Bad Man Break
Men Need To Be More Aware Of Bone Density
Allen was getting out of his fishing boat when he twisted his left leg and fractured two bones in his ankle. Six weeks after ankle surgery, he landed in our clinic with considerable pain and a very limited lifestyle. Allen reported lower back pain that he attributed to his limping and use of the boot on his left leg. On recommendation from his physical therapist, Allen had further medical assessment of his lower back pain. An x- ray of his lumbar spine revealed two lumbar vertebrae fractures.
On a recent vacation, Mike went on a horseback ride with his grandchildren. During the ride, he developed pain in his upper back that “took his breath away”. A visit to the emergency room with what he thought was a cardiac issue revealed a three-level compression fracture in his thoracic spine. Further assessment showed significant osteoporosis in his hips, pelvis, and lumbar regions. Allen started on some bone rebuilding medications and physical therapy. It took over four months to fully recover from this injury.
Randy was working on his garden and fell onto the lawn. He had right hip pain and was unable to stand. His wife called the ambulance and he was diagnosed with a hip fracture. Four days after the surgery to repair his hip, he suffered an embolism and at the age of seventy-one, he passed away.
All three of these older guys had testing that revealed a significant loss of bone density. Unfortunately, the tests occurred after and not before injury onset. We are getting better at keeping men alive longer–less smoking and better medications. As men get older, the need to monitor bone density becomes a crucial aspect of healthy aging. Men need fewer commercials for the latest in testosterone replacement and ED medication and more awareness of how brittle their bones can become.
The general public views osteoporosis as a “women’s health issue”, but management of osteoporosis is just as important for men. Although men are less likely than women to sustain an osteoporosis related fracture, they are much more likely to become permanently disabled or die from the fracture. Since 2008, the rate of osteoporosis related hip fracture in the American male population is going up at an alarming rate.
Osteoporosis is a silent disease. Most people do not realize they have a problem until something breaks and they are in the middle of a medical crisis. Even after a fracture, many physical therapy patients are reluctant to follow up with a bone density screening. Being proactive is the only method of managing osteoporosis.
We know that individuals that participate in consistent resistance training exercises are more likely to have better bone density. Just like muscle, bone is a living thing that grows stronger in response to the force that is placed upon it. The best bone building exercise activities produce a stimulus through your skeleton. Bone building exercises are easy to understand, but they do require more effort than swallowing a pill or having an injection. Everyone can perform some form of bone reinforcing exercise. Proper exercise prescription and consistent progression can work wonders. See the trainers and physical therapists at Fenton Fitness.
Jane Brody of the New York Times wrote a helpful *article on bone density testing. It covers the latest medical guidelines for testing and the when and why of testing for both men and women.
Michael S. O’Hara, P.T., OCS, CSCS
*New York Times, July 16, 2018, Jane Brody, When to Get Your Bone Density (View Article:here)
Training For Less Fat, More Muscle
How To Induce A Growth Hormone Response
Human growth hormone (hGH) has been a newsmaker because of athletes’ illicit use of synthetic versions of this hormone to help them perform better on the baseball diamond, football field, or bicycle race. Bodybuilders inject synthetic hGH to help sink bodyfat levels to single digits, all the while maintaining optimal muscle mass. The last ten years of exercise science has shown what type of fitness activities induce the greatest natural growth hormone response. Specific exercise and recovery activities have a positive effect on our body’s daily hGH production.
Human growth hormone (hGH) is secreted in a pulsatile fashion throughout the day. A number of physiological stimuli can initiate hGH release, the most powerful of which are sleep and exercise. Human growth hormone has many varied roles throughout your life. For adult athletes and fitness clients, hGH helps increase fat metabolism–you get leaner, enhance muscle recovery from challenging exercise or injury, you stay stronger, and produce a healthier body composition as you age.
Resistance training produces a significant exercise-induced growth hormone response (EIGR) that can last for 24 to 36 hours. The response is greatest with full body training sessions that involve multi joint lifts and carries. EIGR is not limited to traditional barbell or dumbbell training, but is also produced with the performance of bodyweight resistance training. The post training hGH response gets better as the trainees became more proficient (gets stronger) with strength training.
The exact mechanism that causes EIGR with anaerobic exercise is not known, but it appears to be related to higher lactic acid levels in the blood. The activities that produce the greatest EIGR are high intensity exercise intervals lasting at least 30 seconds. The researchers’ current recommendations for optimal EIGR are six to eight 30 second intervals of high intensity activity. Bicycle sprints have been the most commonly used exercise modality in research studies, but other activities can be used as long as your joints and muscles can tolerate the stress. Treadmill, stairclimber, rower, as well as track sprints and hill runs are good interval training choices.
Human growth hormone is released in response to our natural circadian rhythms. If your sleep-wake cycle is disturbed, the cyclical release of hGH is blunted. Maintaining good sleep hygiene is important for optimal hGH production. Avoid stimulants such as caffeine and alcohol before retiring to sleep. Falling asleep and waking at consistent times creates more consistent hGH blood levels. Just a few nights of interrupted or decreased sleep duration have been shown to reduce fat metabolism, slow muscle recovery, reduce insulin sensitivity, and decrease hGH levels.
Natural HGH Production Activity
Inducing optimal human growth hormone production is easy: Get adequate and consistent sleep. Every week, perform two or three high intensity interval style training sessions for six to eight sets of 30 seconds duration. Two or three times a week perform a full body strength training program made up of full body multi joint exercises.
Michael S. O’Hara, PT, OCS, CSCS
Learn how to keep your spinal stabilizers strong by performing side planks. Mike O’Hara explains this in his article, “Learning to Lean”, and includes video demonstration and explanation of the importance keeping your stabilizers strong to stand up to the demands of daily life. It’s time for another Fenton Fitness Love Your Jeans Challenge–see page 3 for more information. In his article, “The Periodization of Nutrition”, Jeff Tirrell gives tips on optimizing dietary intake.
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