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Weight Loss and Body Fat Reduction |
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Toning, Bodybuilding,
Body Shaping, Gaining Strength |
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Flexibility and Balance |
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Cardiovascular
Conditioning for Heart Health and Endurance |
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Sports Injury Rehabilitation |
• Introduction
• Shoulder - Rotator Cuff, Bursitis, Dislocation, Sprain
• Back - Low Back Pain, Ruptured Disk, Sprain, Strain
• Knee - ACL, Bursitis, Meniscal Tear, Dislocation, Sprain
• Elbow - Tennis Elbow, Bursitis, Dislocation, Sprain, Tendinitis
• Wrist - Carpal Tunnel Syndrome, Dislocation, Sprain, Tenosynovitis
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Work with Special Populations |
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Weight Loss and Body Fat Reduction |
We prefer you to think in terms of "fat loss" instead of "weight loss."
The aim of getting in shape is how you look and how healthy you are. The
goal should be to get leaner. This means changing your body composition so
that you have less fat and more muscle. Since muscle weighs more than fat
per cubic measurement, absolute weight loss should not be the sole measure
of your success. The important results should be how your body looks, how
your clothes fit and how you feel. A visible six pack of abs is only
accomplished by both building the abdominal muscles and shedding the fat
that covers them up.
Calories
The basis for losing body fat is using more calories (an energy value of
food), in daily metabolism, activity and exercise than you take in through
eating and drinking. It takes about 3500 calories above those utilized to
gain one pound of fat. The reverse is also the case. Using up 3500 calories
above those taken into your body will cause a reduction of one pound of fat.
Therefore, to effectively lose fat, the bottom line is to restrict your
calorie intake and increase your calorie output.
High Protein - Low Carbohydrate Diet
Our personal fitness trainers will work with you on a diet and nutritional plan that will
give you just the right amount of calories to accomplish this. The diet
will consist of foods that deliver you the proper nutrients so that you will
get healthier and more energetic and be able to shape your body effectively
through muscle toning or building while losing fat. High protein, low
carbohydrate, moderate-low fat diets with plenty of vegetables taken in
several frequent meals throughout the day are generally recommended to
accomplish this.
Burning Fat Through Aerobic Exercise
The diet itself helps to increase your calorie burning by boosting your
metabolism, a process further enhanced as you gain more lean muscle. In
addition our fitness trainers work with you on an aerobic exercise program to burn
fat and increase your metabolic rate. This is done either on equipment such
as stairmaster, stationary bicycle, treadmill or elliptical machine or by
jogging outdoors. The aim is to sustain the aerobic activity for a minimum
of 40 minutes at a time at a moderate intensity of 50 percent to 70 percent
of your max heart rate. A personal fitness trainer will help you establish this
intensity level and a program of working toward your goal in increments
suitable to your current fitness level.
Your diet and aerobic programs will be the cornerstones of your fat loss
plan. They are created by your fitness trainer only with you in mind and based on
your current condition, goals, your schedule, lifestyle and simply, what
will work FOR YOU.
Spot Reduction of Fat
You must remember when embarking upon a fat loss campaign that spot
reduction of fat is not possible. Your body gains and loses fat by way of
its unique genetic programming. Unfortunately experience and research shows
that the first-acquired, and usually largest, fat deposit areas are the last
places that our bodies loose fat. So if your holding a lot of fat in your
mid-section or in your thighs, that will likely be the last place you loose
it. But don't despair, you WILL lose it. Sticking with it is the ticket.
To help you do this, your personal fitness trainer also provides motivation and
creates a structured program that helps anchor you through a sustained effort.
Obesity
The number of Americans who are profoundly over-fat, or obese, is on the
rise. This affliction/disease, affects about 50 million people in this
country. Health risks arising from obesity include, heart disease, stroke,
high blood pressure, gallbladder disease, and prostate, colon and breast
cancer. Obese individuals often suffer both social isolation and
institutional discrimination. The market is flooded with weight loss pills
and products aimed at this population. Some of these items work, often
negligibly, but most do not.
The fight against fat is not an easy one, especially for chronically affected
people. It is a long, tough battle. There is no question that the
development of a new healthy eating and fitness lifestyle is immensely
helpful in winning this fight. Our personal fitness trainers have a great deal of
experience working with people in this group. If necessary we interface with
a client's physician and/or therapist to construct a program centered around
restructuring lifestyle while helping to provide the necessary impetus
for its success.
