Note: This is an edited version of a previously published two part article in Magnolia Magazine
In a previous post I used an example of how important it is to create flexibility in one’s tight areas and strengthen their weak ones in order to help create muscular balance. In this article we’ll speak more specifically about flexibility as a key component of fitness.
Most people typically have some type of muscle imbalance(s). This may be due to a variety of reasons such as performing repetitive tasks, hours spent sitting in front of a computer or driving, previous injuries or just being sedentary. Any and all of these things could contribute to muscle imbalances which will likely have a direct impact on our posture.
Likewise, our posture in and of itself can contribute significantly to these imbalances. Holding our bodies in less than optimal positions for hours throughout the day (not to mention awkward sleeping positions) is a form of repetitive stress that can negatively alter our physical structure.
In many cases, the cause of these issues can be determined based on the person’s injury history, lifestyle, leisure activities and occupational stressors.
Even apparently healthy activities can create imbalances if they are repetitive or one-side dominant. Examples of these types of activities are golf, tennis, or even bowling among others.
Regardless of how these imbalances were created, they should be dealt with before putting any significant exercise stress on one’s body. If one has any pain that is a concern, they should first be evaluated and treated by a healthcare professional before moving into an exercise program.
A common issue for many folks is an overall feeling of discomfort and stiffness in their bodies that prevents them from feeling or moving well. Fortunately, these types of issues can often be helped by a blend of gentle movement, various flexibility techniques and easy to moderate resistance training to create overall musculoskeletal balance.
The body is incredible adaptable and I’ve seen clients go from feeling sluggish, tight and having low energy levels to rapidly transforming how they move while increasing their energy levels in a relatively short amount of time. Flexibility is a key factor to their success!
There are two main categories of flexibility that we’ll be discussing. The first is “Stretching” and the other is “Self-Myofascial Release” (SMR). Even though SMR is usually performed prior to stretching, I thought it would be best to start with stretching since it is much more familiar to most people.
STRETCHING TECHNIQUES
Static, Active and Dynamic stretching are the three most common types utilized.
Static stretching is the most familiar type. You gently move to the point of slight tension and hold for a minimum of 20 seconds. Static stretching can help correct muscle imbalances since it can help create more permanent types of changes to the tissue affected.
Active stretching (technically called “Active Isolated Stretching”) is performed by moving to the point of slight tension but only holding for about 2 seconds before releasing it to the start position. You would then repeat this for several repetitions. This type of stretching is an excellent pre-activity warm-up but it can also be combined with Static Stretching during the cool-down.
Dynamic stretching uses force and momentum to move through a joint’s available range of motion. This is a more advanced technique which is also used as a pre-activity warm-up and especially helpful for preparing for activities at a higher level of intensity. Some examples of Dynamic Stretching are bodyweight squats and lunges as well as whole body movements using a medicine ball.
One very important point I want to make is that stretching should generally follow some gentle warm-ups rather than being used as the warm-up itself. Studies have shown that an elevation in core body temperature of as little as 1 to 3 degrees increases muscle elasticity and diminishes stiffness.
Examples of a common pre-stretch warm-up would be gentle walking or slowly pedaling on an exercise bike (with very light resistance). I personally like to use “Three Dimensional Warm-ups” which incorporates various small and gentle movement patterns for both the lower and upper body.
SELF MYOFASCIAL RELEASE (SMR)
Self Myofascial Release (SMR), is a fancy term for self massage. “Myo” means muscle and fascial refers to the web of connective tissue (“fascia”) that runs throughout our entire body.
SMR uses various tools such as foam rollers (which are sort of like very dense, thick pool noodles), tennis balls, and other popular devices such as “The Stick” and “Tiger tail” (which look like variations on rolling pins). There are other devices as well and fitness equipment manufacturers keep coming up with new and interesting tools for specific types of SMR.
