Posture and Core Stability:
Are posture and core stability related? Let's take a look. This past weekend I attended the 3rd Annual Midwest Strength, Conditioning & Rehab Symposium. This two day event featured some of Chicago's top physical therapists and personal trainers.
One of the overall themes is that the abs and low back muscles need to be trained to resist rotation and need to be trained to resist movement, in order to keep the spine stable.
These muscles provide stability while the upper or lower body is moving. For example, in the golf swing, you don't want to get your rotation through your lower back - you want to get your rotation from the hip and your thoracic spine - the area directly above your lower back.
If you are lacking in flexibility in either the hip or thoracic spine, you will be forced to rotate more with your lower back - which is not good! This area is built for stability and not designed to rotate very far.
According to top strength coach Mike Boyle, a lack of mobility in the hips will put undue stress on the low back, something I have stated in the past. I've worked on many people with low back pain who had excess tension in the muscles of their hips.
Sometimes you can greatly reduce back pain with skilled massage therapy, followed with specific stretching. Follow this up with core stability training and you've got a winning combo.
It was brought up that repeated spine flexion, such as doing endless crunches in a 15 minute abs class, is not too smart of an idea - idiotic, if I remember correctly. This is based on the work of expert spine researcher Dr. Stuart McGill - repeated spine flexion (crunches) puts you at increased risk of injuring a disc in your low back.
Reteaching proper breathing is usually the first place to start. Breathing through your diaphragm (stomach) is needed. Follow this up with exercises designed to provide stability, such as isometrics. You can gradually do movements for your upper or lower body.
Something as simple as pushups can be a great stability exercise, as you hold your stomach tight, keeping it from falling in towards the floor. Once you get going, all the muscles on the front, sides and low back should work without you thinking about it too much, keeping your spine stable.
The posture aspect comes from proper abdominal breathing, which allows you to be more upright and not bent forward at the shoulders. The breathing exercises are important for using the right muscles for stability. Ideally, this comes first.
Thursday, September 25, 2008
Tuesday, September 09, 2008
Try Frisbee Golf for a Fun "Workout"
Recently I tried out something relatively new - frisbee golf or disc golf, depending on who is describing it. One of my friends has been playing it for a little while and I decided to find out what its all about.
I hadn't thrown a frisbee in years and my friends let me borrow a few of theirs. These discs are slightly different than the standard frisbee and are designed for different tasks, similar to regular golf.
Discs for "driving," mid-range, and even putters. These are each weighted differently to give them different flying characteristics. Some players have several different discs that they carry in a small shoulder bag, while others get by with the basic three discs.
I've since purchased a mid-range disc that works fairly well by itself. This disc cost about $9, which is a pretty cheap investment in your recreational needs. Though, if you're like me, you might want to invest in one of those golf ball retrievers - the ones with the extending rod to keep from getting wet when your ball, or in this case your flying disc goes into the water.
Let's just say that my first time out I "found" the creek several times and could have used that pole to keep my feet dry. Oh well, what's a little water in your shoes as you walk the course!
Besides, climbing the creek banks that many times was good exercise for my legs, as well as providing some amusement for my friends. If they can't laugh at you, who can. While my aim has improved greatly since that first time out, I have still managed to find the creek once or twice in other visits.
The other day I was asking a couple of teenagers how the water was and next thing you know I was in there myself up to my knees, retrieving my own disc. That's when they told me they bought "floaters", discs that float on the top of the water for easier retrieval.
They also said they saw someone out that day with the golf ball stick and that might not be a bad investment, as golf discs also end up in the trees once in a while, as well as the weeds.
Though many of the people I've seen out there are college age kids or others in their 20's, I've also seen plenty of Baby Boomers out there and families with kids, also. One couple I saw were pushing their young child in a stroller while enjoying some physical activity in the great outdoors - a great example for their child.
The three of us that first day were all in our 40's, something you might expect to find on the golf course, but for us, it's a cheaper form of exercise and we can then spend our money on food afterwards. Besides, I'm not as much of a danger on the disc golf course. I don't have to yell "fore" all the time like when I slice a golf drive, which is most of the time.
The mid-range disc I am using works pretty well for me. It doesn't seem to go one direction or the other too much, keeping me out of the water and the woods most of the time. While its great to have others with you, its also OK by yourself, as you end up playing a little faster and getting your heartbeat up a little more.
Its a great way to enjoy the outdoors and get some activity in as well. For most people, this probably isn't going to burn as many calories as going to the gym, but can add to your weekly activity levels while being enjoyable - something not to be overlooked.
If you are healthy and have limited time to exercise, I usually recommend a more intense program like Craig Ballantyne's Turbulence Training for Fat Loss, but if you want a more moderate form of exercise, golf disc can be a fun way to go. Again, for fat loss, you will need something more than this, but its still good for you and can be a lot of fun, too.
If older than 35, a few practice throws before playing is a good idea. A little warmup will help your play and possibly prevent any injuries to your shoulder or arm.
Recently I tried out something relatively new - frisbee golf or disc golf, depending on who is describing it. One of my friends has been playing it for a little while and I decided to find out what its all about.
I hadn't thrown a frisbee in years and my friends let me borrow a few of theirs. These discs are slightly different than the standard frisbee and are designed for different tasks, similar to regular golf.
Discs for "driving," mid-range, and even putters. These are each weighted differently to give them different flying characteristics. Some players have several different discs that they carry in a small shoulder bag, while others get by with the basic three discs.
I've since purchased a mid-range disc that works fairly well by itself. This disc cost about $9, which is a pretty cheap investment in your recreational needs. Though, if you're like me, you might want to invest in one of those golf ball retrievers - the ones with the extending rod to keep from getting wet when your ball, or in this case your flying disc goes into the water.
Let's just say that my first time out I "found" the creek several times and could have used that pole to keep my feet dry. Oh well, what's a little water in your shoes as you walk the course!
Besides, climbing the creek banks that many times was good exercise for my legs, as well as providing some amusement for my friends. If they can't laugh at you, who can. While my aim has improved greatly since that first time out, I have still managed to find the creek once or twice in other visits.
The other day I was asking a couple of teenagers how the water was and next thing you know I was in there myself up to my knees, retrieving my own disc. That's when they told me they bought "floaters", discs that float on the top of the water for easier retrieval.
They also said they saw someone out that day with the golf ball stick and that might not be a bad investment, as golf discs also end up in the trees once in a while, as well as the weeds.
Though many of the people I've seen out there are college age kids or others in their 20's, I've also seen plenty of Baby Boomers out there and families with kids, also. One couple I saw were pushing their young child in a stroller while enjoying some physical activity in the great outdoors - a great example for their child.
The three of us that first day were all in our 40's, something you might expect to find on the golf course, but for us, it's a cheaper form of exercise and we can then spend our money on food afterwards. Besides, I'm not as much of a danger on the disc golf course. I don't have to yell "fore" all the time like when I slice a golf drive, which is most of the time.
The mid-range disc I am using works pretty well for me. It doesn't seem to go one direction or the other too much, keeping me out of the water and the woods most of the time. While its great to have others with you, its also OK by yourself, as you end up playing a little faster and getting your heartbeat up a little more.
Its a great way to enjoy the outdoors and get some activity in as well. For most people, this probably isn't going to burn as many calories as going to the gym, but can add to your weekly activity levels while being enjoyable - something not to be overlooked.
If you are healthy and have limited time to exercise, I usually recommend a more intense program like Craig Ballantyne's Turbulence Training for Fat Loss, but if you want a more moderate form of exercise, golf disc can be a fun way to go. Again, for fat loss, you will need something more than this, but its still good for you and can be a lot of fun, too.
If older than 35, a few practice throws before playing is a good idea. A little warmup will help your play and possibly prevent any injuries to your shoulder or arm.
Friday, August 29, 2008
Chiropractic, Massage Therapy and Stretching:
As the 2008 Olympics have recently wrapped up, there were some amazing stories especially in swimming. While Michael Phelps drew much of the attention with his amazing performances, 41 year old Dara Torres was also an interesting participant.
At an age when most athletes have become "soccer moms," Torres earned a silver medal in swimming. In watching a special on her training, it was interesting to see how much time and money were spent on keeping her healthy.
$100,000 a year to be exact! This included her support team of personal trainers, massage therapists who also provided stretching, regular chiropractic treatments, and nutrition.
More and more athletes continue to perform at a high level at ages when most athletes have already retired. Increased knowledge in physical training and injury prevention have certainly played a large role in this phenomenon.
But aside from the hard work spent in training for their sport, recovering from all this exercise is especially important for the older athlete, whether you are a professional or recreational athlete who runs 10k's or marathons.
This support crew had a lot to do with the success of Torres, though she obviously still put in all the hard work of training. Skilled massage therapy combined with stretching can help you deal with past injuries and increase your sports performance, especially when combined with a quality resistance (strength) training program.
As a massage therapist, I've worked with a few runners and some semi-pro athletes who benefitted from skilled soft tissue therapy and stretching. Some of this has occurred while working in a chiropractic clinic and some of it occurred in the locker room before the game.
I believe strongly in the combination of chiropractic, massage therapy, and stretching when applied together. I've also met several people who are not into chiropractic care for one reason or another. For those people I would suggest finding a clinic where these services are combined by skilled professionals.
Otherwise, you can look for a massage therapist who incorporates some type of stretching and also someone who is knowledgeable in strength training. Even runners can benefit from a good resistance program that increases their core strength and reduces their risk of injury, while making them more efficient runners.
As the 2008 Olympics have recently wrapped up, there were some amazing stories especially in swimming. While Michael Phelps drew much of the attention with his amazing performances, 41 year old Dara Torres was also an interesting participant.
At an age when most athletes have become "soccer moms," Torres earned a silver medal in swimming. In watching a special on her training, it was interesting to see how much time and money were spent on keeping her healthy.
$100,000 a year to be exact! This included her support team of personal trainers, massage therapists who also provided stretching, regular chiropractic treatments, and nutrition.
More and more athletes continue to perform at a high level at ages when most athletes have already retired. Increased knowledge in physical training and injury prevention have certainly played a large role in this phenomenon.
But aside from the hard work spent in training for their sport, recovering from all this exercise is especially important for the older athlete, whether you are a professional or recreational athlete who runs 10k's or marathons.
This support crew had a lot to do with the success of Torres, though she obviously still put in all the hard work of training. Skilled massage therapy combined with stretching can help you deal with past injuries and increase your sports performance, especially when combined with a quality resistance (strength) training program.
As a massage therapist, I've worked with a few runners and some semi-pro athletes who benefitted from skilled soft tissue therapy and stretching. Some of this has occurred while working in a chiropractic clinic and some of it occurred in the locker room before the game.
I believe strongly in the combination of chiropractic, massage therapy, and stretching when applied together. I've also met several people who are not into chiropractic care for one reason or another. For those people I would suggest finding a clinic where these services are combined by skilled professionals.
Otherwise, you can look for a massage therapist who incorporates some type of stretching and also someone who is knowledgeable in strength training. Even runners can benefit from a good resistance program that increases their core strength and reduces their risk of injury, while making them more efficient runners.
Friday, August 15, 2008
The Health Benefits of Tai Chi:
You've probably heard about how the slow, gentle movements of Tai Chi are good for your health, particularly Seniors looking to improve balance and prevent falls.
In addition to fall prevention, it can also boost your immune system and help deal with chronic pain. A recent article in the newspaper spoke of the many Chinese that start their mornings with exercising in local parks.
Many of these people practice Tai Chi while others prefer gymnastic movements and laughter to bring movement to their bodies and get their blood flowing. Movement has many benefits to your health, whether its walking, strength training, biking or a combination of these.
For a more detailed look at how Tai Chi can be beneficial to Seniors, click here.
You've probably heard about how the slow, gentle movements of Tai Chi are good for your health, particularly Seniors looking to improve balance and prevent falls.
In addition to fall prevention, it can also boost your immune system and help deal with chronic pain. A recent article in the newspaper spoke of the many Chinese that start their mornings with exercising in local parks.
Many of these people practice Tai Chi while others prefer gymnastic movements and laughter to bring movement to their bodies and get their blood flowing. Movement has many benefits to your health, whether its walking, strength training, biking or a combination of these.
For a more detailed look at how Tai Chi can be beneficial to Seniors, click here.
Monday, August 11, 2008
Is the Sun Healthy For You?
We've all heard the warnings about too much Sun exposure and the threat of skin cancer, prompting you to be sure to use plenty of Sunscreen when outdoors for long periods in the Summer.
According to Dr. Al Sears, MD the Sun is actually good for you and can help prevent cancer and disease! According to Dr. Sears, lack of sufficient Sunlight can lead to depression, bone loss, and heart disease.
In a 1982 study reported in the British medical journal The Lancet, those that had the most activity outdoors had the lowest risk of developing skin cancer. Many of us have limited our outdoor activity in the last 30 years, yet the incidence of skin cancer has gone up at an unbelievable rate.
Plenty of Sun is the best way to absorb proper amounts of vitamin D. Being outdoors can increase feelings of well-being and lift up your moods. It feels good to be in the Sun. Low amounts of vitamin D can put you at increased risk of bone loss.
Dr. Sears thinks that sunscreens contain lots of toxins that can be bad for your health. He believes that skin cancer may be more related to toxins in our food supply than Sun exposure.
To read more about the positive effects of the Sun on your health, click here.
We've all heard the warnings about too much Sun exposure and the threat of skin cancer, prompting you to be sure to use plenty of Sunscreen when outdoors for long periods in the Summer.
According to Dr. Al Sears, MD the Sun is actually good for you and can help prevent cancer and disease! According to Dr. Sears, lack of sufficient Sunlight can lead to depression, bone loss, and heart disease.
In a 1982 study reported in the British medical journal The Lancet, those that had the most activity outdoors had the lowest risk of developing skin cancer. Many of us have limited our outdoor activity in the last 30 years, yet the incidence of skin cancer has gone up at an unbelievable rate.
Plenty of Sun is the best way to absorb proper amounts of vitamin D. Being outdoors can increase feelings of well-being and lift up your moods. It feels good to be in the Sun. Low amounts of vitamin D can put you at increased risk of bone loss.
Dr. Sears thinks that sunscreens contain lots of toxins that can be bad for your health. He believes that skin cancer may be more related to toxins in our food supply than Sun exposure.
To read more about the positive effects of the Sun on your health, click here.
Tuesday, July 08, 2008
Recovery Techniques for Cyclists:
Whether you are a serious cyclist who competes at some level or just a "casual" bike rider looking to enjoy some Sunshine and burn some extra calories, you might want to consider some different methods of injury prevention.
I happen to fall into the latter category, riding my "comfort" mountain bike for an hour or so at a time. While you competitive types on racing bikes speed past me, just remember that I'm still getting a good workout, pedaling my large frame around.
At 6' 4 and 240, I'm not going to win any races even if I wanted to....... and combined with an extra large bike, I'm burning plenty of calories along the way as I enjoy being outdoors.
My bike puts me in a slight forward lean, which can put some pressure on my neck and shoulders. This means I need to do some "maintenance work" in between rides. This can include some massage therapy. Luckily, as a massage therapist and instructor, I have access to regular therapy when needed.
Since this forward lean can also affect your posture over time, doing some upper body strength work is also a good idea, especially for the upper back and the back of the shoulders. One good way to relax and decompress the spine is the lying spine technique, incorporating deep breathing through your diaphragm.
You can also do some core training to work on your posture for injury prevention. Whether you are a competitive or casual cyclist, you probably shouldn't be doing any sit-ups or crunches, as you are already placing your body in a forward flexed position. Doing sit-ups will only make things worse.
In fact, I was reading a bike forum for those training for RAGBRAI - the annual bike ride across the state of Iowa. Someone asked about doing something for his stomach and upper body to help with his riding posture and one person suggested doing sit-ups.
