Worlds Best Equipment

Muscles and the Strengthening Exercises for Each:

Common injuries and the machines for their rehabilitation

Strengthening Machines and the Areas they Strengthen:

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The Worlds Best Equipment At Mike Arteaga’s one of our primary goals has

always been to offer the most advanced, scientifically credible programs and equipment. The field of exercise is overflowing with incredibly inaccurate information. Rest assured, we have never and will never use or recommend equipment or programs that have not been scientifically proven.

Toward this end, we have one of the largest collections of MedX equipment in the country available for your use. MedX is the most advanced scientifically proven strengthening equipment. As a result, it is the most expensive line of equipment, and most gyms choose not to invest the money.

In addition, we have large, well equipped free weight areas with the most advanced free weight equipment, the Hammer equipment.

Both Hammer and MedX equipment were developed by Arthur Jones, who over his lifetime conducted hundreds of millions of dollars of research. His research clearly revealed how to produce the best strength and muscle development results; the MedX machines were then built to these specifications.

Why is MedX so effective? The invention of the barbell dramatically advanced muscle strengthening when it was introduced over 100 years ago. Used correctly,

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barbells provide excellent results. However barbells have inherent and unavoidable shortcomings that researchers in the field have been trying to correct since they were first introduced. The major shortcoming is that barbells provide resistance through only part of each muscle’s movement, which results in only partial development of the muscle.

In effect they strengthen and build only the part of the muscle being worked. In order to strengthen and build an entire muscle, the muscle must have resistance through its entire movement. This is what MedX is designed to do.

The millions of dollars of research that went into the design of the MedX equipment was focused on providing the correct amount of resistance for each muscle, at each point, through its entire movement. This full range resistance stimulates and grows the entire muscle.

MedX is simply a dramatically improved barbell. Due to its increased efficiency, MedX requires less training time. A complete body workout can be done in 20 to 30 minutes.

The Hammer equipment in our free weight area uses the same concepts but in place of a weight stack, barbell plates are used to adjust the resistance.

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What is Strength Training and What does it do for Me?

Strengthening exercise or weight training is technically known as “progressive resistance” exercise. This type of exercise builds strength in the muscle, while simultaneously building strength in the surrounding connect tissue and bone; as opposed to aerobic exercise that builds endurance but provides little or no strength increases.

In order for strengthening exercise to be effective, the amount of weight lifted must be sufficient to exhaust the muscle within a 60 to 90 second window of time. A muscle is exhausted when it reaches a point where it is momentarily unable to move the weight.

Exhausting the muscle triggers the strengthening process, which occurs over the next couple of days as the muscle recovers. As the muscle gets stronger, the weight must be progressively increased to accommodate the muscle’s new level of strength; thus the name “progressive resistance”.

There is often confusion on the speed of movement for strengthening exercises, but the research has clearly proven that slow, deliberate speed is required to strengthen the entire muscle. Physics dictates: the faster the weight is moved the more momentum is created, as momentum builds less work is required of the muscle, thus reducing your results. Rapid weight lifting or jerking

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a weight is also what causes injury when performing strengthening exercise. Eliminate the speed and injuries are eliminated. Slow movement has the added benefit of producing faster results.

For years, the medical and healthcare community considered strengthening exercise unimportant and beneficial merely for appearances. In the last 20 years, this has totally changed with even the “father of aerobics”, Dr. Kenneth Cooper, world-renowned expert on exercise and health, reversing his position. Strengthening exercise is now recognized as critical for our health, particularly as we age. It is the only way to maintain muscle strength as we age, and muscle strength is the key to, healthy joints, bone density, and a long list of other health benefits.

Strengthening Equipment for Every Muscle Group

At Mike Arteaga’s we have one of the largest and most complete collections of strengthening and rehabilitation equipment in the country. There is a machine and program for virtually every muscle and rehabilitation requirement.

If you have had an injury and have been okayed by your doctor to begin exercise, please check with one of our trainers to get started on a program. They will design a program to help speed your recovery and prevent re-injury.

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What Makes MedX Different?The MedX is basically an improved barbell, designed

to overcome the shortcomings of barbells and other strengthening machines.1. The MedX machines are designed to work each muscle through its full natural range of motion.2. MedX machines are built with automatically variable resistance which matches each muscle’s natural change in strength. This eliminates the obvious sticking points and easy points, that occur with a barbell exercise.3. MedX machines have balanced weight stacks with no guide rods, using ball joints and levers rather then extensive chains or belts and pulleys. The result is an 85% reduction in mechanical friction.4. MedX weight stacks are over double the size (500 lbs.) of conventional weight stacks (200 lbs.) and geared to move half the distance. This slows the speed of the weight being lifted, reducing momentum and forcing the muscle to work harder. 5. MedX has 2 weight stacks on each machine with the smaller 2 lb. weight stack on top. This provides 280, steps of resistance rather than the 20, ten pound steps of resistance, that most machines provide.6. MedX’s 2 pound weight stack enables the user to move the resistance up in very small steps which more closely matches the body’s growth rate.

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7. MedX is ergonomically designed to reduce stress on the joints and to provide stretching of the muscle with each repetition, actually increasing flexibility as strength is increased. 8. When using the recommended sequence of MedX machines, a workout is balanced so that all opposing (antagonistic) muscle groups are strengthened. This guarantees that all the major joints in the body are strengthened for joint health.

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Muscles and the Strengthening Exercises for Each:

When attempting to rehabilitate an injury, make sure your doctor has approved beginning exercise. Then have a trainer assist you in setting the machines and always be careful to work slowly in a strict pain-free range of motion.

Abdominal muscles: The MedX Abdominal Machine works these muscles through their full range when done correctly. To isolate the abdominal muscles, care must be taken to exclude the shoulder muscles and hip flexor muscles as much as possible.

Ankle flexors, (muscles on the shin): The Hammer Tibial Flexion Machine strengthens the muscle that flex the ankle, raising the toes towards the shin. This helps heal shin splints, drop foot and helps to prevent reoccurring ankle sprains even in cases of chronic sprains.

Biceps Muscles: The MedX bicep machine is the only exercise that works the biceps muscles through their full range of motion, strengthening the entire muscle.

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Calf Muscles: The soleus and gastrocnemius muscles of the calf are worked on the Calf master toe raise stand, the seated calf machine, standing calf machines or the leg press.

