dependent on the intensity and duration of the exercise. One common myth is that the energy systems act like a light switch with changing intensity or duration instantly turning one system ‘off’ and another ‘on’. This is not a great analogy. With changing intensity or duration there is an interplay of the energy systems, behaving more like light dimmers then switches. Knowing when to train and how much time to devote to training each of the three energy systems is an integral ingredient for success. Specificity of training is perhaps the most significant principle used in athlete preparation. (5) Conditioning programs should therefore carefully consider the requirements of the sport particularly as it relates to intensity and duration. Our bodies fastest source for ATP is creatine phosphate which combines with adenosine diphosphate to form ATP. These creatine phosphate stores can provide energy for high-force contractions, lasting around 10 to 15 seconds. (2) This system is responsible for short, explosive bouts of energy and yields one net ATP. As many sports and activities require short-term or repeated intense efforts knowing how to train this system is important. Targeting the ATP-PC system involves inclusion of exercises performed at very high intensities, with very low volume. Allow full recovery with a work to rest ratio of around 1:12+. You can train this system with short sprints, all out efforts on a cardio machine (anecdotally Versa Climber does the job) or with speed-strength training e.g. jump squats. When exercise continues longer than a few seconds, the energy to regenerate ATP is increasingly derived from blood glucose and muscle glycogen stores.4 The glycolytic system is the dominant energy system for moderate to high intensity and the next tool in line after ATP-PC system runs its course. It yields two net ATP if utilizing blood glucose, three net ATP if utilizing muscle glycogen. This system creates a buildup of H+ ions (resulting in a change in pH), which is responsible for that ‘sick’ feeling. Targeting the glycolytic system involves inclusion of moderate to high intensity exercise, with a low to moderate volume. Exercise duration should be 30-90 seconds (crossover with ATP-PC from 10-30 sec) with a 1:3 work rest ratio. You have a variety of options for training this system. My personal favorite would have to be punching a boxing bag. This system is responsible for ATP creation for long duration exercise and is utilized for any continuous event >90 seconds. It’s said to be the dominant energy system by the 30-s time period during the 400-, 800-, and 1500-m running events.5 It can produce ATP through either fat (fatty acids) or carbohydrate (glucose). ATP can be produced three ways; Yielding a fruitful 28-30 net ATP, (34-36 if you include the two NADH2 from glycolysis).  Targeting the oxidative system typically involves low intensity, high volume such as distance running with a work to rest ratio of 1:1 or even >1:1. Knowing how your body generates energy is paramount to optimizing performance. By understanding the physiological demands of a sport or task and how best to target your body's energy systems you can have an unfair advantage over your gym partner or opponent. [**PRIVATE TRAINING on the border of midtown east & the upper east side**](https://www.google.com/maps/place/Apex+Human+Performance/@40.757637,-73.9704349,17z/data=!3m2!4b1!5s0x89c258e456c48e55:0x51a80a2d2072c68d!4m6!3m5!1s0x89c259345bc70da5:0xf18282ea095959cd!8m2!3d40.757633!4d-73.96786!16s%2Fg%2F11h4b1tvfb?entry=ttu) - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - Three energy systems work to replenish your bodies ATP - Knowing when to train and how much time to devote to training each energy system is an integral ingredient for success - Conditioning programs should carefully consider the requirements of the sport or goal --- ## URL: https://www.apex-hp.com/feeding-the-fitness-machine-rmr-and-nutrition ### Title: FEEDING THE FITNESS MACHINE: RMR AND NUTRITION ### Page ID: 5014006 ### Content: ## How do fitness trackers measure VO2 max scores? With Thanksgiving and Christmas fast approaching, good fitness and nutrition habits tend to fall by the wayside. So how can we truly enjoy the holidays, without paying the price when it comes to physical health? As it just so happens, the third pillar of our regeneration suite is nutrition, so now is a great time to talk about this dilemma. We had also yet to discuss the last component of our metabolic lab, resting metabolic rate (RMR). Well, that's about to change. Today, find out why RMR is important when it comes to nutrition, and how you can stay ahead of the curve during this season of gluttony. When it comes to nutrition, metabolism is often talked about as something that can be easily manipulated to facilitate muscle gain or fat loss. It’s not uncommon to hear things like “boost your metabolism 10x using these 4 exercises!” or “eat these superfoods to boost your metabolism” or even better: “here’s the supplement of the year for melting fat away!” Well now…if only if were that easy. Let us start by saying that you might want to put your green tea down (unless of course you enjoy drinking it, that’s perfectly fine), toss your raspberry ketones into the nearest waste disposal, and temper the expectation that you’re going to add 10 pounds of “lean muscle” (because fat muscle is a thing?) or lose 10 pounds of “pure fat” in 28 days. All while significantly increasing your metabolism to that of an energy burning machine. It just doesn’t happen that fast. Now that we’ve quickly established what doesn’t work, let’s shift our focus to what the research has proven to be an effective method of weight loss. By far, the most important factor to sustainable weight loss is establishing a healthy lifestyle based on your specific needs. It’s much easier to succeed by design than by willpower. Design, you change once to create a habit; willpower, you must re-establish at each and every instance of challenge. The most fundamental component to any weight loss plan is the balance of energy (Calories in vs. Calories out). Eat more than you burn, and you’ll gain weight, hopefully muscle. Eat less than you burn, and you’ll lose weight, hopefully fat. Still, it is important to understand what variables make up the energy balance equation. Calories in (also known as energy intake) is the energy consumed by the body through food. All foods contain a certain amount of energy based on its composition of nutrients. Calories out (also known as total energy expenditure) is made up of four different components: basal or resting metabolic rate, the thermic effect of activity, the thermic effect of food, and non-exercise activity thermogenesis. Remember the term basal/resting metabolic rate (RMR). It’s important to us here today, because **RMR is basically your metabolic fingerprint**. It refers to the energy needed to support the most basic of bodily functions such as respiration and circulation. It’s the minimum amount of calories you need to burn to stay alive. RMR accounts for 60-80% of total daily caloric expenditure. It can vary up to an estimated 20% within individuals of similar physical characteristics, due in large part to the contribution of genetics. This is incredibly important, and a large part of why we quite often hear “I can’t lose weight in a caloric deficit” or the even more outrageous “I’m gaining weight, but I’m not eating anything bad”. **It has been well established through various research publications that:** Let’s have a look at how just one of these variables can impact the energy balance equation, and therefore impact expected weight loss. Utilizing the well-respected Harris-Benedict equation for a 24-year-old male at 5’10" and 170 pounds, an RMR of 1882 kcal/day is predicted. With a 15% variance, a true RMR as measured by indirect calorimetry may be anywhere from 1,599 or 2,164. That’s a difference of nearly 300 kcal/day both ways! If an equation-predicted RMR can vary by 15%, and if RMR makes up anywhere from 60 to 80% of total daily caloric expenditure, that leads to a **huge** margin of error when it comes to calorie-counting. For argument's sake, let's say that you have an RMR at 1882 kcal/day. RMR is anywhere from 60-80% of total daily caloric expenditure; let's say that it's 70%. Then, your total daily caloric expenditure would be 2689 kcal/day. Let’s now say that you were recommended a 2,189 kcal/day diet based on total daily energy expenditure in expectation of creating a caloric deficit of ~500 kcal/day and 1 pound of weight loss per week. But what if your total daily caloric expenditure is actually 2189? This is entirely possible; an RMR of 1751 that is 80% total daily caloric expenditure would result in that. 1751 is well within the range of 1599 to 2164 for a 24 year-old male at 5'10" and 170 pounds. If your energy intake and energy expenditure are both 2189, is it wrong to say it would be false hope to expect weight loss as a result of what is now a maintenance diet in terms of energy balance? As you can see, this is just one component of the energy balance equation that often disrupts any weight loss approach. Thankfully, this is easily correctable. A measurement of your specific resting metabolic rate through clinical-grade indirect calorimetry provides a precise caloric breakdown of your metabolism to eliminate the variation inherent to prediction equations. **Completing an RMR test gets you one step closer to designing a program to succeed in the often overwhelming weight-loss pursuit.** Now, back to the groups of “I can’t lose weight in a caloric deficit” or the even more outrageous “I’m gaining weight but I’m not eating anything bad” mentioned above. There is no debate that there are individual differences in metabolism between people. That may explain why it seems like your friends can eat whatever they want and work out less intensely than you do, but experience better results. However, the laws of thermodynamics apply to everyone. It is physiologically impossible to store more calories than you’ve consumed. After consuming 500 calories, the absolute MOST you would store is 500 calories (without even considering the thermic effect of feeding), and I’ll eliminate that variable to further prove my point. Energy cannot simply be created from nothing. Therefore, you cannot store more energy than you’ve consumed. A 250-lb individual whose maintenance caloric intake is self-calculated at 3500, who claims that they gained weight on a 1500-calorie diet raises extreme skepticism. I would graciously conclude that either their energy expenditure or energy consumption was grossly miscalculated, and thus their energy balance equation has put them at a disadvantage in their design. More than likely, it is a combination of both. So when people say the energy balance equation is invalid and refer you to supplements and fad diets with complete incompetence, be mindful of the exaggerated expectations. The equation is completely valid, what is invalid are the assumptions that are made about what the equation entails. Knowing your RMR with clinical-grade precision can take you one step closer to your fitness goals, whether they be to lose weight or gain muscle. Once we know your RMR, we can then provide tailored nutrition advice based on that information to help you stay ahead of the curve this holiday season. [**PRIVATE TRAINING on the border of midtown east & the upper east side**](https://www.google.com/maps/place/Apex+Human+Performance/@40.757637,-73.9704349,17z/data=!3m2!4b1!5s0x89c258e456c48e55:0x51a80a2d2072c68d!4m6!3m5!1s0x89c259345bc70da5:0xf18282ea095959cd!8m2!3d40.757633!4d-73.96786!16s%2Fg%2F11h4b1tvfb?entry=ttu) - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") 1. Individuals are unaware of exactly how much they are eating and grossly underestimate their daily caloric intake. 2. RMR prediction equations show a variance of up to 15% when compared to indirect calorimetry. 3. Individuals often over estimate the intensity of their workouts, and the resulting caloric expenditure. --- ## URL: https://www.apex-hp.com/move-of-the-week-resting-metabolic-rate ### Title: MOVE OF THE WEEK: RESTING METABOLIC RATE ### Page ID: 5014110 ### Content: ## The Move: Resting Metabolic Rate (RMR) ### Why this is important: *Do you know exactly what you need to burn fat, lose weight, and gain muscle? Take this test to find out.* In addition to VO2 Max, and Anaerobic Threshold, Resting Metabolic Rate is the third indicator that we test for as part of our Metabolic Testing Panel. Resting metabolic rate is the amount of calories that you burn at rest doing nothing; without those calories, you simply won't function! A cookie-cutter approach to dieting seldom works, and without knowing exactly what you need, you're just guessing. Finding out your RMR takes you one step closer to knowing how many calories you need--as well as how those calories should be distributed among carbohydrates, protein, and fat--in order to lose weight, burn fat, and gain muscle. [**PRIVATE TRAINING on the border of midtown east & the upper east side**](https://www.google.com/maps/place/Apex+Human+Performance/@40.757637,-73.9704349,17z/data=!3m2!4b1!5s0x89c258e456c48e55:0x51a80a2d2072c68d!4m6!3m5!1s0x89c259345bc70da5:0xf18282ea095959cd!8m2!3d40.757633!4d-73.96786!16s%2Fg%2F11h4b1tvfb?entry=ttu) - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") --- ## URL: https://www.apex-hp.com/are-you-metabolically-healthy ### Title: ARE YOU METABOLICALLY HEALTHY? ### Page ID: 5014111 ### Content: ## Top Line ## Why it Matters ## Key Takeaways ## Classifying Metabolic Syndrome ## Assessing Metabolic Health ## Understanding the Mechanism ## VO2 Max and Metabolic Health ## Alternative Ways to Test Metabolic Health ## The Final Word Data from the National Health and Nutrition Examination Survey (NHANES) 2009–2016 revealed that around 27.3 million Americans met the criteria for optimal metabolic health. This means that the other [290+ million people](https://www.census.gov/newsroom/press-releases/2016/cb16-tps158.html) at the time this data was collected did not meet the criteria for optimal metabolic health.[1](https://www.liebertpub.com/doi/10.1089/met.2018.0105) Metabolic health is described in the literature as having low risk for developing cardiometabolic diseases. Metabolic syndrome is what occurs when multiple risk factors such as high blood pressure, obesity, high cholesterol (high LDL and low HDL) and triglycerides, and high fasting glucose levels are present. All of which put an individual at direct risk for developing a myriad of diseases including cancer, type 2 diabetes, cardiovascular disease, and more. [1](https://www.liebertpub.com/doi/10.1089/met.2018.0105) As a result, an individual is considered to be metabolically healthy when they have *less than three of the five criteria present.* Additionally, in regard to the ongoing covid-19 pandemic having just *one* of the five risk factors for metabolic syndrome puts an individual at an increased risk for developing severe illness from the virus that causes covid-19. [2](https://www.cdc.gov/coronavirus/2019-ncov/need-extra-precautions/people-with-medical-conditions.html) Unfortunately, as stated previously, almost 90% of Americans meet at least one of the five risk factors for developing metabolic syndrome. [1](https://www.liebertpub.com/doi/10.1089/met.2018.0105) The National Cholesterol Education Program/Adult Treatment Panel III (NCEP/ATP III) provides criteria for the diagnosis of metabolic syndrome shown below. [3](https://emedicine.medscape.com/article/122501-guidelines) For an individual to be diagnosed with metabolic syndrome *they must have at least three out of the five listed criteria*. However, the above levels for each marker are debatable depending on who your doctor is and what levels they feel are significant or not. For example, the American Heart Association (AHA) considers blood pressure that is over 120-129 systolic and less than 80 diastolic to be elevated which is far below what is listed in the above criteria for metabolic syndrome. Conversely, going off what the NCEP/ATP III guideline means blood pressure would classify the individual as being in stage 1 hypertension according to the AHA. See image below for a full list of blood pressure categories. Therefore, if your doctor goes by the NCEP/ATP III criteria for blood pressure and you are considered as having an elevated blood pressure by the AHA then your doctor might be prematurely disregarding a significant risk factor instead of taking preventative action. Consequently, it becomes important to be familiarized with all the different guidelines and understand how they might or might not affect you. For an across the board look at the other various classifications for the above metabolic syndrome criteria from the likes of the World Health Organization (WHO), American Association of Clinical Endocrinologists (AACE), and International Diabetes Federation (IDF) [click here](https://emedicine.medscape.com/article/122501-guidelines). There are many ways you can be proactive about your health and assess where you stand. In today’s day and age technology is providing us with a host of apps and equipment that let us more readily assess things like our metabolic health. Ideally, the first step is to have fasted *Blood work* drawn by your doctor. A full lipid and metabolic blood panel will show you everything you need to see to assess whether or not you meet some or all of the metabolic risk factor criteria. Moreover, if you are unable to get blood work done through a doctor you can use companies like [Thorne](https://www.thorne.com/products?f%5B0%5D=Product%20Type_Tests&sortp=name.keyword&ascp=ASC), [WellnessFX](https://www.wellnessfx.com/), or [Quest Diagnostics](https://www.questdiagnostics.com/home/), just to name a few. Another way that is less direct than blood work but becoming more readily accessible is doing a cardiorespiratory test, also known as a *VO2max test*. In order to fully understand why this is an important test and how it assesses your metabolic health let’s briefly review the physiological mechanisms at play in body during the test. A VO2max test is essentially measuring how well your muscles take in and utilize oxygen to supply the working muscles with energy. Thus, a number of cellular reactions occur in the muscles to make this happen and the byproducts of these reactions are measured during the test. First, let’s understand that during metabolism our body uses fat, glucose, and carbohydrates as fuel. These energy sources are given a value that is called a respiratory quotient (RQ) which lets us know which energy pathway and fuel source is being utilized at rest and during exercise. In addition to that our muscles are comprised of mitochondria which power everything and fibers known as Type I and Type II (Type II also has IIa and IIb). However, for simplicity I am just going to refer to them as Type I and Type II muscle fibers. Type I are our slow twitch fibers that will utilize fat as a fuel source and the mitochondria to oxidize fat as energy in the presence of oxygen to power the muscle. Type II muscle fibers primarily utilize carbohydrates (glucose) as a fuel source and do not require oxygen and have a low count of mitochondria. Additionally, the oxidation of carbohydrates produces higher amounts of [lactic acid](https://medlineplus.gov/lab-tests/lactic-acid-test/) in the muscle. Interestingly, recent [research](https://www.cell.com/cell-metabolism/pdf/S1550-4131\(18\)30186-4.pdf) has shown that lactate still forms even in the presence of oxygen just not in the mitochondria but in the cytosol of the cell instead. This is relevant because the mitochondria also use lactate as fuel creating a connection between the glycolytic pathway (Type II, utilize carbs for energy) and the aerobic pathway (Type I, oxygen and fat) referred to as the lactate shuttle theory. During exercise our body is using a mix of fat and carbohydrates which is dictated by the types of muscle fibers being used which is dictated by the intensity of the activity being performed. When performing a VO2max test your body will switch from the Type I muscle fibers which are recruited during submaximal exercise and daily activities to Type II muscle fibers which are recruited as the intensity of an exercise increases and more effort is required. This physiological response during exercise is measured in a VO2max test as the respiratory exchange rate (RER). The RER is the ratio between the amount of carbon dioxide exhaled and oxygen used which reveals what type of fuel is being used by the muscles during exercise. At rest, a healthy individual should be below an RER of 1.0 (0.7 specifically) which means they are primarily utilizing fat as fuel. Conversely, a metabolically unhealthy individual may have an RER closer to 1.0 or higher which signals that that individual is primarily burning glucose (carbs) at rest. Bringing it all together, the measurements during this test like the RER reveal the types of muscle fibers being recruited, at what stage of the test they are being recruited, and what type of fuel the body is utilizing. Moreover, the end result of the test will show the final RER and then the individuals overall aerobic capacity which is quantified into a number. This number is normalized based on your sex and weight shown as milliliters (ml) of oxygen per minute (measured through your breathing during exercise), per kilogram (kg) of body weight. This number is then compared to a normative chart based on your sex and age and then classified based on where you land on the chart. \*Minimum Level of Aerobic Capacity for reduced risk of morbidity and mortality in ml/kg/min. In addition to the aforementioned criteria, metabolic syndrome patients are characterized by a decreased capacity to oxidize fats and by quickly transitioning from fat to carbohydrate oxidation during exercise. [3](https://pubmed.ncbi.nlm.nih.gov/28623613/) Additionally, these patients will have a higher blood lactate concentration not only as exercise increases but at rest as well, a condition termed ‘metabolic inflexibility’. [3](https://pubmed.ncbi.nlm.nih.gov/28623613/) Therefore, because both lactate and fatty acids are mitochondrial substrates, it is believed that measurements of lactate and fat oxidation rate during exercise provide an indirect method to assess metabolic flexibility and oxidative capacity across individuals of widely different metabolic capabilities. [3](https://pubmed.ncbi.nlm.nih.gov/28623613/) Lastly, a growing body of epidemiological and clinical evidence demonstrates not only that cardiorespiratory fitness (CRF) is a potentially stronger predictor of mortality than established risk factors such as smoking, hypertension, high cholesterol, and type 2 diabetes mellitus, but that the addition of CRF to traditional risk factors significantly improves the reclassification of risk for adverse outcomes. [4](https://www.ahajournals.org/doi/10.1161/CIR.0000000000000461) Consequently, assessing CRF through VO2max testing has become a strong predictor of mortality and is the most accurate and standardized quantification of CRF. [4](https://www.ahajournals.org/doi/10.1161/CIR.0000000000000461) While the VO2max is a valid and reliable way to assess your metabolic health, it may not be practical for everyone. As a result, a more relaxed testing method like the resting metabolic rate (RMR), lactic acid finger prick test, Ketone breathe analyzer, and constant glucose monitoring (CGM) may be more suitable. The RMR tests has a similar set up to the VO2max test where you are wearing a mask with a hose attached to it with the other end of that hose attached to a metabolic cart. You simply lay down and breathe normally through that hose for roughly 20 minutes while the metabolic cart measures your gas exchange and RER in real time. A higher RER at rest is an early warning sign and risk factor for metabolic syndrome. As stated previously, at rest you should have an RER of 0.7 indicating you are burning fat and not glucose. Burning glucose at rest means that your mitochondria are not functioning properly, and the body is relying on glucose more than fat which in turn leads to a higher amount of resting lactic acid, inflammation, and so on. It is recommended to be at least four hours fasted before taking this test. Another way to indirectly assess your metabolic health is to prick your finger and use a device like the [Lactate Plus](https://novabiomedical.com/lactateplusmeterstore/lactate-plus-meter-4.html) which will measure the amount of lactate in your blood. At rest your lactate levels should be between 1.0 and 2.0 millimole. Going back to the lactate shuttle theory your mitochondria will utilize lactate as fuel. If your mitochondria are dysfunctional then metabolic health declines and your mitochondria have lost some of that ability to take in fatty acids and lactate. As a result, your blood will contain a higher resting lactate level. The ketone breathe analyzer like the [Biosense Ketone](https://mybiosense.com/) analyzer will reveal when you are in a fat burning state by measuring ketones in your breath. When you eat less carbohydrates, your liver will break down fat cells that results in the release of ketones into the blood stream for the body to utilize for energy. The key here is *less carbohydrates* in the diet forcing the body to breakdown fat. In a metabolically unhealthy individual this process is rather difficult even when eating less carbohydrates initially, and the body will not achieve ketosis or go into a very low state of ketosis compared to someone who is metabolically healthy. Therefore, using a ketone breathe analyzer may be a quick and reliable way to indirectly assess your metabolic health. Finally, there is the constant glucose monitoring (CGM) from a company like [Levels Health](https://www.levelshealth.com/). The use of a CGM device is typically reserved for Type 1 and Type 2 diabetic individuals. This is a necessary and life saving device for diabetic individuals to help constantly monitor their glucose levels and their body’s response to the foods they are eating. A physician’s order is required to get a CGM but companies like Levels Health allow you to sign up for their product and be reviewed by a physician in your state to gain access to a CGM. This allows non-diabetic individuals to gain access to a CGM device and monitor their metabolic health and become proactive about it before things get out of hand. Constant glucose monitoring has been gaining ground as a preventive tool for those who are not diabetic. If you recall from the beginning of this article, one of the five criteria for metabolic syndrome is having an elevated fasting glucose level of 110 mg/dL or higher. However, it is important to note that this may vary from person to person and genetics and lifestyle heavily factor into this. Thus, using a CGM in non-diabetics helps bring more awareness to how glucose levels and variability within the body affect overall health. For a deeper dive into CGM and how it can benefit you and assess your metabolic health check out the many educational blogs written by [Levels](https://www.levelshealth.com/blog-category/metabolic-health). Assessing your metabolic health is becoming easier and easier to do with any of the test and devices discussed in this article. However, it is important to note that the data and insights gained from these tests are like steppingstones that you are placing into the larger context of your overall health. As a result, it best to use several of these tests in conjunction with one another to help put the pieces together in accordance with your lifestyle. For example, getting your fasted blood work done and then performing a VO2max test to assess your CRF and then following that up with the use of a CGM device for a month. This will allow you to know where you stand metabolically with the blood work and VO2max test and where you need to improve. While the use of the CGM will allow you to gain insights on how your lifestyle is either hindering, improving, or just maintaining your metabolic health. As a result, you can take immediate action day after day based on your CGM data. The bottom line is that you can and should use all of these tests in unison with one another to help paint a more in-depth picture of your metabolic health. In addition to factoring in your lifestyle and behavioral habits to help guide you on the road to improved metabolic awareness, health, and lifestyle choices. [**PRIVATE TRAINING on the border of midtown east & the upper east side**](https://www.google.com/maps/place/Apex+Human+Performance/@40.757637,-73.9704349,17z/data=!3m2!4b1!5s0x89c258e456c48e55:0x51a80a2d2072c68d!4m6!3m5!1s0x89c259345bc70da5:0xf18282ea095959cd!8m2!3d40.757633!4d-73.96786!16s%2Fg%2F11h4b1tvfb?entry=ttu) - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - One should routinely pay attention to the aforementioned criteria and strive to stay within optimal levels by assessing their metabolic health. - Adhering to a consistent sleep, nutrition, and exercise plan that is specific to you will serve as a key preventative measure against developing metabolic disease while also improving or preserving metabolic health. - You need to have *three out of the five criteria* to be diagnosed with metabolic syndrome. Having just *one* out of the five is reason enough to become proactive about reducing your risk for developing metabolic syndrome. - Waist circumference of more than 102 cm in men or more than 88 cm in women - Fasting triglyceride level of 150 mg/dL or higher - Blood pressure level of 130/85 mm Hg or higher - High-density lipoprotein cholesterol (HDL-C) level of less than 40 mg/dL in men or less than 50 mg/dL in women - Fasting glucose level of 110 mg/dL or higher (which has been changed to 100 mg/dL to reflect revised criteria for impaired fasting glucose \[IFG\]) - Fat has an RQ of 0.7 - Protein has an RQ of 0.8 - Carbohydrates has an RQ of 1.0 --- ## URL: https://www.apex-hp.com/keto-carbs-and-protein-diets-how-do-they-affect-performance ### Title: KETO, CARBS, & PROTEIN DIETS: HOW DO THEY AFFECT PERFORMANCE? ### Page ID: 5014242 ### Content: ## Top Line ## Why it Matters ## Key Takeaways ## **Ketogenic Diet & Performance** ## **Moderate to High Carbohydrate Diet** ## **High Protein Diet** ## **Example Diet for an Olympic Hopeful** ## Final Thoughts KETO, CARBS, & PROTEIN DIETS: HOW DO THEY AFFECT PERFORMANCE? This article will look at how ketogenic, moderate to high carbohydrate, and high protein diets effect athletic performance. Most high level or elite athletes will turn to their diet when looking to improve body composition and performance. Their body type and sport will most likely determine which diet will benefit them the most. Whether you are an athlete, coach, or everyday person just getting into exercise or looking to switch things up, it is important to understand how different diets will impact your performance or that of your athletes. The ketogenic diet has become very popular amongst endurance athletes and athletes who require weight management due to its known ability to improve body composition without hindering performance. The original ketogenic diet (KD) is known as 80% of daily energy intake from fat, 15% protein, and 5% carbohydrate. [1](https://pubmed.ncbi.nlm.nih.gov/25906427/) Therefore, it is a low-carbohydrate diet that emphasizes the intake of fat over carbohydrates to induce the metabolic switch from burning carbohydrates to burning fat. This will have favorable body compositions effects and may be ideal for athletes in weight category sports. Athlete’s in sports which require weight management should consider a long-term planning approach to KD and make sure they give at least two weeks for adaption to avoid any negative effects on performance.