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Rehabilitation

Advice From The Experts At Fenton Fitness

Tara Parker-Pope wrote a great article in the October 17, 2016 edition of The New York Times entitled “The 8 Health Habits Experts Say You Need in Your 20s.”  While I agree with some of these recommendations, we at Fenton Fitness and Fenton Physical Therapy have some suggestions of our own.

#8—Eliminate Liquid Calories

One of the easiest ways to improve nutrition is to eliminate liquid calories from the diet.  Liquid calories for young people can come in many forms including coffee drinks, alcohol, pop, smoothies, juice, energy drinks, etc.  Most of these items offer very little nutritional benefit, are highly correlated with increased body fat, and don’t cause the same amount of satiety (feeling of fullness) of their calorie matched food equivalents.  Over the last decade working with individuals on their nutrition, I have seen magical transformations simply by eliminating calories you can drink.  Rather than wait for the body fat to pile on and your insulin sensitivity to be shot, avoid this pitfall early in life.  Opt instead for more water, plain tea, or diet soda if you can’t resist something sweet and fizzy.

-Jeff Tirrell, CSCS, Pn1

To read the article, click on the link below:

http://www.nytimes.com/interactive/2016/10/16/well/live/health-tips-for-your-20s.html?_r=0

 

 

Advice From The Experts At Fenton Fitness

Tara Parker-Pope wrote a great article in the October 17, 2016 edition of The New York Times entitled “The 8 Health Habits Experts Say You Need in Your 20s.”  While I agree with some of these recommendations, we at Fenton Fitness and Fenton Physical Therapy have some suggestions of our own.

#7—Go Easy On Caffeine And Sleep More.

Caffeine is one of the most widely used drugs in the United States.  We consume it in coffee, tea, pop, energy drinks, and sometimes even in pill form.  We often consume caffeine to help us feel more awake and alert or to elevate our performance.  Often times, this is done in an effort to undo the lethargic effects of inadequate sleep.  Unfortunately, many people are sensitive to caffeine.  These individuals can experience increased heart rate and/or blood pressure which puts extra strain on the cardiovascular system.  All the caffeine in the world will not make up for the poor hormonal profile which results from low levels of sleep and eventually leads to decreased muscle mass and increased fat mass.  In addition, the stimulating effects of caffeine wear off over time and your body requires more and more to create the same effect.  It is far better in your 20’s to establish a sleep and waking routine that allows you to consistently get 7-9 hours of sleep each night.  The well-formed habit will then be easier to maintain as you age and adopt a more complicated schedule with work, kids, a spouse, etc.

-Jeff Tirrell, CSCS, Pn1

To read the article, click on the link below:

http://www.nytimes.com/interactive/2016/10/16/well/live/health-tips-for-your-20s.html?_r=0

 

 

Training Modifications That Help With Your Medication

Statin medications are amazingly effective at lowering blood lipids and have, undoubtedly, lengthened lives.  More doctors are recommending their patients start on these drugs at younger ages.  For a long time, we have known that a common side effect of cholesterol lowering statin drugs is severe muscle soreness after exercise.  Recent research on animal models has demonstrated that statin medications inhibit the beneficial muscle adaptations that occur with exercise.  If you are taking a statin drug, take the time to read Gretchen Reynolds’s interesting article in The New York Times, “A Fitness Downside to Statin Drugs?”  Over the years, I have found certain exercise modifications help reduce the muscle soreness symptoms in physical therapy and fitness clients who are taking statins.  The following recommendations may work for you.

Delayed onset muscle soreness is more pronounced with two types of training:  eccentric type muscle contractions (the muscle lengthens against resistance) and deceleration activities (landing from a jump, hop, or stride).  I have found that managing eccentric muscle contractions and reducing deceleration activity allows clients taking statins the ability to perform beneficial training with less discomfort.

Manage Eccentric Muscle Contractions

Eccentric contractions (the muscle lengthens against resistance) create more micro trauma to the muscle fibers, and it takes longer to recover from a bout of training that involves more eccentric repetitions.  Controlled pace, bodybuilding type muscle isolation training delivers eccentric loading in an effort to stimulate a hypertrophy response in the muscle.

