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AFFL FAQ’s


Personal Training | Spine Health | Golf Fitness

While the response to many of these FAQ’S are relatively brief, they are covered in more detail during the free, no-obligation consultations offered at Appleton Fitness For Life, Inc.

Don’t wait another minute…Call 731-BFIT (2348) to schedule your private meeting and get on the Fast Track to Better Health!

AFFL Personal Training FAQs

What is slow-speed strength training?

Slow-speed training is high-intensity circuit strength training, which emphasizes the slow, controlled lifting and lowering of a selected weight or resistance. The purpose of such training is to momentarily weaken the target musculature, thus stimulating positive physiological adaptations (increased strength, endurance, bone density, metabolism, etc…). By emphasizing slow, controlled repetition speeds and the maintenance of proper form and technique, each training session will safely provide the intensity necessary to maximize the known benefits of exercise.

Why is it important to strength train?

Beyond the age of full development, every adult will lose approximately ½ to 1 pound of muscle mass each year. This progressive loss of skeletal muscle tissue (sarcopenia) is a debilitating health problem that eventually leads to decreased muscular strength, endurance, metabolic rate, and functional ability, as well as increases risk of injury. In addition, only proper strength training can effectively maintain or improve body composition. Research has shown that regardless of a person’s age or gender, properly performed strength training can slow, halt, or even reverse these age-related declines.

Am I too old to participate in slow-speed strength training? (See above)

You are never too old to reap the benefits of slow-speed strength training. However, there may be individual limitations that may require specific exercise modification or prohibit program participation. Slow-speed strength training is the safest, most effective way to improve fitness and maintain long-term independence. It is recommended that all adults consult a physician or have a physical examination before participating in any exercise program.

Is slow-speed training safe?

Slow-speed training provides the safest known method of effective exercise. In fact, while many other widely accepted exercise protocols lead to negative health consequences (i.e., joint degeneration), slow-speed training, despite the high level of intensity, significantly reduces potentially dangerous impact forces and permits one to maximize the benefits of exercise without compromising health in any way. Not all methods of strength training are safe and effective. Multiple-set training protocols utilizing fast repetition speeds produce excessively high impact forces and may lead to over-training due to the high volume and/or frequency of training.
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Is it really possible to achieve optimal results in only 20-30 minutes, once or twice a week?

Not only is it possible, it’s probable! The slow-speed exercise protocol employed at AFFL effectively provides the high intensity stimulus necessary to trigger positive musculo-skeletal adaptations. In order to then achieve optimal results, adequate recovery and adaptation time must elapse before training again (a minimum of 72 hours). In fact, the stronger you become and the more intensely you are able to train, the less frequently you will need to exercise. A common mistake is to train too frequently, thus hindering full recovery and adaptation from the previous training session. Contrary to popular belief, more is not better!
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Can I lose body fat on a slow-speed strength-training program?

Slow-speed training is essential to a successful change in body composition. While properly performed strength training burns more calories per minute than any other activity, it is actually the maintenance of or increase in muscle mass that gives slow-speed training the advantage over other activities when fat loss is the desired result. Reduced calorie diets alone or in conjunction with “aerobic” activity are not nearly as effective for long-term fat loss as slow-speed strength training and a moderately reduced calorie diet. Research has shown that strength training in conjunction with a moderately reduced calorie diet is more effective for fat-loss than the combination of diet, aerobics, and strength training, or diet and aerobics alone.
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Do I need to diet or get in better condition before beginning a slow-speed training program?

Whether you are a well-conditioned athlete or someone who is quite de-conditioned, all you need is the sincere desire to improve your current level of fitness before participating in a slow-speed training program. While it is necessary for training sessions to be demanding and of an intense nature, each person will only be expected to perform within his or her own limitations and tolerance to the stress of exercise.
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Won’t strength training decrease my flexibility?