Not a good idea for someone with a bulging stomach who's already putting too much stress on this area of his body. Isometric core exercises would help with his core stability and posture at the same time.
Joint mobility training is a great way to unwind tight joints through gentle movements, kind of similar to Tai Chi. The neck movements in particular work great for me. If you have occasional back pain from riding, joint mobility movements will also help with this.
Whether you are a serious cyclist who competes at some level or just a "casual" bike rider looking to enjoy some Sunshine and burn some extra calories, you might want to consider some different methods of injury prevention.
I happen to fall into the latter category, riding my "comfort" mountain bike for an hour or so at a time. While you competitive types on racing bikes speed past me, just remember that I'm still getting a good workout, pedaling my large frame around.
At 6' 4 and 240, I'm not going to win any races even if I wanted to....... and combined with an extra large bike, I'm burning plenty of calories along the way as I enjoy being outdoors.
My bike puts me in a slight forward lean, which can put some pressure on my neck and shoulders. This means I need to do some "maintenance work" in between rides. This can include some massage therapy. Luckily, as a massage therapist and instructor, I have access to regular therapy when needed.
Since this forward lean can also affect your posture over time, doing some upper body strength work is also a good idea, especially for the upper back and the back of the shoulders. One good way to relax and decompress the spine is the lying spine technique, incorporating deep breathing through your diaphragm.
You can also do some core training to work on your posture for injury prevention. Whether you are a competitive or casual cyclist, you probably shouldn't be doing any sit-ups or crunches, as you are already placing your body in a forward flexed position. Doing sit-ups will only make things worse.
In fact, I was reading a bike forum for those training for RAGBRAI - the annual bike ride across the state of Iowa. Someone asked about doing something for his stomach and upper body to help with his riding posture and one person suggested doing sit-ups.
Not a good idea for someone with a bulging stomach who's already putting too much stress on this area of his body. Isometric core exercises would help with his core stability and posture at the same time.
Joint mobility training is a great way to unwind tight joints through gentle movements, kind of similar to Tai Chi. The neck movements in particular work great for me. If you have occasional back pain from riding, joint mobility movements will also help with this.
Monday, July 07, 2008
Cholesterol Drugs for Kids?
Should kids be given cholesterol drugs to prevent future heart problems? Are you kidding me! This headline appeared in a syndicated story, that the American Academy of Pediatrics are recommending that some children as young as 8 should be given these drugs to prevent heart problems down the road.
Has noone heard of exercise for controlling this issue? Don't kids go outside and play any more or do they just sit around playing computer games and drinking Mountain Dew all day?
The article states that recent research shows that these cholesterol drugs are generally safe for children - not quite entirely safe, but "generally safe" for consumption.
Where do I start on this one...... its a pretty sad commentary on our health that kids as young as 8 need to be concerned about their heart health and their cholesterol levels. But recommending drugs for this and not exercise and a reduction of "junk" food?!
These kids will have their adulthood to look forward to taking plenty of medications and hoping that they don't cause any side effects, since most do have some side effects.
There is a pretty simple solution to raising levels of HDL "good" cholesterol and lowering LDL "bad" cholesterol........ its called exercise! And if our kids are getting so little exercise that they need cholesterol drugs, something's wrong!
I'm sure there may be a few exceptions with kids that may have some congenital problems that limit physical activity, but you can always cut out all the sugar and junk food that kids tend to crave.
For those children who are overweight, the academy suggests that the first course of action should be more physical activity and nutrition counseling. Well, at least they got that one right. Some health professionals say that cholesterol isn't as big an issue as it is made out to be, anyway. More on that, later.
When I was a kid, I spent my Summers playing baseball, swimming, riding my bike, playing hide and seek, and climbing trees. Bottom line, I was extremely active and didn't know that I was exercising - I was just being a kid! What happened to all kids doing that?
I consumed plenty of sugar, more than I probably needed, but was still skinny because of all the activity. I can remember riding my bike several blocks to the 7-11 store to buy the "Big Gulp", a large soda pop, which was more sugar than anyone needs at one time. However, since I was riding my bike all over town, I probably burned off all those calories.
I can remember Little League games and getting either a Pepsi or Mountain Dew after the game as our "treat." Between that and Pixie Sticks (flavored sugar) I should have put on some weight, but I was skinny because of being in constant motion.
When I was a kid they didn't have all the video games. We had Pong, which was cool for about 10, maybe 15 minutes and then was boring. Probably why it was available in a garage sale...... those kids got bored with it, too.
In the United States, we probably consume way too many pharmaceuticals as it is - no need to give kids drugs when exercise and diet will solve the problem with almost all of them.
Some well qualified doctors believe that cholesterol drugs probably aren't necessary for many of the adults they are prescribed to. To read more about this cholesterol drug issue, click here.
If you are interested in seeking natural health solutions to your health issue, you might be interested in Dr. Joseph Mercola's natural health website, Mercola.com.
Has noone heard of exercise for controlling this issue? Don't kids go outside and play any more or do they just sit around playing computer games and drinking Mountain Dew all day?
The article states that recent research shows that these cholesterol drugs are generally safe for children - not quite entirely safe, but "generally safe" for consumption.
Where do I start on this one...... its a pretty sad commentary on our health that kids as young as 8 need to be concerned about their heart health and their cholesterol levels. But recommending drugs for this and not exercise and a reduction of "junk" food?!
These kids will have their adulthood to look forward to taking plenty of medications and hoping that they don't cause any side effects, since most do have some side effects.
There is a pretty simple solution to raising levels of HDL "good" cholesterol and lowering LDL "bad" cholesterol........ its called exercise! And if our kids are getting so little exercise that they need cholesterol drugs, something's wrong!
I'm sure there may be a few exceptions with kids that may have some congenital problems that limit physical activity, but you can always cut out all the sugar and junk food that kids tend to crave.
For those children who are overweight, the academy suggests that the first course of action should be more physical activity and nutrition counseling. Well, at least they got that one right. Some health professionals say that cholesterol isn't as big an issue as it is made out to be, anyway. More on that, later.
When I was a kid, I spent my Summers playing baseball, swimming, riding my bike, playing hide and seek, and climbing trees. Bottom line, I was extremely active and didn't know that I was exercising - I was just being a kid! What happened to all kids doing that?
I consumed plenty of sugar, more than I probably needed, but was still skinny because of all the activity. I can remember riding my bike several blocks to the 7-11 store to buy the "Big Gulp", a large soda pop, which was more sugar than anyone needs at one time. However, since I was riding my bike all over town, I probably burned off all those calories.
I can remember Little League games and getting either a Pepsi or Mountain Dew after the game as our "treat." Between that and Pixie Sticks (flavored sugar) I should have put on some weight, but I was skinny because of being in constant motion.
When I was a kid they didn't have all the video games. We had Pong, which was cool for about 10, maybe 15 minutes and then was boring. Probably why it was available in a garage sale...... those kids got bored with it, too.
In the United States, we probably consume way too many pharmaceuticals as it is - no need to give kids drugs when exercise and diet will solve the problem with almost all of them.
Some well qualified doctors believe that cholesterol drugs probably aren't necessary for many of the adults they are prescribed to. To read more about this cholesterol drug issue, click here.
If you are interested in seeking natural health solutions to your health issue, you might be interested in Dr. Joseph Mercola's natural health website, Mercola.com.
Tuesday, June 24, 2008
He's No Lance Armstrong!
After having my usual bike riding path altered by recent flooding on the Mississippi River, I decided to try another local path that follows a much smaller water source.
This bike path follows Duck Creek, which is noticeably smaller than the mighty Mississippi, but a pleasant change of pace. Amazingly, this creek was still in its banks, allowing bike riding, jogging and walking to go on undisturbed, save for a few puddles here and there.
My initial ride covered about half of the trail before turning around. Its kind of neat to have a trail that wanders right through the middle of two cities, only needing to stop for traffic at a few locations that had crossing lights in case of heavy traffic.
This path has several local parks next to it, including a couple places where you can play frisbee golf. Some of the spots have you riding through a canopy of over-hanging trees and a bit of quiet serenity.
At certain times it seems like you are no longer in the city at all, with birds, squirrels and rabbits as your only companions. In other spots, you can see houses and the adjoining paths leading to residential neighborhoods. Again, fairly quiet and relaxing.
Being the curious explorer that I am, I naturally had to see how far this path went and where it ends up. So I rode from one city to the next, with a few small hills here and there.
In a couple of these hilly spots I tried to shift gears to make the pedaling a little easier. Well, my bike gears aren't quite working correctly and I couldn't shift to a lower gear......so I tried my Lance Armstrong impression.
You know, the one where the cyclists are standing up while riding up the hills for greater power? To see someone 240 pounds doing this while riding a "comfort" style mountain bike was probably comical - and I'm lucky I didn't fall forward over the handlebars.
Well, by the time my ride was over I had been riding for close to an hour. Now, I had to turn around and ride back to where the car was parked. Good thing one of the local parks had vending machines with Gatorade, 'cause I needed it.
Since this path changes elevation as you travel from one city to the next, coming back I got to try my Lance impression a few more times as I went up the hills. I don't think I scared him out of retirement!
So my exploration led to a two hour bike ride and a new-found appreciation for small creeks and escaping into the great outdoors. So while people won't come here to view and photograph this little body of water the way they do the Mississippi, it's a nice little slice of middle America, without all the geese and their "mess."
My point, like the meandering bike path, is to find some type of exercise or activity that you enjoy and do it. Get adequate movement into your life to try and prevent disease and feel better.
Monday, June 23, 2008
Posture and Lifting Weights:
Is posture important when doing resistance training? You better believe it! If you have read any of my articles on shoulder injuries, you know that I learned about proper posture the hard way - by partially tearing my rotator cuff and excess (unnecessary) wear and tear on my shoulders.
I recently talked briefly with a 65 year old gentleman who had done a weight training exercise and felt something happen to his shoulder. I asked him if he was doing lat pulldowns behind his head and he replied yes.
I told him it was the exercise that did it and that the particular exercise may be okay for an athlete in their 20's, but not most people over 35. Personally, I don't think that anyone needs to do that exercise as the risks aren't worth the potential benefits.
Actually, the extreme shoulder position that the exercise demands is called the "at-risk position" for the shoulder, as it puts the shoulder at extra risk of injury.
As I said earlier, I learned this the hard way, causing damage to my own shoulder. This exercise wasn't the only reason, I had posture problems that contributed to my injuries. My point is, whatever you think of that exercise, someone over 35, who may have some postural issues going on has no business whatsoever doing that exercise.
It is much better to sit straight upright, reinforcing good posture, and pull the bar straight down in front of your head and not behind. You can do pulling and rowing exercises at various angles to strengthen the muscles of the mid and upper back, instead.
Same thing with sit-ups and crunches....... for most people over 35, this exercise will likely contribute to or reinforce poor posture. Since most people spend the majority of their day sitting or standing in positions of flexion, they don't need to do exercises that cause them to flex their bodies forward.
The muscles of the low back and abs need to be trained in a neutral position to properly support(stabilize) the spine. So instead of core strength, most people need to be doing more core stability - training the midsection to keep the lower back stable while the arms and legs are moving.
I get about two questions a day on this blog about situps causing someone's low back pain. In fact, a world-reknowned spine expert, Dr. Stuart McGill, believes that repeated flexion (sit-ups and crunches) put the discs of the spine at risk of injury.
His research shows that many of these positions put unnecessary pressure on the spine. So some people may do these exercises without any problems, but others may see injuries and others may see some problems further on down the road, in their later years.
So some exercises may be okay for some people, but put unnecessary risk on those with past injuries or posture problems. Make sure to work with a fitness expert who knows the difference.
By the way, for a cyclist who puts in hours on their bike in a forward flexed position, the last thing they should be doing is sit-ups.
Click here for more info on the "at-risk" shoulder position.
Click here for examples of core stability exercises in the neutral position.
Is posture important when doing resistance training? You better believe it! If you have read any of my articles on shoulder injuries, you know that I learned about proper posture the hard way - by partially tearing my rotator cuff and excess (unnecessary) wear and tear on my shoulders.
I recently talked briefly with a 65 year old gentleman who had done a weight training exercise and felt something happen to his shoulder. I asked him if he was doing lat pulldowns behind his head and he replied yes.
I told him it was the exercise that did it and that the particular exercise may be okay for an athlete in their 20's, but not most people over 35. Personally, I don't think that anyone needs to do that exercise as the risks aren't worth the potential benefits.
Actually, the extreme shoulder position that the exercise demands is called the "at-risk position" for the shoulder, as it puts the shoulder at extra risk of injury.
As I said earlier, I learned this the hard way, causing damage to my own shoulder. This exercise wasn't the only reason, I had posture problems that contributed to my injuries. My point is, whatever you think of that exercise, someone over 35, who may have some postural issues going on has no business whatsoever doing that exercise.
It is much better to sit straight upright, reinforcing good posture, and pull the bar straight down in front of your head and not behind. You can do pulling and rowing exercises at various angles to strengthen the muscles of the mid and upper back, instead.
Same thing with sit-ups and crunches....... for most people over 35, this exercise will likely contribute to or reinforce poor posture. Since most people spend the majority of their day sitting or standing in positions of flexion, they don't need to do exercises that cause them to flex their bodies forward.
The muscles of the low back and abs need to be trained in a neutral position to properly support(stabilize) the spine. So instead of core strength, most people need to be doing more core stability - training the midsection to keep the lower back stable while the arms and legs are moving.
I get about two questions a day on this blog about situps causing someone's low back pain. In fact, a world-reknowned spine expert, Dr. Stuart McGill, believes that repeated flexion (sit-ups and crunches) put the discs of the spine at risk of injury.
His research shows that many of these positions put unnecessary pressure on the spine. So some people may do these exercises without any problems, but others may see injuries and others may see some problems further on down the road, in their later years.
So some exercises may be okay for some people, but put unnecessary risk on those with past injuries or posture problems. Make sure to work with a fitness expert who knows the difference.
By the way, for a cyclist who puts in hours on their bike in a forward flexed position, the last thing they should be doing is sit-ups.
Click here for more info on the "at-risk" shoulder position.
Click here for examples of core stability exercises in the neutral position.
Tuesday, June 17, 2008
A Prescription for Exercise:
Can you reduce stress with exercise and slow the aging process? Let's take a look.
A recent newspaper article addressed the issue of chronic stress and how it can accelerate the aging process. We know that chronic stress can cause or contribute to various physical problems, including muscular aches and pains.
However, did you know that long-term stress can cause you to age at a faster rate! Researchers looked at how stress build up affects your DNA. One part of your DNA in particular is a pretty good indication of how you are aging.
Women whose perception of stress was very high showed signs of accelerated aging in their cells. Exercise has always been one of the best ways to help deal with stress. We've known that regular exercise can slow down the aging process, but now we may know why.
Releasing stress build up through exercise is not only healthy, but may possibly increase how long you live.......another good reason to exercise.
A couple weeks ago, one of my clients came in after work and was more than a little stressed out over the last few weeks, not completely happy with her job.
The solution was simple - an intense workout that left her feeling a little tired and provided plenty of endorphins...... the natural drug and pain killer.
At that point, she had forgotten about the rest of her day and released some steam, and a little sweat, too. If she had gone home and not exercised, all that emotion would have built up into an unhealthy mess.
Some of you might need a more gentle form of exercise such as Tai Chi or joint mobility movements. Many of those who don't regularly exercise use "comfort" foods to deal with stress and that's not the most healthy way to go.
For more information on slowing the aging process with exercise, click here.
Can you reduce stress with exercise and slow the aging process? Let's take a look.
A recent newspaper article addressed the issue of chronic stress and how it can accelerate the aging process. We know that chronic stress can cause or contribute to various physical problems, including muscular aches and pains.
However, did you know that long-term stress can cause you to age at a faster rate! Researchers looked at how stress build up affects your DNA. One part of your DNA in particular is a pretty good indication of how you are aging.
