Being in good shape protects us from injury and helps us play with confidence. The Stone Clinic Fitness Program focuses on strong balanced muscles that feel electrified even when just walking down the street. Give us your 20 minutes a day, and we’ll show you how to get fit.

How can you get fit in only 20 minutes a day?
               (exercises inspired and adapted from CrossFit.)

• Use excellent form and technique; quit when the form falls apart. Injuries most often occur as a result of bad technique rather than fatigue.
• Perform short intense exercises using interval training to exhaustion with very short rest periods (20 seconds work, 10 seconds rest, repeat six to eight times). This produces the highest anaerobic and aerobic capacity. (ref: Dr. Izumi Tabata)
• Vary the fitness program to your individual performance level.
• Combine functional exercises with interval training. The term "functional" exercise is used to describe exercises most representative of natural movements.

A sample exercise program is outlined below. It is influenced heavily by our patients, the 2005 Athletes Advisory Board Symposium held at the Stone Research Foundation, and the CrossFit clinic (photos below) held at The Stone Clinic in October 2005. The exercises are varied and involve performing three to four exercises in a circuit for three to five rounds. The combination exercises incorporate classic weight lifting, gymnastic movement and cardiovascular training. The workouts either involve completing as many repetitions as possible in a set amount of time or performing a predetermined number of repetitions in the fastest time possible.

The Stone Clinic Classroom.

Eva Twardokens demonstrates exercises on parallettes.

Eva demonstrates dead lifting.

The Stone Clinic Outdoor Classroom.

Additional exercises can be found on our website at www.stoneclinic.com or phone 415-563-3110 to set up an appointment for a personalized training session. Hoping to see you fit in 2006.

Kevin R. Stone, M.D., and The Stone Clinic Team.