JAG-ONE Physical Therapy

JAG-ONE Physical Therapy is a physical therapy company located throughout NJ and NY that offers care for orthopedic & sports injuries.

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The weather is nice and summer sports are beginning. Here are some injuries that you should be watching out for. 

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No mistakes! Here are 7 workout mistakes that you should avoid this summer. 

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Stay fit this summer by going for a nice swim! 

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INTERVAL TRAINING

- Periods of high intensity exercise followed by periods of low intensity or recovery periods. - Can be adapted to suit variable anaerobic needs: -> Sprinters use shorter work intervals at high intensity and longer recovery periods -> Endurance runners do longer work intervals at high speeds in order to adapt their natural pace for a marathon - How to adapt sessions over time: -> Change duration of work interval -> Change intensity of work interval -> Change duration of recovery -> Change number or work intervals and recovery periods - Benefits: -> Muscle fibre recruitment = development of neuromuscular system -> Cardiovascular benefits = cardiac hypertrophy, lower resting heart rate, increased elasticity of heart walls etc. -> Improved anaerobic power -> Increased myoglobin stores in muscles -> Increased metabolism in the short term -> And so many more!

- My Session Plan: - 5 minute warm-up (light jog and stretch) - 30 sec sprint followed by 30 sec rest - 30 sec sprint followed by 15 sec rest - 45 sec sprint followed by 30 sec rest - 45 sec sprint followed by 15 sec rest - 60 sec sprint and finish - 5 minute cool-down (walk/light jog and held stretches)

Tips: - During the sprints, your heart should be working at above 80 per cent of your maximum heart rate. (My average for the session was (172/203)x100 = 85% - It’s okay to slow down a bit, just make sure you’re working as hard as you can. Remember, don’t over-exhert yourself though. If you begin to feel dizzy or unwell, stop immediately, sit down and drink plenty of water. - Be aware that these sessions are extremely high intensity and you will be tired for at least a day after. This is natural because your body maintains a high metabolic rate for 24 hours after, so more energy will be used to recover from the session.

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Take strokes off your golf game with JAG Physical Therapy Fitness Program! 

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You get what you put in! Here are some nutritional facts from JAG Physical Therapy President & CEO, John Gallucci, Jr., ATC, DPT.

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Flip a coin and learn your fate. 

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It’s the end of the week and there’s no doubt you’re tired. Try adding these to your diet to get that extra energy you need!

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There is always room for improvement.

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The sports with the most injuries! 

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look at all of the good cardio can do for you! :)

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Accept the challenge. You can do it! 

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