Heart Niagara is updating you on our COVID guidelines.
We know there are lots of questions with the rise in COVID positive cases and we want to assure you your safety is a top priority for us. Heart Niagara is following and often exceeding the guidelines of health and safety authorities to keep our clients and staff safe.
- Clients/Patients should arrive no earlier than 5 minutes prior to your appointment and wait in waiting room to be brought in. There is free parking behind the building off Park Street.
- In partnership with other programs in the building we will do temperatures check on arrival.
- All clients are required to bring a face mask or facial covering. For those who do not bring a mask, one will be offered.
- As you arrive, you should do a short self-assessment which is posted at the door.
- If you are not feeling well, please stay at home. If you are unable to attend, for this reason, you will be re-scheduled.
- Continue to wash/sanitize your hands throughout your day and sanitize when you arrive
- Participants will continue with appropriate social distancing guidelines.
- Heart Niagara will continue sanitize and disinfect shared surfaces and training equipment
- The building is cleaned regularly with commercial disinfectants. Frequently touched surfaces are disinfected throughout the day.
- All doors, where possible, will be propped open to avoid excess contact with door handles.
- The most important thing is to make sure we conduct business in a safe environment you are our most precious asset.
Why do I use only five machines per session?
The MedX equipment is used in conjunction with the research based program designed by John Little and Dr. Doug McGuff. The program consists exclusively of compound exercises, which means that they involve rotation around several joint axes, and therefore also involve several muscular groups per exercise. The order of the exercising is designed to train the greatest muscle mass first, and then end with the least muscle mass (bigger to smaller). Core strengthening machines may be added to your routine as you progress.
Why do I perform each movement for up to two minutes?
The time under Load (TUL) method of measuring exercise performance is the foundation of the theory. Muscles contain different fibres that each have unique characteristics. Some fibres fatigue quickly while others take longer. Strength improvements occur when all muscle fibres fatigue which can take up to 90 seconds. If you can perform an exercise for two minutes or more, this indicates that your weight can be increased at the next session to accomplish the muscle fatigue necessary to build muscle mass. In addition, measuring TUL rather than number of repetitions or sets, encourages good form; seconds count, not repetition.
Why is each exercise performed so slowly?
Slow movements keep the muscle under a continuous load, and consequently there is no time for the muscle fibres to rest or recover. Slow movements also eliminate the contribution of momentum to help overcome the resistance. This approach maximizes the time spent performing each exercise.
Why don’t I have to stretch or perform a warm-up prior to the program?
Performing traditional stretching movements can sometimes place the muscle in an overly extended position, causing that tugging sensation, and may be stretching the muscle beyond its natural range. Using the MedX “Big-Five” lets you move weight that provides a meaningful load on the muscle through its full range of motion. Both stretching and warm–up results are achieved while performing the movement itself, providing you with time efficiencies. At the onset of each exercise, the intensity is lower due to the muscle not reaching fatigue. These initial movements function as a warm-up (lower intensity) to start, but the intensity builds over the two minute period as the muscle fatigues.
Why can I only attend HeartCORE once a week?
With high intensity strength training, the goal is to achieve muscle fatigue at each session. True muscle fatigue requires sufficient rest to repair the fibres before applying another stimulus. While the necessary rest interval may vary between individuals, allowing six days in between workouts ensures enough recovery for everyone. People may recover faster and may wish to complete up to three workouts per week, but once per week results have been proven.
Does this program really work?
Yes, with regular attendance, the HeartCORE program will help you get stronger. The resistance load will increase each week, so you will see a slow but steady increase in the amount of weight you can move. Members experience other benefits such as an increased energy level, the ability to perform daily activities easier, improved strength and clothes may fit better. Talk to your HeartCORE coach about how to reach your goals.