[1](https://www.tandfonline.com/doi/full/10.1080/02640414.2011.585473) However, some studies have shown athletes utilizing a high fat, low-carbohydrate approach, see a reduction in maximal aerobic performance and a negative effect on performance when exercise intensity exceeds 70% of V02max. [2](https://www.tandfonline.com/doi/full/10.1080/02640414.2011.585473),[3](https://journals.physiology.org/doi/full/10.1152/japplphysiol.00813.2005),[4](https://pubmed.ncbi.nlm.nih.gov/6865776/),[5](https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0180-0) Moderate to high carbohydrate diets are typically reserved for anaerobic athletes and most team sports. It also depends on the activity and duration of the activity as endurance athletes can have anywhere from 6-10 g/kg of carbohydrates and strength athletes’ may need only 4-7 g/kg of carbohydrates. [6](https://pubmed.ncbi.nlm.nih.gov/26920240/) In general, recreational athletes can typically meet daily carbohydrate needs by consuming a normal diet (i.e., 45–55% CHO \[3–5 g/kg/day\], 15–20% PRO \[0.8–1.2 g/kg/day\], and 25–35% fat \[0.5–1.5 g/kg/day\]). [7](https://jissn.biomedcentral.com/articles/10.1186/s12970-018-0242-y) However, athletes involved in moderate and high-volume training need greater amounts of carbohydrate, (e.g., 2–3 h per day of intense exercise performed 5–6 times per week) typically need to consume a diet consisting of 5–8 g/kg/day or 250–1200 g/day for 50–150 kg athletes of carbohydrate to maintain liver and muscle glycogen stores. Whereas, athletes involved in high volume intense training (e.g., 3–6 h per day of intense training in 1–2 daily workouts for 5–6 days per week) may need to consume 8–10 g/day of carbohydrate (i.e., 400–1500 g/day for 50–150 kg athletes) in order to maintain muscle glycogen levels. [7](https://jissn.biomedcentral.com/articles/10.1186/s12970-018-0242-y) Thus, moderate to high carbohydrate intake, as listed above, should be reserved for highly active individuals and elite athletes. The general recommendation for carbohydrates or a low-carbohydrate approach is best suited for the general population or those trying to lose weight. Furthermore, for building and maintaining muscle mass, an overall daily protein intake of 1.4–2.0 g/kg/d is sufficient for most exercising individuals. [7](https://jissn.biomedcentral.com/articles/10.1186/s12970-018-0242-y) For athletes in a hypocaloric phase, higher protein intakes (2.3–3.1 g/kg fat-free mass/d) may be needed to maximize the retention of lean body weight. Furthermore, higher protein intakes (> 3.0 g protein/kg body weight/day) when combined with resistance exercise may have positive effects on body composition in resistance trained individuals (i.e., promote loss of fat mass). [7](https://jissn.biomedcentral.com/articles/10.1186/s12970-018-0242-y) However, [this study](https://jissn.biomedcentral.com/articles/10.1186/s12970-016-0114-2) showed that when highly experienced resistance trained males consumed a high protein diet (2.6 ± 0.8 and 3.3 ± 0.8 g/kg/day of dietary protein) with a mean protein intake of 2.9 ± 0.9 g/kg/day over a 4-month period, there were no significant changes in body composition or markers of health in either group (control vs high protein group). Additionally, there were no side effects (i.e., blood lipids, glucose, renal, kidney function etc.) regarding high protein consumption. Therefore, recommended protein intake is specific to the individual, as is carbohydrate and fat intake, but the general recommendations can be seen as a starting point for the various sports and activity levels. The following is an actual nutrition plan for a female track & field athlete who is training to qualify for the 400 m sprint in the 2021 Olympics. She is an elite level athlete fresh out of college with over eight years of training, specifically in the 400 m sprint. At the time this was designed she weighed in at 138 pounds with a goal running weight of 134 pounds, at 5’8. This example is from she was ending her offseason strength training and was transitioning from cutting weight to improving performance. Her calories were at 2,445 kcal a day (2,695 kcal/day to maintain) to induce mild weight loss of .5 lbs a week. This was to avoid any loss in muscle and inhibit any training adaptations. Below is a snippet of her day of eating for a scheduled anaerobic training run followed by a strength training session (both low volume). You will notice her carbohydrates are higher before and after training, as well as at night to help support training, promote sleep, and recovery. Protein is pretty even to help regulate glycemic variability, recovery, and muscle protein synthesis. The fat is just high enough to keep her from becoming too lean and effecting hormone regulation and performance. Fat is lower around her training to allow for faster carbohydrate utilization and recovery. She also has a separate supplement and micronutrient plan with specific foods that are built into this, but are not shown due to space and given length of this article. 40 grams of starchy carbs: See Foods (sweet potato)  80 grams of starchy + non-starchy carbs (sweet potato, kale, spinach)  **Pre-bed time snack: Finish this at least 2 hrs before bed** What works for one individual may not work for the other so it is important to go into any diet with an open mind and an understanding of what you are trying to achieve. The above example is meant to help show how all the information within this article is put into use. While this example used a moderate to high carbohydrate diet you use it as a guide to help structure other diets for various goals. Finally, this was not an exhaustive article by any means but will at the very least provide you with an overview to help direct your diet decision making for yourself or if you are a coach, your athletes. [**PRIVATE TRAINING on the border of midtown east & the upper east side**](https://www.google.com/maps/place/Apex+Human+Performance/@40.757637,-73.9704349,17z/data=!3m2!4b1!5s0x89c258e456c48e55:0x51a80a2d2072c68d!4m6!3m5!1s0x89c259345bc70da5:0xf18282ea095959cd!8m2!3d40.757633!4d-73.96786!16s%2Fg%2F11h4b1tvfb?entry=ttu) - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - Nutrition is highly individualized and because of that there is not a one size fits all kind of diet out there. - In general, recreational athletes can typically meet daily carbohydrate needs by consuming a normal diet (i.e., 45–55% CHO \[3–5 g/kg/day\], 15–20% PRO \[0.8–1.2 g/kg/day\], and 25–35% fat \[0.5–1.5 g/kg/day\]) [Source](https://jissn.biomedcentral.com/articles/10.1186/s12970-018-0242-y) - For building and maintaining muscle mass, an overall daily protein intake of 1.4–2.0 g/kg/d is sufficient for most exercising individuals. [Source](https://jissn.biomedcentral.com/articles/10.1186/s12970-018-0242-y) --- ## URL: https://www.apex-hp.com/if-miracle-foods-exist-this-is-definitely-one-youve-never-heard-of ### Title: IF MIRACLE FOODS EXIST, THIS IS DEFINITELY ONE (YOU’VE NEVER HEARD OF) ### Page ID: 5014328 ### Content: ## Top Line ## Why it Matters ## Key Takeaways ## Sulforaphane and Cancer  ###  Disrupting Cancer’s “Communication” ### Stopping Cancer’s Genetic Changes ### Stopping Cancer’s Genetic Changes ### Specific Benefits for Certain Cancers ## Sulforaphane, Liver Function, and Inflammation  ## Sulforaphane’s Effect on Cholesterol and Diabetes  ## Brain, Eye, and Immune Function ## How to Prepare Broccoli Sprouts for Maximal Effect  ## Do Broccoli Sprout Supplements Work? ## Are Broccoli Sprouts Safe? ## Bottom Line ### Resources IF MIRACLE FOODS EXIST, THIS IS DEFINITELY ONE (YOU’VE NEVER HEARD OF) TV doctors and celebrities have made many claims about “miracle foods” -- but the one food that comes closest is also probably the one food you have never heard of. Broccoli Sprouts have potent anticancer and antioxidant qualities that affect the heart, liver, kidneys, blood, brain, eyes, and immune system. Hate eating vegetables? This true “miracle food” is not only amazing in its positive health effects, but what is arguably more amazing is just how little of it you need in order to get them. Just a quarter cup of broccoli sprouts seems to reduce the risk of cancer, heart disease, diabetes, and liver failure. Is there anything that may drastically improve your health without any negative side effects? Yes: broccoli sprouts.  Broccoli sprouts are three- to four-day-old baby broccoli plants that are similar in appearance to alfalfa sprouts, but with a different taste. They’re inexpensive and easy to grow yourself -- which you should do (more on that below). They can be eaten in a salad, as a topping for virtually any food, or even blended into a smoothie.  Broccoli sprouts owe most of their health benefits to a compound called sulforaphane. Sulforaphane is a sulphur rich compound found in the cruciferous vegetable family which includes broccoli, cabbage, kale, brussel sprouts, bok choy, cauliflower, mustard greens, and collard greens. Sulforaphane is a super-potent anticancer compound, disrupting the way cancer grows and spreads in the body, stops cancer’s corruption of our genes, and has shown particular promise in liver, skin, prostate, and breast cancer. (1) Cancer is an abnormal growth of cells that are often capable of growing and dividing uncontrollably. In some cases, cancer cells communicate with healthy cells using enzymes to help silence our defenses. **Three hours after eating a cup of broccoli sprouts, these enzymes are suppressed in the bloodstream. (2)** Cancer also causes changes in gene expression, or the way DNA functions in our bodies. Think of DNA as a panel of light switches and dimmers to control a room’s lights. Every person is born with a specific set of “switches and dimmers,” our DNA. However, based on changes in internal and external environments, these switches may turn on or off, and the dimmers may grow brighter or darker. Our DNA doesn’t change, but how it is expressed in the body does.  Everything from exercise, to stress levels, to diet -- and disease, like cancer -- affect these “switches and dimmers.” Even in the presence of these changes to genetic expression caused by cancer, **sulforaphane exerts its anticancer effects by reversing these genetic modifications. (3)**  Cancer also causes changes in gene expression, or the way DNA functions in our bodies. Think of DNA as a panel of light switches and dimmers to control a room’s lights. Every person is born with a specific set of “switches and dimmers,” our DNA. However, based on changes in internal and external environments, these switches may turn on or off, and the dimmers may grow brighter or darker. Our DNA doesn’t change, but how it is expressed in the body does.  Everything from exercise, to stress levels, to diet -- and disease, like cancer -- affect these “switches and dimmers.” Even in the presence of these changes to genetic expression caused by cancer, **sulforaphane exerts its anticancer effects by reversing these genetic modifications. (3)**  Sulforaphane has also shown potential benefits for breast cancer, prostate cancer, skin cancer, and liver cancer.  *Breast Cancer.* At a dose of just ¼ cup of broccoli sprouts per day, sulforaphane can reduce breast cancer stem cells’ ability to form tumors (4).  *Prostate Cancer.* Prostate cancer (aside from non-melanoma skin cancer) is the most prevalent form of cancer for men in the United States (5). Less than a single serving a day of cruciferous vegetables per day may cut the rate of prostate cancer progression in half (6). *Skin Cancer.* Sulforaphane has a combinatory effect with drugs in controlling skin cancer growth; it doesn’t kill skin cancer cells, but prevents further growth (7). *Liver Cancer.* Sulforaphane caused a slowdown in the spread of liver cancer cells and disrupted their growth. Due to this effect, sulforaphane will be an interesting topic of research in the future as a preventative mechanism against liver cancer (8). Not only does sulforaphane have a positive effect on liver cancer, but it has benefits well before cancer develops, increasing liver function and reducing inflammation.  The liver acts as a detoxifier of the blood, converting toxins into waste products, and metabolizes nutrients and drugs. For example, after eating broccoli and brussel sprouts, an individual's liver function is increased such that they clear caffeine from their bloodstream far faster than normal -- meaning they would need to drink more caffeine to get the same effect as usual. A prevailing idea in the medical community is that carcinogens from cooked meats may increase the risk of cancer. When testing carcinogen content from individuals that consumed cooked meats, broccoli sprout consumption reduces the amount of carcinogens found in subjects' urine, meaning their livers filtered more from the bloodstream. **This liver enhancing function appears to last even two weeks after subjects stopped consuming cruciferous vegetables (9).**  Beyond protecting from possible carcinogens we ingest, sulforaphane can protect us from the things we do as well.  While exercise is one of the most important things you can do for overall health and reducing risk of mortality, exercise still induces stress on the body and causes inflammation. A new study showing sulforaphane’s effects on protecting the liver from exercise induced inflammation by increasing the activity of the liver’s antioxidant defense enzymes (10). This exercise-related protective effect doesn’t seem to be limited to just the liver. A similar reduction in inflammation (oxidative stress) on skeletal muscle after exhaustive exercise was seen in rats with sulforaphane treatment (11). In addition to the liver and skeletal muscle, the beneficial effects of sulforaphane on reducing oxidative stress have been found in various tissues throughout the body, such as the brain, kidneys, and heart (12). Having high LDL cholesterol levels is considered to be a significant risk factor for heart disease (13). When healthy subjects consumed 100g of broccoli sprouts per day for one week, they experienced a decrease in both total cholesterol and LDL cholesterol, and an increase in HDL cholesterol, the “good” cholesterol. Subjects also exhibited decreased markers of oxidative stress (inflammation) in their bloodstream (14). In Type 2 diabetic patients, four weeks of 10g/day of broccoli sprouts resulted in a significant decrease in serum insulin concentration (blood sugar levels). Another study analyzing the effects of broccoli sprout supplementation on symptoms of Type 2 diabetes noted decreased insulin resistance and oxidative stress. Sulforaphane also may result in a reduction of diabetic complications such as vascular issues, kidney problems, and fibrosis (scarring of tissue) (17). Sulforaphane is being researched for its beneficial effects on preserving brain function. Sulforaphane protects against inflammation in and injury to the brain and helps prevent chronic neurodegeneration (18). BDNF, brain-derived neurotrophic factor, is a protein found in the brain that helps the survival of nerve cells by controlling their growth, development, and function. In mice models of Alzheimer's, sulforaphane enhanced the expression of BDNF (19).  This means something as simple as adding ¼ cup of broccoli sprouts to your daily diet may protect existing brain cells and encourage the growth of new ones. While Alzheimer’s, Parkinson’s, and other diseases that affect the brain have no known cures or drugs to treat them, it is possible that sulforaphane shows promise. Sulforaphane has so many effects on various tissues in the body and for the sake of brevity in this article, it's difficult to touch upon them all. Let’s wrap up by touching upon sulforaphane’s benefits on immune function and eye health. Broccoli sprouts may provide a boost to the immune system, as consumption seems to enhance the antiviral response of immune cells in humans (20). Although only studied in a petri dish, sulforaphane inhibited 23 out of 28 tested bacterial and fungal species (21). As of now, sulforaphane has promising antiviral components stemming from influenza to hepatitis C, but will need further research on live animal models to determine its antibacterial and antifungal properties (22). When it comes to eye health, we all think of Vitamin A and eating carrots, but because of sulforaphane’s antioxidative properties, it can protect the human lens cells of the eyes against oxidative stress. This may prove beneficial to all individuals, and especially those that are at risk of cataract (23). Sulforaphane must be converted into its active form by an enzyme called myrosinase. This enzyme is activated when the broccoli tissue is crushed or chewed. If broccoli or broccoli sprouts are cooked before cutting, the enzyme is deactivated and not as much sulforaphane will be formed (24). To maximize the amount of sulforaphane in cooked broccoli sprouts, first chop the broccoli sprouts and then wait 40 minutes before cooking. As with most supplements, it’s best to consume the nutrient from its source. Since most broccoli sprout supplements lack the enzyme necessary for the conversion of its precursor into sulforaphane, supplements do not have the same effects as whole broccoli sprouts (27). However, one study did show benefits on liver function using a broccoli sprout extract (28). Bottom line is, since you don’t know the source, safety, or effectiveness of the product when purchasing supplements, it’s best to consume whole broccoli sprouts.  Sulforaphane has been studied extensively and it’s been concluded to be safe and non-toxic (29). There is an upper threshold where this begins to change, around four or more cups of broccoli sprouts per day (30).  Broccoli sprouts are grown in warm, humid environments and because of this, have a high risk of contamination. Be careful when purchasing sprouts in stores and make sure they are refrigerated. The CDC (Center for Disease Control) recommends cooking sprouts before consuming to reduce risk of contamination. If growing broccoli sprouts at home yourself, which is not only recommended, but incredibly easy to do, store them in the fridge once they're grown.  Sulforaphane is a hot topic of research in the scientific community. It will be interesting to see the developments discovered about its effects on cancer, liver function, diabetes, cardiovascular health, and more in the years to come. In the meantime, order a broccoli sprout grow kit and seeds, and start eating what seems to be a true “miracle food.” [**PRIVATE TRAINING on the border of midtown east & the upper east side**](https://www.google.com/maps/place/Apex+Human+Performance/@40.757637,-73.9704349,17z/data=!3m2!4b1!5s0x89c258e456c48e55:0x51a80a2d2072c68d!4m6!3m5!1s0x89c259345bc70da5:0xf18282ea095959cd!8m2!3d40.757633!4d-73.96786!16s%2Fg%2F11h4b1tvfb?entry=ttu) - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") 1. Sulforaphane is the compound with incredible health benefits found in broccoli sprouts. 2. Sulforaphane primarily fights cancer by slowing cancer cells’ growth. It also lowers cholesterol levels, improves insulin sensitivity, improves liver function, protects the eyes and brain, and seems to have a positive effect on overall immune function. 3. Broccoli sprouts have approximately 20 to 50 times the amount of chemoprotective compounds found in mature broccoli. 4. Chop broccoli sprouts before cooking them to increase the amount of sulforaphane. 5. Broccoli sprouts should be grown at home -- and are easy to grow. 1. Su, Xuling, et al. "Anticancer activity of sulforaphane: the epigenetic mechanisms and the Nrf2 signaling pathway." *Oxidative medicine and cellular longevity* 2018 (2018). 2. Myzak, Melinda C., et al. "Sulforaphane retards the growth of human PC-3 xenografts and inhibits HDAC activity in human subjects." *Experimental biology and medicine* 232.2 (2007): 227-234. 3. Su, Xuling, et al. "Anticancer activity of sulforaphane: the epigenetic mechanisms and the Nrf2 signaling pathway." *Oxidative medicine and cellular longevity* 2018 (2018).  4. Li, Yanyan, et al. "Sulforaphane, a dietary component of broccoli/broccoli sprouts, inhibits breast cancer stem cells." *Clinical Cancer Research* 16.9 (2010): 2580-2590. 5. “Prostate Cancer Statistics.” *Centers for Disease Control and Prevention*, Centers for Disease Control and Prevention, 28 May 2019, www.cdc.gov/cancer/prostate/statistics/index.htm. 6. Richman, Erin L., Peter R. Carroll, and June M. Chan. "Vegetable and fruit intake after diagnosis and risk of prostate cancer progression." *International journal of cancer* 131.1 (2012): 201-210. 7. Chiang, Tung-Chin et al. “Effect of Sulforaphane and 5-Aza-2'-Deoxycytidine on Melanoma Cell Growth.” *Medicines (Basel, Switzerland)* vol. 6,3 71. 27 Jun. 2019, doi:10.3390/medicines6030071  8. Sato, Shinya, et al. *Sulforaphane Inhibits Liver Cancer Cell Growth and Angiogenesis*. Diss. iMedPub LTD, 2018. 9. Murray, Stephen, et al. "Effect of cruciferous vegetable consumption on heterocyclic aromatic amine metabolism in man." *Carcinogenesis* 22.9 (2001): 1413-1420. 10. Ruhee, Ruheea Taskin, Sihui Ma, and Katsuhiko Suzuki. "Protective Effects of Sulforaphane on Exercise-Induced Organ Damage via Inducing Antioxidant Defense Responses." *Antioxidants* 9.2 (2020): 136. 11. Malaguti, Marco, et al. "Sulforaphane treatment protects skeletal muscle against damage induced by exhaustive exercise in rats." *Journal of Applied Physiology* 107.4 (2009): 1028-1036. 12. Guerrero-Beltrán, Carlos Enrique, et al. "Protective effect of sulforaphane against oxidative stress: recent advances." *Experimental and Toxicologic Pathology* 64.5 (2012): 503-508  13. “High Blood Cholesterol, What You Need to Know .” *Nih.gov* , 2005, www.nhlbi.nih.gov/files/docs/public/heart/wyntk.pdf . 14. Murashima, Megumi, et al. "Phase 1 study of multiple biomarkers for metabolism and oxidative stress after one‐week intake of broccoli sprouts." *Biofactors* 22.1‐4 (2004): 271-275. 15. Armah, Charlotte N., et al. "Diet rich in high glucoraphanin broccoli reduces plasma LDL cholesterol: Evidence from randomised controlled trials." *Molecular nutrition & food research* 59.5 (2015): 918-926. 16. Bahadoran, Zahra, et al. "Effect of broccoli sprouts on insulin resistance in type 2 diabetic patients: a randomized double-blind clinical trial." *International journal of food sciences and nutrition* 63.7 (2012): 767-771. 17. Bahadoran, Zahra, Parvin Mirmiran, and Fereidoun Azizi. "Potential efficacy of broccoli sprouts as a unique supplement for management of type 2 diabetes and its complications." *Journal of medicinal food* 16.5 (2013): 375-382 18. Tarozzi, Andrea, et al. "Sulforaphane as a potential protective phytochemical against neurodegenerative diseases." *Oxidative medicine and cellular longevity* 2013 (2013). 19. Kim, Jisung, et al. "Sulforaphane epigenetically enhances neuronal BDNF expression and TrkB signaling pathways." *Molecular nutrition & food research* 61.2 (2017): 1600194. 20. Müller, Loretta, et al. "Effect of broccoli sprouts and live attenuated influenza virus on peripheral blood natural killer cells: A randomized, double-blind study." *PloS one* 11.1 (2016). 21. Johansson, Noelle L., Charles S. Pavia, and Jen Wei Chiao. "Growth inhibition of a spectrum of bacterial and fungal pathogens by sulforaphane, an isothiocyanate product found in broccoli and other cruciferous vegetables." *Planta medica* 74.07 (2008): 747-750. 22. Yu, Jung-Sheng, et al. "Sulforaphane suppresses hepatitis C virus replication by up-regulating heme oxygenase-1 expression through PI3K/Nrf2 pathway." *PloS one* 11.3 (2016). 23. Liu, Hanruo, et al. "Sulforaphane can protect lens cells against oxidative stress: implications for cataract prevention." *Investigative ophthalmology & visual science* 54.8 (2013): 5236-5248. 24. Vermeulen, Martijn, et al. "Bioavailability and kinetics of sulforaphane in humans after consumption of cooked versus raw broccoli." *Journal of agricultural and food chemistry* 56.22 (2008): 10505-10509. 25. Johns Hopkins Medical Institutions. "Cancer Protection Compound Abundant In Broccoli Sprouts, Johns Hopkins Scientists Find." ScienceDaily. ScienceDaily, 19 September 1997. 26. Dosz, Edward B., and Elizabeth H. Jeffery. "Modifying the processing and handling of frozen broccoli for increased sulforaphane formation." *Journal of food science* 78.9 (2013): H1459-H1463. 27. Clarke, John D., et al. "Bioavailability and inter-conversion of sulforaphane and erucin in human subjects consuming broccoli sprouts or broccoli supplement in a cross-over study design." *Pharmacological research* 64.5 (2011): 456-463. 28. Kikuchi, Masahiro, et al. "Sulforaphane-rich broccoli sprout extract improves hepatic abnormalities in male subjects." *World journal of gastroenterology* 21.43 (2015): 12457. 29. Su, Xuling, et al. "Anticancer activity of sulforaphane: the epigenetic mechanisms and the Nrf2 signaling pathway." *Oxidative medicine and cellular longevity* 2018 (2018). 30. Sestili, Piero, et al. "Sulforaphane induces DNA single strand breaks in cultured human cells." *Mutation Research/Fundamental and Molecular Mechanisms of Mutagenesis* 689.1-2 (2010): 65-73. --- ## URL: https://www.apex-hp.com/what-can-you-learn-from-the-nfl-combine ### Title: WHAT CAN YOU LEARN FROM THE NFL COMBINE? ### Page ID: 5014419 ### Content: The NFL Scouting Combine is coming to a close, and the football world is beginning to take its bets on the prospects who will be drafted next month and where on the draft board they'll end up. [The Combine is where scouts evaluate football talent](https://en.wikipedia.org/wiki/NFL_Scouting_Combine); the Draft is where prior performance in college and Combine results are validated. Ideally, a football prospect would have a great college career and a great showing on all the tests and evaluations of the Combine. Generally speaking, this will result in being selected in one of the first few rounds, or being one of the first to come off the board at his specific position. It's hard to be picked high if you don't have both a college career and Combine results to show for. When it comes to testing and measurement, the Combine is perhaps one of the most thorough ways to evaluate football talent and general athleticism. And it has to be; the stakes are very high, and the athletes who take part are among the best who have yet to turn pro. The event is perhaps most famous for tests like the 40-yard dash, broad jump, vertical jump, max bench press reps at 225 pounds, various agility drills, and the infamous Wonderlic test. Even so, we are only scratching the surface when it comes to all the testing and screening that the week-long showcase encompasses. Could you imagine getting tested over the course of 4 days on both your physical and mental capabilities? The combine leaves no stone unturned. Athletes are medically examined, interviewed, measured, and tested to determine their athleticism, football skill, and football instinct. It's like our [H-FIT assessment](/h-fit-testing), but multiplied by a factor of 4. There is plenty of anecdotal evidence of players who improved their "draft stock" with a strong showing at the Combine. Perhaps they didn't turn heads or garner media attention during their college career, but were able to demonstrate elite athleticism at the Combine. It doesn't matter who you are; if you're fast, strong, or explosive, you will turn some heads in the objective tests meant to measure those qualities. heoretically, this means that someone can "train for the test"--not football specifically--and still have a successful Combine. There are plenty of Combine-prep programs out there that put prospects on a training regimen specifically designed to enhance the athletic qualities that are tested during the Combine. And it does get some people ahead. But how do these athletic qualities translate to the actual game of football? Predicting in-game performance from objective tests of athleticism are difficult; games are random and unpredictable, requiring much more skill than simply trying to jump through the ceiling. It's a classic instance of the debate about athleticism versus skill. For example, no objective test can really mimic the game situations that a quarterback must face. Along the same lines, you can have the genetic makeup of an elite athlete, but that doesn't mean you will end up as a professional athlete, let alone a successful one. Tom Brady will probably go down as one of the greatest quarterbacks in NFL history, but he had a rather unremarkable showing at the Combine many many years ago. Nothing from the Combine could predict the longevity and legacy of Brady's career, yet we still place a lot of stock in this annual showcase of athletic talent. So why is testing and the Combine still so important? Can you measure fitness the same way you measure talent? In our H-FIT assessment, we pride ourselves on leaving no stone unturned when it comes to health & fitness. We measure as much as we can; everything from strength, to maximal oxygen consumption, to body composition, and more. We try to learn as much about you as possible to make private training as effective and productive as possible. The NFL Combine doesn't predict the future success of its participants, and it was never meant to. It's simply a way of showing whether its participants have the athleticism to get their foot in the door among the best athletes in the world. Along the same lines, our H-FIT assessment shows your current level of health & fitness, so that we know exactly what you need over the coming months to be successful and reach your fitness goals. It's always better to have some objective data backing you up. How do you know what you've improved, if you haven't measured it? You can also choose not to get assessed, and blindly follow any random program you can find. Maybe you're a sprinter who wants to improve his times, and you've chosen to follow a conditioning program meant for a marathoner. You might be successful, but there is a higher chance that you won't be. Going through an assessment and getting objective measurements ensures the future success and effectiveness of your training. It makes the path ahead clear so that you know what to expect. That's why our H-FIT assessment is so important, and why it's the first step for all of our private client members. Along the same lines, it's also why the NFL Scouting Combine is still an important event for football prospects. Some day soon, a team will refine the art of converting objectively-measured raw athleticism into elite football skill and performance. Until then, we should all measure as much as we can. [**PRIVATE TRAINING on the border of midtown east & the upper east side**](https://www.google.com/maps/place/Apex+Human+Performance/@40.757637,-73.9704349,17z/data=!3m2!4b1!5s0x89c258e456c48e55:0x51a80a2d2072c68d!4m6!3m5!1s0x89c259345bc70da5:0xf18282ea095959cd!8m2!3d40.757633!4d-73.96786!16s%2Fg%2F11h4b1tvfb?entry=ttu) - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") --- ## URL: https://www.apex-hp.com/why-the-army-cant-find-fit-recruits ### Title: WHY THE ARMY CAN’T FIND FIT RECRUITS ### Page ID: 5014512 ### Content: ## When recruits aren't fit to serve, is it the Army's fault or ours? I've been thinking a lot about the way that we test and measure fitness and physical performance lately, as evidenced by my most recent blog on the NFL Combine. Furthermore, [our H-FIT assessment](/h-fit-testing) is the first step for all of our private client members here at Apex Human Performance, and we test and measure a lot. We measure as much as we can; everything from strength, to maximal oxygen consumption, to body composition, and more. We try to learn as much about you in order to make private training as effective and productive as possible. The reason for this is simple: it's always better to have some objective data backing you up. How do you know what you've improved, if you haven't measured it? This ensures the future success and effectiveness of your training. It makes the path ahead clear so that you know what to expect. One of the issues with testing though is that someone could theoretically "train for the test." This is an issue with the NFL Combine and even in education. Performing well at the Combine isn't indicative of future performance on the football field, and standardized testing and GPA's don't actually predict success in later life. In these instances, training for the test might just get you by, but it won't prepare you for what you're actually training for. It appears that this is a problem in [the US Army, which is having trouble finding fit recruits](https://www.menshealth.com/fitness/a18924652/why-the-army-is-having-a-fitness-crisis/). Of course, there it perhaps nothing in the world that can fully prepare someone for military service and life-and-death scenarios, and a lot can be said of the mental toughness and endurance that is necessary to serve--perhaps the most important aspect of fitness in the army. Simply put, you can be as strong and athletic as you want, but if your mind isn't right, you aren't fit for the army. However, it is problematic when these days, people barely go outside for a run or a walk in the park. Sitting is the new smoking. Our posture today sucks and can cause health problems down the line. People don't spend as much of their free time staying active anymore, opting to stare at their TVs or their computers all day. As a species, we are certainly less fit overall. But what about the other side of the equation? Is the Army doing enough to evaluate fitness in spite of the challenges mentioned above? The [Army Physical Fitness Test (APFT)](https://en.wikipedia.org/wiki/United_States_Army_Physical_Fitness_Test) is still in use today. Active and reserve soldiers are required to "maintain their fitness" and take the test at least twice a year. However, the only three things that are tested in the APFT are push-ups, sit-ups, and a two-mile run. Are soldiers really maintaining their fitness and preparing for the demands of combat, or just getting good at these three exercises? Testing with the outdated APFT makes it possible for those in the army to just train for the test. This is akin to taking a test on basic arithmetic on a regular basis in order to continue calling yourself a good mathematician. It's also like going to the DMV to renew your driver's license every few years so that you can legally drive, even if you haven't driven since your road test! (On a side note, the latter is probably very common here in NYC.) Thus, it seems like both the Army and us are at fault for this; I can't argue that as a whole, we aren't fit to serve. I also think that there are better ways for the Army to evaluate fitness in the context of combat, and it looks like steps to improve this have already been taken. In a few years, it looks the Army will have a completely new way to evaluate combat readiness. [The latest test making the rounds in pilot programs is the Soldier Readiness Test (SRT)](https://www.armytimes.com/news/your-army/2017/07/21/army-tries-out-new-soldier-readiness-test-in-pilot-at-installations/). The SRT is a 23-minute test done while wearing full body armor that consists of tire flips, agility work, dummy drags, sand bag stacking, sand bag tosses, and a 1.5 mile run on rough terrain. Heck, it sounds a lot like a functional fitness circuit that a weekend warrior might be interested in trying every once in a while. As you can see, there is a huge difference between the old APFT and the new SRT. The exercises that are tested in the latter are way more relevant to the skills required of a soldier, and it takes testing one step further by requiring full combat gear. I'd be way more confident evaluating whether someone is combat ready on the basis of the SRT than on the APFT. It's a start, and it just goes to show you how testing should absolutely be relevant and specific to the physical demands of the sport or occupation. As members of the general population though, it certainly wouldn't hurt to get up and off our butts and get active more! [**PRIVATE TRAINING on the border of midtown east & the upper east side**](https://www.google.com/maps/place/Apex+Human+Performance/@40.757637,-73.9704349,17z/data=!3m2!4b1!5s0x89c258e456c48e55:0x51a80a2d2072c68d!4m6!3m5!1s0x89c259345bc70da5:0xf18282ea095959cd!8m2!3d40.757633!4d-73.96786!16s%2Fg%2F11h4b1tvfb?entry=ttu) - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") --- ## URL: https://www.apex-hp.com/how-to-use-manual-therapy-to-improve-performance ### Title: HOW TO USE MANUAL THERAPY TO IMPROVE PERFORMANCE ### Page ID: 5015126 ### Content: ## **Top Line** ## Why it Matters ## Key Takeaways ## Overview ## THE BIOPSYCHOSOCIAL MODEL OF MANUAL THERAPY ### Physiologically: ### Psychologically: ### Biomechanically: ## Techniques Proven to work ### Breathing: ### Proper Education: ## Bottom Line ### References Manual therapy is the primary form of rehab used for physical pain relief in clinics and training facilities today. However, manipulating, stretching, and applying pressure to a muscle or joint is usually a short term fix and not a long term solution. The psychological benefits of manual therapy are far greater than the physical benefits, and should be prioritized with practitioners.  