Deltoid muscles (shoulder muscles): The MedX Lateral Raise Machine strengthens the deltoid muscles through their full range of motion. The deltoid crosses the shoulder joint, raising the upper arm. Strengthening the deltoid provides critical support for the shoulder joint, and helps with healing most shoulder problems.

Forearm muscles: The Nautilus Super Forearm Machine Strengthens the muscles of the forearm and the hand, helping to heal elbow, forearm and hand injuries including tennis or golfer’s elbow.

Gluteus muscles: The Nautilus Hip and Back (only in Poughkeepsie) strengthens the hip extensor muscles, including the gluteus muscles that provide up to 85% of the force in any jumping or leg drive movement.

Hamstring muscles: The MedX Leg Curl machine works the hamstring muscles on the back of the thigh, bending the knee. Strengthening these muscles in conjunction with the quads on the front of the thigh, helps to alleviate knee pain from a multitude of knee problems, most commonly torn cartilage to osteoarthritis. In some

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cases with osteoarthritis, pain is eliminated, even when the cartilage is worn completely through and is said to be “bone of bone”. (see our Knee Brochure)

Hand muscles: The Nautilus Super Forearm Machine gripping movement, strengthens the small muscles in the hand and forearm that close the hand. Strengthening these muscles often increases finger mobility and reduces finger joint pain from osteoarthritis.

Hip abductor and adductor muscles: The MedX Abductor and Adductor machines strengthen the antagonistic (opposing) muscles that cross the hip joint and pull the thighs apart (abductors) or that pull the thighs together (adductors). They lend support to the hip joint and help strengthen the bones in the hip area.

Latissimus dorsi muscles: The MedX Pullover Machine isolates and works the latissimus dorsi muscles of the upper back through their full range of motion. By applying the resistance directly to the upper arm through elbow pads it works the lats directly without the involvement of weaker muscles, as in a lat pulldown, which limits the effectiveness of the exercise. The MedX Torso Arm Machine also strengthens the lats, along with the rear deltoid and biceps muscles but is limited to only part of their ranges of motion. Like most pulldown machines, this exercise is also limited by the

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inclusion and dependence on the biceps which are much weaker than the latissimus dorsi and exhaust long before the lats.

Neck extensor and flexor muscles: The Nautilus Neck Machine (Poughkeepsie) and the MedX Neck Machine(Highland) strengthen the neck extensor muscles that pull the head back and the neck flexor muscles that pull the head forward. Strengthening these muscles often resolves neck and shoulder pain from pinched nerves, and whiplash injuries, as well as a myriad of other neck pain issues.

Oblique muscles that rotate the torso: The Rotary Torso machine works the obliques directly, along with the rotators on the spine. New research has shown this machine can help stabilize spinal curves and in some cases reverses the spinal curves from scoliosis. (click on this web link for more information http://mikearteaga.com/scoliosis/ )

Pectoralis muscle group: The MedX Arm Cross Machine works the pectoralis (chest) muscles that rotate the upper arm forward in front of the torso. By applying the resistance against the upper arm, this machine works the pectoralis muscles directly, through their full range of motion.

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Quadriceps Muscles: The MedX Leg Extension works the quad muscles on the front of the thigh that extend (straighten) the knee. It is the only exercise that works the “quads” through their full range of motion. Full range strengthening of this muscle group helps to alleviate knee pain for a multitude of knee problems, from torn cartilage to osteoarthritis. In some cases, knee pain is reduced or eliminated, even when the cartilage is worn through, and the knee is “bone on bone”. (check our “Eliminate Knee Pain” brochure for more information) The MedX Leg Press Machine also works the quads, in combination with the hamstrings and gluts, that extend the knee and hip joints. As with barbell squats, the leg press works all these muscles through only part of their range of motion and thus only strengthens them in these limited areas. There has been some confusion leading to a belief that the leg press was better and safer for the knees particularly for rehabilitation. Through more modern research techniques this has been disproven. In fact the primary muscles that support the knee joint can only be strengthened in all positions with leg extensions and leg curls. For more on this research click on the following link http://mikearteaga.com/leg-extension-for-knee-rehab/

Rhomboids: The MedX Row Machine and the MedX Pullover machine, strengthen the rhomboid muscles that

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pull the shoulders blades and shoulder joints back towards the spine.

Rotator cuff muscles: The Nautilus Rotary Shoulder Machine strengthens the rotator cuff group. The rotator cuff is a group of 4 muscles that lie under the larger deltoid, pectoralis and latissimus muscles. They support the shoulder joint, helping to rotate as well as hold the head of the humerus (upper arm bone)in the shoulder socket. Strengthening the rotator cuff helps with healing most shoulder problems including rotator cuff injuries and helps to prevent shoulder dislocations, even in the case of chronic shoulder dislocations. This machine requires a trainers assistance for the initial set-up.

Spinal erector muscles of the back: The MedX Exercise Lumbar machine is the first and only exercise machine that isolates the spinal erector muscles which are critical for back rehabilitation. The femur restraint system on the Lumbar Machine stabilizes the pelvis so that the hip extensor muscles are removed from the movement. As a result, the muscles on the spine must perform the movement. Strengthening these muscles prevents and often heals even severe back problems without surgery. For chronic back problems, the Medical Lumbar and Cervical Machines in the Healthy Back Program are recommended. (for information on the Healthy Back Program with an informative video clip click this link

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http://mikearteaga.com/healthy-back/ or pick up our back brochure at either club)

Trapezius muscles: The MedX Lateral Raise Machine along with the MedX Row Machine, strengthen the trapezius muscles of the upper back that pull the shoulders back and/or raise the shoulder joints.

Triceps muscles: The MedX Triceps Machine strengthens the triceps muscle group that extends (straightens) the elbow joint. It works the triceps through their full natural range of motion.

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Common injuries and the machines for their rehabilitation

A note of rehabilitation: One of the major benefits of rehabilitation is a concept called “chemical spill over”. When an injured area cannot be exercised directly, exercising the muscles surrounding the injury, has a direct beneficial effect. All exercise generates a chemical signal telling the brain to strengthen that area that was worked. When the muscles surrounding the injured area are worked, the chemical signal that is generated “spills over” into the surrounding tissue causing the entire area to strengthening and grow. Fortunately strengthening is the same as healing. In this way working the surrounding muscles delivers healing to the effected area and speeds the healing process.