Strength training, or any physical activity, will decrease flexibility if it is not performed through a full range of motion. If done properly, slow-speed strength training will actually improve flexibility. Due to the limited range-of-motion at the active joints, activities such as running, cycling, and swimming actually tend to compromise flexibility.
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Don’t I need to do some “aerobic” activity to lose body fat?

One pound of muscle mass burns approximately 50 calories a day simply at rest. Thus, it is clear that increasing muscle mass, or at least maintaining this vital tissue while moderately reducing calories is essential for long-term fat loss. So-called aerobic activity cannot only lead to progressive musculo-skeletal problems, but it does little if anything to prevent the age-related loss of lean body mass. In fact, the high volume of low intensity aerobic activity that many people engage in often accelerates muscle wasting. In addition, aerobic activity burns surprisingly few calories for the effort (jogging a 10 minute mile burns ~100 kcals) and if it contributes to muscle atrophy, metabolism will slow down making it easier to gain body fat.
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What about my cardio-vascular conditioning?

Properly performed strength training provides the necessary cardio-vascular stimulus without the negative health consequences often associated with “aerobic” activity. The momentary weakening of the major musculatures of the body during slow-speed training provides strong cardio-vascular/respiratory stimulation. Think about it. These systems exist to serve the working tissues (muscles and organs) of the body by providing oxygen and nutrients and removing metabolic waste products. Since the only way we can increase cardio-vascular/respiratory function is to perform mechanical work with the muscles, doesn’t it make sense that the highest quality muscular work (slow-speed, high-intensity training) will effectively stimulate a positive adaptation in these biological systems? In addition to the positive cardio-vascular/respiratory adaptations, slow-speed training improves muscular strength, endurance, bone density, and body composition among other things.
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What is the AFFL training facility like?

The training studio at AFFL will always provide a distraction-free environment for all clients. There will be no more than two trainers working with clients at any one time. In addition, you will not find any plants, mirrors, or music, only the quiet, cool, and well-ventilated environment necessary for optimal concentration and performance. The training studio is equipped with a full line of MedX® strength/rehabilitation equipment, the finest variable resistance equipment available. It is friction-free, adjustable in 2-pound increments and very user friendly. Persons of all ages and fitness levels will benefit tremendously through use of such equipment in accordance with the slow-speed protocol.
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Will I always be supervised during my training?

A well-qualified instructor will supervise you at all times to ensure the safety and effectiveness of each slow-speed training session.
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How will I get the support I need to keep me on track and achieving my goals?

In addition to the support you will receive at each scheduled training session, there will be several group support sessions each week. These support sessions are available free of charge to all AFFL clientele and are intended to ensure compliance with healthy lifestyle changes
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What is core conditioning?

Core-conditioning effectively stimulates strength improvement and enhances flexibility in the muscles surrounding the mid-section of the body. The AFFL Core-Conditioning program utilizes the MedX® exercise lumbar (EXL), rotary torso (RXL), four-way neck (CXL), abdominal (AB), and stretch machines to increase strength in the abdominal region, neck, and lower back, while improving flexibility in the hamstrings, adductors, shoulders, upper back, and lower back. This program will improve the strength and stability in the epicenter of the body, and may effectively reduce incidence of neck and low back pain. In addition, the Core-Conditioning program will improve the performance of daily and recreational activities, particularly golf and racquet sports, while reducing the risk of injury.
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Why should I have my body composition assessed periodically?

Research has shown that a high body fat percentage is associated with an increased risk of developing chronic diseases such as coronary heart disease, cancer, stroke, and diabetes, as well as contributing to other health related problems. In addition to periodically assessing health risks, regular body composition assessments can be one of the best means of assessing the effectiveness of one’s current diet and exercise program. AFFL uses BioAnalogics electro-lipography to assess body composition with an accuracy surpassed only by underwater weighing. It is painless, non-invasive, and requires no uncomfortable skin fold measurements.
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What kind of results can I expect to see?