Performing isometric strength training (no movement of the joints) completely eliminates the eccentric portion of an exercise.  Sled pulling and pushing has no eccentric component and many statin medicated fitness clients say this fairly intense fitness activity is well tolerated.  A suspension trainer works well to preferentially unload the eccentric portion of a squat or lunge movement pattern.  Strength training with resistance tubing creates an accommodated force curve that reduces eccentric loading of the muscles.  At FFAC, we have a Surge 360 that is a concentric only device that works all directions of a push or pull with no eccentric muscle stress.  A good fitness coach can find multiple ways to reduce the eccentric involvement of an exercise activity.

Reduce Impact

Impact activities produce high intensity, eccentric muscle contractions.  Land from a jump off a box and your quadriceps, hamstrings, and gluteal muscles must create a quick, coordinated contraction that slows your interaction with gravity.  Deceleration eccentric exercises create more muscle damage and repeated deceleration events are notorious for creating higher levels of delayed onset muscle soreness.

If you want to perform “cardio exercise,” choose the elliptical, Ski Erg, or one of the many types of bikes.  If you possess the mobility, use a Concept 2 rower.  Stay away from the impact of treadmill running and avoid jumping rope, jumping jacks, and any activity that involves both feet leaving the ground.  Medicine ball throws can be performed with minimal impact and produce an excellent muscular and neurological training response.  Avoid box jumps, Olympic lifts, and any other activity that creates an impact on your body.

Talk to Your Doctor

I have worked with many people who had a discussion with their doctor and a simple alteration of their statin medication resulted in far fewer side effects.  I am always surprised by how often patients are reluctant to report their symptoms of severe muscle soreness to their physician.

So those are the hints that have come from years of my work with physical therapy patients and fitness clients.  Stay off the wheel and stay healthy.

Read the NY Times article here: https://www.nytimes.com/2017/01/04/well/move/a-fitness-downside-to-statin-drugs.html

-Michael S. O’Hara, P.T., OCS, CSCS

Advice From The Experts At Fenton Fitness

Tara Parker-Pope wrote a great article in the October 17, 2016 edition of The New York Times entitled “The 8 Health Habits Experts Say You Need in Your 20s.”  While I agree with some of these recommendations, we at Fenton Fitness and Fenton Physical Therapy have some suggestions of our own.

#5—Get Strong.

Too many people (women in particular) place high priority on being “toned” and, therefore, funnel training time toward aerobic-based cardio activities like jogging, the elliptical, and group aerobics classes.  Any added resistance comes in the way of foam coated dumbbells, weighing less than most purses, for 2-3 sets of 12-20 reps, training primarily muscle endurance.  There are so many problems with this approach, but I will just touch on the most significant.  First, if your goal is to appear “toned,” the best way to get there is to have more muscle and/or less body fat.  The most efficient way to accomplish this goal long term is to build up your strength, so that you can do more work in less time over the coming years and decades.  The more work you can perform, the more calories you will burn, and the easier it will be to keep body fat off.

Secondly, real strength training (when you lift more weight over time) is one of the best tools for maintaining muscle mass, tendon/ligament strength, and bone density.  There is a narrow window in your life, which tends to peak out in your mid to late 20s, when it is significantly easier to build and maintain bone density and accumulate more muscle mass.  These tissues, by and large, need to last you the remaining 6-8 decades of your life so don’t wait to not have them to start thinking about them.

Finally, strength is one of the best tools we have for maintaining a high quality of life and staying out of a nursing home.  It might not be top priority or sound sexy when you are 21, but it will be largely too late when you are 61.

