Dr. Staton Rebeck, DPT

Exercise Guidelines 💪

The World Health Organization (WHO) and American College of Sports Medicine (ACSM) recommend at least 150 minutes of moderate intensity exercise or 75 minutes of vigorous intensity exercise per week for aerobic fitness.

The WHO recommends a range of 150-300 minutes of moderate intensity exercise per week.

I think the data is limited that 300 minutes should be a cap.

I think the benefits still outweigh the risks of increasing the dosage of exercise as long as recovery is maintained.

Do the exercise guidelines need to be updated?

Let me know your thoughts!

Stay moving!

#exercise #exerciseguidelines #worldhealthorganization #acsm #fitness

2 months ago | [YT] | 0

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Dr. Staton Rebeck, DPT

Training doesn’t have to be complicated for longevity.

Lift moderate to heavy weights close to failure 2-3 days per week.

Perform cardiovascular exercise 2-3x/week. 1 short intense session. 1 moderate session. 1 long easy session.

Balance training incorporated into your routine.

Sessions can combine multiple areas.

#longevity #fitnessjourney #ﬁtness #longevitylifestyle #functionalfitness #healthylifestyle #wellness #wellnessjourney #healthandwellnesstips #healthandwellnesscoaching

11 months ago | [YT] | 0

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Dr. Staton Rebeck, DPT

Want to improve your fitness independently?

Check out my online health and longevity membership featuring 45+ self guided programs for strength and mobility exercises for each joint, as well as rehab programs for 30+ common orthopedic conditions.

Free one month trial! Follow directions at sign up.

Visit www.rhpmobilehealth.com for information.

#health #wellness #ﬁtness #fitnessmotivation #wellnessjourney #hollistichealth #onlinehealth #onlinewellness #onlinetraining #selfmotivation #springfieldil #springfieldillinois #rhpmobilehealth

1 year ago | [YT] | 1

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Dr. Staton Rebeck, DPT

Make sure you are lifting in alignment with your goals!

For more health and fitness tips by a doctor of physical therapy, follow @rhpmobilehealth and visit www.rhpmobilehealth.

Sign up for a free monthly newsletter or a free one-month trial for an online health and longevity membership.

Stay moving!

#strength #strengthtraining #hypertrophy #hypertrophytraining #endurancetraining #powertraining #crossfit #crossfitopen #training #exercise #gym #wellness #wellnesstip #wellnesstips #healthandwellnesscoach #healthandwellness #doctorofphysicaltherapy #functionalfitness #springfieldillinois #healthylifestyle #springfieldil #rhpmobilehealth #physicaltherapy

1 year ago | [YT] | 0

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Dr. Staton Rebeck, DPT

You are not your imaging.

Correlate your clinical presentation with your imaging. Just because you have an “abnormality” does not mean that is going to cause you pain or a loss of function.

I’m not advocating for no imaging. I am advocating for a change in language surrounding one’s imaging so as not to create fear or set-up a future procedure/surgery/appointment.

#imaging #mri #xray #orthopedics #doctorofphysicaltherapy #wellness #health #healthcare #physicaltherapy #exercise #hollistichealth #healthylifestyle #functionalfitness #springfieldillinois #springfieldil #rhpmobilehealth #fitness #revolutionhealthandperformance

1 year ago | [YT] | 0

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Dr. Staton Rebeck, DPT

Myths vs Facts on Strength Training

I get a lot of people, particularly women, that tell me “I don’t want to lift weights because I don’t want to bulk up.” Or “I don’t want to lift weights because I don’t want to look like a bodybuilder.”

Let me tell you.. strength training for 2 to 3 days per week will absolutely not make you look like a bodybuilder and will likely only improve your body composition making you look leaner.

First off, if bodybuilders aren’t utilizing steroids, they are performing precise training methods for hypertrophy and their nutrition is ridiculous. This takes years and years to achieve an appearance of a bodybuilder.

Second, you are absolutely losing out on all of the benefits of strength training which include but are not limited to, improved bone mineral density, body composition, mood, energy levels, movement quality, and decreased risk of dying.

We need to strength train for longevity. It keeps us moving as we age.

#strength #strengthtraining #strengthandconditioning #movementismedicine #weightlifting #cantgowronggettingstrong #doctorofphysicaltherapy #wellness #functionalfitness #springfieldillinois #healthylifestyle #springfieldil #rhpmobilehealth #fitness #physicaltherapy #exercise #fitover40 #fitover50 #fitover60 #fitover70

Please like and share if you find beneficial! Let’s start making movement health popular. Thank you!

▫️ DM me or comment “longevity” and I’ll send you a discount code for a free one-month trial of my “Online Health and Longevity Membership.” It includes 45+ self-guided exercise programs for common orthopedic conditions and painful joints as well as strength and mobility exercises for all major joints of the body.

1 year ago | [YT] | 0

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Dr. Staton Rebeck, DPT

Want to improve your range of motion?

Make sure you are training all 3 aspects.

1️⃣ Joint mobility
2️⃣ Tissue extensibility
3️⃣ Muscle strength

Most people try stretching continually to improve their range of motion. While this will help a great deal, you may need to focus on joint mobility or end range strength to achieve further results.

Hope this helps! Follow and share for more wellness tips by a Doctor of Physical Therapy!

#rangeofmotion #mobility #mobilityexercises #fit #fitness #exercise #doctorofphysicaltherapy #wellness #functionalfitness #springfieldillinois #healthylifestyle #springfieldil #rhpmobilehealth #physicaltherapy #revolutionhealthandperformance #movementislife #movementismedicine #healthiswealth #activelife #activelifestyle

1 year ago | [YT] | 0

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Dr. Staton Rebeck, DPT

Muscle Mass 💪

Several studies show that muscle mass is a better predictor of longevity than BMI. Those with lower muscle mass are actually at an increase risk of death compared to those of higher muscle mass.

Studies:

Miller MD, Crotty M, Giles LC, Bannerman E, Whitehead C, Cobiac L, Daniels LA, Andrews G. Corrected arm muscle area: an independent predictor of long-term mortality in community-dwelling older adults? J Am Geriatr Soc. 2002 Jul;50(7):1272-7. doi: 10.1046/j.1532-5415.2002.50316.x. PMID: 12133024.

Camargo Pereira C, Pagotto V, de Oliveira C, Silveira EA. Low muscle mass and mortality risk later in life: A 10-year follow-up study. PLoS One. 2022 Jul 28;17(7):e0271579. doi: 10.1371/journal.pone.0271579. PMID: 35901119; PMCID: PMC9333286.

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#wellness #musclemass #muscle #activelifestyle #functionalfitness #springfieldillinois #healthylifestyle #rhpmobilehealth #fitness #physicaltherapy #fitnesstips #wellnesstips #healthandwellness #healthtips #longevity