Unleash the Power of Water

When you think about plyometric exercises, you likely picture athletes bounding across a field, hopping over cones and hurdles, or jumping on and off plyo boxes. You probably do not visualize or think any of the exercises being performed in a pool. That may soon be changing.

Aquatic plyometrics give athletes the opportunity for an explosive workout with less of the impact. What does this mean? They can work harder for longer, with less risk of injury than on dry land.

One drawback to performing plyometric exercises on dry land is that the impact forces are relatively high. The impact forces or too many foot touches can result in increased muscle soreness and greater risk of injury. Performing plyometrics in water will greatly reduce the impact forces without compromising the strength gain opportunities. The water will not affect the gains because viscosity and drag provide resistance, forcing athletes to work hard through the movements.

What also decreases is the restrictions on the number of foot touches in a given week, because of the lower impact in the water.  The decreases in impact forces are caused by the fluid density and buoyancy of the water. Buoyancy opposes gravity, so in waist-deep water, body weight is supported during the eccentric or loading phase of a lower-body plyometric movement, significantly reducing impact.  Approximately 50% of an individuals’ body weight is supported in waist-deep water.

Because water reduces impact, athletes or individuals with joint, muscle, or tendon pathologies who cannot withstand forces on land can participate in aquatic plyometrics without exacerbating signs or symptoms. For the same reason, aquatic plyometrics can be particularly beneficial for heavier athletes in sports like football or a deconditioned individual.

An aquatic plyo program can also enhance joint awareness and proprioception by providing a sensory awareness that cannot be matched on land. The sensation of water against the skin allows athletes to be more mentally and physically aware of where their body parts are and how they are moving. This is especially true as they are moving through the water since athletes can feel their limbs and body placement during activity.

When an athlete’s performance goal is to develop explosiveness, plyometrics in general are a great tool to help them achieve it. Dry-land plyos have been shown to increase acceleration, power, vertical jump height, and leg strength, all while increasing athletes’ joint awareness and overall proprioception. The same has now been proven with the use of aquatic plyos.

Any power-based movement consists of an eccentric muscle action, an amortization phase, and a concentric contraction. The elastic energy stored during the eccentric action provides the force needed for the concentric portion of the movement. The goal of training with plyometrics is to shorten the amortization phase–to train muscles to more rapidly load and contract. This allows the movement to be completed in a shorter amount of time, thus leading to increased power and explosiveness.

Water offers new and different variables to training that work as a motivational stimulus for athletes and increases the potential to improve performance quickly. Athletes and individuals can become bored with their usual weight room programs, so why not have them jump in for not only a great workout but some fun, too?

By: Rocco Ferraiolo PTA, NASM-CT, SPARQ certified

Reference

By Dr. Michael Miller & Dr. William Holcomb. Michael Miller, EdD, ATC, CSCS, is a Professor and Director of the Post Professional Graduate Athletic Training Program at Western Michigan University. He can be reached at: michael.g.miller@wmich.edu. William Holcomb, PhD, ATC, CSCS*D, FNSCA, is an Associate Professor at the University of Nevada-Las Vegas. He can be reached at: bill.holcomb@unlv.edu.

Take it to the Next Level with Metabolic Training

Looking for a new type of workout or something to just break away from the stale weight room program . . . . Try metabolic training! It is not new, just has been given a different name. In the past you have heard the names interval training or circuit training. All three can be classified in the same family of workouts. These types of workouts have been proven to generate faster results for muscle gain and fat loss.

A quick definition of metabolic training is completing a series of compound exercises with little rest in between exercises in an effort to maximize calorie burn and increase metabolic rate during and after the workout. Yes, that is correct . . .  calorie burn after your workout. This process is called, excess post-exercise oxygen consumption (EPOC), in layman terms, “after burn”. The highest calorie burn is up to three hours and then declining up to 38 hours.

FYI, your metabolism (aka resting metabolic rate – RMR) is how many calories your body burns at rest.

Metabolic Training Uses Large Muscle Groups-Compound exercises are types of exercises that require a maximum amount of effort and energy and cross-over multiple joints, like a Squat with a Press. Sitting down and doing a biceps curl is the exact opposite of high intensity metabolic training.

Metabolic Training is High Intensity-Metabolic training is high intensity form of anaerobic training that leaves you breathless. If you are performing a metabolic workout and you are not breathing hard and sweating, something is wrong. The ideal program should have you lifting as heavy as you can and resting as little as possible between sets.