Achilles tendon injury can be anything from an inflammation caused by overuse to a partial or complete rupture of the calf muscle tendon. This tendon runs from the calf muscles down the lower leg, attaching to the heal bone. After being approved for exercise by your doctor, exercise must be adjusted to suit your situation. Work with a trainer to establish specific exercises. For tendonitis of the achilles tendon, calf raises can be painful; they may be able to be started gently with a short

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pain free range of motion. The Hammer Tibial Flexion Machine should be included. Normally this movement is pain free with achilles problems and helps promote healing in the affected area. Higher impact CV machines, and high impact group classes should be avoided at the start.

ACL or PCL Surgery is performed to repair a torn ACL (anterior cruciate ligament) or PCL (posterior cruciate ligament) ligament in the knee. Once you have been ok'd for exercise by your doctor, begin by working with one of our trainers. Strengthening all the leg muscles that support the knee is critical to expedite the healing process and prevent future problems. Leg extensions and curls are the key to re-establishing a healthy knee, since they are the only full range exercises for the quads and hamstrings; only full range strength will support the knee in all positions. Begin with a very light weight through a shortened and pain free range of motion, working on slowly stretching the knee with each rep, once you have been cleared by your doctor to work on stretching. (also see Knee Rehabilitation below and our “Eliminate Knee Pain” brochure)

Alzheimer ’ s is the most common form of dementia, and exercise has now been shown to be associated with reduced risk of Alzheimer’s and dementia even when there is a genetic predisposition! New research, has

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shown that exercise can regenerate brain cells. As with heart problems, Alzheimer’s is due to plaque buildup in the blood vessels of the brain and responds best to a program that includes CV exercise, strengthening exercise and dietary changes. All these should also be included in an Alzheimer’s prevention program.

Arthritis (osteoarthritis, rheumatoid arthritis) is an inflammation of a joint usually accompanied by swelling and pain. The two most common types of arthritis are osteoarthritis, which is characterized by a deterioration of the joint cartilage and rheumatoid arthritis, a chronic inflammation disease causing destruction and deformities of the joints. The Arthritis Foundation recommends aerobic and strengthening exercise to reduce pain. Strengthening exercise tightens and provides critical support for the joints reducing, or in many cases, eliminating pain. Exercise is also necessary to pump nutrients into the cartilage and to help lubricate the joint. All exercise should be started with a pain-free range of motion at a very easy level. The intensity should be reduced when pain flare-ups occur. (See our Arthritis brochure)

Advanced Osteoarthritis is a deterioration of the joint cartilage, often to a point where the joint cartilage is completely worn through and the knee is “bone on bone”. At this point most patients are told they need a knee

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replacement. This radical surgery should be avoided whenever possible and should only be performed if the pain gets to a point that you can no longer tolerate. Dr. Henry Lodge, a nationally known gerontologist and best selling author of Younger Next Year, says that he sends his patients with this diagnosis to do leg extensions and leg curls, and 60% of the time they never have the surgery. Even when a knee is bone on bone, as the leg muscles are strengthened the pain in many cases diminishes and in some cases goes away. Start the leg extension, leg curls and calf raises with very light weight and in a pain free range of motion. Leg extensions and curls are the key to re-establishing a healthy knee since they are the only full range exercises for the quads and hamstrings, and only full range strength will support the knee in all positions. (see our Eliminate Knee Pain brochure)

Asthma is a lung disease that is characterized by narrowing of the bronchi (lung passageways) making breathing difficult and in some cases closing off the airways completely. Assuming you have been ok’d for exercise by your doctor, regular CV exercise helps to increase lung capacity, making breathing easier.

Autoimmune diseases include a number of diseases which occur when the body's tissues are attacked by its own immune system. A normal, healthy immune system

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seeks out and destroys germs and other external invaders in the body. The causes of autoimmune diseases are not understood, however exercise stimulates the immune system and can often help alleviate some the symptoms of many autoimmune diseases.

Bursitis is an inflammation of a bursa. The bursa are fibrous sacs found between tendons, ligaments, bones and muscles. They cushion and reduce the sliding friction between them, and they produce synovial fluid that lubricates and feeds joint cells. Light resistance in the pain free range of motion for the affected movement, as well as strengthening the surrounding muscles will help increase joint stability, reduce pain and help the bursa heal.

Torn Knee Cartilage is very common problem that is often unnecessarily surgically treated. New research has found the Meniscal or cartilage surgery is detrimental for the knee and increases the chances of knee deterioration. Studies have shown that rehabilitation is as effective for pain relief without the longterm negative effects on the knee. It is now understood that cartilage will often heal without surgical intervention. Strengthening the muscles surrounding the knee, while working exclusively in a pain free range of motion, will often expedite the healing process. The MedX Leg Extension and Leg Curl Machines, along with calf strengthening are the key

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exercises for stimulating the healing process and re-establishing a healthy knee. The full range exercise that the MedX leg extension and leg curl machines provide develops strength in the quads and hamstring muscles through their full natural range of motion. Only full range strength will support the knee in all positions. (see our Eliminate Knee Pain brochure)

Carpal tunnel syndrome is pressure on the medial nerve where it passes through the wrist and palm of the hand, causing pain, numbness and/or weakness in the fingers. It is usually caused by repetitive motions with some impact such as typing, playing the piano or even using a hammer. Performing the exercises that are pain-free on the Super Forearm Machine can often relieve the pain or prevent it from developing.

Chondromalacia is a deterioration of the cartilage on the back of the knee cap. The cartilage can be torn, worn or have pieces floating loose, causing pain. It is a common overuse running injury. Strengthening in the pain free range of motion will help stabilize the joint, reduce pain and promote the healing of the cartilage. Limiting the leg extension exercise to the first 10-15 degrees of flexion, puts minimal pressure on the knee cap cartilage and often can be done with no pain. Have a trainer show you how set the leg extension machine at this point. Also the standing leg extension against the rubber Versa bands

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works the same 10 to 15 degrees of movement and can usually be done with no pain. Have a trainer show you how to correctly perform these exercises. In coming months, as the pain dissipates, the pain free range can be slowly extended, often with an eventual return to a normal pain-free range of motion.