Additional Reading and Resources:
The Physiology of
Weight Change
Changing Your Fat-Burning Chemistry
Fat-Burning: Getting down to the basics
Weight Loss by ExRx
Fat Loss and Weight Training
Myths by ExRx
Weight Loss Abstracts-Resources from ExRx
Study on Protein vs Carbohydrate in Fat Reduced Diet for the Treatment of Obesity
Body Composition: For Health, Fitness and Sport
Fish Oils and Diet/Weight Control
Weight Loss Nutrition and Exercise
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Toning, Bodybuilding, Body Shaping, Gaining Strength |
Toning
and Building Muscle
A client will often specify to a fitness trainer whether he or she wants
to "tone" or to "build" muscle. Usually, but not always, women
want to "tone," while men want to "build." Each person seems
to have a pretty good idea of what kind of physique she or he
wants.
Toning and building muscle, however, are basically the same
physiologic process differing mainly in degree.
In the context of the body's normal functioning, "muscle tone"
simply means that the muscle fibers are being stimulated by
the central nervous system. But in common use, the designation
"toned" pertains to the appearance of a musculature that is
hard, as opposed to flaccid , and noticeable, but not overly
so. In this respect a toned body implies a lean body, one low
in body fat and showing some muscle definition and shape. By
"building" muscle it is usually meant, getting as much muscle
as possible up to and including the bodybuilder's look.
As we stated earlier, however, the same basic physical process
is necessary whether you want to tone or build muscle or whether
you want to shape particular body parts or increase strength.
To achieve any of these goals involves progressive resistance
training.
Progressive Resistance Training
This type of training employs short duration exercises using
resistance (free weights, machines, cables, bands, bodyweight)
until the muscle or muscle group is fatigued. In each subsequent
workout session, the intensity is increased slightly either
by trying to sustain the exercise longer, by decreasing the
rest time between sets, or by increasing the resistance.
Gradually your muscles grow and become stronger
as they adapt to increased challenges. This process continues
throughout your workout program.
The progressive resistance training method has been successfully
used and developed over decades by bodybuilders, weightlifters,
and athletes generally. It produces a steady gain in muscle size
and strength while lowering the risk of injury. Our personal fitness trainers
all employ this training method. They will start you off with resistance
commensurate with your current level of fitness and know just how much
to intensify the workouts with each session, based upon your progress.
Weight Training
Since most resistance training involves weights, it is also
called weight training. (This type of training fits into the
general category of anaerobic exercise because the muscle movement
doesn't rely on the utilization of oxygen for fuel.) Weight
training is used not only for toning and bodybuilding, but also
for sport-specific training (most obviously for the sports of
weightlifting and powerlifting), and for injury rehabilitation.
Each of these endeavors applies weight training in a different
way.
Overload, Stress Adaptation and Hypertrophy
To change the physique, weight training is used to effectuate
a specific result in the "look" of the body through muscular
development. The process of muscle growth , also referred to
as hypertrophy, occurs when the muscle is forced to move a resistance
(or weight) that is greater than the muscle is accustomed to
moving. This is called "overloading" the muscle. When this occurs,
the muscle adapts by getting bigger and stronger. This is called
"stress adaptation" or adapting to a stress caused by the overload.
This overload causes muscle fibers to wear down one by one through
the occurrence of tiny micro-tears and the build up of lactic
acid, a fuel by-product. When all or most of the muscle fibers
are worn out, the muscle is unable to continue moving the resistance.
This is called muscle fatigue or muscular failure. Good personal
trainers make sure that clients at intermediate and advanced levels
try to achieve muscle fatigue (and even work beyond muscular failure)
when training.
In the period following the muscular fatigue workout, when the
muscle is resting, the fibers repair. It is through this reparation
that the muscle fibers actually grow larger and thereby, stronger.
In addition to requiring rest, this process necessitates the presence
of adequate protein and other nutrients essential to the repair
process.
Body Part Split Routines
Toning, bodybuilding, and body shaping are accomplished using
the progressive resistance training method and applying it to
working particular muscles or body parts in rotational workouts.
For example: if you are weight training four days a week, you
may work your legs on day one, back and chest on day two,
shoulders and arms on day three and a full body workout on day four.
This is called body part split routines or split routines. Split
routine workouts are accomplished by applying different exercises
or movements to each body part. For example: to work your biceps
you might do barbell curls, pulley curls and one arm dumbbell
concentration curls. There are an infinite variety of ways to
organize split routines and a wide variety of exercises that can
be done for each body part. Your fitness trainer will help you develop a
routine and select exercises most suited to your needs.
Reps and Sets
All exercises or movements (such as barbell curls) are done
in a series of repetitions, or "reps." Each time a movement
is performed and completed once is a rep. In most cases, one
rep consists of a positive (or concentric) movement which occurs
when you contract and move a muscle, overcoming the resistance
and a negative or (eccentric) movement which occurs when you
move with the resistence. A number of repetitions done in continual
succession without resting is called a "set." You might do four
sets of ten reps each for barbell curls to improve your biceps.
Types of Muscle Contractions
In addition to concentric (positive) and eccentric (negative)
movements mentioned above, there are also other types of muscle
contractions that you can, and probably will, use while doing
resistance training. They include isometric, isotonic, and isokinetic.
