E3 efficient effective exercise
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An introduction to creating a well balanced exercise program for long term health benefits

An introduction to creating a well balanced exercise program for long term health benefits

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E3 efficient effective exercise Presentation Transcript

  • 1. E3:Efficient, Effective Exercise For Life Charlie Hoolihan, CSCS*D, NASM, CES Personal Training Director, Pelican Athletic Club January 22, 2012
  • 2. January 22, 2012 There is a future triathlete, competition power-lifter, tennis player or power walker in this room.
  • 3. Sounds impossible and daunting. Everyone starts somewhere
    • Ya crawl before you can walk.
    January 22, 2012
  • 4. Even Bolt’s of lightening start by crawling and wobbling around. January 22, 2012
  • 5. Even porpoises start somewhere
    • Ya gotta splash before you can swim..
    January 22, 2012
  • 6. It’s about finish lines
    • Professional or recreational
    January 22, 2012
  • 7. It’s about training
    • 7 age group world records.
    January 22, 2012
  • 8. It’s about where you want to be at age 78 and older. January 22, 2012
  • 9. Day to day life determines flexibility patterns
    • Restrictions are developed over time.
    • Posture is controlled by beer and TV.
    • (Carey)
  • 10. Where do you want to live when you are 78 and older.
    • Assistance Walking – Home -26% at need help v. 54.8% in assisted living.
    • Assistance Bathing/Showering – Home - 11% need help v. 88% in assisted living
    • Assistance Getting out of bed/chairs – home 15.5% v. 58.9% assisted living.
    January 22, 2012
  • 11. Who is going to take care of you in 30 to 50 years?
    • Medical community?
    • Government?
    • Your relatives?
    • Your customers/employers?
    • Assisted living employees?
    • Who will take the time to investigate all of the best options available for your best health?
    January 22, 2012
  • 12.
    • What if you could take a pill that would allow you at age 70 to be within 70% of your 35 year old physical capacity.
    • Strength training helps to decrease muscle cell death or sarcopenia from 1% per year to .5% per year
    January 22, 2012 Movement is Medicine
  • 13.
    • What if you could take a pill that would make you smarter.
    • Exercise increases the amount of neurons in the brain.
    January 22, 2012 Movement is Medicine
  • 14. Exercise IS Medicine!! – WSJ
    • Moderate physical activity can boost the immune system and protect against chronic diseases .
    • Exercise lowers the risk of stroke by 27%
    • Reduces the incidence of diabetes by 50%
    • Reduces incidence of high blood pressure by 40%
      • In one study 60% were able to eliminate or decrease medication.
    • Reduce mortality and risk of breast cancer by 50%, colon cancer by 60%
    • Reduce risk of developing alzheimers by 40%
    • Can decrease depression in most cases as much as Prozac
    January 22, 2012
  • 15. More radical propositions
    • Exercise, nutrition and mind/body modalities can prevent
      • 70% of most modern non-traumatic negative health conditions
      • Maybe even 90%
    January 22, 2012
  • 16. Its not that hard! January 22, 2012 Activity Cal. Per min Riding lawn mower 3.6 Unless you live on acres Get rid of it Push power mow 6.5 1 acre or less – get rid of it Push – no power 8.6 8.6 x 30 = 258 cal Standing 2.6 3 x 15 min standing = 117 30 min/mile walk 3.6 99 cal 20 min/mile walk 5.3 106 cal 15 min/mile walk 8.0 120 cal Ice fishing 2.9 1 hr = 180 cal Fishing from boat 2.9 same Fishing from bank 5.0 Stand up for 300 cal Fishing in stream 8.6 Trout or pirannah
  • 17. It’s NOT THAT HARD! If you are at 0 minutes of activity – Do something for 10 minutes each day. Then build from there. Just get better. January 22, 2012
  • 18.
    • Characteristics of a good exercise program
      • Movement and activity. First and foremost.
      • Start w 10 minutes per day and then add 10% more to your total each week.
      • 30 to 60 minutes of activity per day.
        • Does not have to be consecutive. 10 min increments
      • Once activity habits have been established, then diversify.
    January 22, 2012
  • 19.
    • Improve the program
    • Move safely in unrestricted multi-dimensional movements
    • Tri-plane motion – forward, backward, side-to side, rotation.
    • Symmetrical training – make sure both sides get the same work.
    • Symmetrical joint and muscle activation – make sure your joints line up in proper movement patterns.
    • Postural Alignment – chest up! Head up!
    • Develop stabilizing muscles to enhance aforementioned movement. – slow down so the stabilizing muscles (rotator cuff, spinal support) can get some training
    • Release of restricted areas – foam roll and stretch.
    January 22, 2012
  • 20. Balance your muscle movements posterior and anterior
    • We rarely think of our back muscle groups and live in restricted front muscle group patterns.
    January 22, 2012
  • 21. January 22, 2012 Lateral and rotatation Our movement patterns and exercise programs should stimulate muscles designed specifically for side to side and rotational movements
  • 22. January 22, 2012 Athletic moves in motion
  • 23.
    • Why Strength Train?
      • Increases tendon and ligament thickness
      • Increases bone density in healthy bones
      • Slight improvement in osteoporitic conditions
      • Increase in anti-aging hormones
        • Growth hormone and testosterone
          • HGH has an inverse ratio to insulin and cortisol.
        • Improved fat metabolism
        • Improves glucose metabolism.
      • Increase overall support of the body
        • Natural weight belt.
      • Increased metabolism
        • Active and resting metabolism