Metabolic Training Makes You Feel the Burn-A metabolic workout will create a “burn” in your muscles as you are working out. The “burn” or soreness is not as deep a feeling as a bodybuilding program where you focus on one muscle group the entire workout, it’s still significant.

Metabolic Training Benefits

●Improved cardiovascular capacity

Even though metabolic training is not “aerobic” (i.e. going for a jog), some studies have shown anaerobic exercise such as HIIT (High Intensity Interval Training) can cause an increase in V02 max beyond that experienced by exercisers following an aerobic program.

●Improved hormonal profile

Many studies have shown that hormones that promote fat loss, specifically testosterone and HGH, increase as a result of high intensity strength training.  Strength training in general has been shown to help improve hormonal profile, and metabolic training is arguably the most effective type of strength training to produce the most powerful hormonal response.

●Calorie burn

The calorie burn during a workout is approximately 500 calories for a 30 minute workout, but remembers it increases the EPOC, so your metabolic rate rises anywhere between 10% to 25% for up to 48 hours. This equates to hundreds of extra calories, which over the course of a few workouts can become significant.

By: Rocco Ferraiolo PTA, NASM-CPT, SPARQ certified

Treadmill and Elliptical Research

Many people are trying to stick to their new years resolution of losing some of that holiday weight. For those of you looking to exercise at home, Consumer Reports has new treadmill and elliptical ratings for home cardio equipment. If you have plans to buy some home cardio equipment, they rated over 35 treadmills and 18 elliptical machines. Categories that they used to rate these cardio machines are ease of use, user safety, available exercise intensities, correct exercise ergonomics for a variety of exercisers, and sturdiness of construction.  Treadmills were broken into 2 categories folding and nonfolding.

The top non folding treamdill model is the Precor 9.31 which retails for $3500-4000. This model had extremely high ratings in construction, user safety and ergonomics but at a little higher price tag. For a more economical choice easier on the budget, the consumer ratings chose the Sole S77 model which retails around $1900. This model had very similar ratings in all categories except construction. It does however come with a 2 year moving parts warranty and optional extended warranty. A poll showed that less than 3% used their extended warranty and purchasing it probably isn’t worth it.

For those individuals that were looking to save a little space, there were also ratings on folding treadmills. The top 2 models were LifeSpan TR4000i and Smooth 7.35 models which retail for about $1700 and $1600 respectively. Both of these treadmills come with heart rate monitoring, however if this option was not desired the Horizon T202 and NordicTrack C900 are more wallet friendly. Both of these budget friendly treadmills can be found under $1000 and have very similar ratings in ease of use, user safety and exercise intensity settings. One caution when buying a folding treadmill is to test the ease of folding before buying as some are easier to fold than others.

Elliptical training is becoming increasingly popular as it simulates jogging with less pounding on the joints in the legs. Consumer ratings top ranked elliptical is the Octane Fitness Q37ci and Smooth CE3.6 at $3100 and $1300 respectively. The Octane Fitness model had the best rating on ease of use of any elliptical but had similar rankings in all other categories to the Smooth model. Whatever model you choose remember to exercise safely. Monitor your exertion level and slowly increase your resistance and exercise time. If you have any concerns, contact a health professional.

By: Chris Athos, MPT

Body Fat Percentage vs. Body Mass Index

The growing obesity rate in America has helped to raise awareness of the need to monitor body fat percentage.  The process use to be difficult to measure, requiring a professional to use a skin fold caliper or large volume displacement equipment.  However; in today’s high tech world, body fat percentage can be measured with electrical impedance.  This can be as easy as entering your sex, age, and height into a specialized home scale and stepping barefoot on the scale to check your weight.

The American Council on Exercise classifies body fat percentage into 5 categories divided between women and men:

Description                          Women                              Men

Essential Fat                       10-13%                             2-5%

Athletes                             14-20%                            6-13%

Fitness                               21-24%                          14-17%

Average                              25-31%                          18-24%

Obese                                   32%+                             25%+

Body Mass Index is a less accurate measure of body fat based on height and weight.  It does not require any equipment but it is limited by individual body composition and structure.  For instance, a 6 foot 210 lbs. body builder with 7% body fat would fall at the high end of the “overweight” category.  However, for most individuals it is an easy way to check if you have a healthy body weight for your height.  The National Institutes of Health classifies Body Mass Index into four categories:

Underweight – Less than 18.5

Normal weight – 18.5 – 24.9

Overweight – 25 – 29.9

Obese – 30 or greater

A simple Body Mass Index calculator can be found at :

http://www.nhlbisupport.com/bmi/

By:  Steven L. Bernstein PT, OMT

A New Year A New Goal

A new year is here and we all make a conscious effort to start the year with a clean slate. The most common resolution is to eat healthier and exercise. The percent of us that are able to stick with our goal through out the year is low. It is difficult for many of us to continue on a healthy path because the changes do not happen quickly. There are things you can do to help you to be successful.