Diabetes is the body’s inability to produce the insulin necessary for moving sugar from the blood into the cells (type 1 diabetes) or when the insulin produced malfunctions or is insufficient for what is needed (type 2 diabetes). Regular exercise is critically important for people with both types of diabetes. With Type 1 diabetes, regular exercise will dramatically reduce and delay the serious deterioration caused by the disease. With Type 2 diabetes regular exercise, particularly strengthening exercise, can often totally reverse and cure this disease, preventing the multitude of problems it causes in the body. (See our Diabetes brochure)

Fibromyalgia is an autoimmune disease of unknown cause, which usually causes persistent fatigue with painful muscles, tendons and ligaments. The Arthritis Foundation recommends regular exercise to reduce the symptoms. Exercise should be started with very light resistance and be increased very gradually. Resistance should also be adjusted based on how you feel each day. Fibromyalgia is prone to flare-ups and when they occur,

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exercise intensity should be reduced or eliminated for that day. People with this condition may suffer from depression and are also more likely than the general population to become sore from exercise. Care should be taken to start at a very easy level.

Frozen shoulder is a shrinking of the connective tissue in the shoulder capsule, resulting in a lack of motion and stiffness in the shoulder joint. It is caused by lack of movement and anyone whose arm is immobilized with a sling or a cast for even a short period of time is at risk. (See shoulder brochure) The pullover, lateral raise, torso arm, and rotary shoulder are exercises that can be set to gently stretch the shoulder and regain range of motion. To prevent this condition anyone who has a limb immobilized for any period of time should talk to their doctor about manually moving the shoulder through a broad range of motion each day.

Hamstring pull can be minor or serious tear of the hamstring muscles or their connective tissue, resulting the hamstring muscles being forcibly stretched beyond their normal range of motion. Often the tear and resulting pain is at the top of the hamstrings. This is a difficult injury to heal particularly if the damage was to a tendons or ligaments. An imbalance in strength between the quads and the hamstring muscle groups is often a major contributing factor. Slow strengthening of the hamstrings

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starting with very light weight and pain free range of motion will promote healing and help prevent future problems.

Headaches (exercise induced) are usually the result of unconsciously holding the breath during exercise. Be sure to breathe rhythmically as you exercise. In addition, make sure your grip is as loose as possible; gripping too tightly raises the blood pressure and increases the chance of developing a headache.

Heart attack (myocardial infarction) is a condition caused by the closure of one or more of the coronary arteries (arteries supplying blood to the heart muscle) cutting off blood supply to part of the heart. Symptoms include: pain in the chest and/or left arm, jaw and/or shoulder, difficulty breathing. Symptoms are often accompanied by insistence that nothing is wrong! With your doctors permission, CV exercise coupled with strengthening exercise, has proven to be most effective for recovering and rebuilding heart function.

Hernia (Abdominal) is a breech in the abdominal wall, sometimes resulting in a portion of the small intestine bulging through the hole, often requiring surgery. When a hernia has been diagnosed, exercise intensity, particularly on exercises that include abdominal muscles, should be kept low to avoid building up internal pressure.

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Following surgery, when the surgeon approves, a strengthening program should be started at a very light level and progressed very gradually.

Herniated disc is a bulging or rupture of a spinal disc that separates the vertebra bones of the spine, most commonly in the lumbar spine. A herniated disc is a VERY common condition, that almost everyone will eventually develop. The rupture or bulge itself usually doesn’t cause pain and may never be detected unless the bulge touches a nerve. Strengthening the muscles directly on the spine is critical to stabilize the spine, aid healing, relieve pain and prevent further problems. Only the MedX Lumbar or Cervical machines isolate and strengthen the muscles directly on the spine, through their full range of motion. These exercises should be started in a pain free range of motion with very light weight, with the weight moved up very slowly as strength increases. Bulging or herniated discs are the most common back problems that we see in the Healthy Back and Neck Program. When you have substantial or constant pain, we recommend you set an appointment with a technician in our Healthy Back Program. If the situation is less severe, speak with a trainer to set up the MedX Exercise Lumbar machine or the neck machines on the fitness floor. To view a short informative video, click on the following web link: http://mikearteaga.com/healthy-back/ or pick up our Healthy Back brochure.

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High cholesterol is an elevated level of LDL cholesterol in the blood associated with clogging of the arteries.LDL is considered the “bad” cholesterol that contributes to the clogging of the arteries. Regular exercise, both cardio and strengthening, is critically important to reduce the LDL levels and increase the HDL levels.

Hip replacement is a surgical procedure to replace the hip joint with an artificial joint. The leg extension and leg curl machines, along with the Hip and Back Machine and Leg Press, are important for restrengthening the legs and hip area. Gentle re-strengthening of all the muscles that support the hip should be started as soon as the doctor allows. Movements which require the knees to be spread apart like the Hip adduction or abduction and opening the hips on the MedX Abdominal machine should be avoided.

Hypertension (high blood pressure) is an elevated blood pressure above 120/80. Regular exercise, both cardio and strengthening exercise, is important to lower blood pressure. Make sure not to hold your breath or grip handles too tightly; both will elevate BP while exercising.

Knee Rehabilitation is a strengthening of the muscles that cross and support the knee, to expedite the healing process and prevent a reoccurrence after an injury or following surgery. Proper rehabilitation will promote

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healing for a long list of knee injuries. Knee injuries will heal faster when the muscles that support the knee are strengthened. Most knee injuries leave at least some of the joint structure in a permanently weakened condition. Strengthening the muscles that cross the knee will help to compensate for these weaknesses especially when muscle strength is raised to a higher then the pre-injury level. This increased level of strength needs to be maintained permanently to prevent re-occurrence. Leg extensions, leg curls and calf raises should be included, beginning with very light weight in a strictly pain free range of motion. Ideally, super slow movements should be used to reduce the stress on the joint while increasing the load on the muscles. Super slow movements will produce the fastest strength gains and insure increased strength through the entire range of motion. (see our Eliminate Knee Pain brochure)

Knee replacement is a complete or partial surgical replacement of the knee joint with an artificial joint. Once your surgeon has approved exercise, rebuilding leg strength is critical to support of the new knee. Rehabilitation begins with a shortened range of motion on the leg machines. Gently working on stretching the leg muscles as well as building strength, primarily with the leg extension and leg curl machines, to regain range of motion and strength. (see our knee brochure)