The basic technique for SMR is to roll the device over an area (such as the calves) until you find a tender spot. These areas are typically “knots” (aka “adhesions”) in the muscles. You generally hold the SMR tool over that area for 20 to 30 seconds until it starts to release.
It’s the same basic process as when a massage therapist holds a knot and then it releases and it’s based on a neurological mechanism which is too complex to get into in the context of this article. I do want to state however that SMR techniques are not a replacement for a skilled licensed massage therapist who can perform deep tissue work.
That being said, SMR is an excellent and convenient tool for enhancing flexibility and can also be a useful adjunct to massage therapy since most folks can’t get to a massage therapist on a daily basis.
Our bodies consist of a series of interconnected segments that contribute to movement from the feet upwards. This is called the “Kinetic chain”. Because of this, I always like to start with the bottoms of the feet first. We start by massaging the plantar fascia (in the soles of the feet) with a tennis ball before moving on to the other SMR tools to work the calves, hamstrings, glutes, etc.
Most folks new to SMR will tend to feel pretty tender in the beginning so we usually will do the feet, calves and hamstrings and then eventually build on other segments over subsequent sessions as appropriate. There are also ways to modify the technique or use different tools to either lessen or intensify the amount of pressure used.
As a personal trainer, the process of performing SMR works on two levels. On one level it is a great way for folks to improve their overall tissue quality and on another level it is an excellent opportunity to get feedback from my clients. This allows it to serve as a form of “assessment” that takes place in the early part of each session. They can inform me of the areas that are really “talking to them” or that have improved which I can track from session to session.
Even if one isn’t working with a personal trainer one can keep notes to see if they are making progress. In general, healthy tissue shouldn’t hurt so as your body starts to responds positively by consistent use of SMR and stretching you should eventually get to the point where it just feels really great to perform these activities.
After doing SMR we will then move into the stretching techniques that are most appropriate for the person’s needs. The combination of SMR and the various stretching techniques can really help you take your flexibility to the next level.
It is important to note that there are some medical conditions such as peripheral neuropathy and varicose veins (among others) that may be a contraindication for SMR so it’s important to check with a health care professional if you have any preexisting conditions such as these before utilizing this flexibility technique.
Also if you are having any consistent pain in your muscles or joints you should get evaluated by a health care professional before engaging in SMR.
My Beginnings With Elastic Resistance
I’ve been using elastic tubing for over 20 years as I mentioned in a previous blog post:
http://time4youfitness.blogspot.com/2009/08/benefits-of-elastic-resistance.html
I bought the first Body Shaping band back when multiple Ms. Olympia winner Cory Everson introduced them in the late 1980s. I primarily purchased it because I was looking for something to use when I was traveling with my wife (who was my fiance at the time) and I knew there wouldn’t be a gym available.
Missing my workouts wasn't an option for me and I thought it would provide a decent alternative. Though it wasn't a very stout band it did at least provide a convenient source of portable resistance and served its purpose well enough!
Things have come a long long way since then and Bodylastics is a great example of the highest level of evolution of this modality. This advancement has occurred both in terms of the quality of the elastic materials themselves, the range and quality of attachments available, and the incredible versatility in terms of combining multiple levels of resistance!
Training Clients With Elastic Resistance
As a certified personal trainer I do In-Home training exclusively and the primary form of resistance training I use with my clients is elastic resistance. I use it not only due to the portability of the equipment but because I also feel it is a superior training modality on many levels. I will express why I feel this way throughout this article!
I use a wide variety of elastics in my training, from Slastix covered tubing, uncovered (aka "Naked") tubing for other applications, and mini-bands which are generally placed above the knees for a variety of hip work.
My clients get a great workout with this equipment, and since we do a lot of work from a standing, "ground based" position they build tremendous integrated strength from their feet upwards!
I also use uncovered elastic resistance for my Boot Camp classes along with the mini-bands and I’ve seen my boot campers get considerably stronger using this training modality plus they love it!
Bottom line, elastic resistance training works!
