After developing an initial base and level of comfort with training, resistance training progressions can be grouped into five phases: stabilization, endurance, power, hypertrophy, and strength. Each of these phases demands that the acute variables of sets, repetitions, rest, intensity, and tempo match in order to achieve the primary goals of each phase. This ensures that the adaptations that occur in the energy systems, muscle fiber types, and neural-muscular-metabolic continuum match. This then allows the body to receive consistent messages from all of its systems to maximize predictable outcomes. By assessing levels of movement, Evolve Fitness safely progresses clients so they train efficiently and with appropriate intensity so they are able to reach their goals.
Here at Evolve, we use the Functional Movement Screen and the InBody Machine to score, measure, and assess improvements.
FMS: Creating a Specialized Workout Plan
We use the Functional Movement Screen (FMS) to assess your basic movement patterns so we can tailor your workout plan for your body. Most of us are born limber and symmetrical. But as we age, we develop muscle imbalances and asymmetries that can make us move less efficiently and also make us more prone to injury. Using a series of basic (though slightly awkward!) movements, the FMS identifies muscle asymmetry, tightness, and weakness. The movements are designed to isolate muscles to prevent the natural tendency of the body to compensate, which makes weaknesses less obvious. The FMS scores your ability to do each movement on a simple scale of 0 to 3. The scores provide a good baseline indication of strengths and weaknesses and periodic rescreening measures your progress. No one, even elite athletes, moves perfectly, so everyone interested in improving muscle mobility and flexibility can benefit from the FMS.
InBody Machine: Looking Beyond the Scale
Most people use one number on their bathroom scale to track their health/weight loss goals. We use the InBody Machine, a much more sophisticated tool that measures body composition in terms of total body water, body fat mass and skeletal muscle mass. The InBody Machine’s data enables you to clearly understand your muscle and fat distribution so you know where to focus on developing muscle and sometimes even fat. (We all know that high body fat is unhealthy, but excessively low body fat is unhealthy as well.) Skeletal muscle mass is important, and not just for body builders. Increasing muscle mass can increase bone density, prevent injuries, and speed up your metabolism because muscles burn more calories per day than fat. So decreasing your body weight, that simple number on your scale, is not necessarily a good thing if you are losing muscle mass. The InBody Machine helps you look beyond the scale to more comprehensive data that helps you become healthier and stronger as you lose weight.