Women whose perception of stress was very high showed signs of accelerated aging in their cells. Exercise has always been one of the best ways to help deal with stress. We've known that regular exercise can slow down the aging process, but now we may know why.
Releasing stress build up through exercise is not only healthy, but may possibly increase how long you live.......another good reason to exercise.
A couple weeks ago, one of my clients came in after work and was more than a little stressed out over the last few weeks, not completely happy with her job.
The solution was simple - an intense workout that left her feeling a little tired and provided plenty of endorphins...... the natural drug and pain killer.
At that point, she had forgotten about the rest of her day and released some steam, and a little sweat, too. If she had gone home and not exercised, all that emotion would have built up into an unhealthy mess.
Some of you might need a more gentle form of exercise such as Tai Chi or joint mobility movements. Many of those who don't regularly exercise use "comfort" foods to deal with stress and that's not the most healthy way to go.
For more information on slowing the aging process with exercise, click here.
Monday, June 16, 2008
Rocco vs. Tiger - a "Tale" of Two Different Training Programs?
Did Rocco Mediate dip into the fountain of youth or is he using a revolutionary fitness program to compensate for his past battles with low back pain?
PGA golfer Rocco Mediate strikes a chord for all those over 40 who are still trying to compete with the "youngsters." The U.S. Open golf tournament came to a close yesterday with Tiger Woods sinking a putt to force a playoff today. Even with an obviously painful knee, we all thought that he had a good chance to tie, simply because of his track record on the big stage.
Besides the large difference in their rankings and number of wins, there is another huge discrepancy in the two players - their physiques. Tiger is well known for his hard work, on and off the course. He actually looks like he could play another professional sport, compared to most golfers who look like the average guy at the office.
Rocco, on the other hand, looks like most other Baby Boomers, who would rather spend time hitting a golf ball than hitting the weights at the gym. He has had past issues with his back, including surgery several years ago.
One thing that he is doing is using a Power Plate whole body vibration platform. These platforms are being used by several sports teams and several pro golfers to enhance their training regimens.
These vibration platforms are used to stretch, strengthen, and massage your muscles and are especially great as part of a warmup. They cause your muscles to contract reflexively between 25-50 times a second, making a fast workout.
They have also been found to be effective in preventing low back pain, something golfers are prone to. This year they have been included in the PGA Tour's fitness trailers for the players to use.
“I have found that The Power Plate has increased my strength, stamina, mobility and overall coordination – all critical elements to success on the golf course,” said Mediate. “Aside from these benefits, the Power Plate acts as a preventative measure, reducing the potential for joint or back related injuries common among golfers. Not only is the Power Plate my primary training method, it is the ultimate warm-up mechanism,” said Mediate. “All it takes is a quick 90-seconds or so on the Power Plate prior to beginning a round or hitting the range, and my body is completely warmed up and ready to go.”
Keeping up with Tiger has forced some golfers to focus more on their fitness levels and get in better shape. But if a busy schedule has kept you from spending time at the gym, using a Power Plate may be the answer. Training sessions can last from 15 - 25 minutes, depending on your needs and whether you incorporate other forms of resistance training with the platform.
Did Rocco Mediate dip into the fountain of youth or is he using a revolutionary fitness program to compensate for his past battles with low back pain?
PGA golfer Rocco Mediate strikes a chord for all those over 40 who are still trying to compete with the "youngsters." The U.S. Open golf tournament came to a close yesterday with Tiger Woods sinking a putt to force a playoff today. Even with an obviously painful knee, we all thought that he had a good chance to tie, simply because of his track record on the big stage.
Besides the large difference in their rankings and number of wins, there is another huge discrepancy in the two players - their physiques. Tiger is well known for his hard work, on and off the course. He actually looks like he could play another professional sport, compared to most golfers who look like the average guy at the office.
Rocco, on the other hand, looks like most other Baby Boomers, who would rather spend time hitting a golf ball than hitting the weights at the gym. He has had past issues with his back, including surgery several years ago.
One thing that he is doing is using a Power Plate whole body vibration platform. These platforms are being used by several sports teams and several pro golfers to enhance their training regimens.
These vibration platforms are used to stretch, strengthen, and massage your muscles and are especially great as part of a warmup. They cause your muscles to contract reflexively between 25-50 times a second, making a fast workout.
They have also been found to be effective in preventing low back pain, something golfers are prone to. This year they have been included in the PGA Tour's fitness trailers for the players to use.
“I have found that The Power Plate has increased my strength, stamina, mobility and overall coordination – all critical elements to success on the golf course,” said Mediate. “Aside from these benefits, the Power Plate acts as a preventative measure, reducing the potential for joint or back related injuries common among golfers. Not only is the Power Plate my primary training method, it is the ultimate warm-up mechanism,” said Mediate. “All it takes is a quick 90-seconds or so on the Power Plate prior to beginning a round or hitting the range, and my body is completely warmed up and ready to go.”
Keeping up with Tiger has forced some golfers to focus more on their fitness levels and get in better shape. But if a busy schedule has kept you from spending time at the gym, using a Power Plate may be the answer. Training sessions can last from 15 - 25 minutes, depending on your needs and whether you incorporate other forms of resistance training with the platform.
Thursday, June 12, 2008
Posture and Bike Riding:
I frequently see questions about proper posture for riding a bike. Well, it depends on the type of bike you ride and the type of riding you do.
Many of those over 50 that I see on the local bike path have old fashioned bikes that allow you to ride will sitting upright, maintaining good posture. Others have gone to recumbent bikes or tricycles that are more back friendly..... or maybe they are just very efficient.
In any case, whatever type of bike that you ride, its best to have a bike professional make sure that your bike is properly adjusted for optimal riding efficiency.
Even if you bought your bike at a large sporting good chain because you got a good deal or didn't want to spend too much money, its a good idea to have a professional check out your bike and make sure everything fits.
My comfort bike is a mountain bike meant for casual riding. It puts me in a slightly forward lean that can put some pressure on my upper body and neck, after a while.
This is where it is important to do some upper body strength training to stay in balance. Joint mobility movements for the neck and back also help remove excess muscular tension.
.
A nice way to relax and ease some tension that may have occurred with the forward lean position in cycling is to lie on the floor and work on abdominal (diaphragm) breathing.
I frequently see questions about proper posture for riding a bike. Well, it depends on the type of bike you ride and the type of riding you do.
Many of those over 50 that I see on the local bike path have old fashioned bikes that allow you to ride will sitting upright, maintaining good posture. Others have gone to recumbent bikes or tricycles that are more back friendly..... or maybe they are just very efficient.
In any case, whatever type of bike that you ride, its best to have a bike professional make sure that your bike is properly adjusted for optimal riding efficiency.
Even if you bought your bike at a large sporting good chain because you got a good deal or didn't want to spend too much money, its a good idea to have a professional check out your bike and make sure everything fits.
My comfort bike is a mountain bike meant for casual riding. It puts me in a slightly forward lean that can put some pressure on my upper body and neck, after a while.
This is where it is important to do some upper body strength training to stay in balance. Joint mobility movements for the neck and back also help remove excess muscular tension.
.
A nice way to relax and ease some tension that may have occurred with the forward lean position in cycling is to lie on the floor and work on abdominal (diaphragm) breathing.
Thursday, June 05, 2008
Can You Lose Fat With a Power Plate?
Yes. You can lose fat and increase your metabolism. I have seen decent results by combining the Power Plate with other resistance training exercises, such as bodyweight exercises, dumbbells, and resistance bands.
I have not used the Power Plate by itself, but apparently some people have seen some weight loss using only the Power Plate. My guess is, this would involve 3 sessions a week and these are people that had not been exercising, previously.
I like the method I am using, which incorporates other exercises in with the vibration exercises for maximal effect. This circuit training system also elevates the heart rate at the same time you are doing resistance training, making it pretty efficient.
Especially considering the sessions are only 25 minutes long and done twice a week. They can do walking or other forms of exercise on their own.
If all you can do is the vibration platform because of health reasons, you would still get some weight loss and health benefits. If using it at home I would recommend including other things like dumbbells, pushups, resistance tubing, etc.
You can do various pushup variations on your Power Plate, but I don't personally get that much from the upper body exercises using the strap that comes with it. This is where the dumbbells and tubing would come into play.
It also can be used to massage and stretch in various positions and helps you warm up or recover from exercise. These massage and stretching sessions can be done on your "off" days.
You can also use it to massage your legs to help battle cellulite. This increases blood flow to these areas and can help speed up your metabolism. Building lean muscle tissue is obviously important to increasing your metabolism and burning off extra fat.
To read more about using the Power Plate for fat loss, click here.
Yes. You can lose fat and increase your metabolism. I have seen decent results by combining the Power Plate with other resistance training exercises, such as bodyweight exercises, dumbbells, and resistance bands.
I have not used the Power Plate by itself, but apparently some people have seen some weight loss using only the Power Plate. My guess is, this would involve 3 sessions a week and these are people that had not been exercising, previously.
I like the method I am using, which incorporates other exercises in with the vibration exercises for maximal effect. This circuit training system also elevates the heart rate at the same time you are doing resistance training, making it pretty efficient.
Especially considering the sessions are only 25 minutes long and done twice a week. They can do walking or other forms of exercise on their own.
If all you can do is the vibration platform because of health reasons, you would still get some weight loss and health benefits. If using it at home I would recommend including other things like dumbbells, pushups, resistance tubing, etc.
You can do various pushup variations on your Power Plate, but I don't personally get that much from the upper body exercises using the strap that comes with it. This is where the dumbbells and tubing would come into play.
It also can be used to massage and stretch in various positions and helps you warm up or recover from exercise. These massage and stretching sessions can be done on your "off" days.
You can also use it to massage your legs to help battle cellulite. This increases blood flow to these areas and can help speed up your metabolism. Building lean muscle tissue is obviously important to increasing your metabolism and burning off extra fat.
To read more about using the Power Plate for fat loss, click here.
Wednesday, May 28, 2008
Bike Riding and Walking for Fat Loss:
Yesterday I talked about riding my bike along the Mississippi River and enjoying the diversity of wildlife (birds, mostly) and people. You can find walkers, joggers, cyclists and rollerbladers of all ages and sizes.
Until recently, you could find an older gentleman down on the bike path, on a pretty regular basis. He spent much of his day riding on the path and picking up aluminum cans. You could spot him there if the weather was above 40 degrees, wearing his trademark overalls.
He passed away not too long ago and his obituary was in the local paper, referring to him as the "Can Man", for his habit of collecting cans from the trash. Turns out he was 90 years old and died after a brief illness. His widow said that he feared spending his last years in a nursing home, and so he spent so much time staying active.
Well, he succeeded and lived a long life, in the process.
So what does this have to do with fat loss? OK, just painting a picture for you to see. Many of those I see exercising on this local path are not exercising very intensely, and not burning a ton of calories, but they are still getting health benefits from this "activity."
You see, there is a difference between exercise to lose fat and exercise/activity to stay as healthy as possible. The majority of those I see exercising on this path that are lean, are working fairly intensely, while those that have a few extra pounds usually walk or ride their bikes at a pretty casual rate.
This activity is still healthy for them and can help them stay mobile as they age, but if fat loss is the primary goal, more intense exercise is required.......
unless.....
you are like the "Can Man" and are active for several hours throughout your day. If you can't exercise at a higher intensity because of health reasons or are just starting an exercise program after being sedentary for a while, than you need more overall activity spread throughout your day.
So don't worry too much about which activity burns more calories, instead gradually build up to doing more intense exercise, assuming you are healthy enough to do so. You can always rotate between walking, jogging, and cycling, for some variety and to minimize the potential of overuse injuries.
And you still should be doing some upper body resistance training, to maintain joint strength and function as you age. Lean muscle tissue is vital to keeping your metabolism elevated.
Enjoy spending some time outdoors and get some exercise in the process!
Yesterday I talked about riding my bike along the Mississippi River and enjoying the diversity of wildlife (birds, mostly) and people. You can find walkers, joggers, cyclists and rollerbladers of all ages and sizes.
Until recently, you could find an older gentleman down on the bike path, on a pretty regular basis. He spent much of his day riding on the path and picking up aluminum cans. You could spot him there if the weather was above 40 degrees, wearing his trademark overalls.
He passed away not too long ago and his obituary was in the local paper, referring to him as the "Can Man", for his habit of collecting cans from the trash. Turns out he was 90 years old and died after a brief illness. His widow said that he feared spending his last years in a nursing home, and so he spent so much time staying active.
Well, he succeeded and lived a long life, in the process.
So what does this have to do with fat loss? OK, just painting a picture for you to see. Many of those I see exercising on this local path are not exercising very intensely, and not burning a ton of calories, but they are still getting health benefits from this "activity."
You see, there is a difference between exercise to lose fat and exercise/activity to stay as healthy as possible. The majority of those I see exercising on this path that are lean, are working fairly intensely, while those that have a few extra pounds usually walk or ride their bikes at a pretty casual rate.
This activity is still healthy for them and can help them stay mobile as they age, but if fat loss is the primary goal, more intense exercise is required.......
unless.....
you are like the "Can Man" and are active for several hours throughout your day. If you can't exercise at a higher intensity because of health reasons or are just starting an exercise program after being sedentary for a while, than you need more overall activity spread throughout your day.
So don't worry too much about which activity burns more calories, instead gradually build up to doing more intense exercise, assuming you are healthy enough to do so. You can always rotate between walking, jogging, and cycling, for some variety and to minimize the potential of overuse injuries.
And you still should be doing some upper body resistance training, to maintain joint strength and function as you age. Lean muscle tissue is vital to keeping your metabolism elevated.
Enjoy spending some time outdoors and get some exercise in the process!
Tuesday, May 27, 2008
Bike Riding to the Bicycle Races:
Yesterday, I took a bike ride to watch some bike races. Every year for the past 35 years or so, my hometown area has put on bicycle races on Memorial Day.
With the cost of gas being so high, I decided to ride my bike to save money. So I drove the 5 minutes down to the bike path and had about a half hour ride to the races, saving 30 minutes of driving time(total).
The Quad Cities Criterium featured a figure 8 path on the streets of downtown Rock Island, IL, a couple blocks away from the mighty Mississippi River.
The forecast had called for a good chance of rain in the afternoon, which luckily didn't happen. It ended up being a warm, Sunny day in the 80's.
The races are kind of interesting with all the turns involved. There are teams of racers involved, which means teammates working together to try and win. There is plenty of strategy that goes on and is probably lost on the average person, including me.
It was interesting to watch the various racers and look at their builds. Most had greater leg development than their upper bodies, which is to be expected, as their legs do much more work. They spend a lot of time on their bikes and it shows.
While all of them have muscular legs, some are bigger than others and this is mainly due to their genetics. Some are taller and some are shorter, with different body types.
Some people may look at their leg development and not want to be so muscular. If this is the case, the way to avoid getting "too big" would be to alternate biking with walking and/or jogging.
Because cyclists usually ride at a fast pace and ride a lot, their leg muscles develop to meet this demand. They store a lot of energy in their legs to meet the demands of riding distances at a high rate of speed.
Casual bike riders, who pedal at a much less intense rate, don't usually show this kind of leg development, unless they are someone like myself, who uses biking as a form of cross-training in the warmer months.
I ride a "comfort" mountain bike which has an extra large frame to accommodate my 6' 4", 235 pounds. This bike probably weighs twice what the racing bikes do and I get a pretty good workout pushing myself from point A to point B.
After enjoying the races, I rode the half hour back to my car, while enjoying the river scenery, with plenty of people fishing, boating, walking, and a few feeding those irritating Canadian Geese. All they seem to do is crap all over the bike path.
Find some type of activity that you enjoy and do it. Mix things up to keep from getting bored, but just make sure to keep moving, to keep your mobility as you get older.
And don't forget to do some upper body strength workouts to balance your lower body exercise.