For those people who are struggling with nagging aches, pinches, or pains that affect their daily life and training, knowing how to get back to moving with confidence is everything. Movement confidence and self-awareness are just as important to train as your muscles, and manual therapy is the preface to these mental developments. Harnessing the positive psychological power of manual therapy will have lasting impacts on the future of the therapeutic field. Once we understand how to utilize manual therapy properly, by prioritizing movement and incorporating quality training, the adaptations that come with training will have a greater effect on healing current injuries and preventing future ones.  Do you find that you’re afraid to move? Do you find you have random flare ups and get mad at yourself? Do you find that you’re doing less and less over time to protect yourself? If this is the case, I’m sure you’ve gone to a doctor that prescribed you physical therapy, which tends to include a high dosage of manual therapy.  Manual therapy is a technique used by physical therapists, massage therapists, and chiropractors that involves a hands-on approach aimed to restore the function of an individual and treat the root of pain. Ultrasound, dry needling, electrical stimulation, joint mobilization, myofascial release, heat/cold packs, and manual stretching are all forms of manual therapy. These techniques are all techniques generated by the therapist, which is why they are forms of “passive” rehab. The goal of this form of rehab is to use the power of the therapist to move the body in ways that are not yet comfortable or cause pain.  When pain takes over, this decrease in activity can become permanent if not treated properly. My experience working in various physical therapy clinics has shown me how individuals can become stuck in the short-term solution of manual therapy, without understanding how to utilize it for long-term benefits. Rehab is more than just resting, avoiding movement, or applying manual therapy as a way of relief. Rehab is training and training is rehab. To effectively treat someone, the entire system has to be treated, not the symptom. Treating the system means understanding how everything in our body is intertwined, which is what we call the “biopsychosocial model”. Essentially, this comes to explain how our mind, body, and emotions come together to affect how we feel, perform, and react to a stimulus (i.e. exercise).  Manual therapy aims to focus on 3 different mechanisms of action: physiological, psychological, and biomechanical. These systems work simultaneously together to give feedback and impact how our body interacts with its environment. Here are some summaries of studies that dive into how manual therapy affects these systems. Manual therapy has neurophysiological mechanisms including a reduction in inflammation, reduction in spinal excitability (directly correlated with low back pain), and modulation of the portion of the brain that analyzes and processes sensory feeling (1). **Manual therapy will change the way your brain processes information.** The pressure applied during manual therapy stimulates activity of the vagus nerve, the tenth cranial nerve that directly controls arousal levels, blood pressure, heart rate, digestion, and respiration rate (3). **Manual therapy will make it easier for our body to transition from “fight or flight” to “rest and digest** When sleep quality is poor, the hormone somatostatin increases in the bloodstream, which increases the intensity of pain symptoms. Massage therapy can reduce pain indirectly by improving the quality of restorative sleep, which in turn leads to lower levels of this hormone (3). **Manual therapy will regulate hormones that control the quality of your sleep** Regulating the internal mechanisms of your body can be difficult when there are so many reminders of pain. Understanding how to modulate and access these systems through manual therapy can help you get past whatever barrier may be in your way to move comfortably. Manual therapy allows the brain to “settle down” in order to get through what we like to call fear of movement, the main obstacle for people experiencing pain. This is due to autonomic and endocrine control, as well as a possible placebo effect (4). **Manual therapy will help you go into a session to prime your body to handle a potentially painful stimulus**  Manual therapy assists in the acquisition of so-called “painless memories” by exposure to new and less threatening stimuli, thereby removing aversive memories previously associated with that past movement (2). **Manual therapy can help you “unlearn” a memory of pain and replace it with a better one**  One study found that 10 one-hour sessions of cognitive-behavioral therapy were more effective than manual therapy on improving intensity of pain. Cognitive-behavioral therapy is a form of active therapy where negative patterns about the self and the world are challenged to alter unwanted behaviors or thoughts (6). **Meditation, reflection, and learning how to control your thoughts - or better yet, not let your thoughts control you, is the simplest way to mitigate pain. For optimal results, pair cognitive behavior therapy with manual therapy.**  Studies show that two sessions a week of manual therapy without resistance training did not improve pain or disability, but did improve patient-perceived success and acceptability of symptoms after four weeks (4). **Manual therapy will help you stay motivated and become more aware of the effect that your mind has on your body.** Manual therapy changes the way you think. Changing the way you think about your own pain, movement, and motivation will help you get back to training confidently. The theory behind manual therapy is that it will change the way your muscles and joints interact with each other on a short-term basis in order to leave long-lasting changes to the way your body moves. Manual therapy’s techniques are directed toward restoring motion between joint surfaces in the body, which is bounded by something called connective tissue. In order for connective tissue to be permanently changed for the good, deformation must occur. Deformation occurs whenever you weight train by causing microtears in your muscle fibers. These microtears will tell your muscle to rebuild the fibers, which stimulates new growth in the muscle (5). Essentially this means that there must be a force with the correct amount of pressure, direction, and precision to cause any change. Our hands cannot do this on our own, and if they do it may be very uncomfortable for people to go through (5).  To experience long-lasting improvements in the quality of an individual’s movement, a joint must be loaded through its full range of motion, gradually, progressively, and meticulously. *While manual therapy can help with easing into a workout, the techniques used do not use enough pressure or force to loosen up your muscles, this requires active movement.* For any pain to get better, there must be internal changes within the muscle that allow movement to occur seamlessly. As shown above, manual therapy does not have the capability to cause these changes. So, if you are dealing with an injury, it is imperative to know how to use manual therapy as a starting point, and what to do next. Here is the best course of action: **How to properly progress through an injury using active movement** In addition to these active techniques, there are still numerous passive techniques that you can supplement with manual therapy to lead to success every time you pick up a weight. Starting your workout with breathing in different positions to cue proper mechanics during the workout is crucial to success. This means when you actually get to the workout and lift weights, your body will already understand how to position itself and brace itself to be the most efficient it can be. Your lungs are a muscle group just as much as everything else in your body. There are dozens of muscles that directly and indirectly contribute to breathing. These tissues expand more with greater contractions and need to warm up if they’re going to perform at maximum effort. One study found that oxygen consumption was much higher and perceived effort was much lower when following a series of active breathing exercises to begin a workout (7). Breathing exercises can also accelerate VO2 kinetics and oxygen utilization! (7) Rather than trying to manipulate, isolate, and condition a specific movement, condition the breath to maximize force production, stability, mobility, and much more. This is something that doesn’t get enough attention. We need to understand that going into training blind is one of the worst things you can do going into a session. Reinforcing the qualities learned during a warm-up has much more of an effect later on in a session, especially during loaded activities (2). This can be simple as verbally saying things such as “remember when we did X before”, “what did this feel like”, or “apply this concept to X”. Creating connections and memories between activities will teach you to have sustainable training habits that last. Positivity, problem framing, and patient engagement have legitimate science supporting their effectiveness and retention among a wide variety of patient populations. Knowing how to see through the smokescreens of the fitness industry is crucial – especially when it comes to pain and quality of life. There are many tools out there in the fitness industry that advertise magic, quick fix, pain-free formulas. It is most important to understand that whatever tool you use, each of them takes lots of time and effort to leave lasting results. Remember that pain and function are subjective, so treating the individual is crucial to breaking past the physiological and psychological barriers that so many of us experience throughout our lives. If you know to be the type of person to push through pain, or the type of person to ignore pain when it pesters you, then manual therapy is a great solution. However, it’s important to not become obsessed with passive therapy treatments such as massages or manual therapy because they will rarely, on their own, make you truly feel better.  We all need to make small changes everyday to learn how our body and mind talk to each other, and how to get into the middle of that conversation. It starts with things as simple as breathing, reflecting, watching, and listening. Then, quality movement patterns and active movement can be prioritized to help people trust themselves and understand how they interact with their own body.  [**PRIVATE TRAINING on the border of midtown east & the upper east side**](https://www.google.com/maps/place/Apex+Human+Performance/@40.757637,-73.9704349,17z/data=!3m2!4b1!5s0x89c258e456c48e55:0x51a80a2d2072c68d!4m6!3m5!1s0x89c259345bc70da5:0xf18282ea095959cd!8m2!3d40.757633!4d-73.96786!16s%2Fg%2F11h4b1tvfb?entry=ttu) - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") 1. Manual therapy changes the way the brain processes a stimulus and sends information throughout the body 2. Manual therapy stimulates activity of the vagus nerve, which increases “rest and digest” functions 3. Manual therapy acts on the nervous system by desensitizing the body both physically and mentally, removing past memories of pain 4. Manual therapy should be used in conjunction with dynamic activity in order to prepare the body to move past an adverse stimulus 5. In addition to manual therapy, breathing drills and proper education are the best way to prepare and excel in training 1. Mobility training to improve range of motion  2. Passive stretching to relieve muscular tension  3. Motor control exercises to improve active recruitment (static than dynamic contractions)  4. Strengthening exercises using progressive overload against resistance (5). 1. Apple. (n.d.). *Using Apple Watch to estimate cardio fitness with vo2 Max*. Retrieved August 5, 2022, from https://www.apple.com/healthcare/docs/site/Using\_Apple\_Watch\_to\_Estimate\_Cardio\_Fitness\_with\_VO2\_max.pdf 2. Admin. “How Does Apple Health Calculate vo2max?” *Wearable Guides*, Optimist Minds, 22 June 2021, https://wearableguides.com/how-does-apple-health-calculate-vo2max/.  3. Fagard, R., et al. “Heritability of Aerobic Power and Anaerobic Energy Generation during Exercise.” *Journal of Applied Physiology*, vol. 70, no. 1, 1991, pp. 357–362., https://doi.org/10.1152/jappl.1991.70.1.357.  4. Freeberg, K. A., Baughman, B. R., Vickey, T., Sullivan, J. A., & Sawyer, B. J. (2019). Assessing the ability of the fitbit charge 2 to accurately predict VO2max. *MHealth*, *5*, 39–39. https://doi.org/10.21037/mhealth.2019.09.07 5. Ramjee, A. (n.d.). *How to train with a genetically low vo2max*. DNAfit Blog. Retrieved August 4, 2022, from https://blog.dnafit.com/how-to-train-with-a-genetically-low-vo2max 6. Smith, N. (2022, May 28). *Low VO2 MAX score on fitness tracker? here's what you should know*. MyHealthyApple. Retrieved August 4, 2022, from https://www.myhealthyapple.com/low-vo2-max-score-on-fitness-tracker-heres-what-you-should-know/ --- ## URL: https://www.apex-hp.com/top-five-methods-of-testing-body-fat-in-2022 ### Title: TOP FIVE METHODS OF TESTING BODY FAT IN 2022 ### Page ID: 5018040 ### Content: ## What is Body Composition? ## Top 5 Methods to Measure Body Composition ### Seca mBCA 525 (Bioelectrical Impedance): ### DEXA Scan: ### Bod Pod: ### Skinfold Measurements: ### Hydrostatic (Underwater) Weighing: ### Conclusion: It’s the start of the New Year and health-based resolutions are on everyone’s mind. One of the top recurring resolution themes every year is weight loss. However, losing weight can become a frustrating goal if you just started your fitness journey and are unsure where to begin. A great starting point is to understand where the weight is coming from. For that reason, knowing your overall body composition becomes essential and will help you create a customized training program. Re-testing your body composition every couple of months will help determine if your training program is working and how to make any necessary adjustments. Body composition refers to the breakdown of the human body; it gives you a snapshot of your body’s percentage of fat mass and lean mass. Fat mass includes both subcutaneous and visceral fat. Lean mass includes skeletal muscle mass, bone mass, connective, and organ tissue.  The health data you receive from the body composition analysis gives you a significant advantage that you won’t get with a basic scale. It is answering not only “How much?” but, more importantly, “Of what?” your body is made of. Understanding your body composition on a deeper level will help you strategize an exercise plan to achieve your goals. For example, it may provide insights into whether you need to gain lean muscle mass, lose body fat, or go through a recomposition phase. Working with a qualified nutritionist and personal trainer can help you determine the right approach for you.  Various methods can be used to measure your body composition. Here are the five most common methods of determining your body composition.  This is a noninvasive assessment providing an in-depth analysis of precise health data by measuring fat mass, fat-free mass, total body water, intracellular water, extracellular water, and skeletal muscle mass. Additionally, the Seca mBCA is the best help for early detection of many diseases such as obesity, diabetes, or malnutrition. **Cons:** Medical Grade bioelectrical impedance is not readily available at most testing locations To determine your body composition, including the distribution and how much muscle mass and fat mass you have, the Dexa scan is one of the most accurate tests available. With a margin of error of 1.6%, the DEXA scan gives you precise insight into your health, from knowing your bone density to differentiating your subcutaneous and visceral fat.  **Cons:** Uses X-rays which may be harmful with repeated exposure  This egg-shaped machine uses air displacement to measure your weight and volume to determine body fat and fat-free mass. The Bod Pod offers an accurate and straightforward way to determine your body composition. This is the most common body fat test offered in NYC. **Cons:** Restricted in your movement to get accurate results, invasive (have to take your clothes off), need to repeat the test three times to get accurate results, not widely available to the public. This test uses Calipers in a couple of strategic locations (abdomen, triceps, calf, etc.) to assess the thickness of the skinfold and determine the amount of body fat you have. Since everyone stores the fat in their bodies differently and this test only measures subcutaneous fat, the chance of impacting the accuracy is higher. This test uses water displacement to estimate your body composition. It is the difference between the weight of your body on land and underwater that allows the administrators to calculate your bone density and body fat percentage. This hydrostatic weighing test takes about 15 minutes and is a safe procedure. Before DEXA, hydrostatic weighing was considered the gold standard of body composition assessment. To accurately assess your body composition, the user must get rid of all the reserve air volume in their lungs before pulling themselves underwater. This can be an extremely uncomfortable sensation for some people. **Cons:** Invasive, time-consuming, not easily available. No visceral fat reading.   Don’t be in the 92% of people who made health based New Year’s resolutions and were unsuccessful at achieving their goals. Instead, stop looking at the fixed number of the scale, and find a smarter way of measuring your starting weight and your progress. [Schedule body fat testing](/body-fat-testing) at our Manhattan club. To complete your metabolic health picture, you should also include [Resting Metabolic Rate (RMR)](/metabolic-testing) and [VO2 max](/vo2-max-testing).  [**PRIVATE TRAINING on the border of midtown east & the upper east side**](https://www.google.com/maps/place/Apex+Human+Performance/@40.757637,-73.9704349,17z/data=!3m2!4b1!5s0x89c258e456c48e55:0x51a80a2d2072c68d!4m6!3m5!1s0x89c259345bc70da5:0xf18282ea095959cd!8m2!3d40.757633!4d-73.96786!16s%2Fg%2F11h4b1tvfb?entry=ttu) - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") --- ## URL: https://www.apex-hp.com/the-ultimate-guide-to-finding-a-personal-trainer-in-manhattan ### Title: THE ULTIMATE GUIDE TO FINDING A PERSONAL TRAINER IN MANHATTAN ### Page ID: 5019161 ### Content: ## Location and Budged ## Education, Credentials, and Experience  ## Personality and Compatibility ## Consultation ## Conclusion THE ULTIMATE GUIDE TO FINDING A PERSONAL TRAINER IN MANHATTAN If you’re reading this article, there’s a good chance you’re dissatisfied in some way with the current state of your health and fitness. Perhaps you’re stuck with a few extra pandemic pounds you haven’t been able to lose. Maybe your back hurts when you bend over to pick up your kids. You just returned to the office and you get winded walking up the subway stairs.  Whatever your reason and whatever your goal is - whether it is gaining muscle mass, losing fat, preparing for a thanksgiving half marathon with your in-law’s crazy family, or to live life pain-free - you realize that you need help getting there. You know that joining a gym is the first step but beyond that, you’re unsure what to do.  “What exercises should I do? How many days per week should I train? Do I stretch before or after? What should I eat? How much cardio do I do? And on what equipment? How do I make sure my knee pain doesn’t get worse?” These questions all circle through your head. Feeling overwhelmed and confused, you land on the decision to hire a personal trainer.  Working with a quality personal trainer is an invaluable experience that will reap positive benefits for years to come. However, finding a personal trainer in a saturated market like Manhattan is no easy task. In fact, as of May 2020, there are [16,310 personal trainers in New York](https://www.bls.gov/oes/current/oes399031.htm), most of which are concentrated in the New York City area.  So where do you start? Read on to find out how to find the best personal trainer for you in Manhattan.  The first step to finding the best personal trainer for you in New York City is to do your research on geographic location. If you have a busy schedule and can allocate an hour three times a week to training, you don’t want to spend another hour commuting to and from the facility. Having said that, even if it's tempting to settle for a trainer that’s in your immediate area, you shouldn’t pick one solely based on location. It is likely well worth a small commute to work with the best professionals the city has to offer. Once you’ve narrowed down your location, the next step to consider is the environment you want to train in.  The environment of a big box gym versus a private studio versus your residence is very different. Do you mind if other people are around while you’re training? Do you gain energy and motivation from having others training near you? Or do you prefer a quiet, private space to work on improving yourself? If you’ve never stepped foot in a gym before, having others around you can seem intimidating. Do you want a trainer coming to your home?  Generally, personal trainers that work in big box gyms (crunch, equinox) in New York City are cheaper to hire than those that work in private studios. However, their commission is sales-driven. They will walk the floor engaging with members in order to sell training. While there’s nothing wrong with this, just be aware that these trainers have to fill their roster in order to make money. They play a game of maximum volume to make a profit.  Private health clubs and studios in Manhattan likely have coaches on salary and therefore aren’t compensated based upon sessions performed. Their compensation is based upon their client retention and/or on their level of expertise. While this does not always mean these personal trainers are superior to those that work in box gyms, there’s a good chance their motives may be driven by other factors besides income. Personal trainers that make visits to your residence to train you in your home gym will cost the most out of the three options. Convenience isn’t always cheap.  Alright, so you figured out your ideal training environment, your budget, and how far you’re willing to travel to work with your personal trainer. The next step is to look into the personal trainer’s credentials and education. One of the problems facing the field of personal training is the lack of required licensure to practice. In any other discipline involving individuals' health, such as nursing, medicine, or psychology, practitioners need years of education combined with hands-on experience before being given a license to practice. The best equivalent to a license in the field of personal training is a degree and certification.  The issue is most personal training certifications require nothing more than a weekend of self-study, payment of course fee, and an open book online certification exam. That said, there are a few well regarded certifications to look out for.  Considered as one of the top certifications in the field, a [CSCS](https://www.nsca.com/certification/cscs/cscs-exam-prerequisites/) (certified strength and conditioning specialist) must have a bachelor’s degree to sit for the exam. [ACSM](https://home.pearsonvue.com/acsm) certified exercise physiologists are another highly qualified credential to look out for, requiring both education (a bachelor’s degree in exercise physiology) and experience before receiving certification. Some other notable certifications are NSCA and NASM. Does a college degree mean the personal trainer is adequately qualified? No. But it’s a good place to start. A [2018 report](https://hwm.wisconsin.edu/experience-uw-hwm/online-degree-for-personal-trainers/) showed that 37 percent of all personal trainers have a bachelor’s degree. Four years of study in physiology, anatomy, biochemistry, and biomechanics should be the bare minimum for an individual you entrust with your health.  A great indication that your personal trainer truly loves their field and strives to be an expert at their craft is their completion of a Master’s degree. A Master’s requires an additional two years of specialized study in the field of exercise science, nutrition, or strength and conditioning. These programs are often very intensive and involve both research and practical lab/hands on experience.  So if your trainer has a Master’s degree plus a top certification, there’s a good chance they’re qualified for the job. A personal trainer with a graduate degree demonstrates that they have a true passion for their profession and aren’t just working as a trainer for side cash while trying to make it as an actor in Manhattan.  Once you’ve identified your personal trainer’s certification and education, it’s a good idea to determine if their expertise aligns with your goals. While great coaches and personal trainers have knowledge of all disciplines of training, personal trainers often specialize in different areas. For example, one personal trainer may be an expert at coaching sprinting mechanics and developing endurance training programs while another might be expert at altering body composition to build lean muscle while burning fat. It’s important to select a personal trainer that has ample experience helping clients achieve similar goals as yours. Another factor to consider when looking for a personal trainer is their experience. Just because a personal trainer lists having worked with celebrities or professional athletes on their resume does not mean they’re any better than the trainer that works with the everyday individual.  In fact, oftentimes it is more difficult to coach a working mother of three through a workout than it is to coach an elite athlete through one. What’s more, personal trainers that brand themselves as “celebrity trainers” often charge significantly more per session despite having no additional skill set. Celebrity trainers are a dime a dozen in a city like New York. Make sure the personal trainer’s experience is within a similar population set as you are.  Don’t be afraid to ask your personal trainer how many different facilities they have worked at in the past. While the turnover rate is high in the fitness industry, a personal trainer who bounces around very frequently might be an indication that they’re not sufficiently growing and retaining their clientele base. A trainer with a full roster that has worked at one location for many years is usually a good sign.  Feel free to ask your personal trainer for references and testimonials from previous clients. In fact, go ahead and ask to speak with a current client of theirs to hear their opinion directly. OK so you’ve determined your ideal training location in New York City and you’ve researched the personal trainer’s education and qualifications. What's next? Perhaps one of the most important factors of all is the compatibility between you and the personal trainer.  In order to obtain the best results possible from a training program, you’re going to need to have trust and confidence in your personal trainer. This is someone that you will be spending anywhere from two to four hours with per week. Long-term the most successful personal trainers are not the ones with the best skill set or most impressive physique, but rather the personal trainers that are able to develop deep connections and relationships with their clientele.  Depending on your demeanor, you may prefer a personal trainer with an extremely outgoing personality and militant coaching style that will yell and hype you up for your set. Others prefer the opposite. More introverted individuals may select a personal trainer that calmly coaches them through each exercise without ever raising their voice.  It’s important to realize that just because a personal trainer is very outgoing and motivational does not mean their skill set is the best. At the end of the day, you’re hiring a personal trainer to get results. Do you want someone to yell at you and make you sweat? Or do you want someone who will intelligently design a program to take you from where you are now to where you want to be? Someone who will just make you tired and sore or someone who knows how you make you strong and lean? Someone who pushes you to your absolute limit each session or someone who will ensure you work hard while staying injury and pain-free?  Once you figure out the ideal personality type of your personal trainer, the next step is to move forward and schedule a consultation. So you’ve scheduled a consultation with your prospective personal trainer. It’s time to sit down and get to know each other. Be aware of what they’re doing during the initiation consultation. Are they telling you what they think is best for you? Or are they listening to your goals and what you want to accomplish? Are they actively taking notes on what you’re saying?  This consultation should be a two-way process. An honest personal trainer will not take on a client they don’t believe they can truly help.  What does the personal trainer’s schedule look like? Do they fit you into their schedule where it’s convenient for them or do they find the best time for you with your busy lifestyle? Do they prioritize your time over their own? The last thing you want is to start working with someone only to realize a few months in that you can never make the scheduled appointments.  It’s important to ask your personal trainer how they onboard new clients and what the process looks like. The personal training process should always start with an assessment. If you lack hip internal rotation and have a history of low back pain, there needs to be a plan in place to improve your mobility before jumping into a back squat. Unfortunately, most personal trainers do not properly assess their clients before training begins.  Having said that, be wary of the personal trainer that uses fear during your initial assessment to persuade you into working with them. For example, if the trainer determines your ankle lacks mobility and then informs you that you’re going to injure yourself running if you don’t improve upon it immediately. Or if during an overhead squat assessment you’re unable to squat to depth and they tell you not to squat at all. Rather than focusing on what you cannot do, a good personal trainer will frame everything in terms of what you can do. Humans are not fragile creatures and should not be treated as such.  It’s 2021 and thanks to rapidly evolving technology, there are an incredible amount of testing tools available to make personal training hyper-personalized to you. Without ample data across the board - from body composition analysis, cardiorespiratory fitness (VO2 max), current strength levels, mobility, and orthopedic screens, it’s difficult if not impossible to develop a safe and efficient training program.  Once you’ve gone through a complete assessment, your personal trainer should be able to develop a program based on your goals. A great program will have different phases focused on different outcomes - for instance, general physical preparedness, strength endurance, hypertrophy, power, and so on. A top notch personal trainer will be able to plan out what the next 6-12 months of your program will look like and describe why they chose to make each programming decision.  Personal training is just as much of an art as it is science. While there are fundamental principles that apply to all humans, we are all unique in our psychology, behavior, lifestyle, and circumstances. We all have different temperaments, pain tolerances, and stress capacity. A great personal trainer will take all of these different factors into consideration when designing your training program. At the end of the day, the program that you will adhere to is the best option.  Ask your personal trainer about accountability. While you’re accountable to show up to your training program, the data points initially tested at the start of the program should be retested every 3-6 months to ensure that objective progress is being made. Your personal trainer should feel comfortable being held accountable for your results. They should think like a scientist and make calculated adjustments to your program over time, not just mindlessly bring you through the motions.  Other questions to ask during an initial consultation are their experience working with clientele with injuries, their nutrition knowledge, and if they have a network of physical therapists and health practitioners to refer out to. Great personal trainers will usually have a network of professionals they work closely with should any situation arise outside of their expertise. Once you’ve determined your budget, your ideal training environment, inquired about your personal trainer’s education and expertise and had a consultation with them, go with your gut feeling and give it a shot. The relationship between you and your personal trainer is one that will grow with time. Ideally, you will learn a great deal about exercise science, nutrition, and your own physical abilities through the process of working together.  And if it doesn’t work out, this is Manhattan -- one of the most competitive fitness markets in the world. You should not settle for anything less than the best.  [**PRIVATE TRAINING on the border of midtown east & the upper east side**](https://www.google.com/maps/place/Apex+Human+Performance/@40.757637,-73.9704349,17z/data=!3m2!4b1!5s0x89c258e456c48e55:0x51a80a2d2072c68d!4m6!3m5!1s0x89c259345bc70da5:0xf18282ea095959cd!8m2!3d40.757633!4d-73.96786!16s%2Fg%2F11h4b1tvfb?entry=ttu) - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") --- ## URL: https://www.apex-hp.com/the-science-behind-foam-rolling ### Title: THE SCIENCE BEHIND FOAM ROLLING ### Page ID: 5019169 ### Content: ## Pre-Workout Foam Rolling ## Key Takeaways ## How Does Foam Rolling Work? ## Is Foam Rolling Better Than Stretching? ## Which Foam Roller is Best? ### Smooth Roller ### Grid Surface Roller ### Trigger Point Roller ## When Should you Foam Roll? ## Best Foam Rolling Technique ## Conclusion Next time you exercise, take five minutes to roll out beforehand. Short bouts of foam rolling have been shown to improve performance, mobility, recovery time, arterial function, and reduce the effects of delayed onset muscle soreness (DOMS). Static stretching is the most common form of warm-up before exercise - even though it reduces force production and thereby reduces training performance. Foam rolling is a simple technique that provides immediate improvements without sacrificing performance. Foam Rolling is a variation of self-myofascial release (SMFR); a technique that involves applying pressure to a given muscle group with an external object. SMFR raises the temperature and blood flow within a desired area leading to increased arterial function and acute improvements in flexibility (2,4). The increase in arterial function can improve recovery time and reduce the effects of delayed onset muscle soreness (9,10,11).  While the effects of SMFR have been studied and replicated, the mechanisms responsible are highly debated. The literature for potential mechanisms has been separated into two categories, mechanical and neurophysiological (1). Mechanical mechanisms were the first to be proposed in scientific literature. They theorize that the pressure from SMFR causes physical change in the properties of fascial tissues. Fascia is a connective tissue that is formed by layers of collagen fibers, and surrounds the muscles and organs in the body (1,14). The most commonly proposed mechanisms include fascial adhesions, fluid flow, and myofascial trigger points. The fascial adhesion model proposes different layers of fascia that would normally slide relative to each other begin to stick causing an adhesion. Then the act of SMFR releases the fascial adhesion by moving the tissue through full range of motion under traction (15). In the fluid flow model, researchers suggest “SMFR could increase the pliability of fascial tissues via temporary changes in water content that allow mobilization before the tissue rehydrates” (1, 16). The myofascial trigger point model indicates that SMFR reduces inflammation in the fascia by releasing trigger points and increasing blood flow to the tissue (1). While these proposed mechanisms have not been disproven, they are criticized under the basis that the amount of pressure necessary to cause such structural change would be unachievable. In contrast, neurophysiological mechanisms propose that SMFR has an effect on the body’s nervous system. They include the Golgi reflex arc and mechanoreceptor model. A Golgi tendon organ (GTO) is a receptor found throughout the body where muscle attaches to the tendon. The receptor is responsible for giving feedback to the spinal cord while a muscle is being stretched to prevent overstretching and injury. The Golgi reflex arc model suggests that pressure from SMFR stimulates the GTO decreasing muscular tension (1). The mechanoreceptor model follows a similar path, but instead of stimulating GTO’s, researchers suggest the pressure stimulates mechanoreceptors found in fascial tissue. Mechanoreceptors are found throughout the body in tissue and organs. They respond to physical stimuli such as touch and sound (1). The stimulation causes a down regulation of the central nervous system relieving muscular tension similar to massage therapies.  What does all of this science mean to you? In short, regardless of the mechanism behind why foam rolling works, it’s a simple addition to an exercise routine which has little to no downside while improving performance and recovery. Stretching is another popular form of warming up. While stretching has been shown to improve joint mobility and flexibility, it comes at the expense of force production (2). A study was done comparing the acute effects of foam rolling and static stretching before a workout. The study found that roller massage increased range of motion and force output, while the static stretching group increased range of motion but showed a decrease in force output. The researchers concluded the use of roller massage may be more effective as a warmup for activities that depend on high force production (2). Stretching is still beneficial for your health and movement, but is better placed by itself throughout the day, or following exercise. As foam rolling has become more popular, many different rollers and other implements have become available. Rollers that have multi-level or grid type surfaces have been shown to be more effective than smooth surface rollers. This has been accredited to a greater cause of tissue deformation when compared to smooth rollers (4). Other small implements, such as lacrosse balls have also been introduced as a form of SMFR. These provide a greater ability to apply pressure into trigger points, while the rollers allow for more coverage. Foam rolling at specific times will elicit different responses from the body. Foam rolling before a training session will acutely improve joint range of motion by increasing tissue flexibility, and down regulating Golgi tendon organs (5,6,7,8). Foam rolling immediately after exercise will improve recovery time and reduce soreness in the following days through the increase in arterial function, and stimulation of the nervous system (1,9,10). Short bouts throughout the day will also help to alleviate tight muscles caused by sitting and poor posture. To properly foam roll, focus on a specific muscle group for 1-2 minutes. The amount of pressure should create a tolerable level of discomfort, but never sharp pain. When you remove the pressure, the discomfort should go away immediately. If a tender spot (trigger point) is found while rolling through a muscle, hold on that spot and apply pressure for 30-90 seconds (12,13). Then make small rolls back and forth over that area for another 15 seconds. Repeat this process as needed throughout the entire muscle group. Focus on a particular section of the body based upon the demands of an upcoming session, or individual areas of soreness. Foam rolling is a quick and simple technique that will make you more available to train at a high level. Once you have completed foam rolling, you should consider adding in basic stabilization and strengthening exercises to fully reap the benefits of SMFR. [**PRIVATE TRAINING on the border of midtown east & the upper east side**](https://www.google.com/maps/place/Apex+Human+Performance/@40.757637,-73.9704349,17z/data=!3m2!4b1!5s0x89c258e456c48e55:0x51a80a2d2072c68d!4m6!3m5!1s0x89c259345bc70da5:0xf18282ea095959cd!8m2!3d40.757633!4d-73.96786!16s%2Fg%2F11h4b1tvfb?entry=ttu) - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") 1. **Foam Rolling is better than static stretching prior to exercise** 2. **Choose multi-level surface rollers when possible** 3. **Foam roll before exercise for warm up aid or post exercise for recovery aid** 4. **Apply strong pressure and hold on tender spots for 30 to 90 seconds** --- ## URL: https://www.apex-hp.com/best-oils-to-use-for-cooking-and-baking ### Title: BEST OILS TO USE FOR COOKING AND BAKING ### Page ID: 5019795 ### Content: ## Pre-Workout Foam Rolling ## Key Takeaways ## More About Cooking and Baking Oils ### Avocado Oil ### Coconut Oil ### Olive Oil ## Oil Smoke Points ## Conclusion In this article, we'll uncover the four best oils to cook and bake with that reduce inflammation and boost your overall health. Oils are quite sensitive to light and temperature. An oil at one temperature might be extremely healthy but become extremely unhealthy and inflammatory at another temperature. Since we consume oils on a daily basis it is important to understand how common oils become inflammatory and how to avoid them. Oils are a very common ingredient and used in almost everything we eat. Oils have many health benefits such as providing essential fatty acids, anti-inflammatory properties, and more. Each oil has a smoke point that when reached makes the oil become unstable. Simply put, when an oil becomes unstable it will create an inflammatory response within the body when consumed. Since almost everything we eat on a daily basis is cooked or baked with various oils it becomes important to pay attention to how those oils are affecting our body. The goal is to mitigate inflammation within the body as long term inflammation can lead to almost every disease you can think of. **Below are the top four ingredients to cook and bake with that keep inflammation low and the health benefits high:** ***(1-2 tbsp each meal, no set restrictions):*** has a high smoke point, good for *medium heat* cooking/sautéing. Avocado oil can also be used in baking with a 1:1 ratio swap. It is rich in monounsaturated fatty acids which are good of heart health and rich in vitamin E. ***Tip*:** Look for organic, extra virgin, unrefined and cold-pressed. ***(in moderation, 2 tbsp a day, no more than 3 servings a week):*** Good for cooking at medium to lower temperatures and baking with 1:1 ratio swap. Coconut oil is extracted from coconut meat and is rich in medium-chain fatty acids. ***Tip*:** Look for extra-virgin, cold-pressed, unrefined coconut oil. Coconut oil is higher in saturated fats, so you shouldn’t go overboard here. ***(1-2 tbsp each meal, no set restrictions):*** EVOO is rich in monounsaturated fatty acids and antioxidants. Olive oil is shown to support heart health. Olive oil is best for drizzling over food after preparing as it has a low smoke point. ***Tip*:** EVOO that has a very peppery kick at the back of your throat is a very high quality EVOO and one to stick with. ***(1-2 tbsp a day, limit to daily serving):*** Ghee has a higher smoke point making it good for cooking. It is a clarified butter that is strained of milk and water solids making it free of lactose. ***Tip*:** It does have high amounts of saturated fat which you do not want to exceed more than 10% of total Fat calories. While this article was not an exhaustive review of all the oils out there it at least provides you with a starting point to make sure you are not consuming and creating inflammation on a daily basis. Whether you are battling systemic inflammation or not you should consider incorporating these ingredients and gradually shift to their use permanently. Paying attention to the type of oil you are consuming, cooking, or baking with can be the low hanging fruit that gives you the biggest bang for your buck. For example, if you usually cook with olive oil, swap it out for avocado, ghee, or coconut oil. If you usually use vegetables oils to bake or cook with, swap it out for avocado oil or another oil that has a higher smoke point. Use [the link provided here](https://www.jonbarron.org/diet-and-nutrition/healthiest-cooking-oil-chart-smoke-points) to see a full list of oils and their smoke points. [**PRIVATE TRAINING on the border of midtown east & the upper east side**](https://www.google.com/maps/place/Apex+Human+Performance/@40.757637,-73.9704349,17z/data=!3m2!4b1!5s0x89c258e456c48e55:0x51a80a2d2072c68d!4m6!3m5!1s0x89c259345bc70da5:0xf18282ea095959cd!8m2!3d40.757633!4d-73.96786!16s%2Fg%2F11h4b1tvfb?entry=ttu) - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") 1. **Olive oil is best for after the food is cooked like a garnish. Look for olive oils that are in dark bottles and single origin.** 2. **Avocado oil is the best for cooking and baking. Look for avocado oils that are organic, extra virgin, unrefined and cold-pressed.** 3. **Use high smoke point oils for cooking and baking.** --- ## URL: https://www.apex-hp.com/what-is-the-the-difference-between-simple-and-complex-carbohydrates ### Title: WHAT IS THE THE DIFFERENCE BETWEEN SIMPLE AND COMPLEX CARBOHYDRATES? ### Page ID: 5019910 ### Content: ## The Role of Carbohydrates for our Bodies ## Key Takeaways ## Glycemic Index vs Glycemic Load ### Glycemic Index ### Glycemic Load ## Effects of simple and complex carbohydrates on GI and GL ## Variance of Glycemic Index and Glycemic Load ### Glycemic index & Glycemic load ranges ### Glycemic index & Glycemic load in common foods ## Conclusion WHAT IS THE THE DIFFERENCE BETWEEN SIMPLE AND COMPLEX CARBOHYDRATES? Simple carbohydrates are the easiest and fastest forms of carbohydrates for the body to breakdown and utilize for energy. On the other hand, complex carbohydrates go through a longer breakdown process before they can be utilized for energy. Within the body, carbohydrates circulate in our blood as glucose. The simple and complex carbohydrates we eat have an effect on the concentration of circulating glucose. The body constantly needs to regulate glucose concentration. If the body is unable to regulate glucose concentrations effectively, diseases like type II diabetes and obesity occur. Glycemic index is a ranking of foods based on their measured blood glucose response compared with a reference food. The GI is defined as the increase in blood glucose level above the baseline which is the fasted state. The rise in blood glucose from baseline level is measured during a 2-hour period following the consumption of 50 grams of a test food carbohydrate. The glycemic load is another method used to categorize foods by their effect on blood glucose levels. It is believed that GL provides a better indication of food choices because it takes into account the total quantity and quality of carbohydrates rather than a 50 gram portion of food. The GL is calculated by multiplying the GI of a food by the grams of carbohydrate per serving size. The higher the GL, the greater the expected increase in blood glucose. The body constantly needs to regulate glucose concentration. If the body is unable to regulate glucose concentrations effectively, diseases like type II diabetes and obesity occur. In order for our body to regulate glucose concentration our muscles and fat cells need to be able to take in the glucose to be utilized for energy. This requires a facilitator known as insulin, which is produced by the pancreas and transports glucose into muscle and fat cells for use. This is where knowing the difference between simple and complex carbohydrates becomes important. In general, *simple* carbohydrates are considered *High-GI* foods because they are digested quickly and will create a sharp increase in blood glucose. As a result, the pancreas rapidly releases insulin to meet the glucose demand. However, *complex* carbohydrates are considered *Low-GI* foods because they are broken down more slowly and released steadily into the bloodstream without causing a sharp increase or decrease in blood glucose. As a result, the pancreas releases a steady supply of insulin. Therefore, the foods with a lower GI will have a slower more sustained release of glucose (reduced need for insulin). Whereas, foods with a higher GI will have a larger and more immediate spike in glucose (increased need for insulin). This is important to understand because if you continually eat simple carbohydrates that cause a rapid spike followed by a rapid fall of glucose in your system then the body will eventually become desensitized and produce less insulin. This then causes high amounts of glucose to circulate within the blood and eventually leads to type II diabetes, obesity, metabolic syndrome, cancer, and much more! It is important to distinguish between what foods constitute simple and complex carbohydrates. In general, simple carbohydrates will have a higher GI compared to complex carbohydrates. An example list of foods and the corresponding GI and GL numbers is shown below. Additionally, the GI and GL of a given food will differ. For example, you will notice there is a stark difference in the GI of carrots compared to GL. This is because a half-cup of carrots is only 6 grams of carbohydrates. Research tells us that the long-term consumption of a diet with a relatively high GL is associated with an increased risk of obesity, type II diabetes and coronary heart disease. There a many factors that will cause variations in the glycemic response from person to person. For example, the amount of carbohydrates in the meal, if the meal includes fiber, protein, and fat, what the previous meal was composed of, timing of the meal, physical activity level, choice of food, and glucose tolerance of the individual. Physical activity significantly changes how the body will utilize glucose and it is often recommended to eat simple carbohydrates that have a higher GI around exercise (before & after) so the body can quickly utilize the glucose for energy. A meal that does not have a lot of carbohydrates will generally not have a dramatic glycemic response. Likewise, a meal that has fiber, protein, and fat will induce a slower glycemic response because these nutrients act like a buffer to the breakdown of glucose. In all, the focus should be on consistently eating foods with a lower GL. In other words, eat carbohydrates that are more complex with a lower GL with most daily meals and eat simple carbohydrates with a higher GI mainly around physical activity (2-4 hours before & after). Limit simple carbohydrates outside of that. [**PRIVATE TRAINING on the border of midtown east & the upper east side**](https://www.google.com/maps/place/Apex+Human+Performance/@40.757637,-73.9704349,17z/data=!3m2!4b1!5s0x89c258e456c48e55:0x51a80a2d2072c68d!4m6!3m5!1s0x89c259345bc70da5:0xf18282ea095959cd!8m2!3d40.757633!4d-73.96786!16s%2Fg%2F11h4b1tvfb?entry=ttu) - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") 1. **Many factors will cause variations in the glycemic response from person to person.** 2. **Physical activity significantly changes how the body will utilize glucose.** 3. **The overall focus should be on consistently eating foods with a lower glycemic load (GL).** --- ## URL: https://www.apex-hp.com/three-supplements-backed-by-science-to-improve-performance ### Title: THREE SUPPLEMENTS BACKED BY SCIENCE TO IMPROVE PERFORMANCE ### Page ID: 5019987 ### Content: ## The Role of Carbohydrates for our Bodies ## Key Takeaways ## Glycemic Index vs Glycemic Load ### Glycemic Index ### Glycemic Load ## Effects of simple and complex carbohydrates on GI and GL ## Variance of Glycemic Index and Glycemic Load ### Glycemic index & Glycemic load ranges ### Glycemic index & Glycemic load in common foods ## Conclusion THREE SUPPLEMENTS BACKED BY SCIENCE TO IMPROVE PERFORMANCE Simple carbohydrates are the easiest and fastest forms of carbohydrates for the body to breakdown and utilize for energy. On the other hand, complex carbohydrates go through a longer breakdown process before they can be utilized for energy. Within the body, carbohydrates circulate in our blood as glucose. The simple and complex carbohydrates we eat have an effect on the concentration of circulating glucose. The body constantly needs to regulate glucose concentration. If the body is unable to regulate glucose concentrations effectively, diseases like type II diabetes and obesity occur. Glycemic index is a ranking of foods based on their measured blood glucose response compared with a reference food. The GI is defined as the increase in blood glucose level above the baseline which is the fasted state. The rise in blood glucose from baseline level is measured during a 2-hour period following the consumption of 50 grams of a test food carbohydrate. The glycemic load is another method used to categorize foods by their effect on blood glucose levels. It is believed that GL provides a better indication of food choices because it takes into account the total quantity and quality of carbohydrates rather than a 50 gram portion of food. The GL is calculated by multiplying the GI of a food by the grams of carbohydrate per serving size. The higher the GL, the greater the expected increase in blood glucose. The body constantly needs to regulate glucose concentration. If the body is unable to regulate glucose concentrations effectively, diseases like type II diabetes and obesity occur. In order for our body to regulate glucose concentration our muscles and fat cells need to be able to take in the glucose to be utilized for energy. This requires a facilitator known as insulin, which is produced by the pancreas and transports glucose into muscle and fat cells for use. This is where knowing the difference between simple and complex carbohydrates becomes important. In general, *simple* carbohydrates are considered *High-GI* foods because they are digested quickly and will create a sharp increase in blood glucose. As a result, the pancreas rapidly releases insulin to meet the glucose demand. However, *complex* carbohydrates are considered *Low-GI* foods because they are broken down more slowly and released steadily into the bloodstream without causing a sharp increase or decrease in blood glucose. As a result, the pancreas releases a steady supply of insulin. Therefore, the foods with a lower GI will have a slower more sustained release of glucose (reduced need for insulin). Whereas, foods with a higher GI will have a larger and more immediate spike in glucose (increased need for insulin). This is important to understand because if you continually eat simple carbohydrates that cause a rapid spike followed by a rapid fall of glucose in your system then the body will eventually become desensitized and produce less insulin. This then causes high amounts of glucose to circulate within the blood and eventually leads to type II diabetes, obesity, metabolic syndrome, cancer, and much more! It is important to distinguish between what foods constitute simple and complex carbohydrates. In general, simple carbohydrates will have a higher GI compared to complex carbohydrates. An example list of foods and the corresponding GI and GL numbers is shown below. Additionally, the GI and GL of a given food will differ. For example, you will notice there is a stark difference in the GI of carrots compared to GL. This is because a half-cup of carrots is only 6 grams of carbohydrates. Research tells us that the long-term consumption of a diet with a relatively high GL is associated with an increased risk of obesity, type II diabetes and coronary heart disease. There a many factors that will cause variations in the glycemic response from person to person. For example, the amount of carbohydrates in the meal, if the meal includes fiber, protein, and fat, what the previous meal was composed of, timing of the meal, physical activity level, choice of food, and glucose tolerance of the individual. Physical activity significantly changes how the body will utilize glucose and it is often recommended to eat simple carbohydrates that have a higher GI around exercise (before & after) so the body can quickly utilize the glucose for energy. A meal that does not have a lot of carbohydrates will generally not have a dramatic glycemic response. Likewise, a meal that has fiber, protein, and fat will induce a slower glycemic response because these nutrients act like a buffer to the breakdown of glucose. In all, the focus should be on consistently eating foods with a lower GL. In other words, eat carbohydrates that are more complex with a lower GL with most daily meals and eat simple carbohydrates with a higher GI mainly around physical activity (2-4 hours before & after). Limit simple carbohydrates outside of that. [**PRIVATE TRAINING on the border of midtown east & the upper east side**](https://www.google.com/maps/place/Apex+Human+Performance/@40.757637,-73.9704349,17z/data=!3m2!4b1!5s0x89c258e456c48e55:0x51a80a2d2072c68d!4m6!3m5!1s0x89c259345bc70da5:0xf18282ea095959cd!8m2!3d40.757633!4d-73.96786!16s%2Fg%2F11h4b1tvfb?entry=ttu) - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") 1. **Many factors will cause variations in the glycemic response from person to person.** 2. **Physical activity significantly changes how the body will utilize glucose.** 3. **The overall focus should be on consistently eating foods with a lower glycemic load (GL).** --- ## URL: https://www.apex-hp.com/the-importance-of-muscle-quality-in-aging ### Title: The Importance of Muscle Quality in Aging ### Page ID: 6056567 ### Content: Maintaining muscle quality as we age transcends mere strength; it is pivotal for a healthier, more autonomous lifestyle.  As we journey through life, our muscles naturally diminish in strength and mass, a phenomenon known as sarcopenia. This process, initiating as early as our 30s and accelerating post-50s, impacts more than just physical prowess. It influences balance, metabolic health, and overall quality of life, underscoring the importance of muscle maintenance for mobility independence and minimizing fall and fracture risks prevalent in older adults (Rosenberg, 1997). Muscle quality refers to the strength that a muscle has relative to its size. As people age, muscle mass decreases, and muscle quality also declines. Recent evidence suggests that muscle quality, reflecting the muscle's functional capacity rather than its size, may be more relevant to functional outcomes in aging (Naomi et al., 2021). This is due to changes in muscle composition, including a reduction in type II (fast-twitch) muscle fibers, which are paramount for power and strength due to their capability for quick, forceful contractions. Aging leads to a decrease in the number and size of these fibers, directly impacting muscle power (Clark & Manini, 2008) and increasing fat infiltration within muscles.  Fat infiltration within muscles exacerbates the decline in muscle quality, affecting muscle function and metabolism. This process, where fat deposits accumulate within and between muscle fibers, diminishes muscle strength and raises the risk of metabolic disorders such as insulin resistance (Hamrick et al., 2016). Optimal protein intake, especially from essential amino acids, is vital for muscle health, supporting mass, strength, and functionality in older adults. The recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of body weight per day. However, research suggests older adults may benefit from up to 1.2 grams per kilogram to support muscle health (Bauer et al., 2013). Additionally, incorporating vitamin D, whey protein, and essential amino acids with exercise can improve muscle health in sarcopenic elders (Baum et al., 2016). Resistance training stands out as the most effective countermeasure against muscle quality decline, with evidence showing significant benefits for individuals, even those over 60 (Liu & Latham, 2009). Such activities, like weight lifting, bodyweight exercises, and resistance band workouts, can make a difference. Keeping a consistent resistance training routine at least twice weekly is paramount for maintaining muscle quality. In addition to resistance training, older adults should also focus on aerobic and high-intensity exercise to maintain and improve mitochondrial function and bolster antioxidant defenses, which are critical for muscle maintenance and overall health. Beyond exercise and diet, sufficient sleep, stress management, and hydration are crucial in muscle repair and upkeep. During sleep, the body enters a recovery phase, releasing growth hormones that stimulate muscle repair and tissue growth. This deep rest period is essential for repairing the microtears in muscle fibers that occur during exercise, allowing them to grow back stronger. Sleep also replenishes energy stores and reduces inflammation, both critical to optimal muscle function. Without adequate sleep, the body struggles to recover fully, leading to an increased risk of injury, reduced muscle performance, and slower gains in strength and endurance. Stress management is another crucial element in maintaining muscle health. Chronic stress triggers the release of cortisol, a hormone that can inhibit muscle repair by breaking down proteins in muscle tissue. High cortisol levels can also impair the body's ability to absorb nutrients effectively, reducing the benefits of a well-balanced diet. Incorporating stress-relief techniques such as meditation, deep breathing exercises, or even light physical activity can lower cortisol levels, helping to protect muscle tissue and promote overall recovery. Lastly, staying hydrated ensures that muscles receive the necessary nutrients and electrolytes, supporting muscle contraction, repair, and growth. Dehydration can lead to muscle cramps, fatigue, and impaired recovery, making hydration essential for sustaining muscle health and performance. Fostering muscle quality with age is indispensable for metabolic health, autonomy, and quality of life. Despite natural aging effects on muscle, resistance training and proper nutrition can significantly counter these changes. It is imperative to prioritize muscle health for enduring strength, function, and a vibrant life ahead. Investing in muscle quality today equates to investing in future health and independence. Regular resistance training, adequate protein consumption, and a healthy lifestyle are fundamental to preserving muscle strength and function with age.  Want to know where your muscle quality stands? **Book a** [**Force Plate analysis**](https://www.apex-hp.com/health-test-schedule) **today, or contact us to learn more!** American College of Sports Medicine. (2009). American College of Sports Medicine position stand. Exercise and physical activity for older adults. Medicine & Science in Sports & Exercise, 41(7), 1510-1530. https://doi.org/10.1249/mss.0b013e3181a0c95c Clark, B. C., & Manini, T. M. (2008). Sarcopenia ≠ Dynapenia, *The Journals of Gerontology:* *Series A*, *63*(8), 829–834. https://doi.org/10.1093/gerona/63.8.829 Bauer, J., Biolo, G., Cederholm, T., Cesari, M., Cruz-Jentoft, A. J., Morley, J. E., Phillips, S., . . . Boirie, Y. (2013). Evidence-based recommendations for optimal dietary protein intake in older people: A position paper from the PROT-AGE study group. *JAMDA*, *14*(8), 542-559. https://doi.org/10.1016/j.jamda.2013.05.021 Baum, J. I., Kim, I. Y., & Wolfe, R. R. (2016). Protein Consumption and the Elderly: What Is the Optimal Level of Intake? *Nutrients*, *8*(6), 359. https://doi.org/10.3390/nu8060359 Hairi, N.N., Cumming, R.G., Naganathan, V., Handelsman, D.J., Le Couteur, D.G., Creasey, H., ... and Seibel, M.J. (2010). Loss of muscle strength, mass (sarcopenia), and quality (specific force) and its relationship with functional limitation and physical disability: The Concord Health and Ageing in Men Project. Journal of the American Geriatrics Society, 58(11), 2055-2062. https://doi.org/10.1111/j.1532-5415.2010.03145.x Hamrick, M. W., McGee-Lawrence, M. E., & Frechette, D. M. (2016). Fatty Infiltration of Skeletal Muscle: Mechanisms and Comparisons with Bone Marrow Adiposity. *Frontiers in endocrinology*, *7*(69). https://doi.org/10.3389/fendo.2016.00069 Liu, C. J., & Latham, N. K. (2009). Progressive resistance strength training for improving physical function in older adults. *The Cochrane database of systematic reviews*, *2009*(3), CD002759. https://doi.org/10.1002/14651858.CD002759.pub2 Naimo, M. A., Varanoske, A. N., Hughes, J. M., & Pasiakos, S. M. (2021). Skeletal Muscle Quality: A Biomarker for Assessing Physical Performance Capabilities in Young Populations. *Frontiers in physiology*, *12*, 706699. https://doi.org/10.3389/fphys.2021.706699 Rosenberg, I.H. (1997). Sarcopenia: Origins and clinical relevance. Journal of Nutrition, 127(5), 990S-991S. https://doi.org/10.1093/jn/127.5.990s Srikanthan, P., & Karlamangla, A. S. (2014). Muscle mass index as a predictor of longevity in older adults. *The American journal of medicine*, *127*(6), 547–553. https://doi.org/10.1016/j.amjmed.2014.02.007 [**PRIVATE TRAINING on the border of midtown east & the upper east side**](https://www.google.com/maps/place/Apex+Human+Performance/@40.757637,-73.9704349,17z/data=!3m2!4b1!5s0x89c258e456c48e55:0x51a80a2d2072c68d!4m6!3m5!1s0x89c259345bc70da5:0xf18282ea095959cd!8m2!3d40.757633!4d-73.96786!16s%2Fg%2F11h4b1tvfb?entry=ttu) - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - Prevent Sarcopenia: Regular resistance training can significantly slow down the muscle loss associated with aging (American College of Sports Medicine, 2009). - Metabolic Health: Strong muscles help maintain a healthy metabolism, manage weight, and reduce the risk of type 2 diabetes (Srikanthan & Karlamangla, 2011). - Quality of Life: Muscle strength is linked to improved mobility and independence, contributing to a better quality of life as we age (Hairi et al., 2010). --- ## URL: https://www.apex-hp.com/different-types-of-muscle-loss-in-older-adults ### Title: Different Types of Muscle Loss in Older Adults ### Page ID: 6077462 ### Content: Muscle loss, also known as muscle atrophy, is a prevalent issue that tends to occur as people age, making it a significant concern in aging and health. Muscle loss involves the reduction of muscle mass and strength, which can significantly impact a person's ability to perform everyday activities, such as walking, lifting, and even eating. This is why understanding and addressing muscle loss is crucial.  