Getting Personal
For my own personal workouts I also do the majority of my training at home also using elastic resistance. At 51 years old, I'm in the best shape of my life and I've been training seriously for well over 25 years.
I went through the whole bodybuilding "Muscle and Fitness" style of training, beating the heck out of my joints in the process (as well as being severely overtrained) and eventually learned that there was a better way!
One of the most important things I also came to realize over time was that elastic resistance training was much more than just a "substitute" for when I couldn't lift "real weights" but a valid and effective method of resistance training.
Elastic Resistance Equipment
Here's some of my equipment.
Aside from some random "fixed" resistance tubing...
I have a Powerbase (which is elastic tubing attached to a base). This unit provides some unique options for working out, has a plastic clip system which allows you to provide many levels of resistance via tubing combinations, and it's particularly useful if you don't have a way to anchor a tubing system. It also has very high quality elastic made by Theraband so it's very smooth.
One nice feature is that for exercises like squats and deadlifts you can stand on the base rather than directly on the tubing. Of course you are limited to the width of the base which may not work for everyone.
A drawback though is that you have to secure the base with at least one foot which can be very limiting at times and if the foot holding the base down ever slips off of it, the base will become airborne in your general direction. Though this is unlikely if used properly, it does create a limitation to the versatility of what is otherwise a very well made piece of workout equipment.
It also has many limitations in terms of the line of pull compared to a system you can anchor to a door so you really can't do effective horizontal pulling or pushing with it or things like Wood Chops where you rotate your hips. In order to do an exercise like this you would need someone else to stand on the base to secure it which isn't very convenient.
I also have a couple of the Lifeline TNT as well as some single Lifeline handles with a wide variety of their 5 foot tubing. Lifeline makes extremely high quality products and in fact they justifiably refer to their tubing as "cables" due to their extremely durable construction. The TNT handles are also extremely well made and allow you to vary the resistance.
The only drawback to the TNT system is that with the heavier lifeline cables it can be extremely difficult to take them on and off the handles so I find I tend to leave them on the handles at all times. This can defeat the concept of the exchangeability of the cables when you are using those which are rated at higher poundages. The lighter Lifeline cables are fairly easy to get on and off so if you are primarily using those then this isn't much of an issue.
After purchasing those two very high quality resistance cable systems I didn't think I would have considered adding more elastic tubing based products.
However after seeing more and more about Bodylastics on the web, my curiosity finally got the best of me and after much research, including reading countless positive reviews, I recently purchased the Bodylastics Max Tension System (which you can see at their website by clicking on this link.)
Bodylastics Max Tension System
Please Note: I am not affiliated with Bodylastics nor do I receive any comission from their company. The above is a direct link to their site. This review is based on my personal experiences and professional opinion of this product and was not created as an advertisement.
Now that I've used the Bodylastics equipment, I can definitely say that I'm thoroughly impressed with it, and can't believe what you can get for under $60 dollars!
In fact I'm so impressed that at some point I will probably purchase one of the larger systems they make, though certainly the Max Tension set provides more than enough resistance for my needs.
Even though the larger systems are about twice as expensive as the Max Tension set, they are an amazing deal for the price especially when compared to something like a Bowflex or Total Gym. In fact, I'd say that you can actually do MORE with the Bodylastics set than either of those extremely costly home gyms, and you can move from exercise to exercise in a fraction of the time (especially compared to the Bowflex).
Bodylastics Rock!
As you can imagine, the Bodylastics system has really lived up to my expectations. The elastic tubing is made of extremely high quality materials and is very smooth through the full range of motion. The metal Carabiner Clips make it easy to add and subtract tubing from the various handles for quick changes of resistance.
The attachments are very well made and large. In fact the ankle straps are light years better compared to those that came with my Powerbase unit. In fact they are “gym quality”!
The door anchor is the best I’ve seen and I love that the max tension set comes with two anchors so you can have one high and one low at the same time for faster transitions.
Also, as I mentioned above this set also provides plenty of resistance.
