Many individuals who undergo Total Knee Replacements (TKR’s) struggle to gain maximum flexion of 130-135 degrees. Many just are unable to go through the window of pain that is in front of them when they undergo Physical Therapy (PT). I talked to many people who are unable to ride a bicycle at all after 6…
Health and fitness-related research has consistently sought to connect, or identify, benefits of exercise in older adults. According to the American College of Sports Medicine physical aptitude is related to health through 5 basic components: body composition, aerobic fitness, strength, local muscular endurance, and flexibility. Among these, strength and flexibility are important variables of physical…
Balance training has been demonstrated to be effective in improving balance and decreasing falls in cognitively intact older adults. It has been confirmed in many clinical studies over the last decade that Balance Training (BT) is a very effective means to improve both functional and sport performance-related balance tasks over a relatively short period of…
Older people who have never taken part in sustained exercise programs have the same ability to build muscle mass as highly trained master athletes of a similar age, according to new research at the University of Birmingham. Published in Frontiers in Physiology, researchers in the University of Birmingham’s School of Sport and Exercise Science compared muscle-building…
The loss of lean muscle mass occurring with advancing age is termed sarcopenia. This condition often leads to a concomitant loss of strength, increased frailty and risk of falls and an overall loss of functional independence in older adults.. Muscle protein balance is a dynamic process and is the difference between the body’s ability to make muscle protein…
In this video I demonstrate an excellent basic in-home exercise you can do to strengthen the core.
There are two types of barbells used to perform deadlifts; the straight bar and the Hex Bar (or Trap Bar). I prefer the use of the Hex Bar when Core Training clients. Studies have shown that the design of the Hax Bar increases the resistance forces of the hamstrings in the concentric phase (the lift)…
When we talk about stretching, there are a few different types. In this post, I want to talk about Static Stretching. 1.) Static Stretching is used to correct existing muscle imbalances and lengthen overactive or tight muscle tissue. It is the process of taking a muscle to the point of tension and holding that position…
This recently published study supports the idea that Interval Training (in this case walking) improves overall fitness in the senior population. This is a study out of Japan. The use of a fitness tracker makes this easier to perform more accurately, and walking is also so time-efficient. You can put your shoes on and go…
If you are a runner, particularly one that trains for long-distance this is a very interesting read for you. Cyclists as well. Supplementation of Magnesium 500mg/day for 7 days prior to a 10k mostly downhill event reduced muscle soreness. Most of us could use additional Magnesium as getting enough from our diets usually doesn’t cut…