Yesterday, I took a bike ride to watch some bike races. Every year for the past 35 years or so, my hometown area has put on bicycle races on Memorial Day.
With the cost of gas being so high, I decided to ride my bike to save money. So I drove the 5 minutes down to the bike path and had about a half hour ride to the races, saving 30 minutes of driving time(total).
The Quad Cities Criterium featured a figure 8 path on the streets of downtown Rock Island, IL, a couple blocks away from the mighty Mississippi River.
The forecast had called for a good chance of rain in the afternoon, which luckily didn't happen. It ended up being a warm, Sunny day in the 80's.
The races are kind of interesting with all the turns involved. There are teams of racers involved, which means teammates working together to try and win. There is plenty of strategy that goes on and is probably lost on the average person, including me.
It was interesting to watch the various racers and look at their builds. Most had greater leg development than their upper bodies, which is to be expected, as their legs do much more work. They spend a lot of time on their bikes and it shows.
While all of them have muscular legs, some are bigger than others and this is mainly due to their genetics. Some are taller and some are shorter, with different body types.
Some people may look at their leg development and not want to be so muscular. If this is the case, the way to avoid getting "too big" would be to alternate biking with walking and/or jogging.
Because cyclists usually ride at a fast pace and ride a lot, their leg muscles develop to meet this demand. They store a lot of energy in their legs to meet the demands of riding distances at a high rate of speed.
Casual bike riders, who pedal at a much less intense rate, don't usually show this kind of leg development, unless they are someone like myself, who uses biking as a form of cross-training in the warmer months.
I ride a "comfort" mountain bike which has an extra large frame to accommodate my 6' 4", 235 pounds. This bike probably weighs twice what the racing bikes do and I get a pretty good workout pushing myself from point A to point B.
After enjoying the races, I rode the half hour back to my car, while enjoying the river scenery, with plenty of people fishing, boating, walking, and a few feeding those irritating Canadian Geese. All they seem to do is crap all over the bike path.
Find some type of activity that you enjoy and do it. Mix things up to keep from getting bored, but just make sure to keep moving, to keep your mobility as you get older.
And don't forget to do some upper body strength workouts to balance your lower body exercise.
Wednesday, May 21, 2008
Vitamin D for Pain Management:
A recent newspaper article talked about the health benefits of Vitamin D. You probably know about it's importance in trying to prevent osteoporosis, but did you know that it can help manage pain?
It plays an important role in preventing cancer, heart disease, MS and arthritis. A study from the Mayo clinic looked at vitamin D levels in those with chronic pain. Those with low levels of this vitamin needed almost twice as much pain medication.
Another study from Mayo looked at those with chronic pain syndromes like fibromyalgia and chronic fatigue. In that study, 93% were found to be deficient in vitamin D.
Vitamin D is also good for your heart, possibly lowering your risk of heart disease. One of the best ways to increase your vitamin D levels is through exposure to the Sun. Maybe spending a little time in the Sun isn't as bad as you think.
Putting on sunscreen can keep you from making vitamin D. Most of the vitamin D in foods is added as a supplement, so it can be difficult to get your requirements from food alone.
For those with chronic pain conditions, getting a little sunshine might not be such a bad idea.
A recent newspaper article talked about the health benefits of Vitamin D. You probably know about it's importance in trying to prevent osteoporosis, but did you know that it can help manage pain?
It plays an important role in preventing cancer, heart disease, MS and arthritis. A study from the Mayo clinic looked at vitamin D levels in those with chronic pain. Those with low levels of this vitamin needed almost twice as much pain medication.
Another study from Mayo looked at those with chronic pain syndromes like fibromyalgia and chronic fatigue. In that study, 93% were found to be deficient in vitamin D.
Vitamin D is also good for your heart, possibly lowering your risk of heart disease. One of the best ways to increase your vitamin D levels is through exposure to the Sun. Maybe spending a little time in the Sun isn't as bad as you think.
Putting on sunscreen can keep you from making vitamin D. Most of the vitamin D in foods is added as a supplement, so it can be difficult to get your requirements from food alone.
For those with chronic pain conditions, getting a little sunshine might not be such a bad idea.
Monday, May 19, 2008
Strength Training for Baby Boomers:
Why is strength training important for Baby Boomers? A couple reasons...... one, keeping your metabolism from slowing down too much.
Remember when you were back in your twenties and possibly even your thirties, when you didn't have to do that much to stay looking young? Well, your metabolism probably started slowing down in your mid to late 30's, and now it takes some work to keep your metabolism elevated.
This is where strength (resistance) training comes into play. Building lean muscle tissue with resistance training is key to lowering your bodyfat levels. You naturally lose muscle as you get older, so to keep as much as possible takes some work.
Strength training is also crucial to fat loss. Cardiovascular exercise is usually promoted as necessary for burning fat, but it is not the "end all, be all" to fat loss. You can burn plenty of fat with interval strength training.
This is where you would go from one exercise to the next with little to no rest in between exercises. For example, you would go from an upper body exercise to a lower body exercise and repeating this type of sequence.
By using exercises that involve multiple muscles - such as pushups, assisted pullups, squats, and lunges - you burn more calories. This also enables you to get a cardiovascular effect, because your heart rate is elevated the entire session. This is a little different than routines that isolate different bodyparts on different days.
With my clients, I combine bodyweight exercises, with dumbbells and resistance bands, along with the Power Plate. A Power Plate is a whole body vibration platform that causes reflex muscle contractions to occur, from 25-50 muscle contractions a second, depending on the frequency.
This type of workout allows you to work the entire body in about 25 minutes, making it pretty efficient. It also allows you to get fat loss results in 2-3 sessions per week, when combined with some walking or bike riding on the other days. These routines also involve plenty of core training, which is important for preventing low back injuries.
Another reason to do some resistance training is for joint strength and bone mass. Its no secret that women are prone to osteoporosis after menopause, but men can also lose some bone mass if they are too sedentary. Strength training is needed for maintaining maximal bone density, as well as keeping their joints strong and stable.
Strength is also a big reason for loss of mobility as you age. Getting up from a chair, going up stairs, and keeping your balance as you walk is mostly about how strong your muscles are. Again, if you don't do anything to prevent this, you are taking an unnecessary risk.
This is also where a Power Plate comes into play, as it builds strength, stability, and coordination into your lower body. It does this without spending hours and hours at a gym or healthclub.
If you want to read about resistance training slowing down the aging process, click here.
Why is strength training important for Baby Boomers? A couple reasons...... one, keeping your metabolism from slowing down too much.
Remember when you were back in your twenties and possibly even your thirties, when you didn't have to do that much to stay looking young? Well, your metabolism probably started slowing down in your mid to late 30's, and now it takes some work to keep your metabolism elevated.
This is where strength (resistance) training comes into play. Building lean muscle tissue with resistance training is key to lowering your bodyfat levels. You naturally lose muscle as you get older, so to keep as much as possible takes some work.
Strength training is also crucial to fat loss. Cardiovascular exercise is usually promoted as necessary for burning fat, but it is not the "end all, be all" to fat loss. You can burn plenty of fat with interval strength training.
This is where you would go from one exercise to the next with little to no rest in between exercises. For example, you would go from an upper body exercise to a lower body exercise and repeating this type of sequence.
By using exercises that involve multiple muscles - such as pushups, assisted pullups, squats, and lunges - you burn more calories. This also enables you to get a cardiovascular effect, because your heart rate is elevated the entire session. This is a little different than routines that isolate different bodyparts on different days.
With my clients, I combine bodyweight exercises, with dumbbells and resistance bands, along with the Power Plate. A Power Plate is a whole body vibration platform that causes reflex muscle contractions to occur, from 25-50 muscle contractions a second, depending on the frequency.
This type of workout allows you to work the entire body in about 25 minutes, making it pretty efficient. It also allows you to get fat loss results in 2-3 sessions per week, when combined with some walking or bike riding on the other days. These routines also involve plenty of core training, which is important for preventing low back injuries.
Another reason to do some resistance training is for joint strength and bone mass. Its no secret that women are prone to osteoporosis after menopause, but men can also lose some bone mass if they are too sedentary. Strength training is needed for maintaining maximal bone density, as well as keeping their joints strong and stable.
Strength is also a big reason for loss of mobility as you age. Getting up from a chair, going up stairs, and keeping your balance as you walk is mostly about how strong your muscles are. Again, if you don't do anything to prevent this, you are taking an unnecessary risk.
This is also where a Power Plate comes into play, as it builds strength, stability, and coordination into your lower body. It does this without spending hours and hours at a gym or healthclub.
If you want to read about resistance training slowing down the aging process, click here.
Wednesday, May 14, 2008
Latest Research on Neck Pain:
I just finished reading a recent article on neck pain that you might find interesting. This extensive research was written about at Fit-Pro.com.
Results of the most significant study on neck pain to date, conducted by The Bone and Joint Decade's Neck Pain Task Force and reported in the journal SPINE (1/18/08), uncover prevailing fallacies in the diagnosis and treatment of neck pain. Scott Haldeman, DC, PhD, MD, president of the Bone and Joint Decade Task Force who covered these findings during a recent Webinar, "Dispelling Myths About Neck Pain," (http://foundation4cp.com/NeckandPain.htm) articulated that the use of highly invasive practices, such as surgery, are not indicated when addressing the most common examples of neck pain.
"In contrast, procedures such as chiropractic adjustments are indicated — among other non-invasive measures — when dealing with these types of neck pain," says Gerard W. Clum, DC, president of California-based Life Chiropractic College West and speaking on behalf of the not-for-profit Foundation for Chiropractic Progress.
"There is no best approach that is effective for everyone. While care for bouts of neck pain include education, adjustments/manipulations, exercise mobilization, acupuncture, analgesics, massage and low-level laser therapy, none of these are high-tech or regarded as invasive, and a variety of treatments may be most effective."The study results emanate from a six-year review of more than 31,000 research citations with subsequent analysis of over 1,000 studies.
The multi-disciplinary report, based on research spanning seven years by clinicians and scientists from multiple clinical and scientific disciplines from nine countries and associated with eight collaborating universities in four countries, is widely regarded as one of the most extensive reports on the subject of neck pain ever developed. The study offers the most current perspective on the scientific evidence related to the care and management of neck pain."
The United Nations and the World Health Organization have designated the years 2000 to 2010 as the "Decade of the Bone and Joint." The findings and recommendations of the NPTF are already impacting the manner in which neck pain is perceived, addressed, and studied around the world. The mandate of the Task Force was to make recommendations that could be used as a basis for evidence based clinical practice guidelines for the management of neck pain and its associated disorders.
The report proposes a new four-level classification system for neck pain, with the majority of neck pain problems falling into the Grade I and Grade II categories of this scale. Problems of this type do not involve fractures, neoplasms, myelopathy or radicular pain."
During the webinar, Dr. Haldeman pointed to a number of other neck-related studies. One important report that was presented by the Neck Pain Task Force brings considerable question to the linkage between cervical (neck) manipulation and the development of a unique form of vascular problem known as vertebrobasilar artery insufficiency, or vertebrobasilar artery stroke."
The findings from an analysis of nine years of data involving approximately 110 million person years revealed similar incidence of this type of stroke in patients who had sought chiropractic care as in patients who sought the care of general practitioners of medicine.
"Researchers found that the likelihood of having a stroke following a chiropractic office visit is no different from the risk of stroke following a visit to an MD's office," Dr. Haldeman explains.
Conservative care could also include joint mobility movements and breathing exercises to retrain correct abdominal (diaphragm) breathing. We've come a long way in surgical techniques for different joint problems, but conservative approaches in some cases, might be worth considering.
I just finished reading a recent article on neck pain that you might find interesting. This extensive research was written about at Fit-Pro.com.
Results of the most significant study on neck pain to date, conducted by The Bone and Joint Decade's Neck Pain Task Force and reported in the journal SPINE (1/18/08), uncover prevailing fallacies in the diagnosis and treatment of neck pain. Scott Haldeman, DC, PhD, MD, president of the Bone and Joint Decade Task Force who covered these findings during a recent Webinar, "Dispelling Myths About Neck Pain," (http://foundation4cp.com/NeckandPain.htm) articulated that the use of highly invasive practices, such as surgery, are not indicated when addressing the most common examples of neck pain.
"In contrast, procedures such as chiropractic adjustments are indicated — among other non-invasive measures — when dealing with these types of neck pain," says Gerard W. Clum, DC, president of California-based Life Chiropractic College West and speaking on behalf of the not-for-profit Foundation for Chiropractic Progress.
"There is no best approach that is effective for everyone. While care for bouts of neck pain include education, adjustments/manipulations, exercise mobilization, acupuncture, analgesics, massage and low-level laser therapy, none of these are high-tech or regarded as invasive, and a variety of treatments may be most effective."The study results emanate from a six-year review of more than 31,000 research citations with subsequent analysis of over 1,000 studies.
The multi-disciplinary report, based on research spanning seven years by clinicians and scientists from multiple clinical and scientific disciplines from nine countries and associated with eight collaborating universities in four countries, is widely regarded as one of the most extensive reports on the subject of neck pain ever developed. The study offers the most current perspective on the scientific evidence related to the care and management of neck pain."
The United Nations and the World Health Organization have designated the years 2000 to 2010 as the "Decade of the Bone and Joint." The findings and recommendations of the NPTF are already impacting the manner in which neck pain is perceived, addressed, and studied around the world. The mandate of the Task Force was to make recommendations that could be used as a basis for evidence based clinical practice guidelines for the management of neck pain and its associated disorders.
The report proposes a new four-level classification system for neck pain, with the majority of neck pain problems falling into the Grade I and Grade II categories of this scale. Problems of this type do not involve fractures, neoplasms, myelopathy or radicular pain."
During the webinar, Dr. Haldeman pointed to a number of other neck-related studies. One important report that was presented by the Neck Pain Task Force brings considerable question to the linkage between cervical (neck) manipulation and the development of a unique form of vascular problem known as vertebrobasilar artery insufficiency, or vertebrobasilar artery stroke."
The findings from an analysis of nine years of data involving approximately 110 million person years revealed similar incidence of this type of stroke in patients who had sought chiropractic care as in patients who sought the care of general practitioners of medicine.
"Researchers found that the likelihood of having a stroke following a chiropractic office visit is no different from the risk of stroke following a visit to an MD's office," Dr. Haldeman explains.
Conservative care could also include joint mobility movements and breathing exercises to retrain correct abdominal (diaphragm) breathing. We've come a long way in surgical techniques for different joint problems, but conservative approaches in some cases, might be worth considering.
Monday, May 12, 2008
The Best Exercise for Managing Chronic Pain:
Generally, there is no "best" activity. But remember, some activity is better than none! Choose activities that you enjoy (or at least find tolerable) and locations that are convenient to your work or home. This will make it easier for you to begin participating in them and, more importantly, stick with them over time.
When choosing activities, be mindful of your physical limitations and make adjustments to suit your needs. There are many ways to do this, including reducing the intensity of a movement. For example, if an aerobics DVD requires you to jog in place, try marching in place instead. Or if a treadmill (weight-bearing) is too strenuous on your joints, try a stationary bike or pool instead (non weight-bearing). Minor adjustments like these can make activities more comfortable so you'll be more likely to do them and get more out of them.
If you are considering adding structured exercise to your life, start with aerobic activities (walking, swimming/water aerobics, running, bicycling, etc.) These activities increase your heart rate and breathing rate, as well as your body temperature so you sweat. These are normal responses to exercise. Typically, aerobic activities lead to the greatest benefits for fibromyalgia symptoms. Think about adding flexibility training and strength training later after your body has adapted to the overall increase in activity.
10 things to remember:
This information comes from my colleagues over at LosetheBackPain.com.
You can find great info there on all types of pain, including Fibromyalgia, sciatica, and neck pain.