The Unique Benefits of Ground Based Training With Elastic Resistance
One particularly interesting and common concern I've seen folks make regarding elastic tubing based resistance systems is that they can’t load as much for horizontal pushing movements (such as chest presses). This is based on the fact that they can't go beyond a certain level of tension or else they get pulled back towards the door. However to me, this is a positive rather than a negative.
You get a higher degree of functional benefit from having to stabilize from your feet upwards rather than lying on a bench. This means that your entire core is engaged (and by core I mean from the hips up to the shoulders, front, back and sides).
In fact this is called "Stabilization Limited Training" (SLT) because one can only use as much loading as one can stabilize compared to having an external support. This is a clear embodiment of the idea of "being only as strong as your weakest link".
In day to day life or even high level athletics, there are rarely situations where you will need to move a substantial load while lying on your back. Life is lived on our feet from a standing position, so it makes the most sense to train in a way that enhances the way we actually function.
Now certainly if one is a bodybuilder or a football lineman who needs to focus on maximum hypertrophy in their upper body then of course they will be limited trying to push maximal loads from a standing position and will most definitely need to spend a lot of time doing more traditional bench pressing.
Likewise if one wants maximal loading for their legs they will most likely need to use heavy squats, leg presses and the like using free weights and various machines.
Ideally I would recommend that even those folks use both types of modalities and the Bodylastics system would be a great option for them for the SLT type of training.
However, for people whose primary goal is to get super fit, build a high level of functional, useable strength, as well as the development of lean body tissue, SLT training can be used almost exclusively.
While I still enjoy going to the gym and doing "supported" training several times a month, I actually use it to supplement my elastic resistance work rather than the other way around. However I can say that with one hundred percent certainty that if I had to choose one modality over the other the elastics would win hands down!
Bodylastics, Lifeline, and the Powerbase
While I feel that each of these products are extremely high quality, I would definitely have to say that if I was forced to choose between my Powerbase, Lifeline or Bodylastics equipment I would definitely choose the Bodylastics because of its overall versatility in terms of ease of use.
Fortunately I don’t have to make that choice and I intend to use all of them in my workouts (in fact I ordered some more Lifeline Cables for my TNT system). My own plan is to use the Bodylastics primarily for my anchored work and the TNT for things like squats, split squats and various upper body movements where I’m not anchoring the tubing.
However, for traveling, there’s no doubt that the Bodylastics system is the only thing I’ll need to bring with me. It’s much less bulky and fits into the traveling case that also comes with the set and as I mentioned above it’s the most versatile piece of equipment.
In fact, I love this Bodylastics Max-Tension set so much I just ordered the same set for one of my brothers who is now involved in a regular fitness regime so he can have a set to use at his home and/or office.
Some General Thoughts About Elastic Resistance
As should be obvious from all that preceded, I am at the point, after so many years of training plus my practical experience as a fitness professional, where I really feel that elastic resistance type training is a superior modality for most people compared to free weights, cables or machines. Of course as with any modality one should make sure they are using very high quality and versatile equipment such as those produced by companies like Bodylastics or Lifeline.
I love the fact that you can train in many vectors and planes of motion. I enjoy the fact that you can train more explosively with elastic resistance because of the way the band stores tension at the end of the concentric motion which creates a more reactive deceleration component (which even cables don’t give you by comparison). This allows one to work the body in a somewhat plyometric fashion with much less risk (compared to med-ball throws against a wall, plyometric pushups, or squat jumps).
There is substantial research about elastics and it pretty conclusive that the variable tension created combined with the body’s biomechanics matches the strength curve (torque)of most joints (a "bell shaped" curve) in most exercises. This means that having the resistance start with less intensity and gradually increasing actually works with the body in a way that is much safer on the joints. Phil Page, author of “Strength Band Training” and “The Scientific and Clinical Application of Elastic Resistance” wrote a great article about the “Top Myths of Elastic Resistance” for Theraband Academy.
http://blog.thera-bandacademy.com/2009/05/07/top-10-myths-of-elastic-resistance/
A Closing Thought
I just wanted to mention one important point regarding using elastic resistance safely and most effectively.