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Ligament damage results from a joint being forced beyond its normal range of motion, stretching or tearing a ligament. Major contributing factors are muscle weakness, overuse deterioration or high impact accidents. When the muscles that surround a joint weaken, more of the work to support the joint falls on the ligaments. Most people don’t do regular strengthening exercise. As a result, their muscles weaken as they age, and the chances of ligament and other joint injuries increase with age. The reverse is also true. Strengthening the muscles at any age reduces the chance of ligament and other joint injuries. Following your doctors approval to begin exercise, strengthening the muscles that surround the joint is critical to compensate for the damaged and weakened ligaments. Strong muscles stabilize the joint, increase functionality, compensate for the permanently damaged ligaments and reduce the chance of re-injury. Damaged ligaments generally never completely return to their original tightness and strength. As a result it is critically important that leg muscle strength is raised and maintained at higher than pre-injury level to permanently regain the stability of the joint. (see our Eliminate Knee Pain brochure)

Mastectomy is the removal of all or part of the breast due to cancer. Once you doctor has approved exercise, care should be taken with the range of motion on any exercise that stretches the muscles of the chest (pullover, arm

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cross, chest press, torso Arm) as well as any exercise that places pad pressure on the chest area (Row, MedX abdominal ). Exercise should begin with very light weight and a limited pain free range of motion for the chest and shoulder exercises.

MS (Multiple Sclerosis) is believed to be an autoimmune disease that primarily affects the central nervous system, resulting in muscle weakness. The National Multiple Sclerosis Society recommends both CV and strengthening exercise to help maintain functionality. The exercise intensity must be adjusted to the individual’s strength and endurance levels and should be reduced during “flare-ups”. Care should be taken not to get overtired, as this may cause a “flare-up” of symptoms. The patterning of the MedX circuit machines is beneficial to muscle control. Although MS sufferers used to be told to avoid exercise, current studies have shown that exercise is critical for slowing the progression of the disease.

Muscular Dystrophy is a group of diseases characterized by progressive degeneration and/or loss of muscle fibers, without nervous system involvement. Nearly all cases have hereditary origin. Generally the muscles become progressively weaker. Strengthening exercise can help slow the loss of strength, which in turn slows the progression of disability. Strengthening exercise on the MedX machines should be started at an easy level and

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moved through as broad a pain free range of motion as possible.

Muscle spasms are involuntary, sudden muscle contractions, that most commonly occur in the back or legs. Usually they result from lack of regular exercise and diminish with regular exercise. They may also be nutrition related. Care should be taken to consume a balanced diet with substantial amounts of fruits and vegetables. Start with very light weights, particularly in the affected area; with a shortened range of motion, to prevent triggering a spasm.

Osteoporosis is a progressive thinning of the bones, with a loss of bone mass, resulting from reduced activity levels. Bone loss may also result as a side effect from some drugs as well as from Celiac Disease. Some current researchers believe that taking calcium supplements may contribute to bone loss. This may explain why the U.S. is the highest calcium consuming society in the world with the highest number of bone fractures. Osteopenia refers to bone thinning in its earlier stages prior to advanced osteoporosis where bone fractures are more likely. Research has clearly indicated that bone loss can be reversed, even post-menopause, with strengthening exercise. Be sure to check any drugs you are taking and get checked for Celiac Disease. Then work with one of our trainers to establish your whole body strengthening

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program. As the muscles become stronger, so do the bones. All efforts should be made to avoid the osteoporosis medications, as they are controversial with serious side effects and have not been proven to stop or reverse Osteoporosis.

Parkinson ’ s Disease is a nervous system disease characterized by a slowly spreading tremors, shuffling gait, muscle weakness and rigidity. Regular exercise (including CV and strength exercise) is now recommended and in some cases has been shown to prevent the tremors and restore coordination. Some studies using rapid cycling have shown remarkable success eliminating the tremors temporarily, improving quality of life.

Patella femoral syndrome is the improper tracking of the patella (kneecap) and patella tendon of the knee joint, which often results from a weakness in the vastus medialis (one of the quadriceps muscles). Specific strengthening for the vastus medialis to correct the weakness can be achieved with leg extensions, emphasizing the top 10 degrees of movement (from a straight knee position to 10 degrees below that) on the MedX Leg Extension and with standing knee extensions with the rubber band. (Ask a trainer to explain these exercises)

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Plantar Fasciitis is an inflammation of the sheet of connective ligament on the sole of the foot. Calf raises can be painful, along with higher impact activities including some CV machines and group classes. Careful short range calf exercises should be done along with gentle stretching. The Hammer Tibial machine should also be included to promote healing in the area. Contrast therapy, moving back and forth between the whirlpool and the cold plunge in the pool area has proven to very helpful in reducing pain. Patience is important since this condition is often slow to heal.

Pregnancy. Check with your doctor. With a normal pregnancy, most doctors now recommend regular exercise including strength training and CV exercise, maintained at an easy to moderate level. The intensity will need to be lowered in the 3rd trimester. Abdominal exercises are usually avoided at this point, and the forward position should be reduced on the Lumbar machine as required. Most doctors encourage exercise, since fit women generally have easier deliveries.

Rotator cuff damage is incurred when one or more of the four rotator cuff muscles that hold the head of the humerus in the shoulder socket is strained, torn or repaired surgically. Any exercise that includes shoulder rotation could potentially be a problem. The rotary shoulder machine, in particular, is designed specifically to

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rehab the rotator cuff muscle group. Rehab should also include the Arm Cross, Lateral Raise, and Pull Over to strengthen all the major muscles that surround and cross the shoulder joint. They should all be performed in a strictly pain-free range of motion, to restrengthen the area and build support for the damaged tissue.

Shoulder dislocation, the head of the humerus is forced out of the shoulder socket. Sometimes it will easily pop back in, but often, it will require medical intervention to put it back in place. Once a shoulder has dislocated, it is much more susceptible to another dislocation. (See the shoulder brochure) This is a very disruptive injury, often tearing and stretching much of the tissue in the shoulder joint. Increasing muscle strength in the muscles that surround the shoulder joint is critical to compensate for damage to the ligaments and other supportive tissue. Increased strength also helps to prevent another dislocation and other potential shoulder problems. Strengthening exercises should be started with light resistance and limited to a pain free range of motion. Shoulder stability and pain free range of motion normally increases slowly as strength increases.