    • Muscle activation via high intensity strength training equals higher resting and active metabolism.
    January 22, 2012
  • 24.
    • MRI’s of thighs of three different women – white line is outer layer of skin, black area is fat, grey area is muscle mass, white is bone density.
    • Left – Moderately active 25-year-old
    • Center – Sedentary 58-year-old
    • Right - Strength trained 63-year-old (a progressive machine based program for one year)
      • Strong Women Stay Young , Miriam E. Nelson PHD, p23.
    January 22, 2012
  • 25. January 22, 2012
    • Strengthening activities v. other movement activities as we age
    The opposite should be true because unused strength fibers atrophy first Age group Strength Other 18-24 36.8 39.4 25-44 28.1 33.4 45-64 21.0 30.5 50-64 20.0 29.9 65-74 15.4 27.5 75-84 12.1 19.4
  • 26. Does exercise help weight loss ? Calories In - Calories Out = +/- or 0
    • True but overly simplistic.
    • Inaccuracies in computation. We overestimate how much we exercise and underestimate how much we eat.
    • There are individual biological variations and metabolic types for exercise and nutrition.
    • Long term balance needed for exercise and nutrition that are regular lifestyle patterns.
    • Lifestyle considerations like sleep, stress, food sensitivities, hormonal balance, medications and inflammatory conditions.
    January 22, 2012
  • 27. Individual considerations are not a part of research.
    • A 16 month longitudinal study of men and women exercising over a 16 month period of time.
    • Men lost an average of approximately 5 lbs.
    • Women showed no change.
    • Conclusions?: Men are the minions of Satan. Exercise is useless so why bother?
      • Or the results are individual and bear closer examination.
    January 22, 2012
  • 28. January 22, 2012 Donnelly et al, Exerc Sport Sci Rev, 33: 169-174, 2005 Even if you are a tough loser, the price of doing nothing is worse. Control population gained about 8 lbs.
  • 29. January 22, 2012 Donnelly et al, Exerc Sport Sci Rev, 33: 169-174, 2005 Women 14 losers 12 gainers Men 14 losers One potato
  • 30.
    • Change in body fat (kg)
    January 22, 2012
  • 31. January 22, 2012 Even the gainers saw positive health responses. Variable Fat Losers Fat Gainers ∆ Fat - 4 (0 to 8) kg + 4 (0 to 8) kg VO 2 max + ~12 % + ~12 % Ins/glu AUC - ~18 % - ~12 % CHOL, LDL - 9-12 % - ~ 8 % HDL 2 -C + ~20 % + ~18 % Lamarche et al. Metabolism 41: 1249-1256, 1992
  • 32. To exercise or not?
    • Yes! Health benefits realized regardless of weight (fat) changes.
    • Males will lose weight (fat) more consistently than women. They are minions of satan!
    • “ Non-responding” individuals may need frequent assessment of potential compensating factors and/or focus more on dietary factors.
    • And assess the type of exercise to make sure its appropriate to metabolic type.
  • 33. Your ultimate program next year or in 5 years
    • Weight training – two to four times per week. Two times seeking a good effort. 30-60 min.
      • Slight soreness once or twice per week.
    • Cardio training – two to four times per week. 30 to 60 minutes.
      • Intervals half of your cardio time.
      • Longer head clearing the other half.
    • How to combine the two.
      • Everyone needs both. (Plus flexibility)
      • What is your type? What seems to work best for you.
    • Bottom line – it’s all good for you. We are training for 2060!
    January 22, 2012
  • 34. How this all relates
    • More control over your physical well-being.
    • Longer life with less medical complications
    • Longer, vibrant life.
    • Grow younger with each workout and meal.
    • Power of the mind – Biology of Belief.
    • Grandchildren, Nazi’s, Diabetes and underwear
    January 22, 2012
  • 35.
      • Things to take care of along the way.
      • Modern structural deficiences
      • Forward leaning.
          • Thoracic cage
          • Scapular efficiency.
          • Anterior pelvic tilt
      • Basic Gym Posture
        • Duck foot walking with gorilla or spider monkey arms.
      • Weak lateral control and balance.
        • Efficient rotation capability.
    January 22, 2012
  • 36.
    • Everything starts with the foot because the foot has to move your body weight from point A to point B
    January 22, 2012
  • 37.
    • Our joints should be symmetrical on both sides
    January 22, 2012
  • 38.
    • The way we stand and move affects our long term joint health
    January 22, 2012 Feet and knees affect each other as well as the hips.
  • 39.
    • Look at the line of gravity and how it affects the knee and ankle
    January 22, 2012
  • 40. Bad feet, bad back. January 22, 2012
  • 41. January 22, 2012 Imbalances are often cross lateral. Dark shades are stronger and more active than lighter and create weak support that overuses specific joints and muscles. Muscles , pg. 90
  • 42.
    • Angle of the rib cage is more than just good posture. It’s long term spinal health
    January 22, 2012
  • 43. It’s also responsible for internal health January 22, 2012 Elevated or upright posture opens up chest cavity. The heart and aorta have ample room to deliver blood and oxygen to the body. The lungs can expand to full capacity.   An extreme example of how a slouched posture can compress heart, lungs, aorta and interfere with proper cardiovascular activity Another extreme example but compression can also occur in the lower organs like stomach, liver, spleen, uterus
  • 44. Attitude is everything
    • Move and enjoy it.
    • Revel in your new strength and stamina.
    • Revel in your improved health.
    • Just promise yourself you will do 15 minutes of movement. Once you hit that mark, you will usually go on because it DOES feel good and you WILL feel better.
    January 22, 2012