It is realistic to expect up to a 50 percent strength increase in eight-twelve weeks, as well as improvements in resting blood pressure, cardiovascular status, injury resistance, flexibility, metabolic rate, and body composition. In addition, improvements in cholesterol and triglyceride levels, bone mineral density, and glucose tolerance are also common.
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AFFL Spine Health FAQs

These frequently asked questions are specific to the AFFL Spine Strength Restoration program. Please contact us directly with any questions regarding our approach to reconditioning.

Can AFFL Spine Strength Restoration help me?

Research has shown that our reconditioning methods produce excellent and lasting results with a wide range of back and neck conditions. See “Are You A Candidate?” for more details.
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What is MedX technology?

AFFL uses computerized MedX® technology to recondition the low back (lumbar) and neck (cervical) musculature with a unique system of stabilization. MedX® is non-invasive medical equipment that accurately measures strength, endurance and range of motion and then provides a safe and effective reconditioning stimulus like nothing else can.

Chronic spine pain can stem from a variety of sources, but research suggests that a primary contributor is significant weakness in the spinal musculature. Most people with chronic pain learn to compensate with abnormal postures and by recruiting other muscles, which compounds the problem over time. MedX® specifically isolates the deconditioned spinal musculature, improves strength, endurance and range of motion, and ultimately improves function and quality of life.
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Why is MedX so Effective?

Most spine pain can be reduced or eliminated if the deconditioned muscles of the spine are isolated and strengthened. The MedX® Medical Lumbar Extension prevents pelvic rotation during treatment, thus ensuring that the lumbar muscles are effectively exercised. As the strength and flexibility of the back muscles increase, function improves and pain decreases. Unless strength is restored to problem areas most alternative methods will fail to yield lasting results.

Only MedX® completely immobilizes the pelvis during strengthening treatment.

If the pelvis is not immobilized during exercise the hips, gluteals and thighs extend the spine instead of the back muscles. This causes the spinal muscles to remain relatively inactive, weak and vulnerable to painful episodes and loss of function.

pelvic

Without pelvic immobilization, exercise is non-specific and most of the work is done by the hip extensors. When the pelvis is immobilized, strengthening is focused on the lumbar extensors.

lumbar-extensorslumbar-extensors-medx

Effective isolation and exercise stimulation is also possible with the MedX® Medical Cervical Extension, yielding excellent outcomes for neck specific conditions related to spinal deconditioning.
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What problems can MedX® identify?

One of the leading factors in the development of pain and injuries is insufficient strength. Recent research has identified that deconditioned spinal muscles contribute to the development of chronic low back and neck pain. Additional research has also shown that after only one episode of low back pain the primary stabilization muscle of the low back (multifidus) deteriorates and does not spontaneously recover.

One problem with traditional rehabilitation methods is that deconditioned spinal muscles are not specifically isolated and trained intensively. Only MedX® machines are able to accurately and objectively measure the strength, endurance, and flexibility in lumbar and cervical spine and then recondition these areas, which has been proven to produce positive spinal changes in the discs, muscles, ligaments and even bone.
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Can MedX® promote disc health?

Recent scientific studies suggest that chemical changes in the intervertebral discs may be a source of spine pain. These chemical changes are usually the result of not moving the spine normally. Limited movement causes chemical build up in the discs where they can even move into the surrounding tissues thus aggravating nerves, muscles and ligaments. Intervertebral discs remain hydrated, chemically balanced, and receive nutrition through full range of motion (ROM) movements, which is the last thing chronic spine patients want to do. Unfortunately, the inactivity causes the problem to become worse eventually leading to muscle atrophy and further deterioration of the joints in the spine. MedX® technology gives patients the best opportunity to improve spinal strength, range of motion, and disc health.
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What if I have a herniated disc?

MedX® medical machines are specifically designed to isolate the low back and neck thus helping the patient move in a safe manner and restore normal function to the spine and discs. Even if a disc has a bulge or herniation it still responds to correct movement, which is essential to restoring disc health.
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What if I’ve had back surgery?