If you are using any form of elastic resistance you want to start the movement just about where you have some tension in the band or perhaps a bit further. But you don't want to overstretch the band at the start of the movement.
If you need more tension it is very important to either use a heavier band or add more bands into the equation (as you can most easily with a system like Bodylastics).
Not only does starting in an overstretched position put the band's integrity at risk but you also change the way the resistance of the band will create torque during the movement which will be less than optimal and may create a loading situation that can put unfavorable stresses on your body.
Scott Fishkind Time4You Fitness
http://www.time4youfitness.com/
This was originally published in Magnolia Magazine
We will now start discussing the elements of the actual exercise program. Although nutrition is definitely a key element for fat loss, it alone will not create fitness. True fitness is what enables one to radiate vitality, function better in every aspect of life, minimize pain and maximize well being. To achieve this level of fitness, exercise is the IT factor!
Warm-up and Cool-down
Unfortunately, folks are often in such a rush that they neglect performing a proper warm-up and/or cool-down.
From a cardiovascular and musculoskeletal perspective it’s important to allow the body to move into and out of exercise gradually.
Here are some benefits of a proper warm-up:
• The blood is gradually “shunted” from the core of the body to the extremities, more safely preparing the body for exercise. This directs more blood flow to the exercising muscles, providing them with nourishment and helping to remove waste products.
• Heart rate, blood pressure and oxygen consumption are gradually increased.
• Lessening of premature onset of blood lactic acid accumulation (helping reduce the burning sensation in the muscles).
• Warm-up helps reduce fatigue during higher level aerobic exercise.
• Increased elasticity of the active muscles.
• Gradual increase in heat in the active muscle groups (reducing the likelihood of muscle injury)
• The nervous system is primed to help recruit more motor units within the muscles, enhancing exercise performance.
• Prepares muscles for pre-exercise stretching.
• Provides early awareness of potential musculoskeletal or metabolic problems that may increase at higher intensities. This can help one avoid a potentially dangerous health situation.
• Mental preparation for exercise.
Length: Warm-ups are generally recommended for at least 3-5 minutes. However the duration should be adjusted depending on the level and intensity of the primary conditioning activity as well as the person’s fitness level.
General and Specific Warm-ups:
A general warm-up is one that is non-specific to the activity at hand. Examples are riding a stationary bike or walking on a treadmill before performing resistance training.
A specific warm-up would resemble the primary exercise activity. For example, bodyweight squats before leg presses, push-ups before bench presses, or walking to prepare for running.
When performing resistance training, I highly recommend continuing the warm-up process by doing at least one warm-up set of about 15 or so repetitions of each resistance exercise before moving on to heavier loads.
With my personal training clients I incorporate “Three dimensional warm-ups”. These utilize primary functional movement patterns, giving many benefits of both general and specific warm-ups. They also enhance their overall movement efficiency, making one less vulnerable to injury both during exercise and daily life.
Cool Down
The Cool-down is extremely important on so many levels.
• Gradually decreases the heart rate and overall metabolism.
• Reversal of the blood shunt, helping to prevent post exercise venous blood pooling and too rapid a drop in blood pressure. This reduces the likelihood of lightheadedness or fainting.
• Reduction in incidence of post exercise muscle spasms or cramping.
• Reduction in the concentration of exercise hormones, thereby lowering the probability of post-exercise disturbance in cardiac rhythm.
For Cool-downs, low level activity, similar to that of the conditioning exercise is recommended.
The length should be proportional to the intensity and length of the primary conditioning phase. A 30-40 minute conditioning phase at moderately high intensity should warrant a 5-10 minute cool-down. Stretching is also recommended after the cool-down focusing on the muscle groups most utilized in the conditioning activity.