Shoulder impingement occurs when the normal space between the top of the humerus and the bone above the shoulder socket becomes too small and muscles and/or tendons are pinched as the arm is raised. It’s often caused

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by repeated overhead activities such as painting, a blow to the shoulder, poor form on overhead exercises or strength imbalances. Often a contributing structural cause is an imbalance in the muscles that support the shoulder, resulting in the head of the humerus being pulled too high in the shoulder socket. Strengthening the muscles that pull down on the humerus will help to center it properly in the socket and often provide relief. The MedX Torso Arm machine and the Pullover machine strengthen these muscles. Usually the Torso Arm can be performed with a full range of motion. If there is any pain, as with all shoulder exercises, the range of movement must be strictly limited to a pain free range of motion. The overhead press exercise should usually be avoided. The rotary shoulder and the Lateral Raise should be included but strictly limited to a pain free range of motion.

Sciatica refers to pain, radiating down the back of the leg, in the calf area, or the groin caused by impingement of the sciatic nerve. Often the impingement is caused by a herniated disc that touches the nerve where it exits the spine. Strengthening the muscles directly on the spine will stabilize the spine and usually help relieve the pain. With occasional pain, start on the MedX Exercise Lumbar machine using a very light weight with a limited, pain free, range of motion, with a trainers instruction. As long as there is no discomfort after the exercise session, slowly move the weight up over the coming weeks. If the pain is

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severe or chronic, speak to one of our staff in the MedX Healthy Neck and Back Program. The MedX Medical Lumbar Machine is designed specifically to focus on the muscles in this area. Sciatica is one of the most common problems in the Healthy Back Program. For a short informative video, click on the following web link http://mikearteaga.com/healthy-back/ or pick up our Healthy Back brochure.

Scoliosis is an abnormal lateral curve of the spine. For the first time in patients with serious scoliosis, doctors in San Diego have stabilized, and in a number of cases, reversed scoliosis curves. This amazing research, utilizing the MedX Rotary Torso Machine is summarized in a number of published research papers on our website under “News About Scoliosis”. (click on this web link for more information http://mikearteaga.com/scoliosis/ ) Strengthening all the muscles in the area of the spine is recommended by most doctors to slow or help halt further deterioration. Usually all of the machines on the circuit can be used without a problem and will help stabilize the spine. The exercise Lumbar machine, Rotary Torso machine and the Neck machine should be included, since they strengthen the specific muscles that help support and straighten the spine. They should be started carefully with a very light weight and a limited, pain free range of motion.

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Shin splints are tiny tears in the tendons’ attachments and/or connective tissue attachments on the front of the shin. They usually result from overdoing high impact activities, such as running or basketball, without allowing sufficient rest for recovery. Shin splints can also be caused by sudden changes in an exercise program. Strengthening the muscles on the front of the ankle with the Hammer Tibia Flexion Machine, coupled with calf exercises, will often eliminate the problem, sometimes in a matter of weeks. Contrast therapy, moving back and forth between the whirlpool and the cold plunge in the pool area has proven to very helpful in reducing pain.

Sprained ankle occurs when the ankle joint is forced beyond its natural range of motion (usually laterally) stretching or tearing the ankle ligaments and other soft tissue. As swelling subsides, calf raises (seated and straight leg) and the Hammer Tibial Flexion Machine should be performed in a pain free range of motion. The Hammer Tibial Flexion Machine is often the key to healing and preventing further ankle sprains. As the strength increases on this machine, chronic ankle problems often disappear. Patience is also key since ankle sprains usually involve damage to the ligaments which are often slow to heal. Contrast therapy, moving back and forth between the whirlpool and the cold plunge in the pool area has proven to very helpful in reducing pain.

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Stenosis is a narrowing of a passage or orifice. Most often it refers to the spine where the nerves pass through the vertebra. The spinal cord and nerve roots pass through holes in the vertebra that often accumulate calcium deposits causing the holes to narrow. This narrowing can constrict the spinal cord or the nerves exiting the spine. This situation is worsened when the muscles stabilizing the vertebra are weak and allow the vertebra to move more then they should. Strengthening the muscles directly on the spine provides stability to the spine and can help alleviate pain. Strong spinal muscles will align the vertebra bones, so that holes line up properly and are held in alignment to relieve the pressure on the nerves.

Spondy – what? Here is a very basic overview so you know what each is.Spondylolysis (spon-dee-low-lye-sis) refers to a defect in one of the vertebra in the lower back, usually the last vertebra of the lumbar spine. When a spondylolysis is present, the back part of the vertebra and the facet joints simply are not connected to the body - except by soft tissue. It is almost as if the back portion had been broken off and tried to heal - but never did. Actually, there is good evidence to suspect that this is exactly what has occurred. Spondylolysis is not something people are born

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with, but it appears to first show up sometime in childhood. Interestingly, boys who are football linemen and girls who are gymnasts seem to be affected the most. The current thought is that the spondylolysis is probably a stress fracture that never completely healed.

Spondylolisthesis (spon-dee-low-lis-thee-sis) is the term used to describe when one vertebra slips forward on the one below it. This usually occurs because there is a spondylolysis in the upper vertebra. There are two main parts of the spine that keep the vertebrae aligned - the disc and the facet joints. When a spondylolysis occurs, the facet joint can no longer hold the vertebra in place. The intervertebral disc may slowly stretch under the increased stress and allow the upper vertebra to slide forward. In the vast majority of cases, the stretching only allows a small amount of forward slip. Furthermore, there is no real danger in an adult that the slipping will continue until the upper vertebra slips off.

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In both of the above cases, spondylolysis and spondylolisthesis, strengthening the muscles that hold the vertebra in place helps to prevent further deterioration. The discs are not designed to be the primary alignment system for the vertebra so when the back of the vertebra with the facet joints breaks off, stress is put on the disc that it is not designed to handle. Without help it will continue to deteriorate under this load leading to further problems. Strengthening the powerful back muscles in the area lends tremendous help to the disc to hold the vertebra in place.

Spondylitis (also called ankylosing spondylitis) (spon-d-lie-tiss) is a type of arthritis that affects the spine or backbone. Spondylitis may cause back pain and stiffness. As in any joint in the body, the key to reducing arthritic pain is strengthening the muscles that cross and support the joint. Strengthening the muscles on the spine

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promotes movement and reduces the pain of arthritis in the spine, as it does in an arthritic knee, for example.

The Exercise Lumbar Machine and the Neck Machine, are essential for strengthening the spinal muscles. Start with a very light weight and a pain free range of motion. If the pain is severe or persistent, you should speak to our Healthy Back staff about using the MedX Medical Lumbar or Cervical Machines.