As individuals age, a natural decline in muscle mass occurs, primarily driven by the shrinking and losing of individual muscle fibers. This process is compounded by anabolic resistance, a condition where the body becomes less efficient at synthesizing new muscle tissue, even with adequate nutrition and regular exercise (Wilkinson et al., 2018). Anabolic resistance makes it harder for muscles to regenerate and grow after being stressed, gradually reducing muscle mass and strength over time. This decline is often more pronounced in older adults, as their bodies struggle to efficiently process protein and repair muscle fibers despite engaging in muscle-strengthening activities and maintaining a protein-rich diet. Anabolic resistance is influenced by various factors, including hormonal changes, reduced physical activity, and increased inflammation, all of which impair the muscle-building response. While resistance training and proper nutrition remain crucial in mitigating this decline, they may be less effective in younger individuals. To combat anabolic resistance, strategies like increasing protein intake, engaging in higher-intensity strength training, and incorporating regular physical activity throughout the day can help slow the progression of muscle fiber loss and maintain muscle mass for longer. Another factor contributing to muscle loss is the deterioration of motor units, the nerves that connect to and control muscles. As motor units become disconnected, the affected muscles may lose their ability to function correctly, leading to weakness and atrophy. This disconnection often triggers a remodeling process within the muscles, where some fibers are absorbed or replaced, further accelerating muscle loss (Wilkinson et al., 2018). The loss of neural connections reduces the ability to engage muscles fully during movement or exercise, making it harder to maintain strength and muscle mass over time. This process highlights the importance of neuromuscular health in preserving muscle function as individuals age. Muscle loss can occur for various reasons, each with distinct underlying causes and effects. Starvation-related muscle loss is a direct result of inadequate protein and calorie intake, leading the body to break down both fat and muscle tissue for energy. This type of muscle wasting is common in severe malnutrition or eating disorders, where the body lacks sufficient nutrients to sustain muscle mass, causing a progressive reduction in both muscle size and strength (Thomas, 2007). Without adequate protein, the body struggles to repair and rebuild muscle fibers, accelerating the decline in muscle function. Sarcopenia, on the other hand, is a natural, age-related muscle loss that typically begins around middle age and worsens as people grow older. This condition is marked by a gradual reduction in the number and size of muscle fibers, particularly type IIa fibers, which are responsible for fast, powerful movements (Thomas, 2007). The loss of these fibers contributes to diminished strength, balance, and mobility, increasing the risk of falls and frailty in older adults. Although sarcopenia is a normal part of aging, factors like reduced physical activity, hormonal changes, and anabolic resistance exacerbate the decline. Cachexia represents a more severe and pathological form of muscle wasting, often associated with chronic illnesses such as cancer, heart failure, or chronic obstructive pulmonary disease (COPD). Unlike sarcopenia, which progresses gradually, cachexia leads to rapid and profound loss of muscle mass and weight, significantly affecting a person’s quality of life and ability to function. This condition is characterized by metabolic changes that cause the body to break down muscle at an accelerated rate, often despite adequate nutritional intake (Thomas, 2007). Cachexia is particularly challenging to manage, as it can resist nutritional interventions, requiring more comprehensive treatment approaches to slow its progression. Understanding the differences between these types of muscle loss is not just important; it's empowering. It can help find the proper treatment and improve a person's quality of life. Knowing the specific cause can make it easier to address the muscle loss effectively, giving hope and control to those affected. How much muscle mass do you have? You can book a [Body Composition Analysis](https://www.apex-hp.com/health-test-schedule) today to find out! Wilkinson, D., Piasecki, M., & Atherton, P. (2018). The age-related loss of skeletal muscle mass and function: Measurement and physiology of muscle fiber atrophy and muscle fiber loss in humans. *Ageing Research Reviews*, 47, 123 - 132. https://doi.org/10.1016/j.arr.2018.07.005. Thomas, D. (2007). Loss of skeletal muscle mass in aging: examining the relationship of starvation, sarcopenia, and cachexia. *Clinical nutrition*, 26 4, 389-99. https://doi.org/10.1016/J.CLNU.2007.03.008. [**PRIVATE TRAINING on the border of midtown east & the upper east side**](https://www.google.com/maps/place/Apex+Human+Performance/@40.757637,-73.9704349,17z/data=!3m2!4b1!5s0x89c258e456c48e55:0x51a80a2d2072c68d!4m6!3m5!1s0x89c259345bc70da5:0xf18282ea095959cd!8m2!3d40.757633!4d-73.96786!16s%2Fg%2F11h4b1tvfb?entry=ttu) - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - Starvation-related muscle loss happens when there's insufficient protein and energy intake. - Sarcopenia is the term for muscle loss that occurs naturally with age. - Cachexia is a more severe form of muscle wasting that occurs with certain diseases like cancer. --- ## URL: https://www.apex-hp.com/study-review-the-impact-of-velocity-based-training-on-load-velocity-relationships-in-leg-press-and-chest-press-for-older-persons ### Title: Study Review: The Impact of Velocity-Based Training For Older Persons ### Page ID: 6108225 ### Content: Calaway, C. P., Mishra, S., Parrino, R., Martinez, K. M., Mann, J. B., & Signorile, J. F. (2024). The Impact of Velocity-Based Training on Load-Velocity Relationships in Leg Press and Chest Press for Older Persons. *The Journal of Strength and Conditioning Research*, *38*(6), 1136-1143. [https://doi.org/10.1519/jsc.0000000000004750](https://doi.org/10.1519/jsc.0000000000004750) As we age, older adults often experience declines in strength and power. However, exercise can help mitigate these declines. A recent study focused on older adults has examined the effects of velocity-based training (VBT) on strength and power in this population. The findings suggest that VBT can significantly improve neuromuscular performance and address age-related declines in older adults. By tailoring exercise regimens based on velocity thresholds, VBT has the potential to enhance gains in muscular power and functional capability in this population. This study contributes to our understanding of the impact of VBT on performance in older adults. It highlights the importance of considering these findings when designing exercise programs for this demographic. Velocity-based training (VBT) is a unique resistance training method that stands out from traditional approaches. It uses velocity thresholds to guide and individualize training progressions, shifting the focus from the amount of weight lifted (load) to the speed or velocity of the exercise. ​ This innovative approach aims to optimize training outcomes and target specific adaptations or deficiencies by monitoring and manipulating movement velocity. In VBT, load-velocity (LV) profiles are established for each exercise. ​ These profiles are developed through power testing, where loads within the 0-100% range are used to measure force and velocity. ​ The LV profiles can be graphically represented, allowing for the identification of deficits in force or velocity that may be limiting power production. ​ Based on the LV profiles, individuals can be categorized into velocity-deficit (VD) or force-deficit (FD) groups. ​ Those with a velocity deficit have limitations in speed of movement, while those with a force deficit have limitations in force production. ​ The training program is then tailored to address these specific deficits. During VBT sessions, individuals perform exercises while aiming to maintain prescribed velocity thresholds. ​ These thresholds are typically a percentage of peak power (PP) achieved during power testing. ​ If the velocity drops below the threshold, it indicates fatigue or inability to generate sufficient power, and the set is terminated. ​ Conversely, the set is considered successful if the velocity remains above the threshold. By precisely adjusting the load based on the ability to maintain the prescribed velocity threshold, VBT offers a highly individualized progression and optimization of training stimulus. ​ This approach can significantly enhance maximal strength, peak power, and the percentage load at which peak power is achieved, ultimately boosting performance in specific exercises and movements. This individualized approach of VBT ensures that each older adult's unique needs and capabilities are considered, fostering a sense of inclusivity and personalization in their fitness journey. ​Want to learn what force you can produce? [Schedule a Force Plate Analysis today](https://www.apex-hp.com/health-test-schedule), or contact us to learn more. [**PRIVATE TRAINING on the border of midtown east & the upper east side**](https://www.google.com/maps/place/Apex+Human+Performance/@40.757637,-73.9704349,17z/data=!3m2!4b1!5s0x89c258e456c48e55:0x51a80a2d2072c68d!4m6!3m5!1s0x89c259345bc70da5:0xf18282ea095959cd!8m2!3d40.757633!4d-73.96786!16s%2Fg%2F11h4b1tvfb?entry=ttu) - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") 1. The participants in the study ranged from 64 to 88. ​They were independent-living older adults. ​ 2. The study investigated the impact of velocity-based training (VBT) on chest press and leg press maximal strength, peak power, and the percentage load where peak power was achieved (%1RMPP) in older adults. ​ 3. Subjects were assigned to either a velocity-deficit (VD) group or a force-deficit (FD) group based on their load-velocity (LV) curves. ​ 4. Significant improvements were observed in leg press 1RM and chest press peak power after three months of VBT. ​ 5. The study found that VBT effectively shifted the %1RMPP in the leg press groups, indicating improved power production at specific areas of the LV curve. ​ 6. These findings have implications for targeting power improvements in older adults and should be considered by healthcare providers and trainers when designing exercise programs to counter age-related declines. ​ 1. It's important to note that the study had a relatively small sample size, with only 29 subjects participating. This could potentially limit the generalizability of the findings, and further research with larger sample sizes is needed to confirm these results. 2. The study did not find significant changes in chest press 1RM or %1RMPP for either exercise, suggesting that VBT may have varying effects on different muscle groups. ​ 3. The study did not compare different velocity-based thresholds; only a 10% threshold was examined. ​ Further research is needed to determine the optimal velocity loss threshold for older adults. ​ 4. The study focused on healthy older adults and did not include individuals with specific health conditions or mobility limitations. The applicability of VBT to these populations may require further investigation. 1. Velocity-based training can be an effective method for improving strength and power in older adults. ​ 2. Practitioners can target specific deficiencies and adaptations by individualizing exercise regimens based on load-velocity profiles. ​ 3. Monitoring velocity during training sessions and adjusting loads based on the ability to maintain prescribed velocity thresholds can optimize training outcomes. 4. VBT can be implemented using pneumatic resistance machines. Training sessions are conducted three times weekly for 12 weeks. --- ## URL: https://www.apex-hp.com/does-metformin-improve-longevity ### Title: Does Metformin Improve Longevity? ### Page ID: 6142719 ### Content: #### **Top Line:** #### **Why It Matters:** #### **Key Takeaways:** #### **Conclusion:** Metformin, a drug commonly prescribed for diabetes, has attracted significant attention for its potential anti-aging properties. While it may extend lifespan in some organisms, the main benefit lies in its ability to improve health span by reducing the risk of age-related diseases and promoting overall metabolic health. As people live longer, the challenge of maintaining good health into old age becomes increasingly important. Metformin offers a potential intervention not just for managing diabetes but also for enhancing longevity and improving quality of life by reducing the risks associated with aging. Understanding its mechanisms and effects can profoundly affect public health and aging-related research. Metformin, one of the most widely used drugs for type 2 diabetes, has garnered interest for its potential anti-aging effects. Beyond its glucose-lowering properties, research has shown that metformin may influence longevity pathways, leading scientists to explore whether it can extend lifespan and improve overall health in aging individuals. This article reviews current evidence from animal models, human studies, and cellular research to examine the effects metformin can have on longevity. Metformin affects several critical pathways known to be linked with aging and longevity. For example, it increases the expression of SIRT1, a protein involved in regulating stress responses and metabolism, which has been linked to increased lifespan in animals. Additionally, metformin reduces activity in the mTOR pathway, a critical regulator of cell growth and aging. Overactive mTOR signaling has been associated with accelerated aging and cancer. By reducing mTOR activity, metformin mimics some of the benefits of calorie restriction, which is known to extend lifespan in various species. In prediabetic humans, metformin has been shown to improve metabolic markers, such as insulin sensitivity and plasma glucose levels, while also modifying longevity-associated pathways. In animal studies, particularly in mice, metformin has been observed to mimic the beneficial effects of calorie restriction by enhancing mitochondrial function and reducing oxidative damage. Studies on model organisms, such as mice and *Caenorhabditis elegans*, reveal mixed results regarding metformin’s ability to extend lifespan. Some studies show significant lifespan extension, especially when treatment begins early in life, whereas others fail to find a clear effect. In *C. elegans*, for example, metformin extends lifespan by promoting mitohormesis, a process where mild oxidative stress triggers adaptive responses that ultimately protect the organism from more severe stress. However, these effects appear context-dependent, with factors like the organism’s diet, genetic background, and environmental conditions influencing outcomes. Metformin’s potential anti-aging properties are linked to its ability to activate AMPK, a crucial energy sensor that regulates cellular metabolism. AMPK activation by metformin improves glucose uptake, increases fatty acid oxidation, and enhances mitochondrial function. More importantly, AMPK promotes autophagy, the process by which cells remove damaged components and regenerate, vital for maintaining cellular health and longevity. Another critical mechanism is the reduction of oxidative stress. Aging is closely tied to oxidative damage caused by reactive oxygen species (ROS). Metformin reduces ROS production by improving mitochondrial efficiency and upregulating antioxidant defense pathways, such as the Nrf2-GPx7 pathway. Nrf2 is a transcription factor that regulates the expression of antioxidant genes, while GPx7 (glutathione peroxidase 7) is an enzyme that helps neutralize harmful ROS. This protects cells from damage and delays the aging process at a cellular level. While metformin does not consistently extend lifespan across all studies, it appears to have a more reliable effect on improving healthspan—the period of life spent in good health. By reducing the incidence of age-related diseases such as diabetes, cardiovascular disease, and cancer, metformin helps individuals live healthier lives even if their overall lifespan isn’t significantly extended. In animal models, metformin-treated mice showed a delay in the onset of diseases typically associated with aging, indicating that the drug’s primary benefit may be enhancing quality of life rather than merely prolonging it. Metformin has been shown to delay cellular aging in human cellular models by enhancing the body’s antioxidant defenses. It upregulates pathways that help cells resist oxidative stress and delays the process of cellular senescence, a state where cells stop dividing and accumulate damage. These findings suggest that metformin may help maintain cellular health, potentially reducing the effects of aging at the molecular level. While the evidence for metformin’s ability to extend lifespan is mixed, its effects on health span are more consistently positive. Metformin enhances metabolic health, reduces oxidative stress, and delays the onset of age-related diseases, contributing to longer periods of healthy living. Its influence on key longevity pathways, including SIRT1, mTOR, and AMPK, supports its potential as an anti-aging intervention. However, further research, particularly long-term human clinical trials, is needed to determine whether metformin can reliably extend human lifespan. [**PRIVATE TRAINING on the border of midtown east & the upper east side**](https://www.google.com/maps/place/Apex+Human+Performance/@40.757637,-73.9704349,17z/data=!3m2!4b1!5s0x89c258e456c48e55:0x51a80a2d2072c68d!4m6!3m5!1s0x89c259345bc70da5:0xf18282ea095959cd!8m2!3d40.757633!4d-73.96786!16s%2Fg%2F11h4b1tvfb?entry=ttu) - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - **Longevity Pathways in Humans and Animals:** Metformin affects key metabolic pathways like sirtuin 1 (SIRT1) and the mammalian target of rapamycin mTOR, which is associated with longevity. It mimics the benefits of calorie restriction, improving insulin sensitivity and reducing oxidative stress in humans and animals [1](https://doi.org/10.1016/j.numecd.2015.03.007), [4](https://doi.org/10.1038/ncomms3192), [7](https://doi.org/10.1371/journal.pone.0008758), 10. - **Heterogeneous Effects in Model Organisms:** Metformin has mixed results in animal studies, showing benefits mainly when started early in life. Some studies have observed lifespan extension, but it is not universal across all models 2, 4, 5, [7](https://doi.org/10.1371/journal.pone.0008758). - **Mechanisms of Action:** Metformin improves metabolic health by activating AMP-activated protein kinase (AMPK), reducing oxidative stress, and promoting mitochondrial function, which helps delay the aging processes [4](https://doi.org/10.1038/ncomms3192), [5](https://doi.org/10.1073/pnas.1321776111), [6](https://doi.org/10.1111/acel.12765), [7](https://doi.org/10.1371/journal.pone.0008758). - **Healthspan Over Lifespan:** Metformin consistently improves health span by lowering the risk of age-related diseases such as cardiovascular disease and cancer, even if it doesn’t always extend lifespan [3](https://doi.org/10.3389/fendo.2021.718942), [8](https://doi.org/10.4161/cc.7.17.6625), [9](https://doi.org/10.1016/j.cmet.2016.05.011), [10](https://doi.org/10.1016/j.diabet.2020.09.009). - **Human Cellular Studies:** In vitro studies show that metformin delays cellular aging by enhancing antioxidant pathways and improving stress responses, offering insight into its potential anti-aging effects [6](https://doi.org/10.1111/acel.12765). 1. Kreutzenberg, S., Ceolotto, G., Cattelan, A., Pagnin, E., Mazzucato, M., Garagnani, P., Borelli, V., Bacalini, M., Franceschi, C., Fadini, G., & Avogaro, A. (2015). Metformin improves putative longevity effectors in peripheral mononuclear cells from subjects with prediabetes. A randomized controlled trial.. *Nutrition, metabolism, and cardiovascular diseases : NMCD*, 25 7, 686-93. https://doi.org/10.1016/j.numecd.2015.03.007. 2. Parish, A., & Swindell, W. (2022). Metformin has heterogeneous effects on model organism lifespans and is beneficial when started at an early age in Caenorhabditis elegans: A systematic review and meta‐analysis. *Aging Cell*, 21. https://doi.org/10.1111/acel.13733. 3. Mohammed, I., Hollenberg, M., Ding, H., & Triggle, C. (2021). A Critical Review of the Evidence That Metformin Is a Putative Anti-Aging Drug That Enhances Healthspan and Extends Lifespan. *Frontiers in Endocrinology*, 12. https://doi.org/10.3389/fendo.2021.718942. 4. Martín-Montalvo, A., Mercken, E., Mitchell, S., Palacios, H., Mote, P., Scheibye-Knudsen, M., Gomes, A., Ward, T., Minor, R., Blouin, M., Schwab, M., Pollak, M., Zhang, Y., Yu, Y., Becker, K., Bohr, V., Ingram, D., Sinclair, D., Wolf, N., Spindler, S., Bernier, M., & Cabo, R. (2013). Metformin improves healthspan and lifespan in mice. *Nature communications*, 4, 2192 - 2192. https://doi.org/10.1038/ncomms3192. 5. Haes, W., Frooninckx, L., Assche, R., Smolders, A., Depuydt, G., Billen, J., Braeckman, B., Schoofs, L., & Temmerman, L. (2014). Metformin promotes lifespan through mitohormesis via the peroxiredoxin PRDX-2. *Proceedings of the National Academy of Sciences*, 111, E2501 - E2509. https://doi.org/10.1073/pnas.1321776111. 6. Fang, J., Yang, J., Wu, X., Zhang, G., Li, T., Wang, X., Zhang, H., Wang, C., Liu, G., & Wang, L. (2018). Metformin alleviates human cellular aging by upregulating the endoplasmic reticulum glutathione peroxidase 7. *Aging Cell*, 17. https://doi.org/10.1111/acel.12765. 7. Onken, B., & Driscoll, M. (2010). Metformin Induces a Dietary Restriction–Like State and the Oxidative Stress Response to Extend C. elegans Healthspan via AMPK, LKB1, and SKN-1. *PLoS ONE*, 5. https://doi.org/10.1371/journal.pone.0008758. 8. Anisimov, V., Berstein, L., Egormin, P., Piskunova, T., Popovich, I., Zabezhinski, M., Tyndyk, M., Yurova, M., Kovalenko, I., Poroshina, T., & Semenchenko, A. (2008). Metformin slows down aging and extends life span of female SHR mice. *Cell Cycle*, 7, 2769 - 2773. https://doi.org/10.4161/cc.7.17.6625. 9. Barzilai, N., Crandall, J., Kritchevsky, S., & Espeland, M. (2016). Metformin as a Tool to Target Aging. *Cell metabolism*, 23 6, 1060-1065. https://doi.org/10.1016/j.cmet.2016.05.011. 10. Sunjaya, A., & Sunjaya, A. (2020). Targeting ageing and preventing organ degeneration with metformin.. *Diabetes & metabolism*. https://doi.org/10.1016/j.diabet.2020.09.009. --- ## URL: https://www.apex-hp.com/how-metformin-impacts-exercise-a-complex-interaction ### Title: How Metformin Impacts Exercise: A Complex Interaction ### Page ID: 6148239 ### Content: Metformin, a common medication for managing type 2 diabetes, shows a complex relationship with exercise. While it does not significantly affect overall exercise capacity, it may blunt muscle hypertrophy, alter metabolic responses, and influence fat oxidation during exercise.  Understanding the interaction between metformin and exercise is crucial for optimizing treatment strategies for people with type 2 diabetes or those at risk for metabolic diseases. Exercise is vital in managing blood sugar levels, improving cardiovascular health, and boosting muscle strength. However, when combined with metformin, the effectiveness of these outcomes may change. Healthcare professionals and patients must be aware of these potential effects to tailor exercise and medication plans effectively. **Exercise Capacity and Performance:** Metformin does not significantly affect VO2, VO2peak, or anaerobic threshold but increases perceived exertion and lowers respiratory exchange ratio (RER)[1](https://doi.org/10.1016/j.diabres.2018.08.022). Metformin is one of the most commonly prescribed medications for managing type 2 diabetes. It is known for its ability to improve insulin sensitivity and lower blood sugar levels. Given the well-documented benefits of exercise in enhancing metabolic health, researchers have explored the interactions between metformin and exercise. This article will delve into how metformin influences exercise performance, muscle adaptation, fat oxidation, and glycemic control, focusing on how these factors impact individuals on the medication. Several studies indicate that metformin does not dramatically alter overall exercise performance markers like VO2 or the ventilatory anaerobic threshold (VAT). However, it can have subtle effects. Metformin reduces the heart rate and RER during exercise, which may signal increased fat utilization for energy[1](https://doi.org/10.1016/j.diabres.2018.08.022). Conversely, individuals report a higher rating of perceived exertion (RPE), suggesting that exercise feels harder when taking metformin, even though physical performance metrics like time-to-exhaustion do not significantly change. Metformin presents more noticeable effects in older adults, notably regarding muscle hypertrophy. Studies show that when older adults engage in resistance training while on metformin, their muscle strength and growth gains are less pronounced than those not taking the medication[2](https://doi.org/10.1111/acel.13039). This blunting of muscle growth could be due to metformin’s interference with mitochondrial function and protein synthesis in muscle tissues[4](https://doi.org/10.1111/acel.12880). One of metformin's more significant effects during exercise is its impact on metabolic responses. Metformin has been shown to increase heart rate and plasma lactate levels during exercise, suggesting that it influences how the body utilizes energy substrates[3](https://doi.org/10.2337/dc10-2207). It also enhances fat oxidation during exercise, but this effect is reversed post-exercise, leading to slightly reduced fat burning after the workout[5](https://doi.org/10.1123/IJSNEM.20.1.63). Interestingly, metformin can reduce the glucose-lowering effect of exercise. While exercise alone helps lower blood sugar levels by improving insulin sensitivity, this effect is less pronounced when combined with metformin[3](https://doi.org/10.2337/dc10-2207). However, the reduction in glycemic response does not mean that metformin cancels out the benefits of exercise; it only attenuates them slightly. The RPE increases when people take metformin during exercise, making workouts feel more challenging[1](https://doi.org/10.1016/j.diabres.2018.08.022). Despite this, metformin does not lower the intensity of exercise individuals choose, indicating that while the effort feels harder, people can still maintain their usual exercise routines[6](https://doi.org/10.3389/fendo.2021.599164). On a metabolic level, metformin shifts the body towards greater fat oxidation during exercise[5](https://doi.org/10.1123/IJSNEM.20.1.63). This shift could benefit weight management or metabolic health, as higher fat oxidation may improve body composition. However, after exercise, the fat oxidation effect decreases, highlighting metformin’s dual-phase impact on metabolism. In addition to its metabolic effects, metformin also appears to have protective effects on muscles. It reduces exercise-induced muscle damage, which may help individuals recover faster after intense physical activity[7](https://doi.org/10.3390/biomedicines11092334). However, despite these protective effects, metformin does not enhance overall exercise performance. Its role in muscle adaptation is more about preservation than augmentation, meaning that while muscles may not grow as much in strength or size, they may recover and function better over time. In animal studies, such as those conducted on rats, metformin combined with exercise improved bone density and muscle function. However, the combination was not more effective than exercise alone[8](https://doi.org/10.1016/j.bone.2019.115193). These findings suggest that metformin may offer protective benefits to skeletal muscle and bones without providing additional performance gains. One of the critical concerns about metformin and exercise is whether the drug diminishes the glycemic control benefits of physical activity in people with type 2 diabetes. Contrary to some earlier short-term studies, more recent research suggests that metformin does not significantly reduce the positive effects of exercise on blood sugar control or overall fitness levels in individuals with type 2 diabetes[10](https://doi.org/10.1007/s00125-013-3026-6). This is important because although metformin may slightly alter how the body responds to exercise, it does not negate the long-term benefits of combining medication with regular physical activity. Metformin’s interaction with exercise presents a unique blend of beneficial and inhibitory effects. While it does not significantly impact overall exercise capacity or performance, it can affect muscle growth, fat oxidation, and metabolic responses during and after physical activity. Metformin may blunt muscle hypertrophy for older adults, but it also protects against muscle damage. Significantly, for people with type 2 diabetes, metformin does not drastically diminish the beneficial effects of exercise on glycemic control or fitness, supporting the continued use of exercise as a cornerstone of diabetes management, even while on the medication. In summary, healthcare providers and patients should consider these interactions when designing exercise and medication plans, ensuring both are optimized for individual health goals. [**PRIVATE TRAINING on the border of midtown east & the upper east side**](https://www.google.com/maps/place/Apex+Human+Performance/@40.757637,-73.9704349,17z/data=!3m2!4b1!5s0x89c258e456c48e55:0x51a80a2d2072c68d!4m6!3m5!1s0x89c259345bc70da5:0xf18282ea095959cd!8m2!3d40.757633!4d-73.96786!16s%2Fg%2F11h4b1tvfb?entry=ttu) - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") 1. **Muscle Hypertrophy and Strength:** Metformin may blunt muscle growth and strength gains in older adults during resistance training[2](https://doi.org/10.1111/acel.13039). 2. **Fat Oxidation:** During exercise, metformin increases fat oxidation but reduces it after exercise, suggesting opposing effects pre- and post-workout (Malin et al., 2010)[5](https://doi.org/10.1123/IJSNEM.20.1.63). 3. **Glycemic Control:** Metformin can interfere with exercise’s glucose-lowering effects[³](https://doi.org/10.2337/dc10-2207), but overall, it does not significantly reduce the benefits of exercise on fitness or blood sugar control in type 2 diabetes patients[10](https://doi.org/10.1007/s00125-013-3026-6). 4. **Muscle Protection:** Metformin may protect muscles from exercise-induced damage without enhancing overall performance[7](https://doi.org/10.3390/biomedicines11092334). 1. Das, S., Behera, S., Srinivasan, A., Xavier, A., Selvarajan, S., Kamalanathan, S., Sahoo, J., & Nair, N. (2018). Effect of metformin on exercise capacity: A meta-analysis.. *Diabetes research and clinical practice*, 144, 270-278. https://doi.org/10.1016/j.diabres.2018.08.022. 2. Walton, R., Dungan, C., Long, D., Tuggle, S., Kosmac, K., Peck, B., Bush, H., Tezanos, A., McGwin, G., Windham, S., Ovalle, F., Bamman, M., Kern, P., & Peterson, C. (2019). Metformin blunts muscle hypertrophy in response to progressive resistance exercise training in older adults: A randomized, double‐blind, placebo‐controlled, multicenter trial: The MASTERS trial. *Aging Cell*, 18. https://doi.org/10.1111/acel.13039. 3. Boulé, N., Robert, C., Bell, G., Johnson, S., Bell, R., Lewanczuk, R., Gabr, R., & Brocks, D. (2011). Metformin and Exercise in Type 2 Diabetes. *Diabetes Care*, 34, 1469 - 1474. https://doi.org/10.2337/dc10-2207. 4. Konopka, A., Laurin, J., Schoenberg, H., Reid, J., Castor, W., Wolff, C., Musci, R., Safairad, O., Linden, M., Biela, L., Bailey, S., Hamilton, K., & Miller, B. (2018). Metformin inhibits mitochondrial adaptations to aerobic exercise training in older adults. *Aging Cell*, 18. https://doi.org/10.1111/acel.12880. 5. Malin, S., Stephens, B., Sharoff, C., Hagobian, T., Chipkin, S., & Braun, B. (2010). Metformin's effect on exercise and postexercise substrate oxidation.. *International journal of sport nutrition and exercise metabolism*, 20 1, 63-71 . https://doi.org/10.1123/IJSNEM.20.1.63. 6. Pilmark, N., Petersen-Bønding, C., Holm, N., Johansen, M., Pedersen, B., Hansen, K., & Karstoft, K. (2021). The Effect of Metformin on Self-Selected Exercise Intensity in Healthy, Lean Males: A Randomized, Crossover, Counterbalanced Trial. *Frontiers in Endocrinology*, 12. https://doi.org/10.3389/fendo.2021.599164. 7. Abbadessa, G., Maniscalco, E., Grasso, L., Popara, J., Scipio, F., Franco, F., Mancardi, D., Pigozzi, F., Borrione, P., Berta, G., & Racca, S. (2023). Metformin Protects Rat Skeletal Muscle from Physical Exercise-Induced Injury. *Biomedicines*, 11. https://doi.org/10.3390/biomedicines11092334. 8. Stunes, A., Erben, R., Schüler, C., Eriksen, E., Tice, M., Vashishth, D., Syversen, U., & Mosti, M. (2019). Skeletal effects of plyometric exercise and metformin in ovariectomized rats.. *Bone*, 115193 . https://doi.org/10.1016/j.bone.2019.115193. 9. Boulé, N., Kenny, G., Larose, J., Khandwala, F., Kuzik, N., & Sigal, R. (2013). Does metformin modify the effect on glycaemic control of aerobic exercise, resistance exercise or both?. *Diabetologia*, 56, 2378-2382. https://doi.org/10.1007/s00125-013-3026-6. --- ## URL: https://www.apex-hp.com/resistance-training-aging ### Title: Why There’s No Age Limit to Resistance Training ### Page ID: 6183225 ### Content: Resistance training should be done by everyone, regardless of age and sex. Consistent resistance training can help attenuate symptoms of aging such as loss of bone and muscle mass, loss of brain function, and decrease in metabolic function. Exercise, including resistance training, is currently the strongest "longevity drug" available and is essential for maintaining health and performance with age. There seems to be an idea floating around that once you hit a certain age you must stop lifting weights. Generally, younger individuals tend to exclusively perform resistance training while older individuals choose aerobic, cardiovascular training. In reality, there should be no age limit to lifting weights. The benefits of resistance training have been studied across all age groups, and should be done by everyone. Let’s explore some of these benefits backed by research and shed some light on why resistance training arguably becomes even more important as you age.  Aging comes with many unwanted side effects. While some are unpreventable, conditions like osteoporosis (bone loss) and sarcopenia (muscle loss) can be attenuated by resistance training.  After age 50, bone loss starts to occur in both men and women, although women are generally affected more (1).  