Isometric is a static contraction. (Example: if you flex your
arm at a 90 degree angle while holding a barbell and don't move
your arm for 10 seconds.)
Isotonic is a muscle contraction that occurs when your resistence is
constant, but the speed that you are moving at varies during
different parts of the movement. (Example: while doing a barbell
curl with a 40 lb. weight, you might go faster at one point
and slower at another point.)
Isokinetic is a movement with speed as a constant and changing
resistance. (Example: a leg curl machine with a cam. The cam
mechanism changes the resistance at certain points of the movement.)
Genetics
We should point out that each of us is born with a set of genetics
that determine our uniqueness. This includes our body's skeletal-muscular
structure and our propensity for retaining bodyfat. Some folks
don't gain much bodyfat no matter how much they eat or how little
they exercise. Others are on the treadmill four days a week,
just to keep fat levels constant. Some people gain muscle very
easily or are able to develop particular body parts with ease.
Others struggle hard to add a centimeter to their biceps.
None of us can change our basic genetic makeup. But you can
work hard to take your body to its full potential and see dramatic
changes regardless of genetic propensity. This is up to you
and how willing you are to do the work and make the sacrifices
necessary. You will get out of a training program what you put
into it. Your personal fitness trainer is there to point you in the right
direction and to help you give 110 percent.
Benefits of Weight Training
In addition to the aesthetic changes to your physique and building
strength, weight training has many other benefits including
increased bone density, improved endurance and motor performance,
strengthening of soft connective tissues (ligaments and tendons),
elevated metabolism, lowered risk of sports injury and better
functional ability generally.
Additional Reading and Resources:
Muscle Tutorial
Muscles: Anatomy & Physiology Tutoring Links
Muscle Physiology Primer
Biochemistry of Muscle Contraction
Muscle Energy Supply
Adaptation to Exercise: Progressive Resistance Exercise
Weight Training
The Benefits of Weight Training
Strength Training for Women: Debunking the Myths
Skeletal Muscle Cramps During Exercise
Conquering Muscle Cramps
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Flexibility and Balance |
Flexibility
Flexibility is the range of motion (ROM) available in a joint
or group of joints. It can be measured either in linear or angular
units. There are two types of flexibility: Static flexibility
is range of movement in a joint with no emphasis on speed of
the movement. Dynamic flexibility is the ability to use a range
of joint movement in the performance of physical activity.
Stretching and Types of Flexibility Programs
Flexibility is improved by stretching the muscle or muscles
that move a particular joint. Stretching can be done to warm
up or cool down from a workout or other physical activity or
during the performance of that activity (for example: stretching
between weight training sets). You can also embark on a whole
flexibility training program where you concentrate on range
of motion movements as your primary goals. Dancers, gymnasts
and other performers or athletes requiring ease and capacious
movement would benefit from such a program. A program of this
sort would also be helpful for someone recovering from injury
or who suffers from muscle contracture, an abnormal state of
perpetual muscle contraction (commonly known as a "musclebound"
condition).
Benefits of Stretching
The benefits of stretching are many. They include promotion
of relaxation, diminishing of muscle contracture, lowering of
blood pressure, improvement of symmetry and the correction of
muscular imbalance which is caused by the lack of flexibility
in certain muscle groups, and correction of postural misalignment
also due to a disparity of flexibility of opposing muscle groups.
Other benefits include better coordination, balance and joint
stability. Stretching can also help or avert low back pain by
increasing the mobility of the trunk and flexibility of the
lumbar spine. Generally, by increasing the biomechanical parameters,
stretching and increased flexibility can enhance velocities,
energies and momenta involved in all physical activity.
Injury Prevention and Alleviating Muscular Soreness
Since muscle and connective tissue injuries are often caused
by limited joint mobility, stretching can help to prevent such
injuries by increasing ROM in the joints. In addition, static
stretching can relieve muscular soreness due to weight training
workouts or other athletic/physical activity. It is thought
that this occurs because stretching helps to break down and
disburse the build up of lactic acid and to decrease electrical
activity in the muscle.
Types of Stretching and How to Stretch
Your fitness trainer will help you to determine whether an overall flexibility
program is necessary for you or whether you just need to incorporate
stretching before, during and after your weight training or
athletic training workout. There are basic and specific stretches
which focus on different muscles (or muscle groups) and joints.
You can employ these stretches in accordance with your current
flexibility levels and your overall program goals.
There are three basic varieties of stretching: static, ballistic
and PNF (proprioceptive neuromuscular facilitation).
