Vadim Fitness Studio, Ltd.

150 minutes of moderate physical activity every week is the recommended amount for a healthy heart. But this is one case where more might be better. Research showed that adults who exercised two to four times the recommended amount might lower their risk of dying by as much as 31%.

Please welcome our new coach Sara Santiso Liz.

Sara is a Strength and Conditioning Coach with a solid foundation in sports science. She holds a Master's Degree in Sports Science from Hofstra University, a Bachelor's in Physical Activity and Sports Science from the University of Coruña, Spain, and a Postgraduate Diploma in Personal Training and Sports Rehabilitation from Pompeu Fabra University, Spain. She is certified as a Personal Trainer by the Spanish Federation of Bodybuilding and Fitness and is currently studying for the NSCA Certified Strength and Conditioning Specialist (CSCS) certification.

Come over for the state of the art (and science) fitness assessment and exercise prescription.

Squats, bench press and more with coach Sara Santiso Liz

Landmine bar press.

Bench press with the smile!

Dedication and Determination.

Ladies with kettlebells. Rhapsody in blue.

For the Fitness Enthusiasts who want to improve training and performance.

Happy shiny people.... with sandbags on Saturday morning.

Bench press and burpees.

Our new t-shirts are here. They are matching well with the kettlebells.

https://youtu.be/sWTZFug9P4w

Metabolic cost of 100 kettlebell swings Using VO2 analyzer performed 100 kettlebell swings with 24 kg kettlebell.

Going to college with the right skill set.

Using strength of our lifters to install new appliances.

Getting smarter and smarter...

Call to schedule your VO2 max test 914-725-9553.
VO2 Master

Workout = family fun!

What's the metabolic demands of 100 Burpees? Watch our little experiment on YouTube.

Our fitness enthusiasts college students on vacations.

Get your vo2 max tested for better training and performance. On the treadmill or bicycle.

VO2 Master

What's Pirates least favorite exercise? THE PLANK!

Congratulations to our graduates, we will miss you, but we know you will be lifting in college and everywhere

Boost Your Bone Health with Protein! 💪🦴

Did you know that dietary protein plays a crucial role in maintaining bone health? Bone is 40% by composition protein and in direct opposition to the age-old (incorrect) hypothesis that protein makes your bones weaker; it doesn’t! Let's dive into how protein helps keep your bones strong and healthy!

**Women**
For women, especially postmenopausal, getting enough protein is key. Studies show that higher protein intake helps increase bone mineral density (BMD) and reduce the risk of fractures. Higher protein levels can slow down bone loss and even increase IGF-I levels, which are vital for bone strength.

** Men**
Men also benefit significantly from protein. Research highlights that higher protein intake can reduce the risk of hip fractures and support better bone density as they age.

**Older Adults**
For older adults, protein is essential for maintaining bone and muscle health. Adequate protein intake helps preserve bone density and muscle mass, reducing the risk of falls and fractures. It's recommended that older adults consume at least 1.2 g/kg body weight/day of protein, or even more if dealing with chronic illnesses.

**In Summary:**
Eating enough protein is vital for everyone to keep bones strong and healthy. Include protein-rich foods like meat, fish, dairy, beans, and nuts in your diet to support your bone health at every age! 🥩🍗🥛

**References:**
- Beasley JM, et al. Am J Clin Nutr 2014
- Cauley JA, et al. J Bone Miner Res 2016
- Hannan MT, et al. J Bone Miner Res 2000
- Sahni S, et al. Public Health Nutr 2014
- Shams-Whote MM et al. PLoS One. 2018
- Shams-White MM et al. Am J Clin Nutr. 2017

🦴 Boost Your Bone Health with Resistance Exercise! 🏋️‍♂️

Did you know that when it comes to improving bone mineral density, the specific load you use in resistance training may not be as crucial as previously thought? Recent studies suggest that it's the act of resistance training itself that counts the most. 💪

Key Insights from Research:

Consistency Over Load: Research by Kemmler et al. (2020) and Wang et al. (2023) shows that regular engagement (2 days/wk great, 3 days/wk better) in resistance training at any load level, not higher loads, can help maintain or improve bone density in postmenopausal women.
Bone Health Benefits Across Exercises: Shojaa et al. (2020) and Mohammad Rahimi et al. (2020) emphasize that various forms of resistance exercises, REGARDLESS OF LOAD, can trigger beneficial bone remodelling processes.
Age-Related Improvements: Marques et al. (2012) found that consistent resistance training can counteract the natural decline in bone density due to aging, making it an essential practice at any load.
Versatility in Exercise: Zhao et al. (2014) highlight that exercises that create impact, like jumping, are effective in improving bone mineral density, especially in premenopausal women.
Whether you're lifting heavy weights or doing body-weight exercises, the key is to stay consistent and challenge your bones and muscles regularly. The important takeaway is that resistance training in any form can contribute to better bone health.

Let's stay active, lift consistenly, or jump, and build those bones! 🏋️‍♀️💥



PMID: 32785775, PMID: 21922251, PMID: 32055889, PMID: 32399891, PMID: 36824476, and PMID: 24981245

Barbells and Wall Walks. And Burpees for All!

Test your VO2 Max, develop training zones, improve performance. $125.

Absorbing exercise science.