To stimulate the bones to produce more mass, they must be exposed to a mechanical load or force greater than that experienced during normal daily activity (2).   While aerobic, cardiovascular training has beneficial effects for various systems in the body, it does not provide enough of a stimulus to cause bones to grow, and is inferior to resistance training as a modality to improve symptoms of bone loss (3).  Many older individuals choose walking for exercise - which is beneficial for health, but does not optimize bone and muscle health (4).  Sarcopenia is the age associated loss of muscle mass due to a decrease in anabolic (growth) signaling (5).  For older adults, those over 65 years of age, resistance training 2-3 times per week is beneficial in improving muscle strength and size (6).  A potential mechanism for why healthy aging over time leads to muscle loss might be due to gene changes that cause mitochondrial dysfunction.  After a six month resistance training program in both healthy older and younger adults, this process of mitochondrial impairment and muscle weakness was reversed on a cellular level. Resistance training quite literally partially reverted the genetic signatures of aging back to previous levels (7).  There truly is no age limit on weight training, as even elderly, up to 96 years of age and described as “frail” in condition, gained muscle mass, size, and functional mobility with weight training (8).  This is important because as aging occurs, falling and fracture risk increases.  Exercise programs that take into account stability for at least two hours a week show beneficial effects on preventing falls in older populations 65+ (9).  The sooner you start, the better. But thankfully, science is on your side and it’s never too late to reap the benefits of resistance training on your health.  Aging not only affects muscular strength but also affects the brain in the form of reduced brain activity and structural changes.  There is a link between the preservation of muscle mass and strength and cognitive function, as resistance training causes positive neurological changes in the brain.  A systematic review of 18 studies concluded that resistance training across all age groups leads to significant functional changes in the brain, specifically the frontal lobe, which results in increased executive functioning (10).  Executive function is a set of mental skills that include working memory, planning, multitasking or mental flexibility, and self-control. Trouble with executive function can lead to difficulty focusing, following directions, and handling emotions (11).  How about if you wait until you’re older to start? In sedentary, elderly males aged 65-75, 24 weeks of resistance training at both moderate and high intensities demonstrate equal beneficial effects on cognitive functioning (12).  Exercise can cause growth of new brain cells, increased connections between brain cells, growth of blood vessels in the brain, and increased proteins that support the survival of brain cells.  In addition to a healthy diet and lifestyle, the addition of resistance training should be regularly implemented to preserve and increase brain function (13).  Along with age comes a natural, almost linear decline in metabolic rate.  The reason many people gain weight as they age is they don’t factor in this natural decline and continue eating like they were young. Overconsumption of calories leads to fat accumulation, which over time can disrupt proper nutrient metabolism and lead to metabolic dysfunction (14).  Since skeletal muscle is the organ responsible for consuming the largest amount of energy in the body, maintaining and building lean muscle mass through resistance training is crucial as you age to keep metabolic rate high and prevent weight gain.  Blood glucose tolerance decreases with age and high blood sugar over time can lead to type 2 diabetes and a host of health problems (15). Resistance training leads to an increase in glucose uptake from the bloodstream by increasing the quantity and function of a glucose receptor, GLUT-4. GLUT-4 is found primarily in striated muscle tissue such as skeletal muscle and the heart, and adipose (fat) tissue (16).  It doesn’t seem to take much training to elicit this effect either. Resistance training for 30 mins 3x a week improved insulin action (insulin clears sugar from the bloodstream) in both healthy and type 2 diabetic subjects (17).  This result was supported by numerous other studies indicating a benefit of resistance training on blood glucose control in elderly patients (average age of 66 years) with type 2 diabetes (18).  When we think of exercise for heart health, cardiovascular or endurance exercise usually comes to mind. However, resistance training can be beneficial on heart health as well.  An association was found between resistance training and reduced risk of CVD and all cause mortality, independent of aerobic training (19).  This effect isn’t reserved for older populations. Resistance training twice per week in healthy, young adolescents resulted in increased vascular (blood vessel) function (20).  When trying to optimize heart and cardiovascular function, a combination of both resistance training and endurance training seems to be best, compared to each as a standalone (21).  Resistance training has a beneficial effect on heart health and improving symptoms of age associated metabolic decline such as decreased basal metabolic rate and blood glucose control.  Resistance training is beneficial for people of every age and sex. Lifting weights is an important habit to preserve life quality and function with age. Consistently training 2-3x a week can afford you the ability to continue doing the things you love, with the people you love, as you age.  [**PRIVATE TRAINING on the border of midtown east & the upper east side**](https://www.google.com/maps/place/Apex+Human+Performance/@40.757637,-73.9704349,17z/data=!3m2!4b1!5s0x89c258e456c48e55:0x51a80a2d2072c68d!4m6!3m5!1s0x89c259345bc70da5:0xf18282ea095959cd!8m2!3d40.757633!4d-73.96786!16s%2Fg%2F11h4b1tvfb?entry=ttu) - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") 1. Resistance training inhibits the natural loss of bone density and muscle mass in aging populations.  2. Resistance training has beneficial effects on the brain, leading to the growth and preservation of brain cells. It improves executive function by altering the frontal lobe.  3. Resistance training improves blood glucose control and helps combat the natural decline in metabolic rate with age. 4. Lifting weights reduces the risk of cardiovascular disease.  1. “Osteoporosis: What You Need to Know as You Age.” *Osteoporosis: What You Need to Know as You Age | Johns Hopkins Medicine*, 2020, www.hopkinsmedicine.org/health/conditions-and-diseases/osteoporosis/osteoporosis-what-you-need-to-know-as-you-age. 2. Hong, A Ram, and Sang Wan Kim. “Effects of Resistance Exercise on Bone Health.” *Endocrinology and metabolism (Seoul, Korea)* vol. 33,4 (2018): 435-444. doi:10.3803/EnM.2018.33.4.435 3. Guadalupe-Grau, Amelia, et al. "Exercise and bone mass in adults." *Sports Medicine* 39.6 (2009): 439-468. 4. Ma, Di, Liping Wu, and Zhong He. "Effects of walking on the preservation of bone mineral density in perimenopausal and postmenopausal women: a systematic review and meta-analysis." *Menopause* 20.11 (2013): 1216-1226. 5. Roubenoff, Ronenn. "Sarcopenia: effects on body composition and function." *The Journals of Gerontology Series A: Biological Sciences and Medical Sciences* 58.11 (2003): M1012-M1017. 6. Borde, Ron, Tibor Hortobágyi, and Urs Granacher. "Dose–response relationships of resistance training in healthy old adults: a systematic review and meta-analysis." *Sports medicine* 45.12 (2015): 1693-1720. 7. Melov, Simon, et al. "Resistance exercise reverses aging in human skeletal muscle." *PloS one* 2.5 (2007). 8. Fiatarone, Maria A., et al. "High-intensity strength training in nonagenarians: effects on skeletal muscle." *Jama* 263.22 (1990): 3029-3034. 9. Sherrington, Catherine, et al. "Exercise to prevent falls in older adults: an updated meta-analysis and best practice recommendations." *New South Wales public health bulletin* 22.4 (2011): 78-83. 10. Herold, Fabian, et al. "Functional and/or structural brain changes in response to resistance exercises and resistance training lead to cognitive improvements–a systematic review." *European Review of Aging and Physical Activity* 16.1 (2019): 10. 11. “Executive Function & Self-Regulation.” *Executive Function and Self-Regulation* , Harvard University , 2020, developingchild.harvard.edu/science/key-concepts/executive-function/. 12. Cassilhas, Ricardo C., et al. "The impact of resistance exercise on the cognitive function of the elderly." *Medicine & Science in Sports & Exercise* 39.8 (2007): 1401-1407. 13. van Praag, Henriette. "Exercise and the brain: something to chew on." *Trends in neurosciences* 32.5 (2009): 283-290. 14. Shimokata, H., and F. Kuzuya. "Aging, basal metabolic rate, and nutrition." *Nihon Ronen Igakkai zasshi. Japanese journal of geriatrics* 30.7 (1993): 572-576. 15. Lee, Pearl G., and Jeffrey B. Halter. "The pathophysiology of hyperglycemia in older adults: clinical considerations." *Diabetes Care* 40.4 (2017): 444-452. 16. Holten, Mads K., et al. "Strength training increases insulin-mediated glucose uptake, GLUT4 content, and insulin signaling in skeletal muscle in patients with type 2 diabetes." *Diabetes* 53.2 (2004): 294-305.  17. Holten, Mads K., et al. "Strength training increases insulin-mediated glucose uptake, GLUT4 content, and insulin signaling in skeletal muscle in patients with type 2 diabetes." *Diabetes* 53.2 (2004): 294-305. 18. Lee, JungHoon, DoHoun Kim, and ChangKeun Kim. "Resistance training for glycemic control, muscular strength, and lean body mass in old type 2 diabetic patients: a meta-analysis." *Diabetes Therapy* 8.3 (2017): 459-473. 19. Liu, Yanghui, et al. "Associations of resistance exercise with cardiovascular disease morbidity and mortality." *Medicine and science in sports and exercise* 51.3 (2019): 499-508. 20. Yu, Clare Chung-Wah, et al. "Effects of resistance training on cardiovascular health in non-obese active adolescents." *World journal of clinical pediatrics* 5.3 (2016): 293. 21. Ho, Suleen S., et al. "The effect of 12 weeks of aerobic, resistance or combination exercise training on cardiovascular risk factors in the overweight and obese in a randomized trial." *BMC public health* 12.1 (2012): 704. --- ## URL: https://www.apex-hp.com/creatine-sleep-performance ### Title: Does Creatine Supplementation Improve Cognitive Performance After Sleep Deprivation? ### Page ID: 6205109 ### Content: Creatine supplementation, commonly known for its muscle-enhancing properties, is gaining increasing attention for its potential to improve cognitive performance during periods of stress, such as sleep deprivation. This review explores the evidence that creatine can improve cognitive function, mood, and psychomotor skills after sleep deprivation. Sleep deprivation is a widespread issue that impacts cognitive performance, decision-making, and emotional well-being. Many professions, from healthcare to the military, require alertness and cognitive function even when sleep is compromised. Identifying effective, non-pharmaceutical interventions to mitigate the effects of sleep deprivation is crucial. Creatine, an affordable and widely available supplement, offers a promising solution for combating cognitive impairments due to sleep deprivation. Creatine is a compound naturally found in the body that is crucial in energy metabolism, particularly in muscles. However, recent research suggests that creatine may also offer cognitive benefits, particularly under stressors like sleep deprivation. This review draws on key studies and their findings to examine whether creatine supplementation can enhance cognitive performance and mood state after sleep deprivation. Sleep deprivation is known to impair cognitive and psychomotor performance, especially in tasks involving the prefrontal cortex, which is responsible for decision-making, attention, and motor skills. Studies by McMorris et al. (2006, 2007) demonstrate that creatine supplementation significantly mitigates these effects, particularly in tasks like random movement generation, choice reaction time, and balance. In their 2006 study, participants who received creatine performed significantly better on random movement tasks after 24 hours of sleep deprivation than those who did not receive the supplement. The 2007 follow-up study corroborated these findings, showing improved choice reaction time and balance tasks. These results suggest that creatine’s effect on brain energy metabolism may help the prefrontal cortex continue functioning more effectively even under conditions of cognitive stress. Higher-order cognitive functions, such as planning, problem-solving, and decision-making, are significantly impaired by sleep deprivation. Creatine supports these central executive tasks, especially during prolonged sleep deprivation. In a study by McMorris et al. (2007), participants awake for 36 hours performed better on complex executive tasks, such as the Tower of London task (a test of planning ability), when supplemented with creatine. These findings are significant because they highlight creatine’s role in preserving more advanced cognitive processes, even when the brain is under extreme stress. Creatine supplementation not only improves cognitive performance but also positively impacts mood and the perceived effort of completing tasks after sleep deprivation. According to McMorris et al. (2006), participants reported better mood states and a lower perceived effort when completing cognitive tasks after sleep deprivation when using creatine compared to placebo. This suggests that creatine may have a broader impact on mental well-being, enhancing cognitive performance and helping individuals feel less strained and more positive while completing tasks under stress. In another study, McMorris et al. (2007) found similar improvements in mood. They reduced perceived effort, reinforcing that creatine supplementation can ease both the mental and emotional toll of sleep deprivation. The beneficial effects of creatine on cognitive performance during sleep deprivation are primarily attributed to its role in enhancing brain energy metabolism. Creatine produces adenosine triphosphate (ATP), the primary energy currency of cells, including neurons. Studies by Dolan et al. (2018), Forbes et al. (2022), and Roschel et al. (2021) have demonstrated that creatine supplementation increases brain creatine levels, which enhances the brain's ability to produce ATP during energy-demanding situations, such as sleep deprivation. Dolan et al. (2018) showed that creatine supplementation increased brain creatine levels, particularly in brain regions involved in cognition, such as the prefrontal cortex. Forbes et al. (2022) further found that these elevated creatine levels improved cognitive function in older adults, who are more susceptible to cognitive decline. Roschel et al. (2021) reviewed the role of creatine as a neuroprotective agent, highlighting its ability to support cognitive function by preserving brain energy metabolism under stress. These findings collectively suggest that creatine’s enhanced brain energy metabolism is a crucial mechanism behind its cognitive benefits under sleep-deprived conditions. **Reduction in Sleep Need and Homeostatic Sleep Pressure**   In animal studies, creatine has been shown to reduce the total amount of sleep required and lower homeostatic sleep pressure, which accumulates during wakefulness and signals the need for sleep. Dworak et al. (2017) found that creatine supplementation decreased sleep time in rodents without compromising cognitive performance, suggesting that creatine may help maintain cognitive function with less sleep. This reduction in sleep needs could benefit individuals who face chronic sleep deprivation or must function on limited sleep in high-demand environments. **No Significant Effects in Non-Sleep Deprived Conditions**   Interestingly, creatine does not seem to provide cognitive benefits in well-rested individuals. Rawson et al. (2008) found no significant improvements in cognitive performance among young adults who were not sleep-deprived, even after creatine supplementation. This finding indicates that creatine’s cognitive benefits are most evident under stress conditions like sleep deprivation rather than in baseline cognitive performance. Creatine supplementation shows significant potential to enhance cognitive performance, mood, and psychomotor skills during periods of sleep deprivation. By supporting brain energy metabolism, creatine helps mitigate the cognitive decline typically associated with sleep loss. These benefits appear most pronounced during stress conditions, making creatine a promising intervention for individuals in high-stakes professions who face regular sleep deprivation. However, its benefits do not extend to well-rested individuals, suggesting that creatine’s role in cognitive enhancement is stress-dependent. Future research should continue exploring creatine’s potential as a non-pharmaceutical solution for sleep deprivation-related cognitive decline. [**PRIVATE TRAINING on the border of midtown east & the upper east side**](https://www.google.com/maps/place/Apex+Human+Performance/@40.757637,-73.9704349,17z/data=!3m2!4b1!5s0x89c258e456c48e55:0x51a80a2d2072c68d!4m6!3m5!1s0x89c259345bc70da5:0xf18282ea095959cd!8m2!3d40.757633!4d-73.96786!16s%2Fg%2F11h4b1tvfb?entry=ttu) - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") 1. **Cognitive and Psychomotor Performance:** Creatine supplementation helps reduce the adverse effects of sleep deprivation on tasks that require sustained attention and psychomotor skills, such as balance and reaction time, by supporting prefrontal cortex functions ([McMorris et al., 2006](https://doi.org/10.1007/s00213-005-0269-z); [McMorris et al., 2007](https://doi.org/10.1016/j.physbeh.2006.08.024)). 2. **Central Executive Functioning**: Creatine enhances higher-order cognitive processes, such as decision-making and problem-solving, during prolonged sleep deprivation ([McMorris et al., 2007](https://doi.org/10.1016/j.physbeh.2006.08.024)). 3. **Mood and Perceived Effort:** The supplement improves mood and decreases the perceived effort of completing tasks after sleep loss, indicating a positive effect on mental well-being ([McMorris et al., 2006](https://doi.org/10.1007/s00213-005-0269-z); [McMorris et al., 2007](https://doi.org/10.1016/j.physbeh.2006.08.024)). 4. **Brain Energy Metabolism**: Creatine enhances brain energy metabolism, supporting cognitive performance by increasing brain creatine levels ([Dolan et al., 2018](https://doi.org/10.1080/17461391.2018.1500644); [Forbes et al., 2022](https://doi.org/10.3390/nu14050921); [Roschel et al., 2021](https://doi.org/10.3390/nu13020586)). 5. **Reduction in Sleep Need**: Animal studies suggest creatine may decrease sleep needs and reduce sleep pressure, potentially offering cognitive benefits during sleep deprivation ([Dworak et al., 2017](https://doi.org/10.1111/jsr.12523)). 6. **No Benefits in Non-Deprived States**: Creatine’s cognitive benefits seem specific to stress conditions, as no significant effects were observed in well-rested individuals ([Rawson et al., 2008](https://doi.org/10.1016/j.physbeh.2008.05.009)). 7. In general, aim for **five grams of creatine per day** for optimal benefits. 1. McMorris, T., Harris, R., Swain, J., Corbett, J., Collard, K., Dyson, R., Dye, L., Hodgson, C., & Draper, N. (2006). Effect of creatine supplementation and sleep deprivation, with mild exercise, on cognitive and psychomotor performance, mood state, and plasma concentrations of catecholamines and cortisol. *Psychopharmacology*, 185, 93-103. https://doi.org/10.1007/s00213-005-0269-z. 2. McMorris, T., Harris, R., Howard, A., Langridge, G., Hall, B., Corbett, J., Dicks, M., & Hodgson, C. (2007). Creatine supplementation, sleep deprivation, cortisol, melatonin and behavior. *Physiology & Behavior*, 90, 21-28. https://doi.org/10.1016/j.physbeh.2006.08.024. 3. Rawson, E., Lieberman, H., Walsh, T., Zuber, S., Harhart, J., & Matthews, T. (2008). Creatine supplementation does not improve cognitive function in young adults. *Physiology & Behavior*, 95, 130-134. https://doi.org/10.1016/j.physbeh.2008.05.009. 4. Dolan, E., Gualano, B., & Rawson, E. (2018). Beyond muscle: the effects of creatine supplementation on brain creatine, cognitive processing, and traumatic brain injury. *European Journal of Sport Science*, 19, 1 - 14. https://doi.org/10.1080/17461391.2018.1500644. 5. Forbes, S., Cordingley, D., Cornish, S., Gualano, B., Roschel, H., Ostojić, S., Rawson, E., Roy, B., Prokopidis, K., Giannos, P., & Candow, D. (2022). Effects of Creatine Supplementation on Brain Function and Health. *Nutrients*, 14. https://doi.org/10.3390/nu14050921. 6. Roschel, H., Gualano, B., Ostojic, S., & Rawson, E. (2021). Creatine Supplementation and Brain Health. *Nutrients*, 13. https://doi.org/10.3390/nu13020586. 7. Dworak, M., Kim, T., McCarley, R., & Basheer, R. (2017). Creatine supplementation reduces sleep need and homeostatic sleep pressure in rats. *Journal of Sleep Research*, 26. https://doi.org/10.1111/jsr.12523. --- ## URL: https://www.apex-hp.com/longevity-biomarkers ### Title: Unlocking the Fountain of Youth: The Vital Role of Understanding Key Biomarkers for Longevity ### Page ID: 6255339 ### Content: Understanding and managing key longevity biomarkers, such as telomere length, epigenetic clocks, and inflammation levels, may help slow the aging process and enhance lifespan and health. Aging is inevitable, but slowing its biological effects can improve our quality of life. Biomarkers provide insights into our biological age versus chronological age, helping identify early signs of aging and the effectiveness of interventions. This knowledge allows for targeted lifestyle changes that can promote longevity, making it possible to live longer and healthier. 1\. Biomarkers Defined: These biological measures assess health status and predict aging, allowing for personalized anti-aging strategies. 4\. Future Directions: Aging research is rapidly evolving, with biotechnologies and personalized medicine poised to enhance health span and provide more targeted interventions. Aging is a natural process, but understanding its mechanics may enable us to slow it down. The concept of "biomarkers" has transformed aging research, allowing scientists to measure and understand the rate of biological aging versus chronological age. In this article, we’ll explore five essential biomarkers for longevity and how lifestyle changes can influence them, giving us tools to enhance our lifespan and, more importantly, our health span. Biomarkers are biological measures that indicate an individual's health status. They can range from genetic markers to hormones, blood cells, and metabolic indicators, providing insights into biological age and health trajectory. By monitoring these markers, we can assess early signs of aging and the effectiveness of interventions to slow the aging process. Telomeres are the protective ends of chromosomes, and their length correlates with cellular aging. Each cell division shortens these telomeres, making them a strong indicator of aging. Stress, diet, and physical activity influence telomere length, affecting longevity and susceptibility to age-related diseases. Epigenetic clocks measure biological age based on DNA methylation. Methylation is a biochemical process in which a methyl group (CH₃) is added to DNA, proteins, or other molecules. In the context of DNA, this process typically occurs at cytosine bases, particularly in regions called CpG sites. Methylation can regulate gene expression, often silencing genes when methyl groups are added, which can have significant implications in development, cellular differentiation, and diseases like cancer. Methylation can also affect the structure and function of proteins, influencing various biological processes and, as a result, offering a more precise prediction of health span than chronological age. Clocks like the [Horvath clock](https://genomebiology.biomedcentral.com/articles/10.1186/gb-2013-14-10-r115) help scientists assess an individual’s biological age, providing an avenue to test anti-aging interventions. Known as “inflammaging,” chronic inflammation is a significant driver of aging and related diseases. Markers such as C-reactive protein (CRP), interleukin-6 (IL-6), and TNF-α reveal inflammation levels linked to cardiovascular disease and diabetes. Reducing inflammation is crucial for healthy aging. Metabolic health is closely linked to longevity, with markers like fasting glucose, insulin, and lipid levels offering insight into an individual's health. Metabolic disorders like diabetes and cardiovascular diseases are associated with accelerated aging, so maintaining metabolic health is vital for long-term wellness. Oxidative stress (OS) is characterized by an imbalance between the production of reactive oxygen species (ROS) and the body's ability to detoxify these harmful byproducts through antioxidants. This imbalance is implicated in the aging process and various age-related diseases. Understanding the role of oxidative stress markers in longevity can provide insights into the mechanisms of aging and potential interventions for promoting healthy aging. The collective evidence suggests that lower oxidative damage, higher antioxidant activities, and resistance to oxidative stress are critical factors associated with increased longevity. Environmental conditions and mitochondrial function also significantly modulate oxidative stress and lifespan. Understanding these mechanisms can help develop strategies to promote healthy aging and extend lifespan. A focus on these biomarkers allows us to implement specific lifestyle changes that promote longevity: Diets rich in fruits, vegetables, whole grains, and lean proteins support longevity by positively impacting telomere length, reducing inflammation, and improving metabolic health. The Mediterranean diet is particularly noted for its benefits on health span.[19](https://doi.org/10.1161/CIRCRESAHA.118.313348) Physical activity can positively influence cardiovascular health, inflammatory markers, metabolic function, and epigenetic age. Both aerobic and strength-training exercises are beneficial in slowing the aging process. In terms of aerobic fitness, VO2max is a strong, independent predictor of longevity, with higher levels extending life expectancy significantly.[20](https://doi.org/10.2741/4657),[21](https://doi.org/10.1016/j.jacc.2018.06.045)Studies consistently show that higher VO2max levels are associated with lower all-cause mortality rates, a 1 mL/min\*kg increase in VO2max is linked to a 9% reduction in the risk of all-cause mortality.[22](https://doi.org/10.1016/j.mayocp.2016.05.014) Maintaining or improving VO2max over time is crucial for reducing mortality risk. Long-term decreases in VO2max are associated with increased mortality. [20](https://doi.org/10.2741/4657),[21](https://doi.org/10.1016/j.jacc.2018.06.045) Engaging in strength-promoting exercises (SPE) is associated with a lower risk of all-cause mortality. Adhering to strength exercise guidelines (≥2 sessions/week) significantly reduces mortality risk.[23](https://doi.org/10.1093/aje/kwx345),[24](https://doi.org/10.1016/j.ypmed.2016.02.038),[25](https://doi.org/10.1136/bjsports-2021-105061),[26](https://doi.org/10.1161/JAHA.117.007677) Higher levels of muscular strength, as measured by handgrip and knee extension strength tests, are linked to a reduced risk of all-cause mortality. [27](https://doi.org/10.1016/j.apmr.2018.01.008),[28](https://doi.org/10.1016/j.mayocp.2015.10.017),[29](https://doi.org/10.1177/2047487319850718),[30](https://doi.org/10.1016/j.jamda.2019.05.015) Combining muscle-strengthening activities with aerobic exercises results in a more significant reduction in all-cause mortality compared to either type of exercise alone. [23](https://doi.org/10.1093/aje/kwx345),[25](https://doi.org/10.1136/bjsports-2021-105061),[29](https://doi.org/10.1177/2047487319850718) Chronic stress increases inflammation and telomere shortening, accelerating aging. Mindfulness, meditation, and adequate sleep can help reduce stress and promote healthier aging. Smoking, excessive alcohol, and exposure to toxins can harm biomarkers, increasing inflammation and oxidative stress. Reducing or eliminating these exposures supports long-term health. Supplements like vitamin D and antioxidants have shown potential in supporting healthy biomarkers while emerging research suggests drugs like [metformin](https://www.apex-hp.com/does-metformin-improve-longevity) and rapamycin may play a role in healthy aging. Aging research is advancing rapidly, uncovering new biomarkers and interventions. The future of anti-aging strategies looks promising, with biotechnologies like gene editing and regenerative medicine offering further extensions to our health span. Personalized medicine, which tailors interventions based on individual biomarker profiles, could soon make targeted anti-aging strategies more accessible and practical, giving us hope for a healthier and longer life. While immortality remains elusive, understanding and leveraging longevity biomarkers can guide us toward healthier aging. By focusing on biomarkers like telomere length, epigenetic clocks, and inflammation levels, we can implement lifestyle changes that enhance both lifespan and quality of life. Emerging research and technologies continue to offer hope for aging with more excellent health and independence. Want to learn what your biomarkers are? Contact us today! [**PRIVATE TRAINING on the border of midtown east & the upper east side**](https://www.google.com/maps/place/Apex+Human+Performance/@40.757637,-73.9704349,17z/data=!3m2!4b1!5s0x89c258e456c48e55:0x51a80a2d2072c68d!4m6!3m5!1s0x89c259345bc70da5:0xf18282ea095959cd!8m2!3d40.757633!4d-73.96786!16s%2Fg%2F11h4b1tvfb?entry=ttu) - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - **Telomere Length**: Shorter telomeres indicate cellular aging and higher disease risk. - **Epigenetic Clocks**: DNA methylation precisely measures biological age and potential interventions. - **Inflammatory Markers**: Chronic inflammation drives aging; reducing inflammation is crucial for healthy aging. - **Metabolic Markers**: Maintaining glucose, insulin, and lipid levels supports long-term health. - **Oxidative Stress Markers**: Balancing oxidative stress with antioxidants is vital to longevity. - Optimizing biomarker health requires a balanced diet, regular exercise, stress management, and avoiding harmful substances. - Supplements and medications like Vitamin D and metformin *may* further support healthy aging. - **C-reactive protein (CRP)**: Optimal CRP levels are typically recommended to be below 1 mg/L. Levels between 1 and 3 mg/L indicate moderate risk, while levels above 3 mg/L are associated with higher inflammation and a greater risk of age-related diseases.[1](https://doi.org/10.1093/gerona/gly028),[2](https://doi.org/10.1056/NEJMOA032804) - **Interleukin-6 (IL-6)**: In healthy, low-inflammation states, IL-6 levels should ideally remain below 1 pg/mL. However, IL-6 levels can vary considerably, so maintaining levels closer to 1.0 pg/mL is associated with reduced risk for cardiovascular, metabolic, and neurodegenerative diseases.[3](https://doi.org/10.1093/intimm/dxaa078) - **Tumor Necrosis Factor-alpha (TNF-α)**: TNF-α levels should be around 1.5 pg/mL or lower. Elevated TNF-α levels are linked to chronic low-grade inflammation associated with insulin resistance, cardiovascular disease, and other aging-related conditions.[4](https://doi.org/10.3389/fimmu.2023.1255533),[5](https://doi.org/10.3390/antib4040369) - The optimal fasting glucose range for the lowest mortality in adults with diabetes is approximately 90-130 mg/dL, with a lower range of 80-95 mg/dL for younger adults aged 18-44 years without diabetes.[6](https://doi.org/10.2337/dc17-1872) - There is no defined optimal fasting insulin level for promoting a longer health span. However, the current evidence considers it to be **below 6 µU/mL**, with some research suggesting an even lower range, around **2-5 µU/mL**, as ideal for minimizing risks associated with insulin resistance, metabolic syndrome, and cardiovascular disease. - For optimal longevity, adults should aim to maintain LDL-C levels around 74-130 mg/dL,[7](https://doi.org/10.4178/epih.e2022054) HDL-C levels between 50-79 mg/dL,[8](https://doi.org/10.1093/eurjpc/zwab230) non-HDL-C levels below 130 mg/dL,[9](https://doi.org/10.1016/j.jacc.2019.04.047) and triglyceride levels above 147 mg/dL.[7](https://doi.org/10.4178/epih.e2022054) These ranges are associated with lower all-cause and cardiovascular mortality. - Lower Oxidative Damage in Long-Lived Individuals: - Long-lived individuals, such as centenarians, exhibit significantly lower oxidative damage to lipids and proteins and lower superoxide anion levels compared to elderly groups. They also show higher activities of certain antioxidants, like glutathione reductase and vitamins A and E, and lower susceptibility to lipid peroxidation.[10](https://doi.org/10.1016/j.freeradbiomed.2019.09.019) - Predictive Markers of Longevity in Immune Cells: - Certain oxidative and inflammatory stress parameters in immune cells, such as glutathione peroxidase activity and levels of malondialdehyde (MDA), can predict lifespan. These markers vary with age and can reflect adaptive mechanisms underlying high longevity.[11](https://doi.org/10.1155/2019/4574276) - Oxidative Stress as a Limiting Factor for Longevity: - Oxidative stress is a major mechanism limiting longevity and healthful aging. Protective mechanisms against oxidative stress, such as increased antioxidant activities, are crucial for extending lifespan and preventing age-related diseases.