Post-surgical reconditioning is of the utmost importance. The inactivity and discomfort that typically precedes, as well as follows surgery, often results in joint deterioration and significant muscle atrophy. Scientific evidence shows that many of the injured muscles will not recover on their own even with normal activities. AFFL Spine Strength Restoration is a very safe and effective way to gently start the reconditioning process and gradually build the injured area back to normal strength levels.
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How soon after surgery can I be treated?

The recommended time period depends upon the surgical intervention, but in general, the MedX® protocol requires a six-week period after surgery before active MedX® reconditioning can begin. However, we can treat you with therapeutic massage during this period, if required.
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What if I’m seeing a chiropractor?

A recent study demonstrated that the combination of chiropractic care in conjunction with isolated strengthening using MedX® technology is an excellent way to eliminate chronic neck and back problems. However, chiropractic alone may not yield lasting results, due to its inability to effectively restore spinal strength. We will consult your chiropractor to coordinate the best possible care or refer you to a well-qualified chiropractor, if necessary.
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How long is the Spine Strength Restoration program?

A 12-week program is recommended, which consists of an initial evaluation followed by 16 to 24 treatment sessions using MedX® technology. The first month typically consists of twice-weekly treatments, followed by once or twice a week treatments until program completion. If you are in acute pain, we recommend that you consult your physician or physical therapist until they determine that you are ready for active and more intensive reconditioning.

The number of MedX® sessions has been determined by surgeons and medical researchers to be optimal for obtaining the best results. Some people may recover more quickly and occasionally may take a little longer, but most will derive optimal benefit over the course of 16 to 24 treatment sessions.
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How long does it take to notice results?

This is a difficult question to answer, but most of our clients will notice improvements within the first three or four treatments. Spine Strength Restoration is not designed to simply address the symptom, but rather the underlying cause (deconditioning). It takes time and effort to produce lasting results. Even those that do not notice changes in their symptoms initially usually experience measurable increases in strength and range of motion, which is an important first step in the recovery of function and elimination of pain. The vast majority of clients who complete a 12-week program feel significantly better at the end and, perhaps more importantly, stay that way.
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What will happen to my spine strength after the program ends?

By the end of your program, your spinal muscles will be reconditioned and “trained” to maintain posture and support the spine during movement. Research has shown that patients retain most of the benefits of the treatment 16 months and more after completion. However, many of our patients choose to have one “maintenance” session using MedX® technology each month in order to maintain maximum strength in their spine and minimize the possibility of any new episodes of pain.
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Has there been any medical research to support the use of MedX® technology?

Numerous studies have been published in scientific and medical journals on the effectiveness of the MedX® treatment in treating patients with back and neck pain. 20 years of research has resulted in studies that have been published in the following “peer reviewed” medical journals:

  • The Spine
  • Archives of Physical Medicine and Rehabilitation
  • Medicine and Science in Sports and Exercise
  • Journal of Musculoskeletal Medicine
  • Journal of Occupational Rehabilitation
  • American Journal of Sports Medicine
  • Journal of Spinal Disorders
  • Physical Therapy

Please go to the Research and Resources page for more information.
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Will my medical insurance cover the cost?

AFFL Spine Strength Restoration is strictly pay-for-service and is not covered by insurance or Medicare at this time.
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Do I need a doctor’s referral?

You will need a physician’s consent to participate in our Spine Strength Restoration program. You can request a referral to AFFL from your physician and if interested in learning more about our unique and highly effective method of treatment before consulting your physician, please schedule an appointment to tour our facility.
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How can the use of MedX® medical machines benefit employers?

Pre-employment screening utilizing MedX® is a valuable tool for potential employers. MedX® technology provides an objective, accurate measurement of the strength, endurance, and range of motion of a prospective employee’s lumbar or cervical muscles. This can help prevent an injury before it occurs or help with job placement.
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AFFL Golf Fitness FAQs

If you look at the long hitters of today, they make very little hip turn on the back swing and a huge shoulder turn. Rotary torso training will help you achieve this.” – Butch Harmon

Why is a golf fitness program necessary?