Stroke is sometimes called a "brain attack", when blood flow to a part of the brain is cut off. When blood flow is stopped for longer than a few seconds, brain cells can die, causing permanent damage. There are two major types of stroke: ischemic stroke and hemorrhagic stroke. Ischemic stroke occurs when a blood vessel that supplies blood to the brain is blocked by a blood clot. A hemorrhagic stroke occurs when a blood vessel in part of the brain becomes weak and bursts open, causing blood to leak into the brain. In both cases paralysis in the body may occur. In many cases some or all of the mobility that has been lost can be regained with specific exercise. Strengthening the affected and surrounding muscles with MedX equipment will help to re-establish mobility.

Tendonitis is an inflammation of a tendon, usually from overuse. It is often annoyingly slow to heal since tendons have a limited blood supply. Strengthening the surrounding muscles will promote healing due to a

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principle called chemical spillover. When a muscle is exposed to difficult strengthening exercises a chemical signal is generated in the muscle and sent to the brain. The signal carries a message to the brain that the muscle needs to grow and strengthen, so that it is better prepared for next time. This is a basic instinctual part of our survival instinct. When the muscle creates the chemicals, they spill over into the surrounding tissue, including muscles ligaments and tendons. This assures that the entire area is strengthened and is able to handle the increased muscle strength. Rehabilitation can use this principle to promote healing even when a specific muscle or joint can’t be moved. Any painful movement should be avoided since it will aggravate the injury; this is particularly true of tendonitis. Generally, there are strengthening exercises for muscles surrounding the injured area that can be performed pain free. Strengthening these muscles causes chemical spillover to the affected tendon, helping to promote healing. Contrast therapy, moving back and forth between the whirlpool and the cold plunge in the pool area has proven to very helpful in reducing pain and promote healing.

Tennis elbow or Golfer ’ s elbow is a tendonitis with inflammation and tenderness of the forearm muscle tendons in the elbow area. It is usually caused by overuse from gripping or wrist flexion activities, like tennis, using a screwdriver or even shaking hands. Check with a trainer

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to make sure that incorrect form on the Torso Arm Machine isn’t causing the problem. Trying to pull the weight on the Torso Arm Machine below the jaw level involves flexion of the wrist and can causes tennis elbow. This is also true with any arm pulling type machine like a row machine. Any exercise that causes pain should be limited to a pain free range or eliminated. Although tennis elbow is often slow to heal, the Super Forearm Machine can expedite the healing process and prevent reoccurrence. Of the five exercises on the Super Forearm machine, usually at least two will be painful. Leave the painful exercises out and perform the ones that are pain free. This utilizes the principle of chemical spillover to help with the healing. Contrast therapy, moving back and forth between the whirlpool and the cold plunge in the pool area has also proven to very helpful in reducing pain and promote healing.

Torn Cartilage most often refers to torn meniscus cartilage in the knee, which unfortunately, is a very common injury. For years it was believed that cartilage wouldn’t heal, it wasn’t really needed and when torn, it was often surgically removed! Now it’s understood that meniscus cartilage is essential and will often heal on its own and every effort is made to preserve it. New research has also shown that much of the cartilage surgery is unnecessary and harmful causing a major increased risk for arthritis and knee replacement. Strengthening of the

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muscles that cross the knee is the key to healing cartilage tears. Since cartilage has a very limited blood supply, most of the nutrients required by the cartilage cells comes from the synovial fluid that surrounds the cartilage. Cartilage is spongy tissue and much like squeezing water in and out of the sponge, exercise is essential to pump the needed nutrients into the cartilage, feeding the cells. The MedX leg extension machine for the quads and the MedX leg curl for the hamstrings, along with calf exercises are the critical exercises for healing knee problems, including torn cartilage. Both should be performed in a pain-free range of motion, starting with a very light weight, utilizing a very slow speed to make sure that the muscles are being worked through as broad a range of motion as possible. Contrast therapy, moving back and forth between the whirlpool and the cold plunge in the pool area, has proven to very helpful in reducing pain and promoting healing. Most doctors and physical therapists emphasize the importance of the leg extensions for knee rehabilitation. There are still a few who still recommend avoiding them based an old study that has since been disproven. Unfortunately this is serious misinformation because leg extensions are the only quadriceps strengthening exercise through their full movement. And full range strength is essential for pain relief and preventing re-injury. Click here to read a summary of leg extension research.

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Whiplash is an injury to the cervical area of the spine with adjacent soft tissue damage. It is caused by a whipping action of the head and neck resulting from sudden impact, most commonly cause by “rear-ended” car accidents. Strengthening the muscles of the upper body, with particular focus on the neck area, often reduces or eliminates the pain. The MedX Cervical Machine in our Healthy Back and Neck Program is specifically designed for rehabilitating this area.

Wrist sprain is damage to the soft tissue (ligaments, tendons and/or muscles) that cross the wrist joint. It most often results from the wrist being forced beyond its normal range of motion. The Super Forearm machine can help speed the healing process, using the principle of chemical spillover. (for more on chemical spillover see Tendonitis above) There are five movements on the Super Forearm; at least two and possibly three will be painful. Leave the painful movements out, and perform the pain free movements, starting with light weights and slow movement. Use the principle of progressive resistance to strengthen these muscles, increasing the weight up when 8-10 repetitions are performed in good form at the same slow speed.

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Strengthening Machines and the Areas they Strengthen:Strengthening exercises fall into three categories: 1) Full range single joint exercise machines, where a muscle group is isolated and is worked through its full natural range of motion with resistance that automatically changes to match the muscles change in strength. These are the only exercises that strengthen the entire muscle in all it positions. All other exercises provide the correct resistance through only part of the muscles full natural

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range of motion. Therefore strength increases occur in only part of a muscle’s movement, leaving areas of weakness.

2) Compound exercises involve multiple muscle groups acting on two or more joints to create a straight-line movement, like an overhead press, a bench press or a squat. These exercises have inherent limitations since none of the muscles involved are worked or strengthened through their full range of motion. These exercises can be used as additions following full range exercise. 3) Rotational free weight exercises such as a bicep curl or overhead triceps extension that focus on one muscle group. Since free weight resistance is always one directional (the force is always directly downward) these exercises, have inherent limitations that make it impossible to work a muscle through its entire range. With a barbell bicep curl, for example, at the start there is no resistance, in the middle of the movement there is maximum resistance and at the top of the movement there is again zero resistance. As a result the biceps the biceps are strengthened only in the mid range.