Generally, there is no "best" activity. But remember, some activity is better than none! Choose activities that you enjoy (or at least find tolerable) and locations that are convenient to your work or home. This will make it easier for you to begin participating in them and, more importantly, stick with them over time.
When choosing activities, be mindful of your physical limitations and make adjustments to suit your needs. There are many ways to do this, including reducing the intensity of a movement. For example, if an aerobics DVD requires you to jog in place, try marching in place instead. Or if a treadmill (weight-bearing) is too strenuous on your joints, try a stationary bike or pool instead (non weight-bearing). Minor adjustments like these can make activities more comfortable so you'll be more likely to do them and get more out of them.
If you are considering adding structured exercise to your life, start with aerobic activities (walking, swimming/water aerobics, running, bicycling, etc.) These activities increase your heart rate and breathing rate, as well as your body temperature so you sweat. These are normal responses to exercise. Typically, aerobic activities lead to the greatest benefits for fibromyalgia symptoms. Think about adding flexibility training and strength training later after your body has adapted to the overall increase in activity.
10 things to remember:
- 1. Incorporate lifestyle activity into your daily schedule slowly. If you try to accomplish too much too soon, you are vulnerable to injury, symptom flares or falling short of your goals.
- 2. Beginning an exercise program is not always easy. It takes time to establish a routine and feel comfortable with it.
- 3. Initially you may feel more fatigued and sore following an increase in physical activity, but don't give up! This is normal. Activity-related soreness will diminish over time.
- 4. Your body will adapt, improve and grow if you stimulate it with physical activity.
- 5. If you are doing aerobic activities, you may feel slightly winded or short of breath during your workout. This is normal; hyperventilation or panting is not.
- 6. Every exercise program is highly individualized. What is best for one person may not suit another — chronic pain patients are no exception!
- 7. Refrain from strenuous activity during a symptom flare, but continue to be active. If you experience a symptom flare, reduce your exercise time by half and increase to your pre-flare level over the course of a week.
- 8. Your initial goals should be small and achievable, e.g., being active for five minutes daily, attending a water aerobics class twice a week, scheduling activities on your calendar and doing them when the time comes.
- 9. Your long-range goals can be more lofty (but still achievable), e.g., being active consistently for 30 minutes/3-4 days per week, etc.
- 10. GET MOVING AND DON'T STOP!
- --The University of Michigan
You can find great info there on all types of pain, including Fibromyalgia, sciatica, and neck pain.
Wednesday, May 07, 2008
Proper Breathing and Your Health:
Is breathing properly important to your health? Let's take a look.
I hosted a fitness seminar this past weekend with chiropractor and personal trainer Dr. Evan Osar. The seminar was on conditioning for the hip and knee. He talked about balancing the muscles on the front and back of the hip for proper function and prevention.
He believes, as do I, that many of the hip and knee replacements that we are seeing, could be prevented with proper training. But we will focus on that at another time.
One of the points he made was on the importance of abdominal breathing - using your diaphragm to breathe better. He believes that for your other movements to be optimal, you need to breathe correctly.
We worked on breathing with our diaphragm to help stabilize our midsection. This can help to keep your hip and pelvis aligned properly. This alignment can obviously improve hip function and remove unnecessary stress that might be contributing to your pain.
While sharing this information with a friend, he recommended a program called Optimal Breathing. I checked out this website and found some interesting information there. You might check it out, if interested.
This site talked about the benefits of Optimal Breathing, such as increased circulation, enhanced immune function, and even help in dealing with chronic pain. Again, I need to explore this subject in greater detail before making recommendations, but if you can improve any part of your health with something as simple as breathing, its worth a look.
I do know of one study that looked at heart attack patients to see if they were a chest breather or abdominal (diaphragm) breather. All the patients happened to be chest breathers.
Hmmmm..... something to think about.
I'll finish with a video of simple things that can help relieve stress and take some tension off your spine in the process.
Is breathing properly important to your health? Let's take a look.
I hosted a fitness seminar this past weekend with chiropractor and personal trainer Dr. Evan Osar. The seminar was on conditioning for the hip and knee. He talked about balancing the muscles on the front and back of the hip for proper function and prevention.
He believes, as do I, that many of the hip and knee replacements that we are seeing, could be prevented with proper training. But we will focus on that at another time.
One of the points he made was on the importance of abdominal breathing - using your diaphragm to breathe better. He believes that for your other movements to be optimal, you need to breathe correctly.
We worked on breathing with our diaphragm to help stabilize our midsection. This can help to keep your hip and pelvis aligned properly. This alignment can obviously improve hip function and remove unnecessary stress that might be contributing to your pain.
While sharing this information with a friend, he recommended a program called Optimal Breathing. I checked out this website and found some interesting information there. You might check it out, if interested.
This site talked about the benefits of Optimal Breathing, such as increased circulation, enhanced immune function, and even help in dealing with chronic pain. Again, I need to explore this subject in greater detail before making recommendations, but if you can improve any part of your health with something as simple as breathing, its worth a look.
I do know of one study that looked at heart attack patients to see if they were a chest breather or abdominal (diaphragm) breather. All the patients happened to be chest breathers.
Hmmmm..... something to think about.
I'll finish with a video of simple things that can help relieve stress and take some tension off your spine in the process.
Thursday, April 10, 2008
100 Year Old Golfer Celebrates Birthday:
Golfing enthusiast Keith Schumacher celebrated his 100th birthday yesterday! An avid golfer, Schumacher played his first round in 1928 in Idaho. He plans on celebrating his birthday with a party after his round of golf.
Schumacher carried his bag for 18 holes, three times a week, until he was 90. Now he rides in a cart. He has been active all his life and regularly walks at least a mile a day.
If you think his longevity is due to his genetics, neither of his parents lived past the age of 56. He suffered the first of 3 heart attacks in '71, at which time his doctors told him he needed to give up smoking, and he did.
No doubt, his active lifestyle has contributed greatly to his long life. This should serve as an incentive for the rest of us to not just live longer, but to be active in your senior years in order to keep your mobility.
Here are a couple of articles that might help in fighting the aging process:
Chasing Life
Resistance Training Is The Fountain of Youth
Golfing enthusiast Keith Schumacher celebrated his 100th birthday yesterday! An avid golfer, Schumacher played his first round in 1928 in Idaho. He plans on celebrating his birthday with a party after his round of golf.
Schumacher carried his bag for 18 holes, three times a week, until he was 90. Now he rides in a cart. He has been active all his life and regularly walks at least a mile a day.
If you think his longevity is due to his genetics, neither of his parents lived past the age of 56. He suffered the first of 3 heart attacks in '71, at which time his doctors told him he needed to give up smoking, and he did.
No doubt, his active lifestyle has contributed greatly to his long life. This should serve as an incentive for the rest of us to not just live longer, but to be active in your senior years in order to keep your mobility.
Here are a couple of articles that might help in fighting the aging process:
Chasing Life
Resistance Training Is The Fountain of Youth
Wednesday, April 09, 2008
Golf Fitness and Power Plate:
As the Master's golf tournament is set to get under way, golfers everywhere are preparing to get back onto the courses, especially in colder climates. After a long Winter here in Iowa, the temps are slowly climbing.
If you are a golfer itching to swing the clubs again, make sure that your body is ready for the demands of golf and don't just play the game to get in shape.
The Power Plate whole body vibration platforms are a great fitness tool that is perfect for golf fitness as they address strength, flexibility, and core stability in a very short session. In fact, they are quickly becoming widespread among the pro golfing community.
Check out this recent press release from Power Plate North America:
NORTHBROOK, IL, April 1, 2008 – Power Plate North America announced today that its
innovative Acceleration TrainingTM (a.k.a. “vibration training”) products will be used on the PGA TOUR and Champions Tour health and fitness trailers.
Rory Sabbatini, Colin Montgomerie, Jesper Parnevik, Chip Beck, Mike Weir and Jerry Kelly are just a handful among a growing list of PGA TOUR and Champions Tour professionals turning to Acceleration Training with Power Plate products for its unique array of physical fitness and game-improvement benefits. Use by touring professionals underscores Power Plate’s distinction as a legitimate golf-fitness and game-improvement product.
“The PGA TOUR’s decision to make our products available to professionals on its Fitness
Trailers throughout the season, and to avid golfers at retail, affirms our long-standing belief in
Acceleration TrainingTM as a legitimate game-improvement tool for golfers,” said Brian Dillman,
President, Power Plate North America. “The support we’ve enjoyed from TOUR professionals,
elite swing coaches and golf strength & conditioning coaches, has been invaluable to
establishing Power Plate in golf, and we’re thankful for that and look forward to continuing to
help golfers of every level improve their games through Acceleration TrainingTM.”
In addition, Power Plate products will also be featured at PGA TOUR Superstores, a retail chain
licensed by the PGA TOUR, serving die-hard golf enthusiasts with 13 locations throughout the
country.
The most critical physical aspects to consistency on the golf course – balance, flexibility and
range of motion, explosive strength, injury prevention and rehabilitation, are among the primary
benefits achieved through Acceleration Training. Yet it’s the time-efficient and low-impact
nature of Acceleration TrainingTM that sets it apart from other training methods, allowing its
variety of benefits to be achieved in shorter, 15-30-minute training sessions and without the
rigors and potentially damaging effects to joints and tendons of higher-impact conventional
training methods.
Furthermore, the Power Plate has illustrated significant pain-reduction
benefits to individuals dealing with back-related ailments, also common among golfers.
“I’ve experienced wonderful results using Power Plate products within my personal training
regimen in the off-season and between TOUR events, and I was thrilled to learn that the PGA
TOUR was going to offer them on the TOUR Fitness Trailer this season,” said Jerry Kelly. “I
have no doubt that other TOUR pros will become believers through the chance to experience
Acceleration TrainingTM first hand at TOUR stops this season.”
“About six months ago, under the guidance of my friend (golf fitness expert) Sean Cochran, I
committed to an exercise program centered on a 15-minute Power Plate® routine,” said renown
golf teacher and short-game guru, Dave Pelz. “To date I’m pleased to report a loss of over 50
pounds, stronger legs, increased flexibility, and feeling better than I have in 20 years.”
Check out this article on improving flexibility with the Power Plate.
As the Master's golf tournament is set to get under way, golfers everywhere are preparing to get back onto the courses, especially in colder climates. After a long Winter here in Iowa, the temps are slowly climbing.
If you are a golfer itching to swing the clubs again, make sure that your body is ready for the demands of golf and don't just play the game to get in shape.
The Power Plate whole body vibration platforms are a great fitness tool that is perfect for golf fitness as they address strength, flexibility, and core stability in a very short session. In fact, they are quickly becoming widespread among the pro golfing community.
Check out this recent press release from Power Plate North America:
NORTHBROOK, IL, April 1, 2008 – Power Plate North America announced today that its
innovative Acceleration TrainingTM (a.k.a. “vibration training”) products will be used on the PGA TOUR and Champions Tour health and fitness trailers.
Rory Sabbatini, Colin Montgomerie, Jesper Parnevik, Chip Beck, Mike Weir and Jerry Kelly are just a handful among a growing list of PGA TOUR and Champions Tour professionals turning to Acceleration Training with Power Plate products for its unique array of physical fitness and game-improvement benefits. Use by touring professionals underscores Power Plate’s distinction as a legitimate golf-fitness and game-improvement product.
“The PGA TOUR’s decision to make our products available to professionals on its Fitness
Trailers throughout the season, and to avid golfers at retail, affirms our long-standing belief in
Acceleration TrainingTM as a legitimate game-improvement tool for golfers,” said Brian Dillman,
President, Power Plate North America. “The support we’ve enjoyed from TOUR professionals,
elite swing coaches and golf strength & conditioning coaches, has been invaluable to
establishing Power Plate in golf, and we’re thankful for that and look forward to continuing to
help golfers of every level improve their games through Acceleration TrainingTM.”
In addition, Power Plate products will also be featured at PGA TOUR Superstores, a retail chain
licensed by the PGA TOUR, serving die-hard golf enthusiasts with 13 locations throughout the
country.
The most critical physical aspects to consistency on the golf course – balance, flexibility and
range of motion, explosive strength, injury prevention and rehabilitation, are among the primary
benefits achieved through Acceleration Training. Yet it’s the time-efficient and low-impact
nature of Acceleration TrainingTM that sets it apart from other training methods, allowing its
variety of benefits to be achieved in shorter, 15-30-minute training sessions and without the
rigors and potentially damaging effects to joints and tendons of higher-impact conventional
training methods.
Furthermore, the Power Plate has illustrated significant pain-reduction
benefits to individuals dealing with back-related ailments, also common among golfers.
“I’ve experienced wonderful results using Power Plate products within my personal training
regimen in the off-season and between TOUR events, and I was thrilled to learn that the PGA
TOUR was going to offer them on the TOUR Fitness Trailer this season,” said Jerry Kelly. “I
have no doubt that other TOUR pros will become believers through the chance to experience
Acceleration TrainingTM first hand at TOUR stops this season.”
“About six months ago, under the guidance of my friend (golf fitness expert) Sean Cochran, I
committed to an exercise program centered on a 15-minute Power Plate® routine,” said renown
golf teacher and short-game guru, Dave Pelz. “To date I’m pleased to report a loss of over 50
pounds, stronger legs, increased flexibility, and feeling better than I have in 20 years.”
Check out this article on improving flexibility with the Power Plate.
Friday, March 28, 2008
Tools for Self Massage:
So why would a massage therapist talk about self massage? Simple, I know very few people that have the time or money to get massaged as often as they need. Massage therapy can be important in recovering from exercise and helping avoid injuries.
Two different devices I like to use for self massage are the Stick and the Tiger Tail massager. The Stick has been around longer and is more widely used. The Tiger Tail came out about 6 months ago.
The Stick is a long, flexible bar with plastic rollers that conform to the shape of your muscles. I like to use it prior to exercise or stretching. It brings blood flow to the muscles and helps loosen them up. You can use slow movements with deeper pressure or faster ones to help stimulate the muscles. I use it on my legs and then go through my warmup.
The Tiger Tail is a one piece rolling massage device, similar to the Stick. It is shorter and has a firmer pressure. I like both of them and they both work pretty well, in my opinion. The Tiger Tail may be a little easier to take with you in your gym bag, because it is smaller.
Neither one replaces a good massage therapist, but gives you the benefits of massage on a more regular basis. The Tiger Tail can also be used on the arms and upper body. Once again, because it is smaller, it is much easier to do this by yourself.
Other methods can include a tennis ball, foam roll, or massage ball. The foam rolls have become popular in athletic training centers as part of the warmup. They can be fairly painful the first few times, though. If you have no injuries and a high pain tolerance, be my guest.
If you would like to read more, go to my articles on Self Massage for Pain Relief and Prevention.
So why would a massage therapist talk about self massage? Simple, I know very few people that have the time or money to get massaged as often as they need. Massage therapy can be important in recovering from exercise and helping avoid injuries.
Two different devices I like to use for self massage are the Stick and the Tiger Tail massager. The Stick has been around longer and is more widely used. The Tiger Tail came out about 6 months ago.
The Stick is a long, flexible bar with plastic rollers that conform to the shape of your muscles. I like to use it prior to exercise or stretching. It brings blood flow to the muscles and helps loosen them up. You can use slow movements with deeper pressure or faster ones to help stimulate the muscles. I use it on my legs and then go through my warmup.
The Tiger Tail is a one piece rolling massage device, similar to the Stick. It is shorter and has a firmer pressure. I like both of them and they both work pretty well, in my opinion. The Tiger Tail may be a little easier to take with you in your gym bag, because it is smaller.
Neither one replaces a good massage therapist, but gives you the benefits of massage on a more regular basis. The Tiger Tail can also be used on the arms and upper body. Once again, because it is smaller, it is much easier to do this by yourself.
Other methods can include a tennis ball, foam roll, or massage ball. The foam rolls have become popular in athletic training centers as part of the warmup. They can be fairly painful the first few times, though. If you have no injuries and a high pain tolerance, be my guest.
