Hang Up and Drive
While on a recent trip out of town, I witnessed a young man plow his car into the back of a delivery truck. The young man was gazing down at his mobile phone and failed to stop when the truck in front of him stopped for a school bus. The airbag did its job and the driver appeared to be unscathed. The passengers in the back seat of his car did not fair as well and both were taken away in an ambulance.
The technology exists to turn off a mobile phone if it is moving in a car. The most dangerous thing the average American does in their day is travel in a car. Mobile phone use makes car travel dramatically more dangerous. Educational campaigns and fines have not reduced mobile phone use by drivers. Many people will never be able to control their impulsive addiction to the mobile phone. Locking out cell phones while the car is moving is the only answer.
Physical therapist clean up the physical damage created by drivers distracted by their cell phones. Auto accidents often create pain and performance problems that never fully resolve. Blocking the mobile phone while traveling in a car may have the unintended consequence of restoring the lost art of conversation–you remember talking, don’t you? While cruising along on this brief bit of magic we call life, you do not want the final sound you hear to be the ring from your cell phone.
Michael S. O’Hara, PT, OCS, CSCS
Aging Muscles and Exercise
Fast Reaction and Helpful Hormones
New technology has produced some surprising information on the cellular response of muscle to various types of exercise. Super blood analyzers and computers have enabled scientists to monitor gene expression and hormonal release in muscle cells during and after sessions of exercise. The information from this research is revolutionizing our understanding of optimal exercise prescription for health and longevity. It appears that older individuals derive the most beneficial muscle cell response with fairly intense interval training sessions. Please take the time to read Gretchen Reynolds article in the New York Times, The Best Exercise for Aging Muscles.
Dr. Martin Gibala, a professor at the kinesiology department at McMaster University in Hamilton, Ontario recently released an outstanding book, The One Minute Workout. Dr. Gibala explains the science behind high intensity interval training (HIIT) and why it is safe and effective for older fitness participants.
Skeletal muscles produce beneficial biochemicals called myokines that stimulate a response in cells throughout the body. Myokines are a fairly new scientific discovery and we have only recently begun to understand their remarkable effect on human physiology. Myokines enhance blood vessel development, promote beneficial hormone levels, stimulate greater mitochondria production, and improve the metabolism of fat. In the older individual, myokine levels are enhanced with strength training and high intensity interval training.
The best method of creating more of the beneficial myokine biochemistry is to consistently perform some progressive resistance training followed by a brief but intense interval training session. This regimen of training is similar to that of track athletes involved in sprinting. These athletes have high levels of muscle mass and very low body fat levels.
Michael S. O’Hara, PT, OCS, CSCS
Read the NY Times article here: https://www.nytimes.com/2017/03/23/well/move/the-best-exercise-for-aging-muscles.html