Static stretching involves holding a position at the maximum range
of motion for a short period of time (15 - 60 seconds). Static
stretching exercises can be carried out passively (you are moved
entirely by an assistant) or actively (you move without the
assistance of someone else). There are also variations of both
passive and active static stretching. Regardless of whether
you are assisted or not, the aim should be to statically hold
the stretch while at the maximum point of ROM for about 20 seconds
in a relaxed state. This is the safest way to stretch.
Ballistic stretching uses the momentum of a moving body part and
bouncing in and out of the fully stretched position. This type of
stretching creates a high risk of soft tissue or joint injury and
is not generally recommended. We suggest that you not bounce or try
to force a stretch.
Proprioceptive Neuromuscular Facilitation (PNF) is a method
used to promote the nerve-muscle connection mechanism through
stimulation of the proprioceptors (receptors located in subcutaneous
tissues [muscles, tendons, and joints] that respond to stimuli
produced within the body). PNF stretching utilizes alternating
periods of relaxation and maximal isometric muscular contraction
while an assistant alternates pushing a stretch and applying
resistance.
Balance
As discussed above, both traditional weight training and stretching
are instrumental in promoting balance and symmetry on neuromuscular,
aesthetic and functional levels. In recent years, however, a
host of new exercises and programs have arisen focusing on core
and joint stabilization/balance. These exercises usually employ
equipment such as Swiss balls, wobble boards and balance cushions
meant to de-stabilize you enough so that your body must enlist,
train and strengthen its intrinsic balance mechanisms. Programs
utilizing these exercises are helpful for everyone, but particularly
so for athletes and entertainers in fields relying on finely-tuned
balance, seniors, and those recovering from injury. Most of
our fitness trainers are proficient in these techniques.
Additional Reading and Resources:
Stretching - The Mobility Program Fitness
The Science of Stretching
Flexibility for Fitness
Flexibility for Strength
Static Stretching Exercises
Warm Up Stretches
Cool Down Stretches
Myths and Truths of Stretching-Individualized Recommendations for Healthy Muscles
Flexibility Training - For the Full Benefits of Exercise, Don't Neglect Flexibility
Stretching and Strengthening
Flexibility Training and Rehabilitation
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Cardiovascular Conditioning for Heart Health and Endurance |
Earlier we addressed aerobic exercise as a foundation of a fat loss
program. Aerobic activity is also called cardiovascular exercise. During
this sustained activity the body uses oxygen from the blood as the primary
fuel for the muscles. The utilization of oxygen, requires that the body
adapt itself to more efficiently store and deliver oxygen to the muscles
where they are converted to fuel. Therefore both lung capacity and oxygen
carriage and storage are increased when cardiovascular activity is performed
on a regular basis.
In addition, the heart as a muscle is strengthened and its ability to pump
blood which carried oxygen is greater. Cardiovascular conditioning,
therefore, lowers resting heart rate and blood pressure. Also
the "good" cholesterol, HDL, is elevated through aerobic exercise and LDL or
"bad" cholesterol is lowered. As a result overall heart and circulatory
system health is improved and stamina and endurance increased.
Today cardiovascular disease is the number one killer in the United
States, taking more than 900,000 lives each year. Almost one in four
Americans are affected by some form of cardiovascular disease.
We encourage all clients over 40 years of age and any at risk for
coronary or circulatory disease to engage in systematic monitored
cardiovascular training programs. Today cardiologists all recommend and
facilitate some form of cardiovascular training for recovering heart
patients. Our personal fitness trainers will supervise the intensity and duration
progress of these programs, making sure that clients are working within target
heart-rate zones suitable to there age, weight and fitness condition. The
goal for this training is generally to work in a range of 60-80 percent of
max heart-rate for 20-30 minutes three times a week.
Additional Reading and Resources:
Heart
News: Road to Fitness: Aerobic Exercise Improves Cardiovascular
Fitness
Target Heart Rate Training
Maximum Oxygen Consumption
Preventing Coronary Heart Disease
Exercise and Heart Disease
Exercising with Cardiac Disease
The Exercise Prescription
Can Lifestyle Reverse Artery Disease?
Cardiovascular
Disease: Facts, Disease Prevention and Treatment Strategies
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Sports Injury Rehabilitation |
Introduction
Clients with injuries are required to supply their trainer with
a written physician's clearance. Personal fitness trainers are not doctors
and (in most cases) are not physical therapists. As part of
a team with other professionals, however, certified personal fitness
trainers can contribute significantly and uniquely to your recovery
and rehabilitation effort. It is necessary, however, for your fitness
trainer to coordinate your training and nutritional program
with your doctor, physiatrist, physical therapist, occupational
therapist, chiropractor, special nutritional counselor, and/or
alternative medicine healthcare provider(s).
Outlined below are some of the more common injuries that can
result from sports, training, accidents or even daily activities.
It is by no means a complete list of all injuries nor do we
attempt a full scientific description or medical remedies.
