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Embrace The Hate

Being Comfortable With Being Uncomfortable

“I hate this one.”

“This exercise never gets easier.”

“I do this but I hate this.”

“You like to see me struggle”

These are all common statements from fitness clients and physical therapy patients.  They have complaints about certain exercise activities that are difficult, unsteady, aggravating, and just plain annoying.  The activities that provoke these responses usually involve getting up and down off the ground, single leg biased training, carrying a weight, and / or pushing a sled.

These comments are usually followed by—

“..but I know they are helping.”

“I don’t have that pain anymore.”

“My legs are so much stronger.”

“I hiked in the mountains with my grandchildren.”

To make progress in rehab and fitness, you need to get comfortable with being uncomfortable.  If your fitness regimen involves scented candles, soothing music, and nothing that makes you uneasy, then I doubt it has much value.  Training challenges that restore movement skills, improve strength, and add muscle mass will create some discomfort.  Developing the mindset that embraces the challenge makes all the difference.

Michael S. O’Hara, PT, OCS, CSCS

Muscle Preservation and Fat Loss

NY Times on Fat Loss

One of the adverse effects of diets is the loss of muscle that accompanies a reduction of body fat.  Muscle is the metabolic engine, injury preventative armor, and longevity enhancing elixir of human biology.  Gretchen Reynolds of the New York Times has written an enlightening *article on the best method of losing body fat while holding onto valuable muscle.  The recent research reveals that a program of strength training produces optimal fat loss with significantly less muscle wasting.  Long slow distance exercise combined with caloric restriction accelerates muscle loss.  Your choice of exercise activity can have a profound impact on your physical performance and health.  Read the NY Times article here: https://www.nytimes.com/2017/11/15/well/move/to-maintain-muscle-and-lose-fat-as-you-age-add-weights.html?_r=0.

After the age of 25, the average American gains a pound of fat and loses a ½ pound of muscle every year.  If no action in taken to reverse this trend, the average American will have gained 25-30 pounds of fat and shed 12-15 pounds of muscle by the time they reach 55 years of age.  This 55 year old will stand on the scale 12 to 18 pounds heavier, but the true alteration in body composition is far more dramatic.

America does not have “an obesity epidemic”, it has a “muscle atrophy epidemic”.  We are not so much over fat as we are under muscled.  The simplistic notion of “losing weight” fails to improve health because it accelerates muscle loss.  Middle age muscle loss is the catalyst for many of the illnesses that plague us later in life.

Michael S. O’Hara, PT, OCS, CSCS

*To Maintain Muscle and Lose Fat as Your Age, Add Weights, Gretchen Reynolds, New York Times, November 15, 2017

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

The Wisdom of Frank Part II

“Keep Your Legs In The Game”

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 would work through some stretches, warm up and start in on the jump rope.  He was amazing with the rope.  Frank said an athlete was “nothing without his legs”.  “Power comes from the ground” and strong arms were useless without legs that could react.  He told me that keeping the “pop in your hop” was critical to successful aging.

Recent research on lower extremity power production and aging has proven Frank correct.  As we age, we lose lower extremity power nearly twice as fast as we lose strength.  Power production is what keeps us competitive on the field of play and safe during our daily tasks.  The current area of interest in exercise science has been the “discovery” of the benefits of lower extremity power training with older clients.  One of the best books on this subject is Bending the Aging Curve, by Dr. Joseph Signorile.  I read this book in 2011 and thought to myself, I heard all of this from Frank in 1979.

Michael S. O’Hara, P.T., OCS, CSCS

The Wisdom of Frank

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’s biggest lesson was that no matter how busy, over worked, and over scheduled you were, there was no excuse not to perform some type of exercise.  The crucial component of lifelong fitness is consistency.  You can slow down but never stop.  Do something, even if it is only ten minutes–every day.  As Frank traveled through his eighties, he performed twenty minute sessions of mobility work and some calisthenics on a daily basis.

A recent *article by Gretchen Reynolds in the New York Times reinforces this lesson.  Older athletes that maintain the lifelong fitness habit have remarkable fitness assessment scores.  Many have posted VO2 max tests that make researchers rethink the present expectations for testing standards.

*Age Like a Former Athlete, Gretchen Reynolds, New York Times, August 23, 2107.

View the NY Times Article here: https://www.nytimes.com/2017/08/23/well/move/age-like-a-former-athlete.html?_r=0

Michael S. O’Hara, PT, OCS, CSCS

 

Get Sweaty and Get Smarter

The big benefit of a consistent program of exercise is the impact it has on the nervous system.  Muscle strength, flexibility, fat loss, and greater endurance are the happy side effects.  Immersion in a fitness program keeps the brain healthy and receptive to learning.

Anyone concerned with optimizing brain health needs to read Spark, by Dr John Ratey.  In this book, he discusses how brain function is enhanced by the habit of exercise.  Over the last nine years, more research has documented the positive effects of exercise on brain health and learning.  Read the recent *article from the New York Times on how we learn language more readily if we exercise.

* How Exercise Could Help You Learn a New Language, Gretchen Reynolds, New York Times, August 16, 2017

View the article here: https://www.nytimes.com/2017/08/16/well/move/how-exercise-could-help-you-learn-a-new-language.html?_r=0

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.

Download Here

Movement You Should Master

Push Ups

Modern medicine is keeping us alive longer, so now we need to put some effort into staying lively longer.  Mastering specific movements will improve our quality of life and help us stay independent and injury-free. I have come up with several exercises you can use to make yourself stronger, more durable, and develop a healthier, more functional body.  An exercise that requires no equipment and has bountiful benefits is the Push Up.

Push Ups

Push ups strengthen the pecs, deltoids, triceps.  They also allow free movement of the shoulder blades (unlike the bench press) and build stability in the core if done properly.  There is no need to get overly fancy with these.  If you can’t do a true push up with your chest touching the ground and your core locked in, start by elevating your hands instead of resorting to “girl” push ups on your knees.  Guys should try to work up to 3 sets of 20 reps at least a couple of times/week.  Women should strive for at least 10 reps but by no means need to stop there.  Watch the video and give it a try: https://youtu.be/7oQ-_J8FjEU

-Jeff Tirrell, CSCS, Pn1

Movement You Should Master

Deadlifts

Modern medicine is keeping us alive longer, so now we need to put some effort into staying lively longer.  Mastering specific movements will improve our quality of life and help us stay independent and injury-free. I have come up with several exercises you can use to make yourself stronger, more durable, and develop a healthier, more functional body.  An exercise that I have found to be essential for overall strength is the Deadlift.

Deadlifts

At some point in your week, you will need to pick something up off the ground.  If you have ever moved furniture or loaded your push mower into the back of your car for repairs, you have seen the value in this task.

Deadlifts are an amazing exercise to work the quads, calves, hamstrings, glutes, core, and entire back all the way up to the traps and forearms.  As useful as deadlifts are, they are also one of the most butchered exercises in the gym.  I would highly recommend the help of a skilled professional and/or a mirror before implementing this movement into your routine.  I find that for the general fitness population, 2-3 deadlift variations are all you need for the bulk of your training.  Watch the video and give them a try:

1) One Leg Romanian Deadlift (mimics picking up smaller items around the house or yard; minimizes shear forces on the spine)

2) Hex Bar Deadlifts (great for maximal strength and the occasion when you have to pick up something really heavy) Note: This version offers virtually all of the benefits of a barbell deadlift with slightly more freedom for individual anatomical differences and slightly lower shear forces on your spine.

View video of deadlifts: https://youtu.be/CRbbXOMSeww

-Jeff Tirrell, CSCS, Pn1

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