A suggestion would be to first think about your attitude and what are the benefits of exercises. It will improve the quality of your life, it helps you break away from a stressful day, it will boost your energy and mood. Most people are afraid to begin an exercise program in fear that it may be painful and they will not be able to stick with it. Positive reinforcement from someone whether a friend, partner, or coworker helps you to stay on track. Sharing your diet plan, exercising together, or just discussing your plan or frustration is helpful. At times it is difficult to stay on track and you may hit a bump in the road, but don’t be discouraged or feel you have failed.

It is important to have a detailed plan, it will help your chances of being consistent, whether it is making a decision to go to a fitness center, going for a walk, or riding your bike. Decide on a time of day that will be easiest for you to do. Plan your meals and snacks. It is less difficult to stick with something that is not so complicated, small tasks are much easier to handle. This may make you feel that you have accomplished something.

A good fitness program consists of exercises that work the total body. The human body needs to be stimulated in order to be fit. A cardio workout helps the heart, lungs, and circulatory system and resistive exercises help the function of muscles, bones, and joints.

Even if it has been difficult to get started and you have challenges ahead of you, as Nike says “Just Do It”. You will be much happier in the long run.

By: Rita Zimmerman, LPTA/CLT

Driving with Back Pain

It has been reported that 80 percent of Americans will experience low back pain at some point in their lives.  For those of us who live with back pain, driving can be an activity that brings on discomfort or makes existing pain worse.  While driving is an activity that cannot be avoided, certain steps can be taken to lessen the discomfort associated with prolonged rides in the car.

Degenerative changes at the inter-vertebral disks lead to inflammation and pain with prolonged sitting due to an increase of pressure inside the disk.  Slouch sitting makes this phenomenon worse.  The low back muscles will contract to try to prevent the slouching, but this will cause soreness with the prolonged tightening of the muscles.  Sitting in a car seat with the legs extended promotes a slouched posture which can become more pronounced with the constant bumps and vibrations associated with driving.  Attempt to improve sitting posture in the car by utilizing the lumbar support adjustment in the car seat.  If your car does not have a built in lumbar support, one can be purchased at a local auto shop.  The support will help to keep your posture more upright, alleviating stress on the disks.  Next, pay attention to the bend in your left knee.  By bending the knee, you will take tension off of the hamstrings which can pull the pelvis into the slouched position.  Finally, take breaks from driving on longer road trips.  By stopping and getting out of the car for intermittent walk breaks, you will improve circulation at the low back and prevent inflammation from building.  Try not to wait until pain is present before taking a break.

These tips should help to make your next car trip a little more comfortable.

by: Steven L. Bernstein PT, OMT

Exercise and Osteoporosis

Osteoporosis happens when there is too much bone loss. The human skeleton is made up of 206 bones and without them the human body would not have the ability to sit, stand, or move. Bones are made of two essential minerals calcium and phosphorus. In the center of bones is marrow that produces blood cells. Throughout life the body is constantly losing old bone while making new bone. With age the rate of formation of new bone decreases. By midlife the rate of bone loss increases especially for menopausal women. Osteopenia is determined when a bone density test is low, but not low enough to have Osteoporosis. It is possible for someone to never have had normal bone density based on genetics, size, or certain diseases. It is only after a second bone density test when it will be determine whether or not the body is actually losing bone.

If someone has been told that their bone density test is low it is time to take the necessary steps to improve your bone health. Avoiding excessive alcohol and not smoking is recommended. Eating healthy and limiting the amount of caffeine is also important for healthy bones. Calcium in the amount of 1,000 to 1,200 mg and Vitamin D between 400-2,000 IU’s is the recommended amount. Supplements should be taken as directed by a health care provider.

