Ways to improve your endurance and performance. 

 November 14, 2016

By  Dr. John Vilkelis

Good lifestyle habits are key for maintaining optimal health. Building strength and endurance are especially important to athletes but it is also very important for everyone of all fitness levels especially as we age.  There are ways to build strength and endurance by incorporating anearobic and aerobic exercises into workouts, through our food intake and with maintaining our bodies with chiropractic care.
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Below you will find an easy to read transcript of Dr. John Vilkelis’ monthly podcast interview.  You can click the video to listen to the podcast or simply read the easy to follow transcript below. Enjoy!
Podcast Interview:
RC: Hello everyone. This is Liz Harvey coming to you from our studios in New York City where we are dedicated to bringing you top quality advice from many of the leading expert professionals across the US. In today’s episode, we are speaking with chiropractor Dr. John Vilkelis of Vilkelis Chiropractic, located on West 57th Street in New York City. Dr. Vilkelis has been in chiropractic practice for over 20 years since graduating from Palmer College of Chiropractic. He has been affiliated with the New York Theater Ballet as well as local and regional rugby all-star teams. He has been awarded for his work treating many emergency care workers and support staff in the rescue and recovery efforts at the World Trade Center in 2001. Dr. Vilkelis is widely considered to be one of the top chiropractors in the US and is also a contributing member of our national network of industry professionals.
RC: Today we’re going to talk about a very important topic: Ways to improve your endurance and performance. Hi, Dr. Vilkelis, how are you today?
Dr. John Vilkelis: I’m great, how are you, Liz?
RC: I’m great. Thanks for being here.
RC: What types of fitness and exercise routines have the biggest impact on improving endurance and performance?
Dr. John Vilkelis: The first thing I would say is that a lot of people get into ruts with their training and that actually works to kind of decrease your endurance and your performance because the musculature gets used to doing the same movements over and over and you actually end up being less fit than you think you are.
The first thing is you need to mix up your routines a little bit and it doesn’t mean that you can’t do mostly running if you’re an endurance runner, but you need to do something else. You need to do a little plyometric training or you need to do some weight training to help spread out your fitness. The other thing is what you need to do is you need to mix anaerobic and aerobic activity so kind of like an interval workout where if you go for a run, you are going to run a certain distance and then you’re going to say, “OK, I’m going to sprint to the next telephone pole,” then you jog again and then “OK, I’m going to sprint to the next telephone pole,” and you keep adding the anaerobic portion of the sprint into the aerobic portion of the rest of the run.
In this same way, what you can do is in between doing the running portion, if you’re not in the kind of shape where you can sprint, well that’s a problem, what you do is you stop and do something like some calisthenics where you do ten push-ups and start running again and then you do ten sit-ups and start running again and maybe you do ten burpees and start running again. That will add that component that will make you stronger and fitter and actually really increase your endurance.
RC: Can chiropractic treatments help improve endurance and performance?
Dr. John Vilkelis: Absolutely. I’ve actually seen quite a few studies on this where it’s been proven that chiropractic adjustments increase your endurance and increase your performance. I know a number of chiropractors that the way their practice runs is they’re actually in the gym and they’re monitoring people while they’re working out. As soon as their performance starts to drop off a little bit, they put them on the table and check them to see if they need to be adjusted and that’s where they’ll adjust them and they’ll put them back to the workout and their performance goes right back up to the level it was before it started to drop off.
RC: What should be included in our diet to help improve endurance and performance?
Dr. John Vilkelis: It’s kind of a funny question but the first thing I would tell you is we should be talking about what NOT to include in your diet and most people know how to eat healthy but they still kind of cheat. If you’re really trying to improve your endurance and your performance, what you need to do is get rid of all of the cheats. You need to get rid of the simple carbohydrates and stick with the more complex carbohydrates. You need to eat more green vegetables and fruit and you need to control your protein intake so that you’re getting enough. A lot of times people will try to eat healthy and they cut out some of the protein and your body really needs that protein to perform well. You have to kind of keep it in there.
RC: Do you recommend any nutritional supplements to help improve endurance and performance?
Dr. John Vilkelis: Yes. I like whole food supplements where for instance one that I use is this chlorella where it’s an algae that is taken from the Arctic Sea and it really has all these different nutrients and things that you can take. Most whole food supplements – if it’s a good whole food supplement, you can survive just eating that. Where you can’t take most nutritional supplements and just survive on that – it’s not food. As far as other supplements go, I typically like people to take creatine which is an amino acid and it actually helps to increase the endurance in your muscles whether you are trying to be a bodybuilder or whether you’re trying to be a distance runner, it actually does increase your endurance.
The next thing I would recommend are fish oils. Most people are not eating enough natural foods to get the amount of Omega-3 fatty acids they need that function in energy production, function in cognition, function in your immune system, and in all of these places that are going to help your performance in the long run.
The last one is to be sure you’re taking a quality multi-vitamin. A multi-vitamin basically just fills the gaps of things that you’re missing in your diet. Your body will always make do with what it has and it will function without those things but that creates a lot of extra wear and tear to your body over a long period of time. If you want to keep being the athlete as you get older as well, you’re going to need to be taking that multi-vitamin so that you don’t suffer the effects of all of that extra wear and tear.
RC: Lastly, what are some other ways we can improve endurance and performance?
Dr. John Vilkelis: The biggest thing that people neglect when they’re trying to increase their endurance and performance is getting the proper amount of rest. It’s that they don’t get enough sleep a lot of the time and they’re not getting the right quality of sleep, meaning that they’re not sleeping in an unbroken interval that really lets them get into that deep sleep and rest. The other portion of the rest is that people don’t allow themselves any time to recover. A lot of distance runners are running seven days a week and trying to run 365 days a year. That actually is detrimental to you. Your body does need time to recover. Even if you are training for the Olympics, every couple or three months, you’re taking a week or two off from the real training to let your body catch up. All performance athletes will tell you that after they take that week or two off that they come back and they’re stronger and they’re faster because their body is being able to heal.
RC: OK, great. Thank you so much, Dr. Vilkelis. We know you’re extremely busy, so I just want to thank you for all of your time and help today.
Dr. John Vilkelis: You’re welcome. I was happy to be here.
RC: For our listeners across the country, if you are interested in speaking with Dr. John Vilkelis, visit vilkelischiropractic.com  or call 212-582-9704 to schedule an appointment. On behalf of our entire team, we want to thank you for listening and we look forward to bringing you more top quality content from our country’s leading industry experts.

Dr. John Vilkelis

Dr. Vilkelis has been in private practice for over 27 years. He has a reputation for truly caring for his patients and goes the extra mile to make sure people get the help they need. He accepts patients of all ages and is eager to help you get well and stay healthy. Give him a call today at (914) 618-4330.

Dr. John G. Vilkelis

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