Full Range Rotational Machines:Each of the following machines strengthens the muscle it is designed to work, through its entire natural range of motion, thus increasing muscle strengthen in all its

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positions. Muscle strength in all positions is critically important for injury recovery, injury prevention, athletic performance and muscle size.

MedX Adductor Machine Isolates and works hip adductor muscles through their full range of motion. These are the muscles on the inside of the thigh crossing the hip joint that pulls the legs together from a split position.

MedX Abductor MachineIsolates and works the hip abductor muscles through their full range of motion. The abductors are the muscles that cross the hip joint on the outside of the thigh and pull the legs away from the center line of the body into a split position.

MedX Neck Machine (In Highland) and the Nautilus Neck machine (in Poughkeepsie)Isolates and works the muscles that support the head and the neck, moving the head through a full range of motion. Strengthening these muscles reinforces the neck and adds bone density to the upper spine. Although there are four movements on these machines, the extension movement incorporates the largest percentage of neck musculature, and strengthening these muscles helps prevent or rehabilitate many common neck problems, such as whiplash injuries. Any one at risk of an impact neck

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injury such as football players or race car drivers, should be performing all four exercise movements to strengthen their necks as much as possible. The stronger the muscle, the higher the breaking point of the neck, thus reducing the chance of injury.

MedX Arm Cross Machine Isolates and works the pectoralis muscles of the chest through their full range of motion. The pectoralis is critical for support of the shoulder joint and is heavily involved in any throwing type movement.

MedX Pullover Machine Isolates the latissimus dorsi muscles of the upper back, working them through their full range of motion. These powerful muscles of the upper back lend critical support to the shoulder joint and contribute to its proper alignment. These muscles are heavily involved in any throwing and pulling arm pulling movement.

MedX Lateral Raise Machine Isolates and works the deltoid muscle group through its full range of motion. The deltoid crosses the shoulder joint and is critical for support of the shoulder joint and for shoulder rehabilitation.

MedX Tricep Machine

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Isolates triceps muscle group on the back of the upper arm and works this muscle group through its full range of motion. The triceps crosses the elbow joint, extends the elbow and provides critical support for the elbow joint.

MedX Bicep Machine Isolates the biceps muscles and works them through their full range of motion. The biceps muscle group is essential for support of the elbow joint.

MedX Exercise Lumbar MachineIsolates the spinal erector muscles, working them through their full range of motion. This machine is unique, since it is the only exercise that is capable of accomplishing full range exercise for the core spinal erector muscles. These muscles provide critical support for the spine and their weakening is the major cause of back problems. When strengthened with this machine or the MedX Medical Lumbar Machine, even chronic back pain is often reduced or eliminated. For a short informative video click on the following web link http://mikearteaga.com/healthy-back/ or pick up our Healthy Back brochure.

MedX Abdominal MachineIsolates the abdominal muscles, and when used when used with correct form, works them through their full range of motion.

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Hammer Tibial Flexion MachineIsolates the muscles on the front of the lower leg (shin). and works these muscles through their full range of motion. This muscle group is usually quite weak but with regular use of this machine, responds very quickly, gaining strength that often eliminates ankle problems and/or shin splints.

Compound Machines: Compound exercises involve multiple muscle groups acting on two or more joints to create a straight-line movement, like an overhead press, a bench press or a squat. None of these exercises work the muscles through their full range. These exercises should be used as a follow-up to the full range exercises.

MedX Dip Machine Works the triceps and the pectoralis muscle groups through a part of their range of motion. It is a good follow up exercise for the MedX Arm Cross Machine or alternative when someone has difficulty with the MedX Triceps Machine.

MedX Overhead Press MachineWorks the deltoid and the triceps muscle groups through part of their range of motion. It’s a good follow-up for the

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MedX Lateral Raise Machine or the MedX Triceps Machine.

MedX Leg Press Machine Works the quadriceps on the front of the upper leg, the glutes and the hamstring muscle groups through part of their range of motion. It is a good follow-up exercise for the MedX Leg Extension and Leg Curl Machines.

MedX Torso Arm Machine Works the latissimus dorsi as well as the rear deltoid, pectoralis and the biceps through part of their range of motion. It’s a good follow-up exercise for the MedX Pullover Machine as well as a number of other upper body exercises. The major shortcoming of this exercise is that the biceps is its weak link. The exercise has to be discontinued when the biceps, which are smaller and weaker then the lats are exhausted. This makes it impossible to exhaust any of the torso muscles with this exercise alone.

MedX Chest Press MachineWorks the pectoralis (chest) muscle group on the front of the torso, the deltoid and the triceps through part of their range of motion. It’s a good follow-up exercise for the MedX Arm Cross Machine as well as a number of other upper body exercises. The major shortcoming of this exercise as with all bench press type exercises, is that the

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triceps are its weak link. The exercise has to be discontinued when the triceps, which are smaller and weaker then the pectoralis, are exhausted. This makes it impossible to exhaust the pectoralis or any of the torso muscles with this exercise alone.

Medical Lumbar and the Medical Cervical MachinesThese machines are part of our MedX Healthy Back and Neck Program with locations in both clubs and are open to members and non-members. Individualized programs are established and performed under the supervision of one of our Healthy Back technicians. For a short informative video click on the following web link http://mikearteaga.com/healthy-back/ or pick up our Healthy Back brochure. For a list of the some of the extensive medical research conducted on the MedX Back and Neck programs click on the following link http://mikearteaga.com/medx-articles/

MedX Medical Lumbar MachineIsolates the spinal erector muscles in the lower back. Numerous research articles (research on MedX Back Machines) have shown that once these muscles are strengthened, their remarkable strength stabilizes the spine, reducing or eliminating lower back pain. This program has an 85% success rate and is totally

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noninvasive. In most cases, even with severe back pain, this program should be tried before invasive surgery is considered.

MedX Medical Cervical MachineIsolates the extensor muscles of the neck. When these muscles are strengthened, they stabilize the vertebrae in the cervical spine (upper back and neck area) Numerous research articles (research on MedX Cervical Machines) have shown that once these muscles are strengthened, their remarkable strength stabilizes the neck, reducing or eliminating neck pain. This program has an 85% success rate and is totally noninvasive.

The MedX Healthy Back and Neck Program is totally non invasive and should be considered whenever possible before risky invasive neck or back surgery is performed.

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