Happy Holidays!
 
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Phase IV Student
Fitness Academy
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Laying the foundation for athletic achievement in student athletes for over three decades.
**NEW START TIME**
Every Tuesday & Thursday
afternoon from 4:00 - 5:15pm
Phase IV Student Fitness Academy was created to bring 30 years of experience in training elite Olympic and Professional athletes to the student athletes of our community.
"With the right exercise program, puberty offers a once in a lifetime opportunity to make the most dramatic and long lasting bodily changes" Robert Forster, Physical Therapist, Founder and CEO Phase IV Scientific Health and Performance Center. Read More
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| Save the Date |
Women's Weight Training
Tuesdays and Thursdays
5:30 p.m. at Phase IV
* A total-body workout exclusively for women looking to boost metabolism and build lean, healthy muscle.
* An energetic class alongside like-minded women
* Applies scientific principles of fitness progression to your workout so that you can simply show up and have fun!
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Forster Physical Therapy
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427 Wilshire Blvd.
Santa Monica, CA 90401
Forster Physical Therapy has been chosen as "The Best Physical Therapy clinic in Los Angeles!" for good reason:
- We have a 30 year history of helping people overcome physical problems and achieve their goal to live an active lifestyle.
- Featuring a compassionate Professional Staff with over 115 years of collective experience.
Services Include:
- Rehabilitation programs for all Spinal Conditions
- Sports PT
- Post Surgical Care
- Joint Replacement Rehab
- Shoulder, Knee & Running Injuries
- Water Exercise Therapy
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Phase IV in the News
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Robert Forster, PT, discusses prevention and treatment of youth concussion syndrome on NBC4 Southern California News with Dr. Bruce Hensel, Chief Health, Medical and Science Correspondent.
An article with Robert Forster, PT, featured in TIME Magazine's Healthland
What you don't know may hurt you.
Learn the calf raise variation to train the neglected muscles in the lower leg.
Sick of Squats? 15 Workout Upgrades That'll Get Better Results - an article from www.ivillage.com featuring Robert Forster, PT.
Watch Robert Forster as he is interviewed on NBC by Dr. Bruce Hensel on training Olympic athletes.
Click Here
KCRW's Warren Olney interviews Robert Forster from the London Olympics on "Which Way LA"
Click Here to listen
Listen to Robert's interview on the radio show, Dr. Fitness & Fat Guy, on the Sirius Radio Network. Robert discusses training elite athletes and his Olympic experiences.
Click Here to listen
"Countdown to better habits, What physical therapists want you to know - and do" featuring Robert Forster, PT - February 29, 2012|By Danielle Braff, Special to Tribune Newspapers.
Click Here to view archived newsletters
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Phase IV Women's Weight Training Class
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**NEW START TIME**
5:30PM TUES & THURS
BE A BETTER "BUTTER BURNER!"
If you are looking to increase your metabolism and strength while getting lean and toned, and who isn't, you need to weight train! Lean muscle burns more calories so if you want to decrease body fat, perform better, train for an event or just look & feel great, this class is for you!!!
About the Class:
- A Weight Training class for Women of all ages and abilities
- Each class will consist of a total body workout designed to increase muscular strength and speed up your metabolism
- The class will follow our Phase IV fitness progression developed by Phase IV Founder and CEO, Robert Forster PT, who has over 30 years experience working with female athletes of all abilities.
- It's a fun, energetic, group workout with fantastic music alongside other like-minded women (NO MEN) that will alleviate stress and leave you feeling great
- Class is designed to train your body properly through scientific principles, so you don't have to do any thinking....Just SHOW UP and HAVE FUN!
Why Weight Training:
- To increase your resting metabolism, decrease blood pressure & body fat
- Reduce bone deterioration and build bone mass to prevent osteoporosis
- Weight training done properly and with planning will NOT give you large muscles, but increase your metabolism which burns more calories and transforms your body into an efficient machine with the tone that we all strive to attain!
Join Lorna Richardson, Trainer
every Tuesday & Thursday -
5:30pm to 6:45pm here at Phase IV
Give us a call at 310.582.8212 or email us at info@phase-iv.net
Ask about special 10-pack rates!
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Message from the CEO
Forster Physical Therapy and Phase IV are Exclusive Distributors of EC3D Compression Gear
 | | EC3D compression gear aids both performance and recovery. Photo courtesy EC3D. |
Compression garments have been used in rehabilitation for years. After trauma, surgeries, or in certain disease states, fluids escape the blood supply and result in swelling of the limbs. As part of standard therapy in these conditions, clinicians routinely prescribe tight-fitting compression stockings and arm sleeves with a graduated, funnel-like construction that "milks" excess fluids and swelling from the extremities toward the heart. Now, studies have shown that compression clothing is not just for the injured and sick, but also benefit athletes during performance and in recovery after workouts.