If you are injured or symptomatic of an injury or chronic
condition, see a doctor. When an injury occurs, use common
sense - the adage "no pain, no gain" does not apply here.
Stop your activity immediately and initiate the four basic
steps known as R.I.C.E. (Rest, Ice, Compression and Elevation)
of the injured body part. If these measures are not sufficient,
see a doctor.
Of course, focus should always be on injury prevention which
can be advanced by careful attention to exercise form, a balanced
whole body approach to strengthening and building opposing
muscles, gradual (rather than abrupt) increases in workout
intensity, stretching, cross training, focus on what you are
doing and a healthy nutritional program.
Additional Reading and Resources:
R.I.C.E.
Injury: R.I.C.E.
Virtual
Sports Injury Clinic
Glossary of Sports Medicine Terminology
Basic Sports Injury Management
First 100 Hour Rehabilitation Course - Topics and Operational Definitions
Shoulder
Of all joints in the body, the shoulder is the most vulnerable
to injury and the one that suffers the greatest number of
injuries among people engaged in fitness and weight training
activities. This is because the shoulder is constructed in
a way to allow it a very wide range of motion. To enable this
movement, the shoulder is held loosely together by a capsule
arrangement made up entirely of soft tissue.
The best way to prevent and rehabilitate most shoulder injuries
is to strengthen, not only the deltoids, or shoulder muscles,
but also the supportive stabilizer muscles of the shoulder
including the lats, pecs, traps, rhomboids and serratus muscles.
It is extremely important to engage in rotator cuff exercises,
not only for the rehabilitation of rotator cuff injury, but for
prevention as well. Rotator cuff exercises should be a standard
part of any shoulder workout routine. Some shoulder exercises
such as behind-the-neck presses, barbell upright rows, stiff-arm
pullovers and lateral raises should be attempted with care.
These exercises are on the top of the list for causing shoulder
injury and are not for everyone.
Some shoulder injuries include:
Rotator cuff injuries -- The most common shoulder problems
are rotator cuff related. These include tendinitis (inflamation
of the tendon), myofascitis (inflamation of the tendon sheath),
tears, calcium deposits (bone spurs), impingement and chronic
degeneration. The rotator cuff is made up of the tendons of
four muscles in the shoulder joint. These muscles are the
supraspinatus, infraspinatus, teres minor and subscapularis.
The rotator cuff tendons attach these muscles to the humerus
(arm) and scapula (shoulder blade) bones and connect these
two bones together.
Bursitis -- Including gleno-humeral, subacromial and scapula.
Bursitis is the inflamation of one of these bursas in the
shoulder. The bursas are the soft sacs filled with lubricating
fluid that facilitate motion in the shoulder.
Shoulder dislocation -- This involves the entire shoulder
joint and the humerus (upper-arm bone). Also effected is the
soft tissue surrounding the dislocation including muscles,
tendons, ligaments, nerves, and blood vessels. The humerus
becomes displaced from its sockets in the shoulder joint.
Shoulder sprain -- Including acromio-clavicular and gleno-humeral
ligaments. A severe overstretching of the ligaments in the
shoulder joint. Ligaments attach bone to bone, in this case
the clavical, acromion process and the gleno-humeral joint.
If a ligaments becomes stretched or torn the shoulder joint
become destabilized and can lead to rotator cuff tears, dislocation
and can even result in pieces of bone being pulled loose.
Severe cases require surgical repair. Post-ligament surgery
requires complete stabilization of the joint and a long rehab
process.
Additional Reading and Resources:
Anatomy of the
Shoulder
Rotator Cuff Problems
Rotator Cuff Disease/Impingement
Rotator Cuff Injury:Addressing Overhead Overuse
Four
Exercises to Strengthen the Rotator Cuff
Management of Shoulder Impingement Syndrome and Rotator Cuff
Tears
Frozen Shoulder and Rotator Cuff Injury-A Guide for Treatment
The 7 Minute Rotator Cuff Solution - A Book
Rehab Immediately Following Shoulder Surgery
Superior Labral Tear
Shoulder Separation
Shoulder Dislocation
Evaluation of the Unstable Shoulder
Protecting the Shoulders During Bench Press
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Back
Connecting our upper body to our lower body and enabling us
to walk upright is our back. Our backbone is our pillar (and
protector) and its braces are the surrounding muscles. The
back is complex, made up of bones, discs, ligaments, the spinal
cord, muscles and tendons. Back injury can involve any or
even all of these components.
Strengthening the back muscles and connective tissue can go a
long way toward preventing and treating some back injuries.
It was once felt that working out the lumbar or lower back at
all would lead to injury. Fortunately, most sports medicine
doctors today encourage weight training protocols for lower
back and see their muscular-skeletal benefits for back
stabilization and strengthening.
Back distress is often exacerbated by weak abdominal muscle
support or inordinate fat accumulation around the belly.