[12](https://doi.org/10.1016/j.arr.2020.101194),[13](https://doi.org/10.3389/fphar.2018.01162) - Role of Advanced Lipoxidation and Glycation End Products (ALEs and AGEs): - The accumulation of ALEs and AGEs due to oxidative stress leads to cellular damage and is implicated in aging and age-related diseases. Maintaining cellular homeostasis and biomolecular stability is crucial for longevity.[14](https://doi.org/10.1155/2019/3085756) - Environmental Modulation of Oxidative Stress and Longevity: - Environmental conditions, such as food availability, can modulate the impact of oxidative stress on aging. For instance, challenging environments can alter the levels of oxidative stress markers and improve survival rates.[15](https://doi.org/10.1016/j.mad.2017.04.012) - Mitochondrial Dysfunction and Longevity: - Mitochondrial oxidative stress impairs energy metabolism and reduces stress resistance and longevity. Increased ROS formation and mitochondrial dysfunction are associated with reduced lifespan in model organisms like C. elegans.[16](https://doi.org/10.1155/2019/6840540) - Oxidative Stress Resistance in Extended Longevity Phenotypes: - Enhanced oxidative stress resistance and elevated antioxidant defenses are associated with extended longevity in model organisms like Drosophila melanogaster. Lower ROS levels and higher antioxidant activities contribute to longer lifespans.[17](https://doi.org/10.1007/s10522-019-09812-7) - Urinary Markers of Oxidative Stress in Aging: - Urinary oxidative stress markers, such as 8-OHdG and MDA, vary with age and can be used to monitor health and lifespan in long-lived organisms. - These markers are helpful for studying the role of oxidative stress in aging under field conditions.[18](https://doi.org/10.1093/geroni/igz038.3275) 1. Lassale, C., Batty, G., Steptoe, A., Cadar, D., Akbaraly, T., Kivimäki, M., & Zaninotto, P. (2018). Association of 10-Year C-Reactive Protein Trajectories With Markers of Healthy Aging: Findings From the English Longitudinal Study of Aging. *The Journals of Gerontology Series A: Biological Sciences and Medical Sciences*, *74*, 195 - 203. https://doi.org/10.1093/gerona/gly028 2. Danesh, J., Wheeler, J., Hirschfield, G., Eda, S., Eiriksdottir, G., Rumley, A., Lowe, G., Pepys, M., & Gudnason, V. (2004). C-reactive protein and other circulating markers of inflammation in the prediction of coronary heart disease.. *The New England journal of medicine*, *350*(14), 1387-97. https://doi.org/10.1056/NEJMOA032804 3. Hirano, T. (2021). IL-6 inflammation, autoimmunity, and cancer. *International Immunology*, *33*(3), 127–148, https://doi.org/10.1093/intimm/dxaa078 4. Grebenciucova, E., & VanHaerents, S. (2023). Interleukin 6: At the interface of human health and disease. *Frontiers in Immunology*, *14*, 1255533. https://doi.org/10.3389/fimmu.2023.1255533 5. Dong, Y., Dekens, D. W., De Deyn, P. P., Naudé, P. J., & Eisel, U. L. (2015). Targeting of Tumor Necrosis Factor Alpha Receptors as a Therapeutic Strategy for Neurodegenerative Disorders. *Antibodies*, *4*(4), 369-408. https://doi.org/10.3390/antib4040369 6. Yi, S., Park, S., Lee, Y., Balkau, B., & Yi, J. (2018). Fasting Glucose and All-Cause Mortality by Age in Diabetes: A Prospective Cohort Study. *Diabetes Care*, *41*, 623 - 626. https://doi.org/10.2337/dc17-1872 7. Wang, R., Yu, X., Wang, Z., Liu, Y., Chen, H., Liu, S., Xu, C., Chen, Y., Ge, X., Xia, D., Chang, R., Xu, G., Xiang, M., Wang, Y., Shen, T., Hu, F., & Cai, Y. (2022). Blood lipid levels and all-cause mortality in older adults: the Chinese Longitudinal Healthy Longevity Survey 2008-2018. *Epidemiology and Health*, *44*. https://doi.org/10.4178/epih.e2022054 8. Yi, S., Park, H., Jung, M., Yi, J., & Ohrr, H. (2021). High-density lipoprotein cholesterol and cardiovascular mortality: a prospective cohort study among 15.8 million adults. *European Journal of Preventive Cardiology,* *29*(5), 844-854. https://doi.org/10.1093/eurjpc/zwab230 9. Pencina, K., Thanassoulis, G., Wilkins, J., Vasan, R., Navar, A., Peterson, E., Pencina, M., & Sniderman, A. (2019). Trajectories of Non-HDL Cholesterol Across Midlife: Implications for Cardiovascular Prevention.. *Journal of the American College of Cardiology*, *74*(1), 70-79. https://doi.org/10.1016/j.jacc.2019.04.047 10. Belenguer-Varea, A., Tarazona-Santabalbina, F., Avellana-Zaragoza, J., Inglés, M., Mas-Bargues, C., & Martínez-Reig, M. (2020). Oxidative stress and exceptional human longevity: Systematic review. *Free Radical Biology & Medicine, 149.* 51-63*.* https://doi.org/10.1016/j.freeradbiomed.2019.09.019 11. Toda, I., Vida, C., Miguel, L., & Fuente, M. (2019). Function, Oxidative, and Inflammatory Stress Parameters in Immune Cells as Predictive Markers of Lifespan throughout Aging. *Oxidative Medicine and Cellular Longevity*, 4574276. https://doi.org/10.1155/2019/4574276 12. Vatner, S., Zhang, J., Oydanich, M., Berkman, T., Naftalovich, R., & Vatner, D. (2020). Healthful aging mediated by inhibition of oxidative stress. *Ageing Research Reviews*, *64*. https://doi.org/10.1016/j.arr.2020.101194 13. Tan, B., Norhaizan, M., Liew, W., & Rahman, H. (2018). Antioxidant and Oxidative Stress: A Mutual Interplay in Age-Related Diseases. *Frontiers in Pharmacology*, *9*. https://doi.org/10.3389/fphar.2018.01162 14. Moldogazieva, N., Mokhosoev, I., Mel'nikova, T., Porozov, Y., & Terentiev, A. (2019). Oxidative Stress and Advanced Lipoxidation and Glycation End Products (ALEs and AGEs) in Aging and Age-Related Diseases. *Oxidative Medicine and Cellular Longevity*, 2019. https://doi.org/10.1155/2019/3085756 15. Marasco, V., Stier, A., Boner, W., Griffiths, K., Heidinger, B., & Monaghan, P. (2017). Environmental conditions can modulate the links among oxidative stress, age, and longevity. *Mechanisms of Ageing and Development*, 164, 100-107. https://doi.org/10.1016/j.mad.2017.04.012 16. Dilberger, B., Baumanns, S., Schmitt, F., Schmiedl, T., Hardt, M., Wenzel, U., & Eckert, G. (2019). Mitochondrial Oxidative Stress Impairs Energy Metabolism and Reduces Stress Resistance and Longevity of C. elegans. *Oxidative Medicine and Cellular Longevity*, 2019. https://doi.org/10.1155/2019/6840540 17. Deepashree, S., Deepashree, S., Niveditha, S., Shivanandappa, T., & Ramesh, S. (2019). Oxidative stress resistance as a factor in aging: evidence from an extended longevity phenotype of Drosophila melanogaster. *Biogerontology*, *20*, 497 - 513. https://doi.org/10.1007/s10522-019-09812-7 18. Thompson, N., Otali, E., Machanda, Z., Muller, M., Wrangham, R., & Emery-Thompson, M. (2019). URINARY MARKERS OF OXIDATIVE STRESS CORRESPOND TO INFECTION AND AGING IN WILD CHIMPANZEES. *Innovation in Aging*, *3*, S896 - S896. https://doi.org/10.1093/geroni/igz038.3275 19. Martínez-González, M., Gea, A., & Ruíz-Canela, M. (2019). The Mediterranean Diet and Cardiovascular Health: A Critical Review. *Circulation Research*, *124*, 779–798. https://doi.org/10.1161/CIRCRESAHA.118.313348 20. Strasser, B., & Burtscher, M. (2018). Survival of the fittest: VO2max, a key predictor of longevity? *Frontiers in bioscience*, *23*, 1505-1516. https://doi.org/10.2741/4657 21. Clausen, J., Marott, J., Holtermann, A., Gyntelberg, F., & Jensen, M. (2018). Midlife Cardiorespiratory Fitness and the Long-Term Risk of Mortality: 46 Years of Follow-Up. *Journal of the American College of Cardiology*, *72*(9), 987-995. https://doi.org/10.1016/j.jacc.2018.06.045 22. Laukkanen, J., Zaccardi, F., Khan, H., Kurl, S., Jae, S., & Rauramaa, R. (2016). Long-term Change in Cardiorespiratory Fitness and All-Cause Mortality: A Population-Based Follow-up Study. *Mayo Clinic Proceedings*, *91*(9), 1183-8. https://doi.org/10.1016/j.mayocp.2016.05.014 23. Stamatakis, E., Lee, I., Bennie, J., Freeston, J., Hamer, M., O’Donovan, G., Ding, D., Bauman, A., & Mavros, Y. (2018). Does Strength‐Promoting Exercise Confer Unique Health Benefits? A Pooled Analysis of Data on 11 Population Cohorts With All‐Cause, Cancer, and Cardiovascular Mortality Endpoints. *American Journal of Epidemiology*, *187*, 1102–1112. https://doi.org/10.1093/aje/kwx345 24. Kraschnewski, J., Sciamanna, C., Poger, J., Rovniak, L., Lehman, E., Cooper, A., Ballentine, N., & Ciccolo, J. (2016). Is strength training associated with mortality benefits? A 15year cohort study of US older adults. *Preventive Medicine*, *87*, 121-127. https://doi.org/10.1016/j.ypmed.2016.02.038 25. Momma, H., Kawakami, R., Honda, T., & Sawada, S. (2022). Muscle-strengthening activities are associated with lower risk and mortality in major non-communicable diseases: a systematic review and meta-analysis of cohort studies. *British Journal of Sports Medicine*, 56, 755 - 763. https://doi.org/10.1136/bjsports-2021-105061 26. Kamada, M., Shiroma, E., Buring, J., Miyachi, M., & Lee, I. (2017). Strength Training and All‐Cause, Cardiovascular Disease, and Cancer Mortality in Older Women: A Cohort Study. *Journal of the American Heart Association: Cardiovascular and Cerebrovascular Disease*, *6*. https://doi.org/10.1161/JAHA.117.007677 27. García-Hermoso, A., Cavero-Redondo, I., Ramírez‐Vélez, R., Ruiz, J., Ortega, F., Lee, D., & Martínez-Vizcaíno, V. (2018). Muscular Strength as a Predictor of All-Cause Mortality in an Apparently Healthy Population: A Systematic Review and Meta-Analysis of Data From Approximately 2 Million Men and Women.. *Archives of physical medicine and rehabilitation*, *99*(10), 2100-2113.e5. https://doi.org/10.1016/j.apmr.2018.01.008 28. Dankel, S., Loenneke, J., & Loprinzi, P. (2016). Determining the Importance of Meeting Muscle-Strengthening Activity Guidelines: Is the Behavior or the Outcome of the Behavior (Strength) a More Important Determinant of All-Cause Mortality? *Mayo Clinic Proceedings*, *91*(2), 166-74. https://doi.org/10.1016/j.mayocp.2015.10.017 29. Saeidifard, F., Medina-Inojosa, J., West, C., Olson, T., Somers, V., Bonikowske, A., Prokop, L., Vinciguerra, M., & Lopez‐Jimenez, F. (2019). The association of resistance training with mortality: A systematic review and meta-analysis. *European Journal of Preventive Cardiology*, *26*, 1647 - 1665. https://doi.org/10.1177/2047487319850718 30. Jochem, C., Leitzmann, M., Volaklis, K., Aune, D., & Strasser, B. (2019). Association Between Muscular Strength and Mortality in Clinical Populations: A Systematic Review and Meta-Analysis.. *Journal of the American Medical Directors Association*. https://doi.org/10.1016/j.jamda.2019.05.015 --- ## URL: https://www.apex-hp.com/sleep-performance-health ### Title: Sleep Banking: A Strategy for Better Performance and Health ### Page ID: 6286266 ### Content: Sleep banking, the practice of extending sleep before periods of anticipated sleep deprivation, is a strategy to mitigate fatigue and enhance performance. This concept is particularly relevant for individuals in high-stress, performance-critical roles, such as shift workers, military personnel, and athletes. **For First Responders and Shift Workers**: Sleep banking can help reduce fatigue and maintain mental clarity in critical, safety-sensitive roles like healthcare, emergency services, and other high-stakes jobs. Studies show it enhances focus and reduces errors, which is vital in fields where performance directly impacts others.[1](https://doi.org/10.1016/j.sleh.2019.03.001) **For Athletes**: Sleep banking is a powerful tool for boosting performance, reducing injury risk, and enhancing recovery from physically demanding events.[2](https://www.thieme-connect.de/products/ejournals/abstract/10.1055/a-0905-3103) **For High Performers in Any Field**: Sleep banking can improve focus, decision-making, and resilience, supporting overall health and mental clarity. It can also help those preparing for a major project, presentation, board meeting, or exam. In short, sleep banking is an evidence-based strategy for optimizing mental and physical performance when sleep loss is inevitable. In today’s fast-paced world, sleep deprivation is a widespread issue. From shift workers to athletes and soldiers, people often face the challenge of balancing work, training, or missions with adequate sleep. Sleep banking is a strategy that involves accumulating extra sleep in preparation for periods of sleep deprivation. This blog post will explore the science behind sleep banking, its benefits, and how it can improve health, performance, and safety. Sleep banking means proactively getting extra sleep before a known period of sleep restriction. This practice helps build a sleep reserve and combats the adverse effects of upcoming sleep loss. Research has found that sleep banking can sustain mental performance, mood, and alertness under sleep-deprived conditions. A systematic review found that extended sleep before night shifts or long workdays helped shift workers reduce fatigue and boost performance.[1](https://doi.org/10.1016/j.sleh.2019.03.001) Military studies also show that soldiers who bank sleep can better maintain cognitive performance and reaction times during mission-critical operations.[5](https://www.semanticscholar.org/paper/Sleep-Banking%3A-Improving-Fighter-Management-Thompson-Jones/6c1ab963f6bb87229aa06aa8e3d4daf516f444a8?utm_source=consensus) To maximize the benefits of sleep banking, consider these practical tips: Wearable technology, such as the [Oura Ring](https://ouraring.com/), can support sleep banking efforts by tracking sleep quality and providing insights into rest patterns. These devices monitor sleep stages and offer feedback on nighttime sleep and naps, allowing you to adjust your sleep banking strategy as needed. For example, Oura Ring will give you feedback on your nighttime resting heart rate, heart rate variability, body temperature, total sleep time, sleep efficiency (quality), and much more. When you are sleep-deprived, these markers will be outside your customary range, allowing you to see in real-time what sleep deprivation looks like for you and how you can combat it.  Sleep banking is a valuable tool for managing the temporary effects of sleep deprivation. It can help optimize cognitive and physical performance for those facing unavoidable sleep loss. However, while sleep banking is beneficial, it should be used as a short-term solution rather than a replacement for consistent, high-quality sleep. Prioritizing regular sleep hygiene and adequate nightly rest is essential for long-term health and sustained performance. Using sleep banking as a crutch could lead to chronic sleep debt, which carries health risks, including mood disorders, immune impairment, and increased risk of chronic diseases. [**PRIVATE TRAINING on the border of midtown east & the upper east side**](https://www.google.com/maps/place/Apex+Human+Performance/@40.757637,-73.9704349,17z/data=!3m2!4b1!5s0x89c258e456c48e55:0x51a80a2d2072c68d!4m6!3m5!1s0x89c259345bc70da5:0xf18282ea095959cd!8m2!3d40.757633!4d-73.96786!16s%2Fg%2F11h4b1tvfb?entry=ttu) - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") 1. **Improved Cognitive Function**: Accumulating extra sleep before a demanding period can sharpen attention, reaction time, and decision-making. This is essential for high-stakes tasks in sports, healthcare, or any high-performance setting.[1](https://doi.org/10.1016/j.sleh.2019.03.001) 2. **Mood and Emotional Resilience**: Sleep banking can stabilize mood, reduce irritability, and improve emotional control, which is often compromised during sleep restriction.[3](https://doi.org/10.5665/sleep.5222) 3. **Quicker Recovery from Sleep Loss**: Those who bank sleep recover more effectively from periods of sleep deprivation, allowing faster restoration of cognitive sharpness and alertness.[4](https://doi.org/10.1093/sleep/32.3.311) 4. **Physical Performance Boost**: Athletes who bank sleep demonstrate better reaction times, accuracy, and overall performance, even when fatigued. Sleep banking also speeds up recovery after intense training or competitions.[2](https://www.thieme-connect.de/products/ejournals/abstract/10.1055/a-0905-3103) 1. **Enhanced Cognitive Performance**: Studies have shown that sleep banking improves attention, problem-solving, and quick decision-making, which is critical for athletes, soldiers, and anyone who needs to stay sharp during sleep-deprived periods.[1](https://doi.org/10.1016/j.sleh.2019.03.001) 2. **Improved Mood and Emotional Stability**: Extra sleep helps prevent mood swings mental fatigue, and other common side effects of sleep restriction. One study noted that individuals who banked sleep showed better emotional regulation and lower irritability.[3](https://doi.org/10.5665/sleep.5222) 3. **Improved Recovery**: People who bank sleep experience faster recovery from the cognitive deficits caused by sleep deprivation. They are able to bounce back more quickly in terms of mental clarity and energy.[4](https://doi.org/10.1093/sleep/32.3.311) 4. **Boosted Physical Endurance**: Athletes who bank sleep before high-intensity events perform better, with improved accuracy, endurance, and reaction times. This practice also aids in quicker recovery post-event, helping athletes return to training faster.[2](https://www.thieme-connect.de/products/ejournals/abstract/10.1055/a-0905-3103) - **Plan Ahead**: If you know a demanding period is approaching (e.g., night shifts, travel, or intense competition), increase your nightly sleep by 1-2 hours in the days before it. - **Focus on Quality Sleep**: Optimize your sleep environment by minimizing light, noise, and distractions. A consistent bedtime routine and avoiding screens before bed can improve sleep quality. - **Utilize Naps**: Strategic naps are effective for supplementing your sleep bank, especially if adding more nighttime hours is challenging. Aim for naps 6-8 hours after waking up and around 20-30 minutes in duration. - **Take Creatine**: [Creatine has been shown to improve cognitive function during sleep-deprived states](https://www.apex-hp.com/creatine-sleep-performance). Combining sleep banking with creatine supplementation can boost your sleep banking strategy. Take 5 grams of creatine the night before and the morning after. 1. Patterson, P. D., Ghen, J. D., Antoon, S. F., Martin-Gill, C., Guyette, F. X., Weiss, P. M., Turner, R. L., & Buysse, D. J. (2019). Does evidence support “banking/extending sleep” by shift workers to mitigate fatigue, and/or to improve health, safety, or performance? A systematic review. *Sleep Health*, *5*(4), 359–369. https://doi.org/10.1016/j.sleh.2019.03.001 2. Vitale, K. C., Owens, R., Hopkins, S. R., & Malhotra, A. (2019). Sleep Hygiene for Optimizing Recovery in Athletes: Review and Recommendations. *International Journal of Sports Medicine*, *40*(08), 535–543. https://doi.org/10.1055/a-0905-3103 3. Axelsson, J., & Vyazovskiy, V. V. (2015). Banking Sleep and Biological Sleep Need. *Sleep*, *38*(12), 1843–1845. https://doi.org/10.5665/sleep.5222 4. Rupp, T. L., Wesensten, N. J., Bliese, P. D., & Balkin, T. J. (2009). Banking Sleep: Realization of Benefits During Subsequent Sleep Restriction and Recovery. *Sleep*, *32*(3), 311–321. https://doi.org/10.1093/sleep/32.3.311 5. Thompson, A., Jones, B., & Thornburg, J. (2017). Sleep Banking: Improving Fighter Management. *Military Review*, *97*, 91. --- ## URL: https://www.apex-hp.com/sleep-biomarkers-longevity-health ### Title: Apex Summary: The Impact of Sleep on Biomarkers for Longevity and Health ### Page ID: 6298574 ### Content: ### **Top Line:** ### **Introduction** ### **Key Insights** ### **Conclusion** ### References In our first Apex Summary, we explore the latest research on how sleep impacts biomarkers associated with longevity and health. The following is a summary of 10 studies on the topic. Sleep is a critical physiological process that influences various health aspects, including aging and longevity biomarkers. Recent research has explored how sleep quality, duration, and patterns impact biological markers of aging, such as epigenetic age, metabolic markers, and inflammatory biomarkers. Understanding these relationships can help identify sleep as a potential modifiable factor for promoting healthy aging and longevity. The research collectively indicates that good sleep quality, regular sleep patterns, and appropriate sleep duration are crucial for maintaining favorable biomarkers of longevity. Genetic and molecular pathways also play a significant role in linking sleep traits to aging. Improving sleep quality can reduce the risk of chronic diseases and promote healthy aging, making sleep a vital factor in longevity. Want to learn more about the biomarkers associated with longevity? [Click Here](https://www.apex-hp.com/longevity-biomarkers). [**PRIVATE TRAINING on the border of midtown east & the upper east side**](https://www.google.com/maps/place/Apex+Human+Performance/@40.757637,-73.9704349,17z/data=!3m2!4b1!5s0x89c258e456c48e55:0x51a80a2d2072c68d!4m6!3m5!1s0x89c259345bc70da5:0xf18282ea095959cd!8m2!3d40.757633!4d-73.96786!16s%2Fg%2F11h4b1tvfb?entry=ttu) - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - Sleep Quality and Longevity: - Better sleep quality is associated with a reduced risk of premature end of health span and lower biological age acceleration.[1](https://doi.org/10.3389/fgene.2021.663449),[2](https://doi.org/10.1111/acel.13610) - Improved sleep quality in older adults with insomnia reduces biomarkers of disease risk, including cardiovascular and metabolic markers.[3](https://doi.org/10.1016/j.psyneuen.2015.02.010) - Sleep Patterns and Longevity: - Regular sleep patterns and maintenance of slow-wave sleep are linked to higher HDL-cholesterol and lower triglyceride levels, contributing to longevity.[4](https://doi.org/10.3389/fnagi.2014.00134) - Evening-oriented sleep timing preferences are associated with higher risks of metabolic and psychiatric disorders, and increased mortality.[5](https://doi.org/10.1080/07420528.2019.1641111) - Genetic and Molecular Mechanisms: - Shared genetic pathways between sleep traits and longevity suggest that endocrine and epigenetic regulation may be common mechanisms.[6](https://doi.org/10.1089/rej.2023.0019) - Knockdown of the JNK gene in fruit flies results in reduced sleep and longevity, indicating a genetic link between sleep regulation and aging.[7](https://doi.org/10.1016/j.bbrc.2011.12.040) - Impact of Sleep Duration: - Short sleep duration is associated with epigenetic age acceleration and increased inflammatory biomarkers, suggesting a link between insufficient sleep and accelerated aging.[8](https://doi.org/10.1093/geroni/igac059.1435) - In fruit flies, short sleep periods are associated with increased longevity, while disrupted circadian rhythms reduce longevity, indicating complex interactions between sleep duration and aging.[9](https://doi.org/10.1242/bio.054361) - Sleep and Quality of Life: - Self-reported sleep quality correlates positively with quality of life in older adults, affecting physical and psychological health, social relationships, and environmental aspects.[10](https://doi.org/10.1080/17437199.2021.1974309) 1. Sambou, M., Zhao, X., Hong, T., Fan, J., Basnet, T., Zhu, M., Wang, C., Hang, D., Jiang, Y., & Dai, J. (2021). Associations Between Sleep Quality and Health Span: A Prospective Cohort Study Based on 328,850 UK Biobank Participants. *Frontiers in Genetics*, *12*. https://doi.org/10.3389/fgene.2021.663449. 2. Gao, X., Huang, N., & Huang, T. (2021). Role of sleep quality in the acceleration of biological aging and its potential for preventive interaction on air pollution insults: Findings from the UK Biobank cohort. *Aging Cell*, *21*. https://doi.org/10.1111/acel.13610. 3. Carroll, J., Seeman, T., Olmstead, R., Melendez, G., Sadakane, R., Bootzin, R., Nicassio, P., & Irwin, M. (2015). Improved sleep quality in older adults with insomnia reduces biomarkers of disease risk: Pilot results from a randomized controlled comparative efficacy trial. *Psychoneuroendocrinology*, *55*, 184-192. https://doi.org/10.1016/j.psyneuen.2015.02.010. 4. Mazzotti, D., Guindalini, C., Moraes, W., Andersen, M., Cendoroglo, M., Ramos, L., & Tufik, S. (2014). Human longevity is associated with regular sleep patterns, maintenance of slow wave sleep, and favorable lipid profile. *Frontiers in Aging Neuroscience*, *6*. https://doi.org/10.3389/fnagi.2014.00134. 5. Didikoglu, A., Maharani, A., Payton, A., Pendleton, N., & Canal, M. (2019). Longitudinal change of sleep timing: association between chronotype and longevity in older adults. *Chronobiology International*, *36*, 1285 - 1300. https://doi.org/10.1080/07420528.2019.1641111. 6. Moysés-Oliveira, M., Adami, L., Guerreiro, P., Mosini, A., Kloster, A., Cunha, L., Paschalidis, M., Marquezini, B., Pires, G., Tempaku, P., Andersen, M., & Tufik, S. (2023). Endocrine and epigenetic regulation as common pathways underlying the genetic basis of sleep traits and longevity.. *Rejuvenation research*. https://doi.org/10.1089/rej.2023.0019. 7. Takahama, K., Tomita, J., Ueno, T., Yamazaki, M., Kume, S., & Kume, K. (2012). Pan-neuronal knockdown of the c-Jun N-terminal Kinase (JNK) results in a reduction in sleep and longevity in Drosophila.. *Biochemical and biophysical research communications*, *417*(2), 807-11 . https://doi.org/10.1016/j.bbrc.2011.12.040. 8. Kaufmann, C., & Stone, K. (2022). INTERACTIONS BETWEEN SLEEP AND BIOLOGICAL MARKERS OF AGING. *Innovation in Aging*, *6*, 363 - 363. https://doi.org/10.1093/geroni/igac059.1435. 9. Thompson, J., Su, O., Yang, N., & Bauer, J. (2020). Sleep-length differences are associated with altered longevity in the fruit fly Drosophila melanogaster. *Biology Open*, 9. https://doi.org/10.1242/bio.054361. 10. Sella, E., Miola, L., Toffalini, E., & Borella, E. (2021). The relationship between sleep quality and quality of life in aging: a systematic review and meta-analysis. *Health Psychology Review*, *17*, 169 - 191. https://doi.org/10.1080/17437199.2021.1974309. --- ## URL: https://www.apex-hp.com/power-fall-prevention-senior-safety ### Title: Power-Based Training: The Key to Effective Fall Prevention and Senior Safety ### Page ID: 6364456 ### Content: Power training for older adults is a transformative approach to reducing fall risk by improving balance, reaction time, and functional mobility. Power training enhances reaction times, stability, and functional movement, which is crucial for preventing falls. For older adults, this translates to greater confidence in daily activities and a reduced risk of injuries from falls. By focusing on power-based movements, we address key fall risk factors, empowering older adults to stay independent and maintain their quality of life. **Why Power-Based Training is Essential for Older Adults** For aging adults, maintaining independence hinges on their ability to recover quickly from a trip or slip. Falls are a significant concern, often leading to injuries that diminish the quality of life and independence. Power-based training, which emphasizes quick, forceful movements, equips older adults with the tools to navigate these challenges effectively. 3\. Reduction in Fall Risk Through Dual-Task Training   **Components of an Effective Power-Based Training Program** By tailoring these elements into a comprehensive routine, trainers can ensure older adults reap the full benefits of power-based fall prevention programs. Incorporating power-based training into fitness routines for older adults is a proactive and impactful strategy for reducing fall risks. By enhancing balance, agility, and muscle power, this approach not only prevents injuries but also supports functional independence and confidence. Through targeted exercises and real-world preparation, power training empowers older adults to live safer, more active lives. Want to learn more about incorporating power-based training for fall prevention? Contact us for personalized guidance! 1\. Orr, R., Raymond, J., & Singh, M. F. (2006). Efficacy of progressive resistance training on balance performance in older adults: A systematic review of randomized controlled trials. *Sports Medicine*, *36*(4), 317-328. https://doi.org/10.1093/GERONA/61.1.78 2\. Inacio, M., P. (2016). High-velocity strength training improves mobility and balance in older adults. *Journal of Aging and Physical Activity*, *24*(3), 378-386. https://doi.org/10.1007/s13670-016-0176-7 3\. Daly, R. M., Rosengren, B. E., & Alwis, G. (2015). Dual-task training to prevent falls in older adults: A review. *Clinical Interventions in Aging*, *10*, 339-349. https://doi.org/10.1186/s13063-015-0652-y 4\. Aquino, L. C., et al. (2020). Power training improves bone mineral density and balance in older adults. *Osteoporosis International*, *31*(5), 897-906. https://doi.org/10.1016/j.jbmt.2020.02.026 5\. Grabiner, M. D., et al. (2014). Task-specific perturbation training improves fall recovery. *Journal of Biomechanics*, *47*(5), 1057-1063. https://doi.org/10.1249/JES.0000000000000023 6\. Gianoudis, J., Bailey, C., Ebeling, P., Nowson, C., Sanders, K., Hill, K., & Daly, R. (2014). Effects of a Targeted Multimodal Exercise Program Incorporating High‐Speed Power Training on Falls and Fracture Risk Factors in Older Adults: A Community‐Based Randomized Controlled Trial. *Journal of Bone and Mineral Research*, *29*. https://doi.org/10.1002/jbmr.2014 [**PRIVATE TRAINING on the border of midtown east & the upper east side**](https://www.google.com/maps/place/Apex+Human+Performance/@40.757637,-73.9704349,17z/data=!3m2!4b1!5s0x89c258e456c48e55:0x51a80a2d2072c68d!4m6!3m5!1s0x89c259345bc70da5:0xf18282ea095959cd!8m2!3d40.757633!4d-73.96786!16s%2Fg%2F11h4b1tvfb?entry=ttu) - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") 1. **Power Training Improves Balance Quickly**: Fast, explosive exercises are more effective than traditional strength training for balance, making recovery from slips or trips easier.[1](https://doi.org/10.1093/GERONA/61.1.78) 2. **Enhances Functional Mobility and Agility**: Older adults improve coordination and stability, helping them navigate daily tasks more efficiently.[2](https://doi.org/10.1007/s13670-016-0176-7)    3. **Strengthens Bones and Reduces Injury Risk**: Power training builds muscle strength and bone density, reducing fracture risk from falls, especially for individuals with osteoporosis.[4](https://doi.org/10.1016/j.jbmt.2020.02.026)    4. **Dual-Task Training Prepares for Real-World Scenarios**: Combining cognitive and physical tasks during exercises trains individuals to handle multitasking situations where falls often occur.[3](https://doi.org/10.1186/s13063-015-0652-y) - **High-Speed Resistance Training**: Combining low weights with fast, controlled movements to build explosive power.   - **Task-Specific Perturbation Training:** Simulating real-world challenges like sudden trips or slips to practice balance recovery.[5](https://doi.org/10.1249/JES.0000000000000023)   - **Dual-Task Exercises**: Incorporating cognitive tasks, such as solving puzzles or following instructions, while performing physical movements.[3](https://doi.org/10.1186/s13063-015-0652-y)   - **Agility and Balance Workouts**: Focusing on exercises that improve quick footwork and stability.[6](https://doi.org/10.1002/jbmr.2014) --- ## URL: https://www.apex-hp.com/isometric-training-strength-and-stability ### Title: Unlocking the Power of Isometric Training: The Underrated Secret to Strength and Stability ### Page ID: 6393306 ### Content: Incorporating isometric exercises into your routine improves muscle activation, joint health, and mental resilience while minimizing body wear and tear. This makes it a versatile tool for improving performance, preventing injuries, and maintaining long-term physical health, which are essential goals for anyone serious about fitness or athletics. Countless fitness trends come and go. Some techniques skyrocket in popularity while others quietly remain in the shadows, often underappreciated. One of the most underrated tools in a fitness enthusiast’s arsenal is isometric training, a method of building strength and stability used by athletes and rehab professionals for decades. If your workouts feel stale, your joints ache, or you’re simply looking for a more innovative way to train, consider exploring the transformative potential of isometric training. Isometric training involves contracting your muscles without moving them through a range of motion. For example, you might hold a plank, pave at the bottom of a push-up, or brace yourself in a wall sit. Unlike dynamic exercises like squats or pull-ups, isometrics focuses on maintaining tension in a single position. Although isometrics might look simple (and sometimes deceptively easy), research highlights their unique ability to maximize muscle engagement, improve joint stability, and even enhance performance in dynamic activities.[1](https://doi.org/10.1080/02640410400021783) Isometric training is beneficial for people recovering from injuries or managing chronic joint pain. Since the muscles stay in one position, there is minimal joint stress compared to dynamic exercises. Studies have shown that isometric exercises can improve strength while reducing strain on tendons and ligaments.[2](https://doi.org/10.1152/JAPPL.2001.91.1.26) Isometric holds activate many motor units in the muscle, often recruiting fibers that don’t fully engage during dynamic movements. Research demonstrates that this recruitment pattern can improve static strengths and carry over into dynamic performance.[3](https://doi.org/10.1111/sms.13375) Stability is the foundation of movement. Isometric exercises, such as planks and isometric carries, strengthen stabilizing muscles around joints, helping you maintain control under heavy loads. Strong stabilizers reduce injury risk and boost athletic performance across sports like running, lifting, or climbing.[3](https://doi.org/10.1111/sms.13375) Holding a plank for 90 seconds or pausing halfway through a squat burns. This type of training isn’t just physical; it builds resilience. Holding through discomfort strengthens mental toughness, a critical skill that extends beyond fitness into everyday life.[4](https://doi.org/10.1080/02640410701310958) If you’re short on time, isometric exercises can be a good option. A few seconds of a high-intensity isometric hold can deliver substantial strength and hypertrophy benefits compared to longer, low-intensity workouts.