Exercise is a key ingredient for keeping bones strong and healthy. Starting an exercise program can increase your muscle strength, improve your balance and helps avoid falls. Bones get stronger and harder when you challenge them by impact. There are two types of exercises that are beneficial for building bone and improving bone density. These are weight-bearing exercises and muscle strengthening exercises. Weight bearing exercises are exercises that you perform against gravity when you are upright. They can be high or low impact activities. High impact exercises should not be perform by someone who has been diagnosed with osteoporosis and are at high risk for fractures. Low impact exercises would be more suitable. Physical activity will help improve and maintain good posture to limit the amount of kyphosis. One of the most important things about body mechanics and posture is alignment. Alignment refers to how the head, shoulders, spine, hips, knees and ankles relate and line up with each other. Proper alignment of the body puts less stress on the spine and helps you have good posture.

Dancing, jogging/running, tennis, hiking, jump roping are examples of high impact activities. Elliptical, stair master, walking on treadmill or outside would be examples of low impact exercises. Strengthening exercises can be done by lifting weight, using resistance bands, weight machines or using your own body weight. Yoga and Pilates can help improve balance, strength, and flexibility. Other activities that are good for bone health are swimming, bicycling indoors/outdoors, water aerobics, deep water walking, and stretching exercises. Someone with osteoporosis should be instructed by a knowledgeable provider, since some positions may not be safe to perform. Forward head posture, bending forward from the waist, twisting to the point of strain, anything that causes you to reach too far, are examples of unsafe movements for someone with osteoporosis. Sit ups should be avoided when you have osteoporosis.

It’s never too late to start exercising. It is important at a young age to begin instilling health habits that will keep bones healthy throughout your life time. Exercise creates a sense of well-being.

by: Rita Zimmermann, LPTA/CLT

 

It’s A Small World After All…A Tale of Three Hippies

It was the best of times (recall when we did what we wanted without being told NO by our bodies?); it is the worst of times. Okay, it isn’t the worst, but when our bodies start dictating what we can and can’t do, it seems the worst. Something must be done!

On April 13th, I had an appointment with orthopedist, Dr. Gregory Martin (Performance Orthopedics of the Palm Beaches, Boynton Beach) to discuss my ever aching hips.

On April 14th, Lana Mayer met with Dr. Martin about her medical condition. On May  6th, Maxine Herold met with Dr. Martin to discuss her hip problem. Little did we know  that we would become the medical talk of Bellaggio.

Word spreads fast in Bellagio. At the Memorial Day dance, I heard about two other people who were having hip replacement surgery the following week. That didn’t mean much to me as many people are having one procedure or another at one time or another. Six degrees of separation doesn’t exist here.  It’s more like one degree (Okay, maybe two).  Everyone knows someone who’s having a procedure and, if they don’t, they know someone who knows someone who…etc.

Lana and Maxine know each other from tennis. I “knew” the ladies, but didn’t really “know” them until we met at a pre-surgery prep and workshop on June 1st. It was then that the three of us realized the coincidence in having all our surgeries set for June 6th: Maxine’s at 5:30 am, mine at 6:30 am and Lana’s at 9:30 am.  Each surgery took about an hour after which we were settled into our luxurious private rooms at JFK. It’s private if you disregard all the medical staff that come in-uninvited-at all hours of the day and night. If you want a good night’s sleep, stay away from hospitals.

On day two, we passed each other in the halls as we began our physical therapy. Considering that we had major the day before, we were getting around pretty well albeit with the help of a physical therapist and lots of, at least in my case, drugs.  We would visit each others’ rooms even though it was against regulations (something about infectious diseases). Lana and Maxine were discharged on day three, me on day four (maybe I had better insurance coverage).

Lana and I had the same visiting nurse, Linda, and “physical therapist”, Fernando (I promised both that I would mention their names). Linda administered my daily injection (I’m a “wuss” and couldn’t and wouldn’t do it myself) and Fernando began what would be weeks of physical therapy. We called each other to monitor our progress and met every two weeks at the cafe to visualize our progress. Considering what we went through, we were doing pretty well.

 Our PT continued at the Fitness Center with Bellaggio’s own “physical terrorist,”  Kathleen. The three of us were often seen in the pool doing our exercises together. We  would encourage each other to keep going and, quite frankly, working out together made  it more like fun than work.

So here we are, ten weeks removed from our surgeries. Maxine and Lana hope to be  back  on the tennis courts soon, and me…back to feeling 65 again. On the lighter side,  you have    to experience an official TSA patdown. What a thrill!! Are you a candidate for  hip  replacement surgery? Want some advice or encouragement? Talk to us:  The Three  Hippies  of Bellaggio!

