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The Wisdom of Frank–Part IV

“Change It Up”

I met my friend Frank when I was 21 years old and working out at a local gym.  Frank was sixty-eight years old and in great condition.  He had been a professional boxer, army fitness instructor, and then a physical education teacher.  Frank was an incredibly well read student of fitness and human performance.  He was stronger, more agile, and fitter than most people in their twenties.  Success leaves footprints, so I was eager to learn from a master.

Frank was big on developing one set of skills for a defined period of time and then switching to performance parameters.  We would work hard on improving strength with squats, cleans, and pull ups for six weeks and then take a break.  The next six weeks would focus on speed and endurance–lots of jump rope, sprinting, and medicine ball throws.  I never got bored and I never got hurt.

The best injury preventative for athletes and fitness enthusiasts is a consistent change in activity.  Look at your training / competition schedule and alter your activity every six to eight weeks.  Better yet, take a week or two away from running, dance, yoga, lifting, baseball, or Zumba.  If you are older or more injury prone, that rest period might need to be stretched out to three weeks.

The popularity of the club system has young athletes playing the same sport year round.  In the clinic, we are treating young athletes with “old person” overuse injuries.  Playing multiple sports is infinitely more beneficial.  Taking layoffs from overused movement patterns and participating in a variety of athletic endeavors gives the body a chance to rebuild and recover.  It is no coincidence that successful professional athletes are the product of multi-sport participation.

Michael S. O’Hara, PT, OCS, CSCS

The Wisdom of Frank–Part III

“Leave Some In The Tank”

I met my friend Frank when I was 21 years old and working out at a local gym.  Frank was sixty-eight years old and in great condition.  He had been a professional boxer, army fitness instructor, and then a physical education teacher.  Frank was an incredibly well read student of fitness and human performance.  He was stronger, more agile, and fitter than most people in their twenties.  Success leaves footprints, so I was eager to learn from a master.

Frank said that it is always better to do too little than to do too much.  A training session should make you feel alive and awake, not beaten up and broken.  Frank recommended exercise sessions that involved about forty minutes of training and ten minutes of what we now call “recovery work”.  He often told me to take it easy, go home, eat well, sleep soundly, and enjoy being young.  “When you get to my age you will thank me.”

The latest trend in fitness is throwing your body into the propeller.  Lying on the floor gasping for air is a badge of honor and a sought after result.  As a physical therapist that treats the byproduct of this training method, I urge caution.  Most young athletes can only train super hard for eight to ten weeks a year.  Older clients have a much more limited recovery capacity and are unable to sustain that level of activity before an injury occurs.  The winner in the life long quest for health and fitness is the contestant with the fewest surgical scars.

Training related injuries are a tragedy.  It is easy to get swept up by the emotions of competition and the desire to excel.  As we age, maintaining an exercise habit that keeps us strong and injury-free is even more important.  I frequently remind myself to dial it down and then I say a silent “Thank You”.

Michael S. O’Hara, PT, OCS, CSCS

Keep your shoulders and spine happy and strong by following Mike O’Hara’s advice in “Pushing Up Performance”.  Video explanation and performance of pushups and their variations included.  Jeff Tirrell discusses the proper performance of pull ups in his article. “Movement You Should Master”. Is your mobility limited?  Try massage sticks or foam rollers with the information provided in “Pain, Pressure, and Pliability”.

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Train your hip adductors and bulletproof your legs by following the advice in Mike O’Hara’s article Adductors Galore.  Video demonstration and explanation included.  Mobilize your upper body by foam rolling.  In Foam Roll T W I, Mike explains the importance of adding foam rolling to your exercise program.

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