To hear Tom and Barb Doescher’s advice, see the video here: https://youtu.be/ce_n4ZF6HPg

-Jeff Tirrell, CSCS, Pn1

 

To read the article, click on the link below:

http://www.nytimes.com/interactive/2016/10/16/well/live/health-tips-for-your-20s.html?_r=0

 

 

Advice From The Experts At Fenton Fitness

Tara Parker-Pope wrote a great article in the October 17, 2016 edition of The New York Times entitled “The 8 Health Habits Experts Say You Need in Your 20s.”  While I agree with some of these recommendations, we at Fenton Fitness and Fenton Physical Therapy have some suggestions of our own.

#5—Stay Mobile.

We’ve all heard the cliche “use it or lose it,” and when it comes to mobility, nothing applies more.  The human body is incredibly adaptable, and if you don’t regularly take your joints through their full range of motion, the ill begin to lose it.  Look at any infant or toddler and you will notice how mobile they are (though they lack lots of stability).  We all start off with this range of motion but many of us manage to lose it somewhere along the way.  Notice I said mobility and not flexibility.  Mobility requires that you can control your body through these full ranges of motion.  The best way to maintain mobility is to utilize as large a range of motion as possible when doing things like squats, lunges, push ups, pull ups, etc.  Also, try incorporating different rolls, crawls, and get ups to keep things moving and stabilizing properly.

To view a client performing a Turkish Get Up which is great for mobility, click here: https://youtu.be/bQl8P6YuGMw

-Jeff Tirrell, CSCS, Pn1

To read the article, click on the link below:

http://www.nytimes.com/interactive/2016/10/16/well/live/health-tips-for-your-20s.html?_r=0

 

 

The 2017 Australia Open Tennis tournament had an impressive finish.  At the age of 36, Roger Federer became the men’s champion, and 35 year old Serena Williams defeated her 36 year old sister, Venus Williams to become the women’s champion.  In the world of professional tennis, a mid-thirties champion is a rarity and to have it happen in both the men’s and women’s divisions is a sign of things to come.  Rehabilitation and conditioning science have improved the results athletes can achieve in the gym.  Athletes are staying healthier by eating better and training smarter.  Take a look at some other recent examples:

Oksana Chusotivina (photo by Zelda F. Scott)

Tom Brady, 39 years old. The quarterback for the New England Patriots will be leading his team in Superbowl LI.  He is confident he can continue to compete for another five years.

Drew Brees, 38 years old.  The starting quarterback for the New Orleans Saints feels he can play for several more years.

Kristin Armstrong, 43 years old.  Won a gold medal in cycling at the Rio Olympics at the age of 42.  This type of success is amazing in a competition that greatly favors youth.

Dara Torres, 49 years old.  This twelve-time Olympic swimmer medallist competed at 41 years of age and won a silver medal in three events at the 2008 Summer Olympics.

Oksana Chusotivina, 41 years oldOksana is gymnast from Uzbekistan that competed against teenage gymnasts at the Rio Olympics.

Meb Keflezighi, 40 years old.  Competed in the Marathon at the Summer Olympics in Rio.

These performances illustrate how proper training and nutrition can produce a high level of performance in athletes thought to be too old to compete.  We are all going to get older.  It does not mean we are going to get weaker, slower, and more sedentary.

Michael S. O’Hara, PT, OCS, CSCS

Advice From The Experts At Fenton Fitness

Tara Parker-Pope wrote a great article in the October 17, 2016 edition of The New York Times entitled “The 8 Health Habits Experts Say You Need in Your 20s.”  While I agree with some of these recommendations, we at Fenton Fitness and Fenton Physical Therapy have some suggestions of our own.

#4—If it hurts, stop.

 

The presence of pain neurologically alters how you move.  Pain will muck up your neuromuscular system and lead to even greater problems after the pain is gone.  We see this in physical therapy patients all of the time.  The limp persists after the knee pain is gone.  The lower back pain resolves, but the patient will be unable to engage the gluteal muscles or fire the hamstrings.  Exercising while experiencing pain can cause other orthopedic issues that are far worse than the original problem.  Be smart, listen to your body, resolve the pain, and then get back to training.