Featured  in the Ballagio Newsletter                                                                                                                                                                                  Written by: Jeff Robins

All Carbohydrates Are Not Created Equal

All foods are broken down into a category of macronutrients that includes protein, fat, and carbohydrate.  Some of the latest diet fads place an emphasis on eliminating or overloading on each of these types of food; however, a well-balanced diet needs to contain some of all the macronutrients, as well as vitamins and minerals.

Most people are aware that there is a difference between simple carbohydrates (sugars) and complex carbohydrates with regards to how long each will supply your body with energy.  The simple carbs will give you a quick energy burst, but will not last very long,  whereas complex carbs will supply you with a longer lasting energy source for prolonged activity.

The reason why certain carbs act quicker than others deals with how quickly they are absorbed into your bloodstream through digestion.  This rate of absorption is referred to as the Glycemic Index.  Carbs with a high glycemic index such as high fructose corn syrup are absorbed very rapidly, while carbs with a low glycemic index such as sweet potato have a slower absorption rate.  Once these carbohydrates enter your blood stream, the body will either use them for energy, or store them for later use as glycogen.  If excess carbohydrate is present it will be stored as fat.  Foods with a higher glycemic index tend to create a larger insulin response, which is responsible for conversion of carbohydrate to fat.

Maintaining a stable blood sugar level and insulin response has been shown to help prevent coronary artery disease and Diabetes.  It is also the best way to prevent fluctuations in energy levels in between meals.  For a complete listing of the glycemic index of all foods visit: http://www.glycemicedge.com/glycemic-index-chart/

by: Steven L. Bernstein, PT, OMT

Foam Roller Exercises to Prevent Injuries

As an athlete, trainer, therapist, and someone who loves to train, one of the worst fears and frustrations is getting injured.  It is an experience that no wants to go through, but unfortunately it can happen to any active individual and athlete.

Foam roller exercises can be a big factor in preventing minor soft tissue traumas/injuries. Athletes are prone to muscular imbalances or deficiencies that can cause pain in shins, calves, quadriceps, and other lower extremity muscles.  A foam roller can be used for deep muscle massage, which will relax the muscles and will release the tension and possibly any adhesions that occur. Just like rolling pizza dough!  And a foam roller can be used for the upper extremities as well!!!

There are five basic foam roller techniques that the novice may start with:

Quadriceps: Lie over the foam roller with the muscle resting on it. Start from above the knee. Support your weight on your arms with elbows straight. Roll forward and backward along the thigh until you find a tender spot. Hold for 10 -20 seconds. Continue to roll along the muscle, finding tender spots and repeat the 10 -20 second holds.

IT Bands (lateral thigh): Lie on the roller with the top leg bent and positioned in front of you. Start just below you hip bone and roll all the way down to the just above the knee. Go up and down slowly.  This is usually the most tender region to roll and may have a pain associated. Repeat on both thighs.

Glutes (or buttocks): Sit on the foam roller with knees bent and feet flat. Cross one ankle over the opposite knee. Then lean to the side of the crossed leg. Roll front and back, until you find a tight spot. Hold it for 10 -20 seconds, than continue the exercise until you find another spot. Repeat on both sides.

Hamstrings (back of the thigh): Sitting on the roller (just above the knee back of the knee), support your body on extended arms. Begin rolling from the top of the knee to the glutes. Rotate the leg in and out. When you find a tender spot, hold for 10 -20 seconds.

Calves: Place the back of your ankle on the roller. Support your body on extended arms. Roll from the back of the ankle to below the knee. When you find a tender spot, hold for 10 -20 seconds. Continue to roll searching for tender spots. Move the ankle in and out.

*For greater pressure perform each of these with one leg at a time or use a denser roll.

*Each body part can be worked on for approximately 2 minutes.

If you want to get the best out of your foam rolling exercises, consider these helpful tips:

• If you suffer from any vascular illness, heart problem or chronic pain, consult your physician before starting any physical activity.
• Perform these techniques before or after a workout, and prior to stretching after a workout.
• Avoid rolling over joints and  bony prominences.
• These techniques will seem like a core workout as well. Positioning may be difficult at first.

No matter how tired you are after a workout, make time for these techniques-you will feel an improvement in performance and recovery.

By: Rocco Ferraiolo PTA, NASM-CPT, SPARQ certified