Strengthening abs and losing the fat can make a big difference
in back fitness.
Back injuries include: ruptured disk (herniated disk, slipped
disk, herniated nucleus pulposus); back sprains (ligament
injury) or strains (muscle injury) of the lumbo-dorsal, sacroliac,
thoracic-spine, lumbar-spine regions; and sciatica. Although
not injuries, the conditions scoliosis and lordosis, abnormal
curvatures of the spine, can cause back problems if they are
pronounced, especially when exercising. It is important for
your fitness trainer to know if you have extreme cases of either of
these conditions.
Additional Reading and Resources:
Anatomy of the
Spine
Protecting
Your Back
Low
Back Pain and Lumbar Stabilization Exercises
Lumbar Injuries Require Sport-Specific Treatment
Sciatica
Diagnosis and Treatment of Piriformis Syndrome
Scoliosis
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Knee
Second only to the shoulder, most sports injuries affect the knee. The
patella (knee cap) is basically a free-floating bone resting over the joint
where the femur (thigh bone) meets the tibia (shin bone). Cartilage and
bursa cushion (or meniscus)the bones and knee cap from each other. An
impressive array of ligaments connect the joint together and hold the knee
cap in place.
In the course of daily use and especially during heavy fitness training,
the knee joint withstands enormous pressure and is subject to a variety
of injuries. To prevent these injuries attention should be paid to
developing the quadriceps and hamstring muscles and to proper knee
alignment when performing any exercise involving leg flexion, especially
squats.
Knee injuries include bursitis (inflamation of the bursa sac), cartilage
(meniscus) tear or rupture, dislocation (patella, tibia-femur and
tibia-fibula), sprain (ligament pull), and ligament tear (most particularly
of the anterior cruciate ligament or ACL).
ACL Injury -- The anterior cruciate ligament is the most commonly
injured ligament in the knee. Ligament injuries of the knee
have increased by 172% in the last 15 years The anterior cruciate
ligament originates from the back of the femur and inserts on
the top of the tibia . The ligament guides the tibia in a normal
path along the end of the femur and maintains joint stability.
Once torn, the knee usually becomes unstable. As instability
increases, the shear forces across the top of the tibia increase,
the meniscal cartilages tear, and the articular cartilage erodes.
Surgical procedures are required to repair and reconstruct a
torn cruciate ligament. Protection against ligament injury and
a speeding recovery after surgery can best be achieved by strengthening
the muscles around the knee that act as shock absorbers and
joint stabilizers. Specifically, hamstring strength protects
the tibia from the anterior translocation that can rupture the
cruciate.
Additional Reading and Resources:
Anatomy of the Knee
Anterior Cruciate Ligament Injuries
Rehab Immediately Following ACL Surgery
Anterior Cruciate Ligament Injuries in Female Athlete: Why Women Are More Suseptible
Torn Meniscus
Posterior Cruciate Ligament Injuries
Patello-Femoral Pain Syndrome:A Review and Guidelines
Knee Bursitis
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Elbow
Movement at the elbow joint is essential in practically all upper body
exercises and activities. Composed of the radius, ulna (forearm bones) and
humerus (upper-arm bone), the elbow is involved in a variety of motions
including flexion, extension, pronation and supination. This complexity of
functions makes it susceptible to bone and soft tissue injuries. Improper
form during upper body exercises is most often the culprit in causing elbow
problems. Straight bar curling or use of machines can also cause elbow
problems because the radius and ulna are forced into a certain angle of
rotation that may not be compatible with your body's own biomechanics.
Elbow injuries include bursitis of the radio-humeral joint, dislocation,
sprain and tendinitis or epicondylitis (tennis elbow).
Elbow tendinitis (tennis elbow) is a very common injury in athletes and
those involved in fitness activities. It can often be chronic. This
condition involves an inflammation of muscles, tendons, bursa or covering to
bones in the elbow joint. It can be caused by a partial tear of the tendon,
chronic stress on the tissues that attach the forearm muscles to the elbow
joint, sudden stress on the forearm.
Additional Reading and Resources:
Anatomy of the Elbow
Tennis Elbow Information
Tennis Elbow
Bursitis of the Elbow
Inflammation of the Biceps Tendon
Inflammation of Rupture of the Triceps Tendon
Assessment and Treatment Guidelines for Elbow Injuries
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Wrist
Because the hand is directly involved in holding, grasping, pushing and
pulling resistance devices and weights in practically all fitness and
athletic activities, the wrists becomes the weakest link and very prone to
injury. It is important before starting a workout program involving weight
training to assess wrist strength and mobility. The wrist should then be
prepared in advance of other activities by isolated strengthening and
flexibility exercises.
Wrist injuries include dislocation of the lunate bone, radius or ulna;
sprain of the ligaments of the wrist; tenosynovitis (inflamation of the
lining of a tendon sheath in the wrist); carpal tunnel syndrome.