If you would like to read more, go to my articles on Self Massage for Pain Relief and Prevention.
Tuesday, March 25, 2008
Exercise vs. Physical Activity for Fat Loss:
Do you need to "exercise" to lose fat or do you just need plenty of "physical activity"? I'd like to continue our conversation from yesterday...... the one about the Amish and their very low rate of obesity.
I get a lot of questions about walking for fat loss, and do you burn more calories walking or bike riding. Bottom line, at the speed that I see many people walking or riding their bike, it doesn't really make a difference.
This afternoon it was about 60 degrees and sunny, so I took a walk down by the Mississippi River, on the Iowa side this time. There were a few other walkers and a couple bike riders. If you are out strolling along at a pretty casual pace, you won't burn that many calories.
This is the same for joggers and cyclists. A fast pace is required to burn the most calories. If you are just starting to exercise for the first time in a long time, you might see some weight loss by doing anything. After a while, your body will adapt to this and you will have to change the stimulus.
This would include exercising for more time, more often, and a faster pace. You can lose weight by walking only, but it will probably take a while and you will have to be fairly strict with your diet.
The logical thing would be to add in some resistance training to increase your lean muscle tissue, thus increasing your metabolism. If you don't want to spend any more time than necessary, strength training is more efficient, especially when combined with walking.
If you can't or won't exercise intensely, you need to be like the Amish, get more physical activity all throughout the day, so at the end of the day you burned many calories, as opposed to an intense exercise session, where you burned many calories at once (keeping your metabolism elevated for several hours).
After all, the Amish don't go to healthclubs to exercise, do they? Of course, they don't really need to!
Resistance training to reverse the aging process.
Do you need to "exercise" to lose fat or do you just need plenty of "physical activity"? I'd like to continue our conversation from yesterday...... the one about the Amish and their very low rate of obesity.
I get a lot of questions about walking for fat loss, and do you burn more calories walking or bike riding. Bottom line, at the speed that I see many people walking or riding their bike, it doesn't really make a difference.
This afternoon it was about 60 degrees and sunny, so I took a walk down by the Mississippi River, on the Iowa side this time. There were a few other walkers and a couple bike riders. If you are out strolling along at a pretty casual pace, you won't burn that many calories.
This is the same for joggers and cyclists. A fast pace is required to burn the most calories. If you are just starting to exercise for the first time in a long time, you might see some weight loss by doing anything. After a while, your body will adapt to this and you will have to change the stimulus.
This would include exercising for more time, more often, and a faster pace. You can lose weight by walking only, but it will probably take a while and you will have to be fairly strict with your diet.
The logical thing would be to add in some resistance training to increase your lean muscle tissue, thus increasing your metabolism. If you don't want to spend any more time than necessary, strength training is more efficient, especially when combined with walking.
If you can't or won't exercise intensely, you need to be like the Amish, get more physical activity all throughout the day, so at the end of the day you burned many calories, as opposed to an intense exercise session, where you burned many calories at once (keeping your metabolism elevated for several hours).
After all, the Amish don't go to healthclubs to exercise, do they? Of course, they don't really need to!
Resistance training to reverse the aging process.
Monday, March 24, 2008
Walking for Fat Loss:
Since it is officially Spring and more people in colder regions are ready to get outdoors, I've decided to revisit one of my previous articles on walking.
A recent article in the paper talks about a columnist over 50 who is deciding to keep her New Year's resolution of losing weight and gaining more mobility. You've heard me say it before, don't stop moving if you don't want to lose your mobility.
Walking is great exercise and can be done by most everyone. You still need to do some type of resistance (strength) training for added bone strength and joint protection. It will also make your fat loss goals easier to reach.
Obesity and the Amish
What do the Amish have to do with obesity? Not much, as it turns out. I recently read an article reviewing the recent Health and Fitness Summit co-sponsored by the American College of Sports Medicine and the National Academy of Sports Medicine. This four day event featured 77 speakers on various topics related to health and fitness.
One of the speakers, Dr. Ted Mitchell spoke about the rising rate of obesity in this country, including our youth. He made some interesting comparisons to the Amish that you might find interesting. Such as the fact that the obesity rate among the Amish is 4%, while the rest of the US is 26%.
Their typical diet includes plenty of fat from bacon, eggs, and butter, yet obesity isn't much of a problem. One of the reasons given is that they move around a lot. The average adult male takes 18,000 steps a day, compared to 7000 or less for the typical American male. For American women that number is around 5000 steps.
Without the conveniences of modern society, they burn more calories through physical exertion than the rest of us. Environmental, hereditary, and behavioral factors all influence how you age. In 1900, the top killers were the flu, tuberculosis, etc. Today, some of the top killers, such as heart disease and diabetes, are largely caused by our behaviors - lack of exercise and poor diet.
Another factor that may play a role is fast food and processed foods. I doubt the Amish go to McDonalds too often. All those chemicals in processed foods can't be that great for your health. If you have ever watched the TV show Survivor, you have noticed that everyone looks skinny and those that started out heavier are always much lighter by the time they leave.
Yes, these people are physically active and don't eat much food, but none of the food they eat is processed. Maybe that also plays a part in their leanness.
Maybe we just need to move around a little bit more to fight off obesity. Park your car farther out in the parking lot or take the stairs at work. This should be in addition to your exercise program.
Interestingly, one picture shown in the article was taken at another fitness and bodybuilding event.
The long flight of stairs going up was empty except for three people, while the escalator was jam packed, with people lining up to use it.
Maybe our modern lifestyles have made us soft and robbed us of our health in the process. Not a judgment, just an observation.
The article I mentioned was written by Chris Shugart.
Click here for my article on Walking and Weight Loss.
Since it is officially Spring and more people in colder regions are ready to get outdoors, I've decided to revisit one of my previous articles on walking.
A recent article in the paper talks about a columnist over 50 who is deciding to keep her New Year's resolution of losing weight and gaining more mobility. You've heard me say it before, don't stop moving if you don't want to lose your mobility.
Walking is great exercise and can be done by most everyone. You still need to do some type of resistance (strength) training for added bone strength and joint protection. It will also make your fat loss goals easier to reach.
Obesity and the Amish
What do the Amish have to do with obesity? Not much, as it turns out. I recently read an article reviewing the recent Health and Fitness Summit co-sponsored by the American College of Sports Medicine and the National Academy of Sports Medicine. This four day event featured 77 speakers on various topics related to health and fitness.
One of the speakers, Dr. Ted Mitchell spoke about the rising rate of obesity in this country, including our youth. He made some interesting comparisons to the Amish that you might find interesting. Such as the fact that the obesity rate among the Amish is 4%, while the rest of the US is 26%.
Their typical diet includes plenty of fat from bacon, eggs, and butter, yet obesity isn't much of a problem. One of the reasons given is that they move around a lot. The average adult male takes 18,000 steps a day, compared to 7000 or less for the typical American male. For American women that number is around 5000 steps.
Without the conveniences of modern society, they burn more calories through physical exertion than the rest of us. Environmental, hereditary, and behavioral factors all influence how you age. In 1900, the top killers were the flu, tuberculosis, etc. Today, some of the top killers, such as heart disease and diabetes, are largely caused by our behaviors - lack of exercise and poor diet.
Another factor that may play a role is fast food and processed foods. I doubt the Amish go to McDonalds too often. All those chemicals in processed foods can't be that great for your health. If you have ever watched the TV show Survivor, you have noticed that everyone looks skinny and those that started out heavier are always much lighter by the time they leave.
Yes, these people are physically active and don't eat much food, but none of the food they eat is processed. Maybe that also plays a part in their leanness.
Maybe we just need to move around a little bit more to fight off obesity. Park your car farther out in the parking lot or take the stairs at work. This should be in addition to your exercise program.
Interestingly, one picture shown in the article was taken at another fitness and bodybuilding event.
The long flight of stairs going up was empty except for three people, while the escalator was jam packed, with people lining up to use it.
Maybe our modern lifestyles have made us soft and robbed us of our health in the process. Not a judgment, just an observation.
The article I mentioned was written by Chris Shugart.
Click here for my article on Walking and Weight Loss.
Thursday, March 13, 2008
Runners and Bikers Need Core Training:
Core training has been a popular topic for a while and probably a bit overused. But since its still very necessary for prevention and optimal movement, we will talk about it here.
Some people run or ride bikes for exercise and/or enjoyment, while others may be more interested in competition. Either way, runners need proper core strength for improved efficiency of movement, as well as prevention. Cyclists need some proper off-bike training to keep their posture in balance.
You've heard me say it before, when you spend a lot of time seated, while leaning forward, your body tends to adapt to this position unless you do something to balance out your body. Specific training of the upper back muscles would be one thing, avoiding neck pain would be another.
If you're a cyclist who's also a "desk jockey", meaning your job requires sitting at a desk all day long, you are doubly prone to postural problems and neck and shoulder pain. Doing some upper back strengthening is necessary to counterbalance all the leaning forward.
Runners need core strengthening for proper running mechanics. Core training affects your posture in a positive manner (when done correctly). The end result is a more efficient running style, with a reduced risk of overuse injuries.
This would include glute exercises to help with hip and pelvis stability. Stability there will place less stress on your joints in the long run (no pun intended). I was at a seminar a while back with a physical therapist who lectures nationally.
He talked about a triathlete who came to him after an injury. One of the main things they worked on was glute strength and stability. The runner literally had no butt and this contributed to his injury.
After working on this he was able to return to competition and jump several points in his age bracket, while doing less running. This reduction in the distances he ran probably placed less stress on his joints.
Neither runners or cyclists need to spend a great deal of time or effort doing strength training, just enough to add greater stability. Doing bodybuilding training isn't necessary or even desirable.
Bike riders might try some exercises for thoracic mobility to enhance their posture and prevent neck pain.
For more information on posture and mobility exercises, go to www.BrianMorganFitness.com
Headaches and Neck Pain
Core Training for a Strong Back and Abs
Core training has been a popular topic for a while and probably a bit overused. But since its still very necessary for prevention and optimal movement, we will talk about it here.
Some people run or ride bikes for exercise and/or enjoyment, while others may be more interested in competition. Either way, runners need proper core strength for improved efficiency of movement, as well as prevention. Cyclists need some proper off-bike training to keep their posture in balance.
You've heard me say it before, when you spend a lot of time seated, while leaning forward, your body tends to adapt to this position unless you do something to balance out your body. Specific training of the upper back muscles would be one thing, avoiding neck pain would be another.
If you're a cyclist who's also a "desk jockey", meaning your job requires sitting at a desk all day long, you are doubly prone to postural problems and neck and shoulder pain. Doing some upper back strengthening is necessary to counterbalance all the leaning forward.
Runners need core strengthening for proper running mechanics. Core training affects your posture in a positive manner (when done correctly). The end result is a more efficient running style, with a reduced risk of overuse injuries.
This would include glute exercises to help with hip and pelvis stability. Stability there will place less stress on your joints in the long run (no pun intended). I was at a seminar a while back with a physical therapist who lectures nationally.
He talked about a triathlete who came to him after an injury. One of the main things they worked on was glute strength and stability. The runner literally had no butt and this contributed to his injury.
After working on this he was able to return to competition and jump several points in his age bracket, while doing less running. This reduction in the distances he ran probably placed less stress on his joints.
Neither runners or cyclists need to spend a great deal of time or effort doing strength training, just enough to add greater stability. Doing bodybuilding training isn't necessary or even desirable.
Bike riders might try some exercises for thoracic mobility to enhance their posture and prevent neck pain.
For more information on posture and mobility exercises, go to www.BrianMorganFitness.com
Headaches and Neck Pain
Core Training for a Strong Back and Abs
Tuesday, March 11, 2008
How Training Your Abs Affects Your Posture:
In addition to being very inefficient for training your abdominals, situps and crunches can also hurt your posture. In your quest to get 6 pack abs, you may be wrecking your posture and your spine at the same time.
In past talks on posture, I've told you about the need for balance between the muscles on the front and back of your body. When your body is in balance, you can stand up straight and move more efficiently. This efficiency also puts the least amount of stress on your joints, as your muscles are providing the proper amount of support.
When you spend 10-15 minutes on the floor doing situps, you are training your body in a flexed position. Since you never see someone work the opposite muscles (low back) for an equal amount of time, you throw off this balance. Since most people already have a tendency to be in a flexed position, due to the amount of time we spend sitting, this further throws off your postural balance.
So, besides being inefficient because they take too long to do, crunches and situps can also cause low back pain. When you do repeated flexion exercises your discs are prone to injury. So to protect your low back and reinforce good posture, you should do most of your abs training in a neutral position. Various bridges and planks on the floor are one way to do this.
The other is to train your abs and low back at the same time you work your upper and lower body. For example, doing upper body exercises that require your midsection to provide stability for your spine. Resistance band exercises that use a pulling or pushing move will build strength in your abs. Dumbbell swings, squats, and presses will also strengthen them.
All the situps or crunches in the world won't cause you to burn away your belly fat, despite what the TV commercials lead you to believe. You need to use exercises that involve multiple muscles such as squats, lunges, presses, and pulls. The more muscles involved leads to more calories burned, provided you are working intensely enough.
Exercise machines for the abs, whether at the gym or home, aren't needed. If at home, dumbbells, resistance bands, sandbags and your own bodyweight is all that is needed. If you want something at home to help burn more calories, a decent bike will work. Then you would do interval training for greater fat loss.
Your abs have different layers of muscles running at different angles, similar to plywood. This layering effect is what gives them their strength. Trying to isolate them with different crunches doesn't strengthen them properly and may lead to posture problems, over time.
In addition to being very inefficient for training your abdominals, situps and crunches can also hurt your posture. In your quest to get 6 pack abs, you may be wrecking your posture and your spine at the same time.
In past talks on posture, I've told you about the need for balance between the muscles on the front and back of your body. When your body is in balance, you can stand up straight and move more efficiently. This efficiency also puts the least amount of stress on your joints, as your muscles are providing the proper amount of support.
When you spend 10-15 minutes on the floor doing situps, you are training your body in a flexed position. Since you never see someone work the opposite muscles (low back) for an equal amount of time, you throw off this balance. Since most people already have a tendency to be in a flexed position, due to the amount of time we spend sitting, this further throws off your postural balance.
So, besides being inefficient because they take too long to do, crunches and situps can also cause low back pain. When you do repeated flexion exercises your discs are prone to injury. So to protect your low back and reinforce good posture, you should do most of your abs training in a neutral position. Various bridges and planks on the floor are one way to do this.
The other is to train your abs and low back at the same time you work your upper and lower body. For example, doing upper body exercises that require your midsection to provide stability for your spine. Resistance band exercises that use a pulling or pushing move will build strength in your abs. Dumbbell swings, squats, and presses will also strengthen them.
All the situps or crunches in the world won't cause you to burn away your belly fat, despite what the TV commercials lead you to believe. You need to use exercises that involve multiple muscles such as squats, lunges, presses, and pulls. The more muscles involved leads to more calories burned, provided you are working intensely enough.
Exercise machines for the abs, whether at the gym or home, aren't needed. If at home, dumbbells, resistance bands, sandbags and your own bodyweight is all that is needed. If you want something at home to help burn more calories, a decent bike will work. Then you would do interval training for greater fat loss.
Your abs have different layers of muscles running at different angles, similar to plywood. This layering effect is what gives them their strength. Trying to isolate them with different crunches doesn't strengthen them properly and may lead to posture problems, over time.
Friday, March 07, 2008
Chiropractic and Massage Therapy for Pain Relief:
Chiropractic and skilled massage therapy is a great combination for pain relief. Recently, I've read a few chiropractic magazines which featured articles dealing with soft tissue injuries. These soft tissues would include your muscles and connective tissues. I believe in chiropractic, but I believe that you also need to treat these soft tissues, in most cases.