Core conditioning is key! Your upper body makes up a large part of your total body mass and it is specifically supported by your spine. The spine is made up of 24 vertebrae that have discs between them that act like cushions to absorb pressure and keep the bones from rubbing against each other. Ligaments, which connect bones to bones, hold the vertebrae together and tendons connect the tiny (paraspinal) muscles to the vertebrae. These muscles support the spine and provide for movement.

When any part of the spine is injured (including a disc, ligament, muscle, or bone), the muscles automatically go into spasm to reduce movement in the area. Moreover, just like any other muscle in the body, if these spinal muscles are not exercised regularly and properly, they will weaken and eventually become painful.

Therefore, because the complex golf swing revolves around the spine, golfers are very susceptible to back injuries, which are more specific to the spinal muscles. Thus, the need to keep those muscles active and well-conditioned.

Studies also show that improving strength and flexibility will increase club-head speed, enhance joint mobility, improve lean body composition, and even reduce blood pressure.
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What is the Core-4 Golf Fitness Program?

Professional swing instructor, Butch Harmon, and a group of physical therapists originally designed the MedX® Golf Fitness Program for the physical conditioning and spine rehabilitation of professional golfers. With the needs of the golfer in mind, the AFFL Core-4 Golf Fitness Program utilizes the four primary MedX® Core Spinal Fitness System® exercises in conjunction with several other sport specific exercises, to train the body parts involved in every golf swing. A correct golf swing requires both strength and flexibility in the arms, shoulders and hips as well as throughout the trunk and low back. By correcting strength and flexibility deficiencies many aches, pains, and mechanical swing faults can be eliminated.
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What can the Core-4 Golf Fitness Program do for me?

  • Enhance your strength, endurance, and overall physical performance.
  • Promote greater joint flexibility for a quicker, more fluid movement. Especially important for those who experience lower back pain due to inflexibility in the hamstrings, back, hip flexors and pelvic region.
  • Reduce the energy required for movement.
  • Improve circulation and joint nutrition, which in turn decreases the likelihood of degenerative joint disease and common aches and pains.
  • Improve club head speed, driving distance, and club swing range of motion.

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Is this program the same as taking lessons?

No. This program is designed to improve body mechanics through enhanced physical strength and flexibility. We encourage our participants to take lessons while they participate in our program so they can learn to use their strength and flexibility correctly.
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How do strength and flexibility affect my game?

Strength and flexibility are two vital aspects of every golfer’s swing. Improving each will enhance performance, increase club head speed, and prevent common injuries. Two areas that most golfers need to improve are hamstring flexibility and the rotational strength and flexibility of the trunk.The MedX® Core Super Stretch, Torso Rotation, Lumbar Extension, and Abdominal Isolator along with a few other sport specific exercises solve the problems associated with age-related deconditioning and keep you playing the game at a high level.
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How does club head speed affect my game?

It has been shown that a mile per hour increase in club head speed equates to two yards of distance. This number becomes even more significant when you realize that this applies to every club in your bag; Many golfers will spend hundreds of dollars on a driver that may add 10-15 yards of distance and that they will use 9-10 times on the course. It is not unusual for participants in our program to notice a 5-10 mile per hour increase in their club head speed in the first 30-60 days.
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Who should participate in this program?

This program has been designed for golfers of all levels. Anyone interested in increasing his or her strength and flexibility, hitting the ball farther and eliminating aches and pains is a good candidate. Golfers of all ages and experience levels notice significant improvements in their driving distance as strength and flexibility improve.
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How long does the program last?

Although programs are customized for each individual, the AFFL Core-4 Golf Fitness Program typically consists of 12 visits over 8-weeks, with each visit lasting approximately 30-minutes. However, programs can be ongoing depending on the needs and goals of the individual. Each visit is closely supervised and all progress is well-documented. The computerized testing of low back strength and range of motion is also available. It is not uncommon for the average golfer to realize a 25-50% gain in strength and range of motion in a relatively short period of time.
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