Carpal tunnel syndrome is probably the most common wrist malady
affecting not only athletes and those who fitness train, but anyone in the
population involved in repetitive wrist movement actions on a daily basis
(computer use, etc.). Carpal tunnel syndrome results from the compression
of the median nerve at the wrist. The carpal tunnel is comprised of the
wrist bones, radius, ulna and a very strong ligament called the transverse
carpal ligament. Tendons that control finger movements also run through the
tunnel. The compression of the nerve causes irritation and swelling
resulting in numbness, loss of strength and dexterity. It is suggested that
rest is the most fruitful therapy for this condition.
Additional Reading and Resources:
The Hand, Wrist: Anatomy, Injuries and Carpal Tunnel Syndrome
Bursitis in the Wrist
Carpal Tunnel Syndrome
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Work with Special Populations |
Introduction
Clients in special population groups are required to supply their
trainer with a written physician's clearance. Personal fitness trainers are not
doctors and (in most cases) are not physical therapists. As part of a team
with other professionals, however, certified personal trainers can
contribute significantly and uniquely to helping you improve your health and
life through a monitored and challenging fitness program. While it is
necessary to take your condition or position into account, we will not to
treat you as a "sick person," a "patient" or an "older person." You will be
pushed and you will be motivated. It is essential, however, for your fitness
trainer to coordinate your training and nutritional program and with your
doctor, physiatrist, physical therapist, occupational therapist,
chiropractor, special nutritional counselor, and/or alternative medicine
healthcare provider(s). It's particularly important for your trainer to know
if you have any conditions for which exercise, or a particular type of
exercise, is contraindicated.
Additional Reading and Resources:
Exercise for Better Health
Exercise is Medicine
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Seniors
As we age, the changes in our levels of hormones, enzymes, cellular
function, and other important biochemical functions, lead to
a variety of physiological changes. These include: decline in
lean muscle mass, bone density, flexibility, oxygen consumption,
metabolism, cognitive function, proprioception, balance, agility,
and response mechanism. At the same time body fat and free radical
levels increase. Of course, we know that we also develop diminished
eyesight and hearing, our hair turns grey or white and our skin
wrinkles. Eyeglasses, contacts lenses and now laser surgery
helps to correct vision and hearing aids amplify sounds for
us.
As recently as a decade ago the broad population had no idea
that we could slow down and in some cases reverse some of the
other physical conditions associated with aging. Clinical studies,
most particularly the landmark one carried out by Tufts University,
as well as anecdotal evidence all prove that resistance training,
coupled with aerobic activity and high protein healthy diets
were able to add muscle, lower fat, speed up metabolism and
increase bone density, oxygen consumption, flexibility, cognitive
function, balance and agility. Many of our personal fitness trainers have
a good deal of experience working with older populations.
Additional Reading and Resources:
The Latest Research on Resistance Training and Aging
The Importance of Strength Training For Older Adults
Its Never Too Late to Get Moving
Exercise Benefits for Midlife Women
Aerobic Exercise Improves Cognitive Functioning Of Older Men And Women
High Protein Diet Along with Calcium Increases Bone Density
High-Protein Diet Could Repair Bone Loss
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Pre-Natal and Post-Partum Women
Fitness, proper nutrition and clean living (no alcohol, smoking, drugs,
etc.) are essential for a healthy pregnancy and hardy baby. Unless
instructed otherwise by her physician, a woman can exercise up to the eighth
month. After the birth of the baby, an exercise program can commence almost
immediately.
Additional Reading and Resources:
Contraindications to Exercise During Pregnancy
Postpartum Fitness and Exercise
Postpartum Fitness
Postpartum Exercise Routine
Pre Natal and Post Partum Exercise Videos
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People with HIV/AIDS and Cancer
People with HIV experience a wasting of lean muscle mass, a commensurate
loss of bone density and reduced strength, endurance and aerobic capacity.
A balanced resistance, cardiovascular and nutritional program can retard,
and in some cases prevent, these deteriorating processes. While there
exists no evidence that a fitness program will boost the immune system in
people with HIV or AIDS, the enrichment in quality of life is extensive --
physically, emotionally and psychologically.
The same is the case relative to people living with and fighting cancer.
The physical problems encountered depend upon the type of cancer, how
advanced it may be, the relative fitness level of the person and whether he
or she is undergoing chemotherapy or radiation treatments. Some people with
cancer use hard training in their pain management protocols. This is not to
suggest that fitness training has been proven to ameliorate pain in cancer
sufferers. Most of this evidence is anecdotal and is most likely stems from
psychological as much as physiological inducements.
Additional Reading and Resources:
Progressive resistive exercise interventions for adults living with HIV/AIDS (Cochrane Review)
Aerobic exercise interventions for adults living with HIV/AIDS (Cochrane Review)
Can exercise or physical fitness reduce the acceleration or progression of the HIV infection?