This is an updated version of an article that was original published in Magnolia Magazine
An Exercise In Patience
One scenario I’ve seen far too often is when folks, who haven’t exercised in a long time, get inspired to suddenly put on their athletic shoes and go for a jog or run. Chances are the next few days are going to be filled with aching muscles and tender, painful joints. In some cases a moderate to severe injury can occur, especially in vulnerable areas like the knees and lower back. Even more serious are the consequences that can result from cardiorespiratory issues exacerbated by inappropriate exercise.
When it comes to beginning an exercise program it’s extremely important not to be too impatient. It takes time for the cardiovascular and musculoskeletal systems to adapt to the stresses placed on them. You need to build a strong foundation and move from there. But before even starting there’s something else to consider.
Medical Clearance
It is always very important to make sure that you don’t have any pre-existing conditions that would make certain types (or intensities) of exercise contraindicated. Before any client of a Fitness Professional can begin their exercise program, they are required to fill out, in the minimum, a form called a”Physical Activity Readiness Questionnaire” ( PAR-Q ). If someone answers yes to any question on the Par-Q, then often medical clearance and guidelines would be required from their health care provider.
Unfortunately many people starting an exercise program don’t consider this important first step. They just assume that it’s safe to start. I’d highly recommend checking with your physician before starting to exercise on your own to make sure you are good to go!
Assessing Before Progressing
For the sake of illustration I will describe how I progress a client in the beginning. This may give you an idea of how to begin.
I always start each session by having them work on their overall body alignment from the ground up.
We start with the soles of their feet, making sure they aren't distributing their weight unevenly and then work up to the knees, hips, torso and neck and head. The reason we do this each time is because many factors can change a person's alignment from day to day and we always want to establish good posture.
This is also an opportunity for my clients to get centered and create a high level of body awareness (i.e. kinesthetic awareness). This in turn helps them create more conscious movement patterns rather than just "going through the motions" unconsciously.
As we begin slowly working through various simple movements I am carefully observing and assessing their fluidity and/or any noticable asymmetries. I also listen to the verbal feedback they give me about how each movement feels so I can make note any tightness or pain they experience. I also scan for any postural deviations that need to be considered. One common concern is an over exaggerated arch (lordosis) in their lower back.
Let’s consider this particular physical issue in relation to jogging. Often tight hip flexors are the culprits that pull the top of the pelvis forward into an anterior pelvic tilt. This creates an exaggerated curve in the lumbar spine. Two of the hip flexor muscles (called the Psoas major and minor), attach directly to the Lumbar spine so if they are tight there is already considerable tension there (imagine a “tug of war” with muscles pulling against your spine).
Now picture the additional forces that jogging or running would place on that badly misaligned pelvis. Every step creates potentially hazardous impact not only in the lower back itself but throughout the whole body (ouch!). So here we have what would appear to be a “healthy activity” fraught with potential danger!
It’s important never to ignore and push through pain. Well known Physical Therapist Grey Cook refers to this as “Putting training on top of dysfunction”. Yet so many people do push through, assuming that once they “whip themselves into shape” they’ll be okay.
Let’s consider a better strategy. Instead of moving straight into a high impact activity such as jogging, we would first release the tight areas and start to strengthen overstretched areas. From there you build a strong physical foundation by increasing the stability and strength throughout the body. We would also use very low impact movements, gradually progressing the intensity as appropriate. This gives the body time to properly adapt through each level of intensity.
Becoming a certified personal trainer was a dream come true for me. It's something that I'm passionate about in a way that is hard to even express.
For me it's an honor and priviledge to be entrusted with my clients health and well being in the capacity in which I can serve them.
Unfortunately the way personal trainers are often portrayed in the media, there is a misrepresentation of what personal trainers do and/or how we treat the people we are there to serve (i.e. "The Biggest Loser").
I wanted to share some thoughts on what being a personal trainer personally means to me:
Being a certified personal trainer is not just about creating programs or exercise routines. It is about the careful consideration of each client’s unique physical, mental and emotional qualities, therefore it’s holistic in nature.
