Studies show that as we age normal weight gain is one to two pounds a year. Along with this gain is a loss of muscle mass and a gain in fat tissue which is metabolically less active. An ideal weight loss program should include a weight training regimen. For every pound of weight we lose a majority of it is lost in muscle. The benefit of working with weights is to enable a person to hold on to much of the muscle which otherwise would be lost. A study was conducted at Forest University of Winston-Salem, N.C.. There were 249 participants all from different ethnic backgrounds. All of the participants diets were reduced by 300 calories a day. Group 1 dieted but did not exercise. Group 2 added a walking routine and group 3 added weight training. At the end of 18 months the group who trained with weights retained more muscle mass and an increase in overall strength. The researchers concluded that weight training might be the best way to supplement walking while reducing calorie intake.
After an injury, not only athletes but also physically active people have one thing on their mind. How can I get back in the game. This kind of thinking can backfire and short circuit recovery. Post-traumatic osteoarthritis can exhibit itself decades later if adequate attention is not given to rehabilitation. Previously thought of as a disease which affects senior citizens it is now becoming prevalent in younger people as well. The odds of developing osteoarthritis after not treating an injury properly are six to one. According to research done by a team at the University of Iowa, it is the protective cartilage at the ends of the bones that is often damaged. These tissues are what cushion and stabilize bone and need sufficient time and care to heal properly. Osteoarthritis can be prevented or even seriously curtailed. Physical therapy which includes a program of strength and flexibility to all the supporting muscle groups can produce positive effects. For example, if a knee is injured attention should be given to strengthening the quads, hamstrings and hip muscles. Moderate activity is encouraged as long as it does not stress the particular joint in question.
According to new research, heat may be much more beneficial for muscle recovery then ice. Researches at the Karolinska Institute in Sweden invited fit men and women to be tested on arm-peddling machines. The exercise was designed to exhaust arm muscles with periods of slow and intense intervals. Once the glycogen (carbohydrate fuel source) storage was depleted in the muscles they no longer had any strength. After which they slipped cuffs on their arms that were pre-heated to 100 degrees F or chilled to 5 degrees F by the coils within them. It turned out that the muscles recovered quicker with heat but only if it was accompanied with a resupply of glycogen. Because of this experiment researchers feel that after a long marathon it may be best to sit in a relaxing warm bath while eating a chocolate bar.
Studies at the University of Alabama worked with men and women in their 60s and 70s. Under supervised weight training programs they developed muscles that had a mass and strength of people 20 to 30 years younger. Unlike younger men and women who can build new muscle fibers, with age a portion of the muscle fibers in older people dies. The remainder of the muscle fibers suffer from shrinkage do to underuse. However these remaining fibers do respond and will grow with proper and consistent training. Progressive weight training until the muscle are exhausted seems to be the way to go.
The tissues that comprise the human body (muscles, tendons, ligaments, fasciae) can get pretty beat up if you are a sports enthusiast or just an extremely active individual. Keeping these tissues in top shape will prevent future injury and long term pain. Foam rolling, stretching, sports massage, chiropractic treatments, acupuncture, contrast bath therapy (hot and cold alternation) are just some of the modalities that should be considered as part of a regular exercise program. In keeping the blood flowing through these tissues they will remain healthy and most important flexible.
Source: Muscle & Performance July 2016
Stress surrounds our lives daily. Everything from our job to relationships to financial concerns can be sources of stress. This constant bombardment can in the long term cause great bodily harm. Let’s look at the different types of stress. Here is how they would be abbreviated if they were texts. IS (immediate stress) sudden immediate danger ex. being chased by a bear. LLS (long, lasting stress) a prolonged period of stress ex. stuck in a traffic jam for hours. PS (psychological stress) a period of days or weeks thinking of an upcoming stressful situation with either a person, place or event. ICS (ingesting caffeine stress) deliberately putting the body under stress by either energy drinks, excess coffee or tea. Although all these types of stress are totally different, the body is not able to recognize this and in turn will respond in the same manner by releasing adrenaline to cope. Allostatic load is the term now being used for how the body responds to these repeated bouts of stress, especially the psychological type which can be the most damaging. What we should strive for is the state of allostatis–the point when we are able to favorably deal with stress. So how can we turn things around and make stress work for us? The answer is exercise. Pushing the body to its limits is another form of stress. The only difference is that we are in control. We can stop the stress whenever we feel it is becoming too much to handle. Just as all the other forms of stress, exercise also forces the body to release cortisol in response to the release of adrenaline. In so doing, when we increase our level of activity we increase the level of cortisol our body is able to endure. This will prepare us to handle future rigors and stressful situations. In other words pushing the body to its healthy limits. Following a period of exercise we more then likely will find ourselves in an enhanced mood. Maintaining this enhanced mood will make it easier for us to handle a stressful situation when it occurs. So go ahead, stress yourself out deliberately with an intense exercise session. Just remember to fortify yourself with proper nutrition so you will have the stamina to keep up with whatever you are attempting to achieve.
Weight lifting and cardio needn’t be dangerous. Proper form is the single most important factor in injury prevention. Correct posture when working out is as or more important then the exercises you are performing. Stand straight, look forward keep your abs tight and keep your knees over your second toe. When viewed from the side your ears should not be in front of your shoulders nor your shoulders be in front of your chest, if so your body is out of alignment and you could possibly be setting yourself up for injury. Always bend your knees when bending forward to lift any weight or perform any type of calisthenics. Remember to keep your feet apart to give yourself a strong base of support. Keep any weight you are lifting close to your body to minimize stress on you lower back. Following these simple techniques will enable you to get the most out of any exercise and prevent injury and setback in your exercise routine.
If you enjoy strength training with weights as part of your fitness regimen, try this suggestion. Take your normal routine and do it in reverse. After you have properly warmed up take what you would do as your last exercise in your normal routine and begin with it. You will be stronger while performing these exercises because you will not be pre-fatigued. This will enable you to target new muscle strength in these parts of the body exercised first allowing you the ability to work these muscles in a way they are not usually accustomed to. As a result this will stimulate the growth of new muscle fibers. This is beneficial whether strength or size is what you are aiming for.