Recovery
All workouts tear down body tissues to some degree, and it's only with time for recovery that fitness actually evolves. A mainstay of all training programs at Phase IV is the emphasis on recovery. Without recovery, all work is futile. For the past three decades, Phase IV recovery strategies, including a sufficient cool-down, a comprehensive stretching routine, and adequate sleep, have been our standard practice for all those who are serious about fitness, performance, health. Now, our recovery programs for all of our elite athletes includes the use of recovery tights and tops after workouts as well.
Whether body tissues are injured from surgery, trauma, or workouts, fluids and certain chemicals leak from cells and set off the body's repair processes. This includes the migration of specialized cells to the injured area designed to first clean up the cellular debris and, later, begin to repair the damage. The accumulation of these cells around the damaged tissue disrupts the natural equilibrium between fluids in the blood vessels and the fluids surrounding the tissues. To right this disequilibrium, the circulatory system allowsfluids to escape and collect around the injury. This is called edema, but is known to most people as swelling. Although this is not visible to the naked eye, this collection of fluids occurs to some degree after all workouts, and the harder the workout, the worse the swelling. Now, however, there is a way to reduce post-exercise edema (swelling) and improve the quality of recovery:
Read More . . .
At Phase IV we are continuously working to update our services and information to better inform our communities. Check out our newsletter and let us know your feedback. - info@phase-iv.net - 310.582.8212
Sincerely, Robert Forster - PT, CEO & Owner
Phase IV Scientific Health and Performance Center
and Forster Physical Therapy
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Featured Article
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Research and Reviews on Compression Garments >> PubMed
Compression garments have been shown to improve performance, recovery, and reduce perceived exertion. Photo courtesy EC3D.
Compression Clothing: Does it Increase Recovery?
Ali, A., M.P. Caine, B.G. Snow. 2007. Graduated compression stockings: Physiological and perceptual responses during and after exercise. J Sports Sci 25(4):413-419.
Summary: In this study Ali discovered that after 10km running trials, recreationally active men experienced a reduction in delayed-onset muscle soreness 24 hours after wearing compression stockings (18-22 mmHg) compared with traditional sports socks.
Berry, M.J., R.G. McMurray. 1987. Effects of graduated compression stockings on blood lactate following an exhaustive bout of exercise. J Phys Med 66(3):121-32.
Summary: Twelve highly fit males were subjects in 2 experiments. In the first experiment 6 of them did VO2 max tests on a treadmill with and without compression stockings. In the second 6 of them did 3 x 3-minute max efforts on a bicycle ergometer at 110% of their VO2 max. On the first of these 3-minute efforts they wore compression stockings during the test and during recovery. For the second 3-minute bout they wore compression stockings during the test but not during the recovery. On the third they did not use compression stockings for either the 3-minute effort or the recovery. For the first experiment (VO2 max tests) there was no difference in VO2 max with or without compression stockings. But blood lactate levels after the test were lower with compression stockings. For the second experiment (3-minute max efforts) post-exercise lactate was lower only when compression stockings were worn during recovery.
Davies, V., K.G. Thompson, S.M. Cooper. 2009. The effects of compression garments on recovery. J Strength Cod Res 23(6):1786-94.
Summary: Following exercises designed to cause soreness 11 trained subjects wore compression tights on one occasion and none on another. Self-reported muscle soreness was reduced by wearing the tights.
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Phase IV Events
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Women's Weight Training
Tuesdays and Thursdays at 5:30 p.m. at Phase IV
Women's Weight Training is a total-body workout exclusively for women looking to boost metabolism and build lean, healthy muscle. An energetic class alongside like-minded women, Women's Weight Training applies scientific principles of fitness progression to your workout so that you can simply show up and have fun!
Tuesdays and Thursdays at 4 p.m. at Phase IV
Bringing over 30 years' experience training professional athletes, the Student Fitness Academy takes advantage of age-specific physiology to lay robust found
ations for athletic achievement in student athletes. For teenage athletes, puberty is a once-in-a-lifetime physiological opportunity to create positive, long-lasting bodily changes to benefit student athletes for the rest of their lives! Read More . . .
From all of us at Phase IV, Happy Holidays! We hope you stay healthy through the holidays, and look forward to seeing you at one of our upcoming lectures. Check out next week's Newsletter for announcements on running and cycling lectures by our expert exercise physiology team at our partner locations, such as iRun MB and Cynergy Cycles, as well as nutrition lectures at Phase IV.
Give us a call at 310.582.8212 or email us at info@phase-iv.net to find out more about our affordable services or to book a Free Consultation with one of our expert Exercise Physiologists.
We're looking forward to working with YOU!
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Dangers in the Gym!
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Robert Forster PT
CEO and Founder of Phase IV Scientific Health and Performance Center
Every day we see research that shows exercise is the best medicine to keep your body working well and for the prevention and treatment of many of the lifestyle diseases that plague our population. Exercise is powerful medicine and, like with all medicine, proper use is critical to get the best results and avoid injury.