It’s about having a laser-like focus on each client’s movement patterns and helping them make the proper adjustments. In a sense, EVERY moment of the session is an assessment.
It’s about teaching clients in a way that helps them develop their kinesthetic awareness so they can better function not only during their training sessions but in all the activities of their lives.
It’s about proper and appropriate progression that safely allows for positive adaptations to occur.
It’s about weighing the “risk versus reward” of any exercise or movement pattern and especially as it relates to the individual client(s) we are working with.
It’s about understanding how to help our clients develop confidence in their abilities to get healthier, more fit, and develop self efficacy through a love of fitness.
It’s about having the flexibility that enables you to modify or entirely discard the intended program you had planned in order to meet the needs of the client in that moment.
It’s about providing the highest level of excellence possible in the services you provide.
It’s about a commitment to continuing education that goes well beyond our CEC requirements.
Finally every personal trainer, regardless of the organization(s) they are affiliated with, should realize that their individual actions represent our profession as a whole and should act accordingly!
Scott Fishkind
http://www.time4youfitness.com/
Aging Redefined
I once heard a very wise saying which went something like:
“Don’t let an old person move into your body”.
I really took this advice to heart. I truly believe that “rather than letting age define you, you can redefine what aging means”
For example, I am 50 years old yet I feel like I’m 20!
This is true on so many levels from a psychological as well as physical standpoint.
The Fountain Of Youth?
It's often said that “Exercise is the fountain of youth”, and while in many respects this is true, it’s an incomplete statement. It would be more accurate to say that a healthy “lifestyle” is the fountain of youth.
This lifestyle must include exercise, but also nutrition, proper rest and trying to avoid putting substances in your body that will have a "toxic" effect on your health.
I would also put “toxic thoughts” into the category of things that need to be limited as much as possible as well!
Aging and Exercise
Although I stated above the importance of an overall healthy lifestyle, I would like to focus specifically on the role exercise itself can play as an extremely potent positive force.
Below are some bullet points I've organized based on information from the ACE Personal Trainer Manual, 3rd edition:
- Quality of life may be measured by the individual’s ability to perform activities of daily living.
While someone may be 65 years of age (chronological age), they may have a biological age of 45 based on their fitness and health status. The importance of regular exercise and health promotion cannot be emphasized enough when looking at the association of chronological versus biological age.
How exercise can help: Even though exercise heart rate declines with age, stroke volume (the amount of blood pumped with each beat of the heart) can increase or be maintained in healthy older subjects who exercise, thus overcoming the effect of a lowered heart rate.
Endurance training can significantly reduce the mean blood pressure and the systemic vascular resistance in older individuals.
With age, loss of calcium results in decreased bone mass, but weight bearing and resistance-training exercises are known to help maintain bone mass.
Muscle mass declines with age (creating less strength and endurance) primarily due to changes in lifestyle and decreased use of the neuromuscular system. However significant strength gains in previously sedentary older adults can be attained by a program of regular exercise.
As lean body weight (muscle and bone) declines with age, body fat increases. This change in body composition is primarily due to decrease in muscle mass, basal metabolic rate (BMR- which is basically your metabolism, the slower it is the less calories are burned), and lack of physical activity.
- Regular physical activity preserves lean body mass, decreasing fat stores and stimulating protein synthesis which may reverse these adverse changes in body composition associated with aging.
Note: Older adults need to be fully cleared to participate in physical activity by their physician.
(S. Fishkind 8/1/2010 50 years old)
Scott Fishkind http://www.time4youfitness.com/
When Mike Boyle Speaks We Should All Listen!
Not long ago, I was listening to a conversation with Mike Boyle on his "Strength Coach Podcast" episode 32:
http://strengthcoachpodcast.typepad.com/the_strength_coach_podcas/2009/03/episode-32--strength-coach-podcast.html.