-Mike O’Hara, Physical Therapist for the last 32 years.  Fitness coach and board certified orthopedic specialist 

To read the article, click on the link below:

http://www.nytimes.com/interactive/2016/10/16/well/live/health-tips-for-your-20s.html?_r=0

 

 

Advice From The Experts At Fenton Fitness

Tara Parker-Pope wrote a great article in the October 17, 2016 edition of The New York Times entitled “The 8 Health Habits Experts Say You Need in Your 20s.”  While I agree with some of these recommendations, we at Fenton Fitness and Fenton Physical Therapy have some suggestions of our own.

#3—Stay consistent in your fitness routine.

consistencyAll the big benefits of exercise occur with long term, habitual performance of an exercise regimen.  Do not take three, four, or six months away from fitness.  These gaps frequently morph into three, four, or six years.  When I talk to older individuals who are in great physical condition, who move and look much younger than their years, they all say the habit of consistency was the big game changer.  Consistency is king- everything else is details.

-Mike O’Hara, Physical Therapist for the last 32 years.  Fitness coach and board certified orthopedic specialist 

To read the article, click on the link below:

http://www.nytimes.com/interactive/2016/10/16/well/live/health-tips-for-your-20s.html?_r=0

Hear what some of our Fenton Fitness members have to say about being consistent: https://youtu.be/RMyhNVOOZ7w

 

Advice from the Experts at Fenton Fitness

Tara Parker-Pope wrote a great article in the October 17, 2016 edition of The New York Times entitled “The 8 Health Habits Experts Say You Need in Your 20s.”  While I agree with some of these recommendations, we at Fenton Fitness and Fenton Physical Therapy have some suggestions of our own.

#2—Throw out your bathroom scale.

shutterstock_214236508Weighing yourself on a daily basis is a counter-productive, and possibly unhealthy, activity.  It does nothing to enhance health and tracking the number on the scale tells you very little about your ability to move, your overall health, or your level of fitness.  Body dysmorphia issues start early and can generate habits that are harmful to your health.

The numbers from the bathroom scale are often misleading.  A great program of exercise will add a few pounds of muscle and subtract a few pounds of fat, so the number on the scale will not move.  The client will be stronger, fitter, have a faster metabolism but still becomes discouraged because the scale numbers have not gone down.  A horrible program of exercise removes equal amounts of muscle and fat.  It produces a weaker body with a suppressed metabolism, but the client is pleased with lower scale numbers.  In many ways, the perseveration on bodyweight numbers sets you up for failure.

-Mike O’Hara, Physical Therapist for the last 32 years.  Fitness coach and board certified orthopedic specialist 

See what advice Fenton Fitness member Bruce Walker has to give here: https://youtu.be/pOH6XQva2wE

To read the article, click on the link below:

http://www.nytimes.com/interactive/2016/10/16/well/live/health-tips-for-your-20s.html?_r=0

Advice From The Experts At Fenton Fitness/Fenton Physical Therapy

Tara Parker-Pope wrote a great article in the October 17, 2016 edition of The New York Times entitled “The 8 Health Habits Experts Say You Need in Your 20s.”  While I agree with some of these recommendations, we at Fenton Fitness and Fenton Physical Therapy have some suggestions of our own.

#1—Don’t do dumb stuff

snapshot-1-1-11-2017-10-09-amThe cumulative injuries you suffer in your twenties echo through a lifetime.  My long and busy career as a physical therapist has taught me that this is true.  The 20 year old with a knee arthroscopy returns as a 32 year old with a ligament reconstruction and then again as a 50 year old knee replacement patient.  Surgery and rehab can only do so much.  Resist participation in the “hold my beer” events that inevitably present themselves in the social lives of 20 year olds.  Think twice before you enter that Gladiator Challenge Race, swing from that rope suspended over a river, or text and drive.  Your sixty-year old self will thank you.

-Mike O’Hara, Physical Therapist for the last 32 years.  Fitness coach and board certified orthopedic specialist 

To read the article, click on the link below:

http://www.nytimes.com/interactive/2016/10/16/well/live/health-tips-for-your-20s.html?

Listen to Mike’s advice: https://youtu.be/8JCtFzj539M

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