As a massage therapist and personal trainer, I have spent almost 4 years working in two chiropractic clinics. Skilled massage therapy can be a great adjunct to the chiropractic adjustment. It makes sense that by removing excess tension from the muscles, the adjustment will be easier and likely have longer lasting effects.
There are various forms of massage therapy. Most people may only think of massage as relaxing, something you go to a spa for, or as a way of pampering yourself. Yes, it can definitely be used this way to help relieve stress and increase your circulation. But there are also specific techniques that deal with pain and injuries.
One of these is myofascial release. Myofascial release is a form of therapeutic stretching developed by a physical therapist named John Barnes in the '60's. I have used it many times while working in chiropractic settings with good results. Sometimes MFR and the chiropractic adjustment were all that was done. Other times, it was combined with deep tissue massage for more permanent results.
The two doctors of chiropractic I worked for were both highly skilled - one conducts seminars nationally and the other works with a professional sports team. When I worked with their patients, those patients saw even further benefits than they would have received from just the adjustments. Many times the bones can be misaligned because of the surrounding muscles and connective tissues.
Sometimes these tissues are too tight and pull too much on the bones, and other times they may not be pulling enough - they are too weak. Often these muscles need some strengthening exercises to help support the joints. Many chiropractors use soft tissue therapy to make changes in these tissues, whether its some form of massage or therapeutic stretching.
They may do this themselves or have a massage therapist do this. General relaxation massage is not what is most effective in these cases, but more specific techniques are needed. I have seen many times where someone I was working with or a colleague, got better results than physical therapy did. You should know that obviously I believe in exercise, particularly to help support the joints.
In these cases, often a greater amount of soft tissue therapy was done to get these results. In an article I recently found, a chiropractor talked about having some upper back pain that got relief from the adjustments, but came back here and there. He received a myofascial release treatment to the muscles of his chest, which were too tight, pulling him out of alignment.
The pain left and had not returned. Two things to take from this - one, that skilled soft tissue therapy is often needed along with the chiropractic adjustment, and two, our bodies need to be balanced front to back, side to side, etc. Myofascial release seeks to treat the connective tissue that surrounds the muscles, called fascia.
This fascia can become tight from trauma, inflammation, and chronic poor posture. There's that P -word again. Chiropractic and skilled massage therapy can do a lot to improve your posture, but ultimately you have to retrain yourself to stand and move while properly aligned with gravity. You will also need some proper core training to stabilize your spine.
For more information on myofascial release, click here.
Chiropractic and skilled massage therapy is a great combination for pain relief. Recently, I've read a few chiropractic magazines which featured articles dealing with soft tissue injuries. These soft tissues would include your muscles and connective tissues. I believe in chiropractic, but I believe that you also need to treat these soft tissues, in most cases.
As a massage therapist and personal trainer, I have spent almost 4 years working in two chiropractic clinics. Skilled massage therapy can be a great adjunct to the chiropractic adjustment. It makes sense that by removing excess tension from the muscles, the adjustment will be easier and likely have longer lasting effects.
There are various forms of massage therapy. Most people may only think of massage as relaxing, something you go to a spa for, or as a way of pampering yourself. Yes, it can definitely be used this way to help relieve stress and increase your circulation. But there are also specific techniques that deal with pain and injuries.
One of these is myofascial release. Myofascial release is a form of therapeutic stretching developed by a physical therapist named John Barnes in the '60's. I have used it many times while working in chiropractic settings with good results. Sometimes MFR and the chiropractic adjustment were all that was done. Other times, it was combined with deep tissue massage for more permanent results.
The two doctors of chiropractic I worked for were both highly skilled - one conducts seminars nationally and the other works with a professional sports team. When I worked with their patients, those patients saw even further benefits than they would have received from just the adjustments. Many times the bones can be misaligned because of the surrounding muscles and connective tissues.
Sometimes these tissues are too tight and pull too much on the bones, and other times they may not be pulling enough - they are too weak. Often these muscles need some strengthening exercises to help support the joints. Many chiropractors use soft tissue therapy to make changes in these tissues, whether its some form of massage or therapeutic stretching.
They may do this themselves or have a massage therapist do this. General relaxation massage is not what is most effective in these cases, but more specific techniques are needed. I have seen many times where someone I was working with or a colleague, got better results than physical therapy did. You should know that obviously I believe in exercise, particularly to help support the joints.
In these cases, often a greater amount of soft tissue therapy was done to get these results. In an article I recently found, a chiropractor talked about having some upper back pain that got relief from the adjustments, but came back here and there. He received a myofascial release treatment to the muscles of his chest, which were too tight, pulling him out of alignment.
The pain left and had not returned. Two things to take from this - one, that skilled soft tissue therapy is often needed along with the chiropractic adjustment, and two, our bodies need to be balanced front to back, side to side, etc. Myofascial release seeks to treat the connective tissue that surrounds the muscles, called fascia.
This fascia can become tight from trauma, inflammation, and chronic poor posture. There's that P -word again. Chiropractic and skilled massage therapy can do a lot to improve your posture, but ultimately you have to retrain yourself to stand and move while properly aligned with gravity. You will also need some proper core training to stabilize your spine.
For more information on myofascial release, click here.
Thursday, March 06, 2008
Using Power Plate to Increase Your Movement:
Does using the Power Plate increase your movement or your ability to move your joints? Yes, very much so. The Power Plate is a whole body vibration platform that causes reflex muscle contractions of 25-50 contractions per second, depending on the setting.
When first using a vibration platform, most of the positions are stationary. For example, you would step on to the platform and squat down to a comfortable position and hold this position for 30 seconds. If you have balance issues you can grip the handles for support.
In this squat exercise your muscles are contracting as they hold you in this position. When vibration goes through a contracted muscle you cause reflex muscle contractions to occur. These reflex contractions are where the strengthening occurs, along with increasing your circulation and creating an endorphin release.
Athletes use the Power Plate as part of their warmup because of this increased circulation to the muscles and joints. It also stimulates the nervous system, preparing your body for the movements to follow, as well as creating heat in the muscles from all the contractions. Basically, it shortens the time needed for a good warmup, prior to exercise.
So while it may seem strange that a stationary position on this platform can increase your movement, it does, because of the reasons just mentioned. Depending on your goals, you can use it by itself for your exercise program or as part of a workout, where you include other "normal" exercises. I like to use it to stretch, either prior to exercise or in between sessions to help recover faster.
When I use it this way, I will also use it to massage different muscles prior to stretching. A relaxed muscle stretches much easier than a tense muscle does. The results will also last longer. I have found that this combination of massage and stretching with the Power Plate gets much faster results than traditional stretching. Combine this with other forms of stretching and joint mobility movements and you can increase your ability to move easily and efficiently.
After using it for a while you can add more movement while on the platform, such as squatting up and down, with or without any additional weight such as a dumbbell. Most of these exercises occur without moving very far, however. As you attempt to stand up straight you take tension off the working muscle.
When you remove tension from the muscle you take away the reflex muscle contractions. If you were to stand completely upright on the platform, all the vibrations would pass by the muscles and go straight to your head, feeling uncomfortable and a little bit dizzy. When I see some of the other platforms on the internet and the people are standing completely upright, it tells me that these platforms don't have as much power as the Power Plate, or that the manufacturer doesn't know the science behind it.
Either that or their machine works on a very different mechanical property. I have clients do these stationary positions on the platform and then go right to another exercise, such as pushups, lunges, bridges, or resistance band exercises while standing(off the platform). By combining all these different exercises and movements, they get a lot of done in a short amount of time. We make the workout more efficient this way by using exercises that use several muscles and joints at the same time.
In this manner you can use the Power Plate for fat loss. If you aren't able to do a lot of exercise because of physical limitations, many of you can use the platform for your exercise and movement needs. Those with pacemakers and certain illnesses, such as uncontrolled diabetes would not be candidates for this type of routine.
When you add up all the reflex contractions that occur on the platform with other exercises done off the platform, that is a lot of muscle contraction, which is why you can get results without spending an hour or more to exercise. For those with limited time this is an ideal way to exercise.
You can see results by only doing exercises on the platform. If you've got more than 20 pounds to lose, its doubtful that you will accomplish this just through the vibrations, but you would see some increase in your metabolism, losing some weight.
For more information on Power Plate stretching, click here.
Does using the Power Plate increase your movement or your ability to move your joints? Yes, very much so. The Power Plate is a whole body vibration platform that causes reflex muscle contractions of 25-50 contractions per second, depending on the setting.
When first using a vibration platform, most of the positions are stationary. For example, you would step on to the platform and squat down to a comfortable position and hold this position for 30 seconds. If you have balance issues you can grip the handles for support.
In this squat exercise your muscles are contracting as they hold you in this position. When vibration goes through a contracted muscle you cause reflex muscle contractions to occur. These reflex contractions are where the strengthening occurs, along with increasing your circulation and creating an endorphin release.
Athletes use the Power Plate as part of their warmup because of this increased circulation to the muscles and joints. It also stimulates the nervous system, preparing your body for the movements to follow, as well as creating heat in the muscles from all the contractions. Basically, it shortens the time needed for a good warmup, prior to exercise.
So while it may seem strange that a stationary position on this platform can increase your movement, it does, because of the reasons just mentioned. Depending on your goals, you can use it by itself for your exercise program or as part of a workout, where you include other "normal" exercises. I like to use it to stretch, either prior to exercise or in between sessions to help recover faster.
When I use it this way, I will also use it to massage different muscles prior to stretching. A relaxed muscle stretches much easier than a tense muscle does. The results will also last longer. I have found that this combination of massage and stretching with the Power Plate gets much faster results than traditional stretching. Combine this with other forms of stretching and joint mobility movements and you can increase your ability to move easily and efficiently.
After using it for a while you can add more movement while on the platform, such as squatting up and down, with or without any additional weight such as a dumbbell. Most of these exercises occur without moving very far, however. As you attempt to stand up straight you take tension off the working muscle.
When you remove tension from the muscle you take away the reflex muscle contractions. If you were to stand completely upright on the platform, all the vibrations would pass by the muscles and go straight to your head, feeling uncomfortable and a little bit dizzy. When I see some of the other platforms on the internet and the people are standing completely upright, it tells me that these platforms don't have as much power as the Power Plate, or that the manufacturer doesn't know the science behind it.
Either that or their machine works on a very different mechanical property. I have clients do these stationary positions on the platform and then go right to another exercise, such as pushups, lunges, bridges, or resistance band exercises while standing(off the platform). By combining all these different exercises and movements, they get a lot of done in a short amount of time. We make the workout more efficient this way by using exercises that use several muscles and joints at the same time.
In this manner you can use the Power Plate for fat loss. If you aren't able to do a lot of exercise because of physical limitations, many of you can use the platform for your exercise and movement needs. Those with pacemakers and certain illnesses, such as uncontrolled diabetes would not be candidates for this type of routine.
When you add up all the reflex contractions that occur on the platform with other exercises done off the platform, that is a lot of muscle contraction, which is why you can get results without spending an hour or more to exercise. For those with limited time this is an ideal way to exercise.
You can see results by only doing exercises on the platform. If you've got more than 20 pounds to lose, its doubtful that you will accomplish this just through the vibrations, but you would see some increase in your metabolism, losing some weight.
For more information on Power Plate stretching, click here.
Tuesday, March 04, 2008
Is Your Posture and Movement Important?
Most definitely! Physical therapist Shirley Sahrmann wrote a book a few years back on pain and movement dysfunctions. One of her main themes was to look at someone's posture and regular movements - or lack of them - when trying to determine the cause of their pain.
I had come up with the idea of Posture-N-Motion as a title for this blog before I found out about her book, and have since renamed it Posture and Movement. Your posture is very important to your health, yet rarely discussed. Doctors do screenings for cancer (and rightly so) but why is it that no one screens for posture problems.
Many injuries and physical problems occur needlessly because of poor posture, and in some cases, a lack of adequate movement. Many people with neck and shoulder pain have poor posture. Their head is positioned too far forward, placing unnecessary strain on the joints.
Muscles end up being constantly stretched, which contributes to them being sore and tired from working when they shouldn't be. When you have good posture, your body is properly aligned with gravity. Poor posture has your body working against gravity and working inefficiently.
When you are out of alignment with gravity you cause greater wear and tear on your joints. They will likely wear out faster just like your car's tires will wear out faster when not in alignment. But its a whole lot easier and cheaper to get your tires replaced. Your joints on the other hand - plenty of pain and suffering occur when they are surgically replaced.
But can't I just stand up straight you ask? Its not that simple. Some people haven't stood up straight for so long that they don't know what straight is. They literally need to be retaught with specific movements, like joint mobility training. This is likely the case if you have had past injuries or haven't exercised in a long time.
Posture isn't just about standing up straight, anyway. Its about moving more efficiently while your joints are properly aligned. It takes specific training for many people. It also takes conscious awareness of how you are standing. Most people are just not aware of their posture and what it feels like to "stand tall."
Basically, you should have a balanced body. The muscles on the front of your body should be in balance with those in back, as well as having the left and right sides of your body in balance. Part of the muscle imbalances that are so common in those dealing with pain is due to sitting too much.
Many of us spend too much time seated in front of the computer, TV, or driving to and from work. Its nearly impossible to sit upright this entire time and our shoulders and back tend to round forward. Over time, our bodies adapt to this position unless we do something to "balance" ourselves.
Most of you need greater mobility in your hips and thoracic spine, and need to strengthen your glutes, midsection, and upper back. You also need to get enough movement so that your muscles and joints don't stiffen up. This will help ensure that your body stays in balance and works as efficiently as possible.
The more efficient your movements are, the less stress on your joints. Sounds pretty simple, doesn't it. Now if we could get more health and fitness professionals to recognize this and do posture screenings aimed at prevention, we'd be in business. Or maybe some of them make too much money dealing with the effects of poor posture, to really care.
Most of you should be able to stand tall your entire life - with the proper training. Some people will have severe injuries or disease that may make this impossible, but most of you can have proper alignment with a little work.
How posture affects your health
Most definitely! Physical therapist Shirley Sahrmann wrote a book a few years back on pain and movement dysfunctions. One of her main themes was to look at someone's posture and regular movements - or lack of them - when trying to determine the cause of their pain.
I had come up with the idea of Posture-N-Motion as a title for this blog before I found out about her book, and have since renamed it Posture and Movement. Your posture is very important to your health, yet rarely discussed. Doctors do screenings for cancer (and rightly so) but why is it that no one screens for posture problems.
Many injuries and physical problems occur needlessly because of poor posture, and in some cases, a lack of adequate movement. Many people with neck and shoulder pain have poor posture. Their head is positioned too far forward, placing unnecessary strain on the joints.
Muscles end up being constantly stretched, which contributes to them being sore and tired from working when they shouldn't be. When you have good posture, your body is properly aligned with gravity. Poor posture has your body working against gravity and working inefficiently.
When you are out of alignment with gravity you cause greater wear and tear on your joints. They will likely wear out faster just like your car's tires will wear out faster when not in alignment. But its a whole lot easier and cheaper to get your tires replaced. Your joints on the other hand - plenty of pain and suffering occur when they are surgically replaced.
But can't I just stand up straight you ask? Its not that simple. Some people haven't stood up straight for so long that they don't know what straight is. They literally need to be retaught with specific movements, like joint mobility training. This is likely the case if you have had past injuries or haven't exercised in a long time.
Posture isn't just about standing up straight, anyway. Its about moving more efficiently while your joints are properly aligned. It takes specific training for many people. It also takes conscious awareness of how you are standing. Most people are just not aware of their posture and what it feels like to "stand tall."
Basically, you should have a balanced body. The muscles on the front of your body should be in balance with those in back, as well as having the left and right sides of your body in balance. Part of the muscle imbalances that are so common in those dealing with pain is due to sitting too much.