For those who don't know Mike Boyle let me list some of his accomplishments:
- He is the owner of "Mike Boyle's Strength and Conditioning" (MBSC) which is one of the top athletic training facilities in the world.
- He founded "Strength Coach.Com", the undisputed top forum in the field which attracts world class strength and conditioning coaches, physical therapists and personal trainers as contributers.
- He is an internationally recognized speaker as well as author in the field.
- As if that isn't enough, Mike is also the Head Strength and Conditioning coach for the 2009 National Champion Boston University Terriers hockey team.
In this particular discussion, he was speaking about the importance of strength related to the success of the B.U. hockey team. However he was not stressing its importance in terms of how it would enhance performance skills but rather it's impact first and foremost on injury reduction.
Less injured players means having greater roster depth which enabled them to have their best athletes available on the ice deep into the post season.
The strength he was referring to in particular was the development of high levels of contractile strength. This type of muscular strength helps maintain the integrity of the joints enabling them to withstand the punishment of constant high speed impact!
Do You Need Contractile Strength?
Most people reading this blog post may be thinking, “But I am not an athlete so what does this have to do with me?”
Well even for non-athletes, having a good amount of contractile strength can help make one more resilient to the demands of daily life and the unpredictable circumstances you may encounter on any given day. It may be the difference between sustaining a significant injury or walking away relatively unscathed.
Dogs, Rabbits and Contractile Strength?
A great example of how contractile strength can protect one’s joints has been made clear to me several times when I’ve been out walking my golden retriever.
My Dog During One Of Our Walks
We walk almost every evening before dusk. At that time there are always lots of rabbits visible around the community where I live happily munching on the grass.
There have been several occasions where my head has been turned and my dog decided to take off suddenly in his determined but futile attempt to chase one of these bunnies.
When this occurs I usually have a split second between feeling the sudden tug on the leash and stopping him in his tracks.
He’s a fairly large, powerful dog and he creates quite a lot of force when he decides "it's go time!" That force is not only placed right into my shoulder capsule but down through my torso and ultimately into my legs and feet.
There is no doubt in my mind that if I didn’t have good contractile strength from my core outward, I would have sustained several injuries by now because of that very sweet but "rabbit crazy" pooch.
Ground Based Training
A good deal of the training I do is "ground based". This means that I may work with resistance tubing or cable apparatus from a standing position. So the training actually builds strength in an integrated manner from my feet upwards. The muscles have learned to fire in an optimal pattern from this standing position as opposed to sitting on a machine or lying on a bench.
Certainly for pure contractile strength around certain joints those other types of training can be useful, but for more "functional" strength it is very important to spend some time doing ground based training.
Bumps, Groceries and Gardening?
The above scenario with my dog is just one situation where having this integrated contractile strength can prevent injury. There are many other scenarios where having this type of strength can help you stay safe.
For example, people commonly encounter situations where someone may bump into them unexpectedly. Having good strength in one's hips, legs and core (as well as balance), can mean the difference between having a potentially harmful fall and merely being thrown temporarily off kilter.
Not only can this type of strength prevent injury in terms of an unexpected force being placed on your body, but it can help you be more capable of handling the various physical stresses of daily life, from carrying a child or groceries, to weeding in your garden or playing recreational sports.
So please don't ignore the importance of contractile strength and ground based strength training in your fitness programs, it can really make you less vulnerable to injury as well as help you function better in every activity!
Note: I just wanted to clarify that when I'm referring to core strength, this refers to muscles from the hips to the shoulders that surround the front and back of the body. I am not speaking specifically about the abdominals (or doing exercises like crunches or any spinal flexion in fact).
Rather along with the ground based training which utilizes the core as a stabilizer during pushing and pulling movements, I also do specific core work using various types of stabilization exercises such as plank variations, Bird-Dogs and various exercises that create resistance against rotation.
Scott Fishkind Time4You Fitness
Please contact me at http://www.time4youfitness.com/