For over 30 years I have traveled the world and witnessed all types of exercise programs. I evaluate every exercise move in a risk-benefit analysis. If the potential of injury is greater than the benefit, or if a better result can be attained with a safer move, the exercise is not prescribed.
Faulty Running Mechanics: Over-striding
If someone were to take up golf, they would most likely consider taking golf lessons. If they join a tennis league, there would undoubtedly be instructional resources to learn the mechanics of the serve. However, since we all have been running around since the first years of our lives, we mistakenly think that we don't need to understand or learn the mechanics of efficient, injury-free running. The principles of proper running mechanics need to be understood and applied to reach your highest potential as an efficient and injury-free runner.
The human body is built to be an efficient running machine. Evolution provided the adaptations that allow us to move our bodies economically over long distances in search of food. The problem is that our sedentary lifestyle denies us the strength and flexibility to exploit the built-in adaptations that make us efficient runners; we have to re-learn how to use the evolutionary gifts.
Problem:
Over-striding is defined as taking too long of a stride - therefore, the foot lands too far in front of our body. Run gait is comprised of two distinct phases: the stance phase, and the swing phase. The stance phase is the time during which your foot is on the ground and the leg is bearing the forces of body weight. The swing phase of the running gait cycle is when your leg leaves the ground to recover from a position behind your body, to land on the ground in front of you to propel you forward again. Running differs from walking in that in the walking gait there is always at least one foot on the ground, and a period called double stance, where both feet are on the ground at the same time. This, of course, limits the amount of force coming down with each foot strike, as some of the body's weight is always supported by one leg.
Conversely, there is a time in the run gait cycle called the float stage, during which neither leg is on the ground and we are literally flying through the air. Accordingly, in running the forces absorbed by the foot and leg at each foot strike approach dangerously high levels, up to four times your body weight. Efficiency and speed in running is determined by where the foot strikes the ground in relation to the center of mass of your body. The further in front of the body that the foot hits the ground, the more inefficient we are at propelling our body mass forward. Wasted energy translates to slower speeds. Additionally, when you over stride, the joints of your foot and leg operate from a disadvantageous position, working too hard to propel you forward and subjecting the tissues and joints to excessive and unnatural forces - which creates injuries.
Solution:
The Phase IV Video Run Gait Analysis will allow us to capture and assess the finer points of your gait and correct any deviations, making you more efficient, faster, and less likely to get injured. Call us at 310.582.8212, or email us for more information or to sign up for one of our free Running Gait lectures in early January 2014 in Manhattan Beach, CA, at iRun MB - 1112 Manhattan Ave, Manhattan Beach. Always stretch BEFORE and AFTER each workout to stay injury-free.
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Press Room
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UFC Fighter and Phase IV Athlete Scott Jorgensen Reveals How He Has Changed His Training and Nutrition with Science
Scott Jorgensen teamed up with Phase IV to make a successful descent down to 125 lbs. Photo courtesy MMAjunkie.com.
"It's a long story, but the short of it? Fighting at 135, I was eating whatever I wanted whenever," said Jorgensen, who suffered a submission loss to Urijah Faber in his final bantamweight bout earlier this year. "Even in camp, I could sneak a cheeseburger in there, eat whatever I wanted, even pizza. Now I hired Phase IV Sports Physiology.
"I never ran before. ... I trained hard just to get in shape, and I was always in better shape than anyone I've ever fought. But this time, we hired these sports physiologists, and they put me on a running regiment, my diet was built around my resting metabolism rate and how I actually burn calories just resting, and throughout the whole duration of this, I never dipped below what I was burning. I was never in a deficit, calorie-wise." Read More . . .
Phase IV and Forster Physical Therapy, the Official Physical Therapy provider for the LA Marathon, are now the Exclusive Providers of EC3D gear in Los Angeles!
Find us and join some of our social networks for scientific health & training tips and advice as well as chances to win Phase IV services and products:
Forster Physical Therapy
Office: 310-656-8600 www.forsterpt.com
Phase IV Scientific Health and Performance Center
Office: 310-582-8212 www.phase-iv.net
Click Here to view archived newsletters
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| Phase IV Partners |
ACCELERADE & ENDUROX R4
Pacific Health Labs provides products to aid you through your training like Accelerade, after your training such as Endurox and great new products for energy and supplements!
www.pacifichealthlabs.com
NOW AVAILABLE at PHASE IV!
SUUNTO - Heart Rate Monitors and much more! 
FROM THE HIGHEST MOUNTAINS TO THE DEEPEST OCEANS Suunto has been at the forefront of design and innovation for sports  watches, dive computers and instruments used by adventure seekers all over the globe.
Cynergy Cycles  Road & Mountain Bike Group Demo Rides Call 310.857.1500 2300 Santa Monica Blvd., Santa Monica  1112 Manhattan Ave, Manahattan Beachwww.irunmb.com - 310.376.0100
16545 Ventura Blvd., Encino
call to 818.986.8686
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