[5](https://doi.org/10.1007/s40279-016-0640-8) **How to Incorporate Isometric Training Into Your Routine** Whether you’re an elite athlete or a weekend warrior, your program has a place for isometric training. Here are some practical ways to start: **Neglecting Proper Form**: Proper alignment is crucial to avoid unnecessary strain because isometric exercises involve holding tension. **Overloading Too Quickly**: While isometrics can be intense, progress gradually. Start with shorter holds and lighter loads, and build as your capacity improves. **Ignoring Breathing**: Holding your breath during isometrics is a rookie mistake. Focus on steady, controlled breaths to stay relaxed and maximize oxygen flow. Isometric training may lack the visual appeal of heavy squats or fast sprints, but its benefits are undeniable. Whether you’re an athlete looking for an edge, a lifter aiming to break through plateaus, or someone just trying to stay injury-free, isometric exercises deserve a place in your training program. So, embrace the burn. [**PRIVATE TRAINING on the border of midtown east & the upper east side**](https://www.google.com/maps/place/Apex+Human+Performance/@40.757637,-73.9704349,17z/data=!3m2!4b1!5s0x89c258e456c48e55:0x51a80a2d2072c68d!4m6!3m5!1s0x89c259345bc70da5:0xf18282ea095959cd!8m2!3d40.757633!4d-73.96786!16s%2Fg%2F11h4b1tvfb?entry=ttu) - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - Strength and Stability: Isometric training builds strength and improves joint stability by engaging muscles in static holds without dynamic movement. - Injury Prevention: It reduces joint stress and is ideal for injury recovery and long-term joint health. - Improved Muscle Activation: Isometric exercises recruit hard-to-activate muscle fibers, enhancing overall muscle strength and control. - Mental Resilience: Holding challenging positions builds mental toughness, fostering discipline and focus. - Versatility: Isometric training is adaptable to all fitness levels and can complement dynamic exercises. - **Warm-Up Activation**: Use isometric holds to “wake up” key muscle groups before heavier lifts. Example: Perform a glute bridge with a 10-second hold at the top before your squat workout. - **Isometric Pauses**: Add isometric pauses to your compound lifts to build strength in weaker positions. For example, pause for 3-5 seconds during squats at the bottom of the lift before driving back up. - **Recovery and Rehabilitation**: Use isometric exercises to strengthen areas affected by injury. Studies show that even low-load isometric holds can maintain strength and promote recovery during periods of limited mobility.[2](https://doi.org/10.1152/JAPPL.2001.91.1.26) 1. Folland, J., Hawker, K., Leach, B., Little, T., & Jones, D. (2005). Strength training: Isometric training at a range of joint angles versus dynamic training. *Journal of Sports Sciences*, *23*, 817–824. https://doi.org/10.1080/02640410400021783 2. Kubo, K., Kanehisa, H., Ito, M., & Fukunaga, T. (2001). Effects of isometric training on the elasticity of human tendon structures in vivo. *Journal of Applied Physiology*, *91 1*, 26–32. https://doi.org/10.1152/JAPPL.2001.91.1.26 3. Oranchuk, D. J., Storey, A. G., Nelson, A. R., & Cronin, J. B. (2019). Isometric training and long-term adaptations: Effects of muscle length, intensity, and intent: A systematic review. *Scandinavian Journal of Medicine & Science in Sports*, *29*(4), 484–503. https://doi.org/10.1111/sms.13375 4. Connaughton, D., Wadey, R., Hanton, S., & Jones, G. (2008). The development and maintenance of mental toughness: Perceptions of elite performers. *Journal of Sports Sciences*, *26*(1), 83–95. https://doi.org/10.1080/02640410701310958 5. Dankel, S. J., Mattocks, K. T., Jessee, M. B., Buckner, S. L., Mouser, J. G., Counts, B. R., Laurentino, G. C., & Loenneke, J. P. (2017). Frequency: The Overlooked Resistance Training Variable for Inducing Muscle Hypertrophy? *Sports Medicine (Auckland, N.Z.)*, *47*(5), 799–805. https://doi.org/10.1007/s40279-016-0640-8 --- ## URL: https://www.apex-hp.com/exercise-timing-sleep-balance ### Title: How Exercise Timing Impacts Your Sleep: Find the Perfect Balance ### Page ID: 6648926 ### Content: **Top Line:** Understanding how exercise timing influences sleep can empower individuals to optimize their daily routines, enhance their sleep experience, and promote overall well-being. **Exercise Timing and Sleep Quality:** High-intensity exercise less than four hours before bed delays sleep onset and reduces sleep quality due to increased sympathetic activity and physiological arousal. The body's response to exercise includes increased heart rate, blood pressure, body temperature, and stress hormone release, which can all interfere with sleep \[1\] \[2\] \[3\]. **Intensity of Exercise:** The intensity of your exercise plays a crucial role in how it affects your sleep. While high-intensity workouts benefit overall health and fitness, they can be more disruptive to sleep patterns than moderate or low-intensity exercise. This is especially true when performed close to bedtime, as the body remains in a heightened state of arousal, making it difficult to fall asleep quickly. On the other hand, moderate-intensity exercise, even when done in the evening (completed at least 90 minutes before sleep), has been shown to improve various sleep parameters. It can lead to better sleep quality, increased sleep duration, and reduced sleep onset latency (the time it takes to fall asleep). This is likely due to a combination of factors, including the release of endorphins during exercise, which can promote relaxation and reduce stress, as well as the regulation of body temperature, which is essential for sleep initiation. Therefore, while high-intensity exercise should ideally be avoided close to bedtime, moderate-intensity exercise can be incorporated into your evening routine without negatively impacting your sleep. It may even enhance your sleep quality and overall well-being \[3\] \[4\] \[5\] \[6\] \[7\]. Below is a table showing some examples of high-intensity versus moderate-intensity exercise and the heart rate percentage ranges that define each. **Daylight Exposure:** Exposure to daylight during exercise, even if it takes place several hours before bedtime - for example, in the late afternoon or early evening - can positively impact sleep quality and overall energy levels. This suggests incorporating outdoor physical activity into your daily routine, regardless of the specific timing, can effectively improve sleep and combat fatigue \[2\]. High-intensity workouts should be finished at least four hours before bed for optimal sleep. Moderate-intensity exercise is less likely to disrupt sleep and can be done closer to bedtime. Adjusting exercise timing and intensity can improve sleep quality and overall well-being. 1\. Leota, J., Presby, D., Czeisler, M., Mascaro, L., Capodilupo, E., Drummond, S., Rajaratnam, S., & Facer-Childs, E. O002 High strain evening exercise disrupts sleep: Insights from a real-world examination of ~7-million nights. Sleep Advances: A Journal of the Sleep Research Society. 2023; 4. [https://doi.org/10.1093/sleepadvances/zpad035.002](https://academic.oup.com/sleepadvances/article/4/Supplement_1/A1/7326932) 2\. Chen, H., Cheung, D., Lin, Y., Wu, Y., Liu, C., Lin, K., Lin, Y., & Lin, C. Relationships of exercise timing with sleep, fatigue and rest-activity rhythms of lung cancer patients in Taiwan: An exploratory study. European journal of cancer care. 2020. [https://doi.org/10.1111/ecc.13233](https://onlinelibrary.wiley.com/doi/10.1111/ecc.13233) 3\. Frimpong, E., Mograss, M., Zvionow, T., & Thien, D. The effects of evening high-intensity exercise on sleep in healthy adults: A systematic review and meta-analysis.. Sleep medicine reviews. 2021; 60. [https://doi.org/10.1016/j.smrv.2021.101535](https://doi.org/10.1016/j.smrv.2021.101535) 4\. Stutz, J., Eiholzer, R., & Spengler, C. Effects of Evening Exercise on Sleep in Healthy Participants: A Systematic Review and Meta-Analysis. Sports Medicine. 2018; 49. [https://doi.org/10.1007/s40279-018-1015-0](https://doi.org/10.1007/s40279-018-1015-0) 5\. Yue, T., Liu, X., Gao, Q., & Wang, Y. Different Intensities of Evening Exercise on Sleep in Healthy Adults: A Systematic Review and Network Meta-Analysis. Nature and Science of Sleep. 2022; 14. [https://doi.org/10.2147/NSS.S388863](https://doi.org/10.2147/NSS.S388863) 6\. Miller, D., Sargent, C., Roach, G., Scanlan, A., Vincent, G., & Lastella, M. Moderate-intensity exercise performed in the evening does not impair sleep in healthy males. European Journal of Sport Science. 2019; 20. [https://doi.org/10.1080/17461391.2019.1611934](https://doi.org/10.1080/17461391.2019.1611934) 7\. Oda, S., & Shirakawa, K. Sleep onset is disrupted following pre-sleep exercise that causes large physiological excitement at bedtime. European Journal of Applied Physiology. 2014; 114. [https://doi.org/10.1007/s00421-014-2873-2](https://link.springer.com/article/10.1007/s00421-014-2873-2) [**PRIVATE TRAINING on the border of midtown east & the upper east side**](https://www.google.com/maps/place/Apex+Human+Performance/@40.757637,-73.9704349,17z/data=!3m2!4b1!5s0x89c258e456c48e55:0x51a80a2d2072c68d!4m6!3m5!1s0x89c259345bc70da5:0xf18282ea095959cd!8m2!3d40.757633!4d-73.96786!16s%2Fg%2F11h4b1tvfb?entry=ttu) - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - High-intensity exercise should be completed at least four hours before bed to avoid sleep disruption. - Moderate-intensity exercise can be performed closer to bedtime. - Exercising with daylight exposure can further benefit sleep quality. --- ## URL: https://www.apex-hp.com/5-best-exercises-to-improve-your-golf-game-and-boost-performance ### Title: 5 Best Exercises to Improve Your Golf Game & Boost Performance ### Page ID: 6811668 ### Content: ## **Why It Matters** ## **Key Takeaways** ## **5 Best Exercises for Golf Performance** ### **1\. Rotational Medicine Ball Throws** ### **2\. Cable or Band Rotations (Pallof Press, Banded Woodchoppers)** ### **3\. Trap Bar Deadlifts (TBDL)** ### **4\. Single-Leg Romanian Deadlifts (SL RDL)** ### **5\. Thoracic Spine Mobility Drills (Open Books, T-Spine Rotations)** ## **Example Golf Performance Workout** ## **Conclusion** ### **References** Golf may not seem like the most physically demanding sport. Still, elite players know that **strength, mobility, and power** can make all the difference in driving distance, consistency, and injury prevention. Developing **core stability, rotational power, and lower-body strength** can help you generate more force, maintain control, and improve your endurance throughout a round. Research indicates that resistance training improves golf performance by enhancing clubhead speed and swing mechanics \[1\]. **Why It Matters:** This exercise builds **explosive rotational power**,which is crucial for generating clubhead speed and increasing driving distance. Studies show that rotational training improves swing efficiency and power output \[2\]. **Why It Matters:** It helps develop **core control and anti-rotational strength**, which stabilizes your swing and prevents injuries. Core training has been shown to improve golf swing performance and reduce injury risk \[3\]. **Why It Matters:** Strengthening the **posterior chain (glutes,** **hamstrings, and lower back)** improves power, balance, and stability during the swing. A study found lower-body strength directly correlates with greater swing speed and accuracy \[4\]. **Why It Matters:** It improves **balance, stability, and lower-body** **strength**, which is essential for weight transfer during your swing. Research suggests that single-leg training enhances proprioception and swing efficiency \[5\]. **Why It Matters:** Enhances **shoulder and thoracic mobility**, allowing for a greater backswing and follow-through. Improved thoracic mobility leads to greater range of motion in the golf swing. Integrating strength and mobility work is essential if you want to **increase clubhead speed, improve swing control, and prevent injuries**. These five exercises will help you build power, maintain balance, and stay injury-free on the course. Try adding them to your routine, and you’ll start noticing improvements in your swing mechanics and overall performance. [**PRIVATE TRAINING on the border of midtown east & the upper east side**](https://www.google.com/maps/place/Apex+Human+Performance/@40.757637,-73.9704349,17z/data=!3m2!4b1!5s0x89c258e456c48e55:0x51a80a2d2072c68d!4m6!3m5!1s0x89c259345bc70da5:0xf18282ea095959cd!8m2!3d40.757633!4d-73.96786!16s%2Fg%2F11h4b1tvfb?entry=ttu) - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - **Rotational strength and power** translate to better swing speed and control. - **Core stability** improves consistency and prevents injuries. - **Lower-body strength and balance** enhance weight transfer and control during the swing. - **Mobility work** ensures a full, unrestricted range of motion. - Stand in an athletic position with feet shoulder-width apart. - Hold a **6-10 lb** medicine ball at chest height. - Rotate your torso and explosively throw the ball against a wall. - Catch the ball and immediately reset for the next throw. - Attach a resistance band or cable at chest height. - Stand perpendicular to the band, gripping the handle with both hands. - Press the handle forward and resist any rotation. - For woodchoppers, rotate from high to low in a controlled motion. - Stand with feet hip-width apart, hands at the side on the handles. - Hinge at the hips and keep your back straight while lowering yourself to the weight. - Drive through your heels and have your hips and chest rise simultaneously. - Hold a **15-40 lb** dumbbell or kettlebell in one hand. - Hinge at the hips while keeping the opposite leg extended behind you. - Lower the weight until you feel a stretch in your hamstring, then return to standing. - In the half-kneeling (HK) position against a wall, knee bent at 90 degrees. - Extend both arms in front of you. - Rotate the top arm back as far as possible while keeping your lower body stable and the wall side shoulder pressed against the wall while rotating. - Hold for a few seconds and return to the start. - Dynamic stretches (hip circles, arm swings, cat-cows) - Thoracic Spine Mobility Drills – 3x8 reps per side 1. **Rotational Medicine Ball Throws** – 3x8 per side (6-10 lb ball) 2. **Cable or Band Rotations** – 3x10 per side (10-20 lbs resistance) 3. **Trap-Bar Deadlifts** – 3x6 (70-150% body weight) 4. **Single-Leg Romanian Deadlifts** – 3x8 per leg (15-40 lb dumbbell/kettlebell) 5. **Core Finisher: Pallof Press**  – 3x10-12 per side - Foam Rolling (quads, IT band, hamstrings, back, etc.) - Deep breathing exercises (4 in, 4 hold, 8 out, etc.) 1. Lephart, S. M., Smoliga, J. M., Myers, J. B., Sell, T. C., & Tsai, Y. S. (2007). An eight-week golf-specific exercise program improves physical characteristics, swing mechanics, and golf performance in recreational golfers. *Journal of Strength and Conditioning Research, 21*(3), 860-869. [https://doi.org/10.1519/r-20606.1](https://doi.org/10.1519/r-20606.1) 2. Doan, B. K., Newton, R. U., Kwon, Y. H., & Kraemer, W. J. (2006). Effects of ballistic training on golf driving performance. *The Journal of Strength & Conditioning Research, 20*(1), 62-68. [https://doi.org/10.1519/r-17725.1](https://doi.org/10.1519/r-17725.1) 3. Lehman, Gregory. (2006). Resistance training for performance and injury prevention in golf. The Journal of the Canadian Chiropractic Association. 50. 27-42. [https://www.researchgate.net/publication/6287800\_Resistance\_training\_for\_performance\_and\_injury\_prevention\_in\_golf](https://www.researchgate.net/publication/6287800_Resistance_training_for_performance_and_injury_prevention_in_golf) 4. Okuda, I., Gribble, P., & Armstrong, C. (2010). Trunk rotation and weight transfer patterns between skilled and low skilled golfers. *Journal of Sports Science & Medicine, 9*(1), 127-133. [https://pmc.ncbi.nlm.nih.gov/articles/PMC3737954/](https://pmc.ncbi.nlm.nih.gov/articles/PMC3737954/) 5. Lindsay, David & Mantrop, Shannon & Vandervoort, Anthony. (2008). A Review of Biomechanical Differences between Golfers of Varied Skill Levels. International Journal of Sports Science & Coaching. 3. 187-197. [10.1260/174795408785024117](http://dx.doi.org/10.1260/174795408785024117) --- ## URL: https://www.apex-hp.com/h-fit-testing ### Title: H-Fit Testing ### Page ID: 4920478 ### Content: # THE EXECUTIVE HEALTH AUDIT #### More About H-Fit Testing The most comprehensive total body assessment for health, performance, and longevity. The H-FIT Assessment is Apex Human Performance’s proprietary diagnostic process that consolidates advanced cardiopulmonary, metabolic, and bio-mechanical testing into a single, integrated evaluation. Rather than interpreting isolated metrics, we analyze how your systems function together. The result is a clear, data-driven understanding of where you stand today, what risks may exist beneath the surface, and what actions will produce the greatest return on your time and effort. The assessment includes a full spectrum of clinical-grade performance diagnostics: Data alone is not valuable. Interpretation is. Every result is synthesized into a single performance profile that reveals: This integrated model allows us to identify precisely where intervention produces the highest return. Following testing, you receive a private consultation where your results are translated into clear strategic insight. You leave with: Most people train, eat, and recover based on assumptions. High performers operate differently. The H-FIT Assessment removes uncertainty and replaces it with measurable direction. By identifying risks early and optimizing key physiological variables, members gain control over factors that directly influence healthspan, performance capacity, and long-term vitality. Because your data reflects how your body actually produces force, consumes oxygen, and manages fatigue, it can be applied directly to real-world performance — whether improving endurance for tennis, generating rotational power for golf, or building durability and resilience for ski season. Golf may not seem like the most physically demanding sport. Still, elite players know that **strength, mobility, and power** can make all the difference in driving distance, consistency, and injury prevention. Exploring essential longevity biomarkers, such as telomere length, epigenetic clocks, and inflammation markers, can provide insights into aging management. By monitoring these indicators, we may influence the aging process, boosting both lifespan and health span. As we age, older adults often experience declines in strength and power. However, exercise can help mitigate these declines. [**PRIVATE TRAINING on the border of midtown east & the upper east side**](https://www.google.com/maps/place/Apex+Human+Performance/@40.757637,-73.9704349,17z/data=!3m2!4b1!5s0x89c258e456c48e55:0x51a80a2d2072c68d!4m6!3m5!1s0x89c259345bc70da5:0xf18282ea095959cd!8m2!3d40.757633!4d-73.96786!16s%2Fg%2F11h4b1tvfb?entry=ttu) - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - physiological strengths and limiting factors - efficiency of energy systems - structural imbalances affecting output and injury risk - metabolic trends influencing longevity and body composition - a complete performance and health report - prioritized improvement targets - quantified benchmarks to track progress - a personalized 30-day training and nutrition plan engineered directly from your data --- ## URL: https://www.apex-hp.com/about ### Title: About ### Page ID: 4920479 ### Content: # ABOUT US ## Why apex human performance? ## 1\. EDUCATION & EXPERTISE YOU CAN TRUST ## 2\. TOTAL BODY CARE ## 3\. A frictionless concierge experience ## Our team ### Andrew Malkiel ### Jon Esposito, PhD ### Nadeen Baumy ### Kyle Balzer Personal training certifications provide the illusion of competence, education, and experience — which are all important when choosing the right person to entrust with your health and fitness. Unfortunately, most consumers don’t even know to ask about their personal trainer’s educational background. At Apex Human Performance, every single member of our team — our personal trainers, nutritionists, and physical therapists — possesses a Master’s Degree or Doctorate in their field.  Bringing all of the pieces together to manage your health and fitness isn’t easy. From exercising correctly; to treating and preventing aches, pains, and injuries; to ensuring what you eat not only helps you live longer, but better as well, is a daunting task. Firstly, because each of these areas is a specific discipline: Personal Training, Physical Therapy & Nutrition.  Secondly, because these services have a high bio-individuality quotient, which requires proper testing and benchmarking, so that the solutions are customized for each individual. And thirdly, because these services are usually provided in an unorchestrated fashion from individual sole practitioners who do not communicate with each other or coordinate plans for their clients. At Apex Human Performance, we make fitness, body care, and nutrition easy by providing a comprehensive, all-inclusive game plan for your body, based on clinical-grade testing, and administered by a team of verifiable experts you can trust. Most health and fitness services not only keep clients beholden to a sole practitioner and his or her schedule, but do not offer any level of care outside of scheduling appointments.  At Apex Human Performance, we provide a high level of flexibility and ease of scheduling with our team of experts — and unparalleled 24/7 concierge care, from coordinating related health services in NYC and beyond, procuring priority access to the City’s top physicians, to designing and outfitting our members’ home gyms. Andrew is both a Nutritionist and Strength and Conditioning Coach with over a decade of experience in Exercise Science, Sports Nutrition, Fat Loss, and Competitive Bodybuilding. Andrew specializes in bridging the gap between nutrition and exercise using established scientific principles and the latest clinical research. Having pushed his body as a professional fitness model (Wilhelmina) and winning a national bodybuilding title (NPC), Andrew combines his applied knowledge and experience with his postgraduate education, where he earned a Master’s of Science in Nutrition. Prior to his Master’s, Andrew earned a Bachelor’s Degree in Exercise Physiology. While Andrew has worked with celebrities and Division 1 athletes, his approach remains the same regardless of a client’s career: understanding his client’s bio-individuality through clinical-level assessment and creating a game plan backed by established science and evidence-based research. A native New Yorker, Andrew lives in Manhattan and enjoys strength training, international travel, and frequenting celebrated sushi restaurants. Jon is a Strength and Conditioning Coach with fourteen years of experience in the field of exercise science, sport performance, personal training, and human optimization. Jon earned a PhD in Health and Human Performance. His research titled *“The Effects of a Six-Week High-Intensity Interval Stationary Bike Intervention on Vision Contrast Sensitivity and Mitochondrial Function”*  is focused on validating noninvasive methods to measure mitochondria and how to use exercise to improve mitochondria for disease prevention. Jon holds a Master's degree in Exercise Science, is a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association (NSCA), certified by the International Society of Sports Nutrition (CISSN), and in Olympic weightlifting (USAW).  Jon is a former Division I lacrosse athlete and professional hockey player. Jon worked as a Division I strength and conditioning coach with Men's Football and Baseball, Women's Track and Field, Women's Soccer, Men's and Women's Golf, and Cross Country at Tennessee Tech University. Jon specializes in crafting and executing personalized, evidence-based programs that enhance overall health, performance, and longevity, irrespective of an individual's background.  Jon lives in Manhattan with his wife Lindy, daughter Blake**,** and dog Titus. He enjoys a mentally and physically active lifestyle by playing tennis, hockey, golf, and taking long bike rides. He also enjoys reading books and scientific journal articles and being a foodie with his wife. In his spare time, he coaches hockey at Chelsea Piers. Nadeen’s work at Apex is built on the technical foundation of her Master’s in Exercise Physiology from Hofstra University. She specializes in taking complex data—like metabolic testing, gait analysis, and bio-mechanical assessments—and turning it into a practical training plan. For her, the goal is not just a better number on a screen, but ensuring her clients move better and stay resilient over the long term. Beyond the data, Nadeen understands the friction high-achieving New Yorkers face when trying to stay consistent. She has a keen intuition for her clients’ mental and physical states, allowing her to adjust programming in real-time to ensure they stay on track. She knows firsthand the discipline it takes to perform under pressure, having pushed through the mental and physical demands of several marathons. This mix of clinical knowledge and personal grit helps her identify exactly what a client needs to get from where they are to where they want to be. Personally, Nadeen emulates the same hybrid approach to training that she achieves with her clients by balancing the demands of long-distance running with a dedicated lifting program. When she isn’t training, she is usually exploring the city with friends. Kyle is a Doctor of Physical Therapy licensed in New York State, New Jersey, Florida and Connecticut. With a Bachelor’s of Science in Human Biology from Suny Albany ’10, Kyle parlayed his interest in the human body into a DPT from Sage Graduate School, which he finished in 2013. As an apprentice and associate of Dr. Charlie Weingroff, Kyle drives to keep his clients training while guiding them and their coaches with the appropriate lateralizations and regressions, and treating as needed. Treatments consist of a full body assessment and evaluation, from which impairments are determined and individual plans are built that consist of manual therapies, exercise considerations, and a solid foundation of education and communication. Kyle is formally trained in SFMA/FMS, manipulation, dry needling, functional range release, and many other approaches, all with the goal of improving each patient’s individual complaints and quality of movement. Kyle resides in Hell’s Kitchen with his wife Krystal, and dogs (Audrey) Hepburn and Stevie (Nicks). When he’s not training or treating, Kyle is at a Rangers’ game, traveling, at a concert, or playing guitar. [**PRIVATE TRAINING on the border of midtown east & the upper east side**](https://www.google.com/maps/place/Apex+Human+Performance/@40.757637,-73.9704349,17z/data=!3m2!4b1!5s0x89c258e456c48e55:0x51a80a2d2072c68d!4m6!3m5!1s0x89c259345bc70da5:0xf18282ea095959cd!8m2!3d40.757633!4d-73.96786!16s%2Fg%2F11h4b1tvfb?entry=ttu) - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") --- ## URL: https://www.apex-hp.com/membership-application ### Title: Membership Application ### Page ID: 4920480 ### Content: We accept a limited number of members to ensure a focused, private experience. Please provide the following details. After submitting your inquiry, our team will reach out for a brief consultation followed by an in-person club tour. [**PRIVATE TRAINING on the border of midtown east & the upper east side**](https://www.google.com/maps/place/Apex+Human+Performance/@40.757637,-73.9704349,17z/data=!3m2!4b1!5s0x89c258e456c48e55:0x51a80a2d2072c68d!4m6!3m5!1s0x89c259345bc70da5:0xf18282ea095959cd!8m2!3d40.757633!4d-73.96786!16s%2Fg%2F11h4b1tvfb?entry=ttu) - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") --- ## URL: https://www.apex-hp.com/health-test-schedule ### Title: Health Test Schedule ### Page ID: 4920481 ### Content: # Health Test Scheduling [**PRIVATE TRAINING on the border of midtown east & the upper east side**](https://www.google.com/maps/place/Apex+Human+Performance/@40.757637,-73.9704349,17z/data=!3m2!4b1!5s0x89c258e456c48e55:0x51a80a2d2072c68d!4m6!3m5!1s0x89c259345bc70da5:0xf18282ea095959cd!8m2!3d40.757633!4d-73.96786!16s%2Fg%2F11h4b1tvfb?entry=ttu) - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") --- ## URL: https://www.apex-hp.com/knowledge-base ### Title: Knowledge Base ### Page ID: 5025339 ### Content: # Knowledge Base ## ALL ARTICLES ## VO2 MAX ## RESTING METABOLIC RATE ## PHYSICAL THERAPY ## PERSONAL TRAINING ## NUTRITION ## H-FIT ## BODY COMPOSITION [**PRIVATE TRAINING on the border of midtown east & the upper east side**](https://www.google.com/maps/place/Apex+Human+Performance/@40.757637,-73.9704349,17z/data=!3m2!4b1!5s0x89c258e456c48e55:0x51a80a2d2072c68d!4m6!3m5!1s0x89c259345bc70da5:0xf18282ea095959cd!8m2!3d40.757633!4d-73.96786!16s%2Fg%2F11h4b1tvfb?entry=ttu) - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") --- ## URL: https://www.apex-hp.com/force-analysis-testing ### Title: Force Analysis Testing ### Page ID: 5030339 ### Content: # Force Analysis ## The Force Analysis includes: ### Explosiveness: ### Max Strength Output: ### Mobility and Stability: #### Explore Our Content Measure force and power output for health and performance Strength and power are critical for health, performance, and overall quality of life. Vald Force Decks are advanced instruments designed to capture and analyze force exerted by the body during various movements, delivering critical data on balance, stability, and movement mechanics. Muscle strength and power peak between ages 20 and 40, with a 17-20% decline in the 40s and 50s as muscle quality (time to force development) declines. Beyond 60, muscle loss (sarcopenia), strength loss, and power diminish on average 1-3% per year, increasing the risks of falls and injuries. Force plate analysis allows our exercise physiologists to measure your strength-to-power ratio and establish a muscle quality score. This score dictates training specificity, or how much power, strength, or hypertrophy training should be in a program. Each Force Analysis test provides a detailed report comparing the result to age-related normative data. Golf may not seem like the most physically demanding sport. Still, elite players know that **strength, mobility, and power** can make all the difference in driving distance, consistency, and injury prevention. Understanding how exercise timing influences sleep can empower individuals to optimize their daily routines, enhance their sleep experience, and promote overall well-being. Incorporating isometric exercises into your routine improves muscle activation, joint health, and mental resilience while minimizing wear and tear on the body. [**PRIVATE TRAINING on the border of midtown east & the upper east side**](https://www.google.com/maps/place/Apex+Human+Performance/@40.757637,-73.9704349,17z/data=!3m2!4b1!5s0x89c258e456c48e55:0x51a80a2d2072c68d!4m6!3m5!1s0x89c259345bc70da5:0xf18282ea095959cd!8m2!3d40.757633!4d-73.96786!16s%2Fg%2F11h4b1tvfb?entry=ttu) - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [CLUB](/privategym "CLUB") - [TRAINING](/personaltraining "TRAINING") - [HEALTH TESTING](/health-testing "HEALTH TESTING") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - [ABOUT](/about "ABOUT") - [H-FIT EXECUTIVE HEALTH AUDIT](/h-fit-testing "H-FIT EXECUTIVE HEALTH AUDIT") - [VO2 MAX](/vo2-max-testing "VO2 MAX") - [MEDICAL GRADE BODY COMPOSITION](/body-fat-testing "MEDICAL GRADE BODY COMPOSITION") - [RESTING METABOLIC RATE](/metabolic-testing "RESTING METABOLIC RATE") - [FORCE PLATE](/force-analysis-testing "FORCE PLATE") - Countermovement Jump (CMJ) - Single Leg Jump - Squat Jump - Isometric Mid-Thigh Pull (Full-Body) - Pushup (Upper-Body) - Quiet Stand - Single Leg Range of Stability - Single Leg Stand - Centre of Pressure - Ash Athletic Shoulder Test --- ## URL: https://www.apex-hp.com/consult ### Title: consult ### Page ID: 9014508 ### Content: # Your body deserves the same precision as your *career.* ## This is not a *gym.* ## A system, not a session. ## The H-FIT Executive Health *Audit.* ## The proof is in their *performance.* ## Let's begin *the conversation.* ### Request Received Apex Human Performance is NYC's premier private training club for executives — doctorate-led trainers, medical-grade health testing, and a fully personalized system built around your life. Apex is a private, members-only training club. No classes, no crowds, no waiting. Just you, your trainer, and a system built entirely around your goals. We identify your goals, constraints, history, and performance targets in a private consultation. Advanced medical-grade testing establishes a precise physiological baseline — VO₂ max, body composition, metabolic rate, force analysis. Our doctorate-led team builds your fully personalized strategy. Training, physical therapy, and nutrition work together inside one coordinated, private system — scheduled around your life. Quarterly diagnostics and detailed reporting ensure continuous optimization and measurable progress. A clinical-grade assessment spanning cardiovascular fitness, body composition, metabolism, strength, power, and movement quality. Every metric is benchmarked against sex- and age-matched norms. The result is a single Longevity Score, a full category breakdown, and a precise picture of exactly where to focus. All metrics are retested quarterly, and your training program is recalibrated to ensure the right levers are being pulled at every stage. There's no obligation and no hard sell. A 15-minute call with our team to understand your goals and determine if Apex is the right fit — on both sides. Your information is kept strictly confidential and will only be used to contact you about your consultation. We'll be in touch within a few hours. If you'd prefer to speak immediately, call us at (212) 233-0633. - 100% one-on-one training, every single session - Maximum of three members in the facility at any time — you will never wait for equipment - Private washrooms and changing facilities - Every trainer holds a minimum Master's Degree in Exercise Science - Scheduled entirely around your calendar - Intentionally limited membership to ensure focus and discretion