Many of us spend too much time seated in front of the computer, TV, or driving to and from work. Its nearly impossible to sit upright this entire time and our shoulders and back tend to round forward. Over time, our bodies adapt to this position unless we do something to "balance" ourselves.
Most of you need greater mobility in your hips and thoracic spine, and need to strengthen your glutes, midsection, and upper back. You also need to get enough movement so that your muscles and joints don't stiffen up. This will help ensure that your body stays in balance and works as efficiently as possible.
The more efficient your movements are, the less stress on your joints. Sounds pretty simple, doesn't it. Now if we could get more health and fitness professionals to recognize this and do posture screenings aimed at prevention, we'd be in business. Or maybe some of them make too much money dealing with the effects of poor posture, to really care.
Most of you should be able to stand tall your entire life - with the proper training. Some people will have severe injuries or disease that may make this impossible, but most of you can have proper alignment with a little work.
How posture affects your health
Sunday, March 02, 2008
Walking is Good for Your Health:
After a looong Winter, today's temperatures of 60 degrees here in the Midwest felt like I was in the Tropics. Many people were outside enjoying the Sun and after lounging on the couch all afternoon, I went down to the bike path next to the Mighty Mississippi.
The path had a lot of water in various places, which should be expected with all the snow we've had. Just being outside and walking in decent weather more than made up for the puddles, mud, and goose crap. I think these geese have forgotten that they are Canadian and spend most of their time down here.
I like to use walking as my "cardio" activity. I also do a lot of joint mobility movements, which are like a Westernized version of Tai Chi. Since I weigh 240 lbs. walking is pretty good exercise for me. I usually walk at a fairly quick pace but I don't worry about monitoring my heart rate or anything like that.
At my size walking is a great way to get my daily movement quota and enjoy the outdoors at the same time. Somebody of my weight would run the risk of overuse injuries to their muscles and joints by jogging too much.
Just to give you an example, if I took a walk with someone who weighed 120 pounds and we walked the same pace for the same length of time, I would be doing twice as much work. My calorie burn might not be exactly double - I'd have to break out my old college text books - but I would definitely burn significantly more calories.
In case you're not familiar with my writing, I'm not a big advocate of doing regular cardio activity. Steady state cardio is fine if you are preparing for endurance competition, but is overrated for fat loss in my opinion. Yes, you can find many runners who are very lean, but you can also find many people who do cardio only workouts who are not that lean. Some have a downright "soft" appearance.
If you are walking or doing the elliptical machine because that is all your joints can handle, than that is fine. I believe most people with physical limitations should still do light walking or some type of water exercise to keep their muscles and joints from getting even stiffer. If this is your case, start out with mild walking for 10-15 minutes and slowly build up your exercise endurance.
Any movement should help you feel better and give some health benefits. If you are currently doing nothing, 15 minutes of daily movement can still benefit you. It increases the circulation to your muscles and joints, lubricating your joints in synovial fluid. This movement will also increase the circulation of your lymphatic system, which unlike the blood, is totally dependent on motion to push lymphatic fluid through your body, helping remove toxins.
I actually get most of my cardio from my strength training workouts. By choosing exercises that involve several muscles such as pushups, pullups, squats, and lunges, I can get my heart rate up fairly easily. I combine these exercises into a circuit where I go from one exercise to the next with little rest in between. By doing this I get a lot of work done in about 30 minutes, with my heart rate elevated the entire time.
This way I get cardiovascular benefits at the same time I strengthen my muscles.....and bones. Don't forget about bone mass. Baby Boomers should be concerned as much about keeping their bone mass as they should about keeping their hearts healthy. This efficient exercise, known as interval training, allows me to get a lot of work done in a short amount of time, ensuring that lack of time is no excuse for not exercising.
So if not planning on running half marathons or triathlons, interval training and interval cardio exercise is more efficient and more manageable for most busy people, provided you are healthy enough for this more intense activity.
Then, you can take nice enjoyable walks to add in a little extra calorie burning. You can also use this time to relax and spend time with someone else or just clear your own mind and reduce your stress levels, something we all could use in this fast-paced world of ours.
After a looong Winter, today's temperatures of 60 degrees here in the Midwest felt like I was in the Tropics. Many people were outside enjoying the Sun and after lounging on the couch all afternoon, I went down to the bike path next to the Mighty Mississippi.
The path had a lot of water in various places, which should be expected with all the snow we've had. Just being outside and walking in decent weather more than made up for the puddles, mud, and goose crap. I think these geese have forgotten that they are Canadian and spend most of their time down here.
I like to use walking as my "cardio" activity. I also do a lot of joint mobility movements, which are like a Westernized version of Tai Chi. Since I weigh 240 lbs. walking is pretty good exercise for me. I usually walk at a fairly quick pace but I don't worry about monitoring my heart rate or anything like that.
At my size walking is a great way to get my daily movement quota and enjoy the outdoors at the same time. Somebody of my weight would run the risk of overuse injuries to their muscles and joints by jogging too much.
Just to give you an example, if I took a walk with someone who weighed 120 pounds and we walked the same pace for the same length of time, I would be doing twice as much work. My calorie burn might not be exactly double - I'd have to break out my old college text books - but I would definitely burn significantly more calories.
In case you're not familiar with my writing, I'm not a big advocate of doing regular cardio activity. Steady state cardio is fine if you are preparing for endurance competition, but is overrated for fat loss in my opinion. Yes, you can find many runners who are very lean, but you can also find many people who do cardio only workouts who are not that lean. Some have a downright "soft" appearance.
If you are walking or doing the elliptical machine because that is all your joints can handle, than that is fine. I believe most people with physical limitations should still do light walking or some type of water exercise to keep their muscles and joints from getting even stiffer. If this is your case, start out with mild walking for 10-15 minutes and slowly build up your exercise endurance.
Any movement should help you feel better and give some health benefits. If you are currently doing nothing, 15 minutes of daily movement can still benefit you. It increases the circulation to your muscles and joints, lubricating your joints in synovial fluid. This movement will also increase the circulation of your lymphatic system, which unlike the blood, is totally dependent on motion to push lymphatic fluid through your body, helping remove toxins.
I actually get most of my cardio from my strength training workouts. By choosing exercises that involve several muscles such as pushups, pullups, squats, and lunges, I can get my heart rate up fairly easily. I combine these exercises into a circuit where I go from one exercise to the next with little rest in between. By doing this I get a lot of work done in about 30 minutes, with my heart rate elevated the entire time.
This way I get cardiovascular benefits at the same time I strengthen my muscles.....and bones. Don't forget about bone mass. Baby Boomers should be concerned as much about keeping their bone mass as they should about keeping their hearts healthy. This efficient exercise, known as interval training, allows me to get a lot of work done in a short amount of time, ensuring that lack of time is no excuse for not exercising.
So if not planning on running half marathons or triathlons, interval training and interval cardio exercise is more efficient and more manageable for most busy people, provided you are healthy enough for this more intense activity.
Then, you can take nice enjoyable walks to add in a little extra calorie burning. You can also use this time to relax and spend time with someone else or just clear your own mind and reduce your stress levels, something we all could use in this fast-paced world of ours.
Friday, February 29, 2008
Warm Water Exercise for Fibromyalgia:
A recent study involving women with Fibromyalgia and warm water exercise was cited in Science Daily. People who suffer with Fibromyalgia have chronic inflammation in their muscles and the cause is not widely known. 90% of those affected are women.
This study looked at the effects of warm water exercise in a supervised program. Seventeen women participated in these one hour workouts, 3 times a week for 8 months. This was done in a waist deep pool heated to 91 degrees.
This particular design was found to be effective in reducing symptoms and improving their health-related quality of life. A previous study by the same researchers found that most of the gains achieved in a 12 week program were lost after a similar period of inactivity. This would suggest the need for a longer program or a maintenance program.
You should already know some of my thoughts. If at all possible, you need to do some type of movement to keep your muscles and joints from getting stiffer than they already are. This movement may not cure your particular condition, but it can help make it more manageable.
I have recently wrote about other Fibro studies that showed an improvement with exercise. Of course, you should start out slow and gradually increase the amount of time you are moving. Notice I said moving and not exercising. Getting even 15 minutes of movement here and there can help.
The researchers haven't yet compared the water exercise to more accessible and cheaper forms of exercise such as low-impact aerobics, walking and Tai Chi. If nothing else, you might try walking at a moderate pace for 15 minutes and gradually increasing this as your body adapts.
You might be interested in reading my article, Exercise Helps Women with Fibromyalgia
A recent study involving women with Fibromyalgia and warm water exercise was cited in Science Daily. People who suffer with Fibromyalgia have chronic inflammation in their muscles and the cause is not widely known. 90% of those affected are women.
This study looked at the effects of warm water exercise in a supervised program. Seventeen women participated in these one hour workouts, 3 times a week for 8 months. This was done in a waist deep pool heated to 91 degrees.
This particular design was found to be effective in reducing symptoms and improving their health-related quality of life. A previous study by the same researchers found that most of the gains achieved in a 12 week program were lost after a similar period of inactivity. This would suggest the need for a longer program or a maintenance program.
You should already know some of my thoughts. If at all possible, you need to do some type of movement to keep your muscles and joints from getting stiffer than they already are. This movement may not cure your particular condition, but it can help make it more manageable.
I have recently wrote about other Fibro studies that showed an improvement with exercise. Of course, you should start out slow and gradually increase the amount of time you are moving. Notice I said moving and not exercising. Getting even 15 minutes of movement here and there can help.
The researchers haven't yet compared the water exercise to more accessible and cheaper forms of exercise such as low-impact aerobics, walking and Tai Chi. If nothing else, you might try walking at a moderate pace for 15 minutes and gradually increasing this as your body adapts.
You might be interested in reading my article, Exercise Helps Women with Fibromyalgia
Thursday, February 28, 2008
Core Training for Baby Boomers:
Even if you are a non-exerciser, you've probably heard of core training and its importance in preventing low back pain. You've heard me talk about the importance of keeping your legs strong to help prevent falls and to maintain your mobility, now its time to address your midsection.
Your core consists of your abs and back muscles, along with the hips. Strengthening these muscles can improve your golf game, help protect your back, along with helping to prevent osteoporosis.
Swinging a golf club places a lot of stress on your back. If these muscles aren't strong you are at an increased risk of injury. Same goes for preventing osteoporosis. Changes in hormone levels may make women prone to this, so they need to do proper strength training to keep as much bone mass, as possible.
To make your exercise time more efficient, I like to have my clients do "core training" while on their feet. You can do this by using cable machines or resistance bands. Resistance bands are like thick rubber bands that you use to exercise.
By having someone do pushing and pulling exercises while standing, you strengthen your abs and low back at the same time you strengthen your upper body..... pretty efficient, if you ask me.
Because you are also standing you also work your legs a little, which can help with your balance.
Remember my balance advice? If you want to have greater balance while standing you need to challenge your muscles in a standing position. Same with your core - if you want more stability while swinging a golf club, you need to challenge these muscles in a standing position. This is more specific than doing everything while lying down.
This doesn't mean that I don't have my clients do core exercises on the floor, because I do. But at some point, you need to be strong and stable in a standing position. One way to do this would be to do some dumbbell exercises, or you could use a cable machine at the healthclub.
Another method would be using resistance band exercises. When you push or pull on the bands they tend to pull you back toward the secured end. This adds stability to your midsection that can decrease your risk of injury.
This added strength can also make your everyday activities easier to do. Decreasing the amount of time you spend exercising because of this efficiency isn't a bad idea either.
Even if you are a non-exerciser, you've probably heard of core training and its importance in preventing low back pain. You've heard me talk about the importance of keeping your legs strong to help prevent falls and to maintain your mobility, now its time to address your midsection.
Your core consists of your abs and back muscles, along with the hips. Strengthening these muscles can improve your golf game, help protect your back, along with helping to prevent osteoporosis.
Swinging a golf club places a lot of stress on your back. If these muscles aren't strong you are at an increased risk of injury. Same goes for preventing osteoporosis. Changes in hormone levels may make women prone to this, so they need to do proper strength training to keep as much bone mass, as possible.
To make your exercise time more efficient, I like to have my clients do "core training" while on their feet. You can do this by using cable machines or resistance bands. Resistance bands are like thick rubber bands that you use to exercise.
By having someone do pushing and pulling exercises while standing, you strengthen your abs and low back at the same time you strengthen your upper body..... pretty efficient, if you ask me.
Because you are also standing you also work your legs a little, which can help with your balance.
Remember my balance advice? If you want to have greater balance while standing you need to challenge your muscles in a standing position. Same with your core - if you want more stability while swinging a golf club, you need to challenge these muscles in a standing position. This is more specific than doing everything while lying down.
This doesn't mean that I don't have my clients do core exercises on the floor, because I do. But at some point, you need to be strong and stable in a standing position. One way to do this would be to do some dumbbell exercises, or you could use a cable machine at the healthclub.
Another method would be using resistance band exercises. When you push or pull on the bands they tend to pull you back toward the secured end. This adds stability to your midsection that can decrease your risk of injury.
This added strength can also make your everyday activities easier to do. Decreasing the amount of time you spend exercising because of this efficiency isn't a bad idea either.
Tuesday, February 26, 2008
Strengthening Muscles Will Reduce Falls:
This is the title of a syndicated article that appeared in the paper this week. You may recall the article on Balance 101 that I did last week. Interesting timing. I'm not the only one that finds this topic interesting.
Someone wrote the authors of this article with a question about osteoporosis. She is 53 and recently diagnosed with this loss of bone mass and her 80 year old mother had fallen and broken a hip.
Did you know that for people 65 and older, fall related injuries are the leading cause of accidental death?
Osteoporosis is related to bone fractures in this population. Slowed reflexes, decreased balance, and weak muscles also play a role. The authors advise strength training to help reduce this risk of falls. Sound familiar?
They also point out that those with sore joints should keep moving to keep things from getting worse. I couldn't agree more. Movement is medicine, in my mind. You may have to choose activities that don't place a lot of stress on your joints, such as swimming or water exercise.
They mention things that can affect your balance, such as poor eyesight, poor posture and medications. I guess I'm not the only one who thinks that poor posture needs to be worked on.
Muscle weakness, balance and reflex issues can all be prevented in most cases with regular strength training. If you do regular strength training before you reach your 50's, you will reduce the chance of having problems with osteoporosis and falling in the first place.
If you already have some issues you can start with gradual exercises that involve your bodyweight, such as step-ups, squats, and bridges. If you don't already have these problems, don't wait until you do, to try and fix them. Try a little prevention.
Click here to read my article on Balance 101 - fall prevention.
This is the title of a syndicated article that appeared in the paper this week. You may recall the article on Balance 101 that I did last week. Interesting timing. I'm not the only one that finds this topic interesting.
Someone wrote the authors of this article with a question about osteoporosis. She is 53 and recently diagnosed with this loss of bone mass and her 80 year old mother had fallen and broken a hip.
Did you know that for people 65 and older, fall related injuries are the leading cause of accidental death?
Osteoporosis is related to bone fractures in this population. Slowed reflexes, decreased balance, and weak muscles also play a role. The authors advise strength training to help reduce this risk of falls. Sound familiar?
They also point out that those with sore joints should keep moving to keep things from getting worse. I couldn't agree more. Movement is medicine, in my mind. You may have to choose activities that don't place a lot of stress on your joints, such as swimming or water exercise.
They mention things that can affect your balance, such as poor eyesight, poor posture and medications. I guess I'm not the only one who thinks that poor posture needs to be worked on.
Muscle weakness, balance and reflex issues can all be prevented in most cases with regular strength training. If you do regular strength training before you reach your 50's, you will reduce the chance of having problems with osteoporosis and falling in the first place.
If you already have some issues you can start with gradual exercises that involve your bodyweight, such as step-ups, squats, and bridges. If you don't already have these problems, don't wait until you do, to try and fix them. Try a little prevention.
Click here to read my article on Balance 101 - fall prevention.
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