Nutrition and Exercise When You Have HIV
Exercise and HIV: GMHC'S Nutrition & Wellness Program
How to Exercise With HIV
HIV/AIDS Nutrition & Exercise
HIV virus slowed by exercise
Nutrition and Exercise When You Have HIV
Food and Nutrition Information Center: HIV/Aids Nutrition and Exercise
Exercise a Boon for Those With HIV
Warming Up to HIV and Exercise
Aerobic exercise interventions for adults living with HIV/AIDS (Cochrane Review)
Fighting Cancer With Exercise: One Woman's Story
Study: Cut Your Cancer Risk With Exercise
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Cardiac Patients
Heart attacks are the major cause of death in the United States. Many
years ago a cardiac patient was confined to bed and doctor's insisted on
complete inactivity. Now cardiologists are getting post heart trauma
patients onto a stationary bike or treadmill as soon as they can stand. All
cardiac rehab programs include exercises designed strengthen the heart
muscle and increase oxygen consumption and beneficial HDL cholesterol. These
protocols have been clinically studied and shown to reduce the occurrence of
a second heart attack.
Additional Reading and Resources:
Exercise and Heart Disease
Cardiac Rehabilitation: Then and Now
Cardiovascular Disease: Facts, Disease Prevention and Treatment Strategies
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Renal Patients
Among a complexity of health problems brought about by kidney disease or
renal failure are the inability of sufferers to metabolize protein and the
affliction osteodystrophy, a condition similar to osteoporosis. Protein is
essential for the body to repair tissue, particularly muscle. Renal
patients are put on extremely low protein diets and suffer a wasting effect
as well as other health and fitness deficits. Osteodystrophy is the result
of the parathyroid glad becoming overactive in the face of renal failure and
calcium is leached out of the bones. This condition affects dialysis
patients most profoundly.
When a dialysis patient embarks upon a weight training regimen, he or she
is able to consume greater quantities of protein because the muscle tissue
is utilizing it and it does not have to be processed through the kidney.
Furthermore resistance training causes an increase in bone density in the
same way it does for osteoporosis sufferers. Renal and dialysis patients
who fitness train are able to live healthier and more normal lives. It
is very important for renal patients to proceed very slowly when starting
and increasing workout intensities.
Additional Reading and Resources:
Keeping Fit on Dialysis
Benefits and Protective Effect of Exercise
Resistance training improves strength and functional measures in patients with end-stage renal disease
A randomized trial of exercise training after renal transplantation
Exercise during hemodialysis decreases the use of antihypertensive medications
Improvement in quality of life of dialysis patients during six months of exercise
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Diabetics
Exercise is essential for people with diabetes. A regular program of
cardiovascular training and light-moderate weight training can improve the
body's response to insulin, help control glucose levels in the blood,
reduce the risk of heart disease, lower bodyfat, cholesterol levels, blood
pressure. It is important that diabetics sustain a regular program in order
to get the benefits listed.
Additional Reading and Resources:
Exercising With Diabetes: Tips, Strategies, and Precautions
Exercise and Diabetes
The Added Benefit of Exercise in People with Diabetes
Glucose Control - Exercise
Adjusting Insulin Dose for Exercise
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High Blood Pressure and Cholesterol
High blood pressure forces the heart to work abnormally hard. This
makes the heart and circulatory system vulnerable to damage, resulting from
the heart's need to pump harder to deliver adequate blood and oxygen to the
body. As a result, heart enlarges and weakens. Often high blood pressure is
the result of plaque having built up in the arteries which comes from high
LDL and triglycerides in the circulatory system. The ensuing elevated blood
pressure in turn wreck havoc on the arteries which become scarred, hard and
lose elasticity. The risk of heart attack is increased, as is the
possibility of stroke, congestive heart failure, renal failure, and
atherosclerosis. Studies find that most obese people suffer from
hypertension. This population is particularly as risk for heart attack and
CVA (stroke).
Exercise, particularly cardiovascular performance can greatly reduce
high blood pressure especially by increasing the body's natural oxygen
consumption, elevated HDLs (the good cholesterol) which helps keep the
arteries clean of plaque. Regular, sustained aerobic conditioning lowers
heart rate and blood pressure in most people.
Additional Reading and Resources:
High Blood Pressure (Hypertension)
Aerobic Fitness Information
Can Exercise Lower Your Blood Cholesterol?
High Blood Cholesterol in Women and Exercise
Fitness Helps Men Avoid Stroke
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See our Links section for more websites providing information and resources on
the above subjects
Disclaimer: Personal Trainers New York City is not responsible for the content of the
websites listed for additional reading and resources.
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© 2002 Personal Trainers New York City |
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