Gravity Fx Fitness

Vibration training along with resistance exercises can provide increased bone mass to help prevent osteoporosis in women. A study published in 2004 in the Journal of Bone and Mineral Research showed an increase in bone density at the hip, along with increased muscle strength and postural control in post-menopausal women.

Various studies have shown the ability of vibration training to build or maintain bone mass.  The study mentioned used a Power Plate vibration platform.

This type of training is not widely used in the United States but is more common in Europe.  Various sports teams and strength coaches have used these devices in the warm up and rehab of their athletes.

The platforms create reflex muscle contractions of between 25-50 times per second, depending on the frequency setting.  These multiple contractions can increase circulation, flexibility and enhance balance, while causing a positive hormonal release which can assist your metabolism to burn more fat.

It should go without saying, that you need to do resistance training in order to maintain bone density as you get older.  Use it or lose it applies to this, as well as muscle strength, which usually declines with age but even more so for those with sedentary lifestyles.

I’ve seen a positive change in bone mass while training a woman in her mid to late 60’s – my mother.  At age 63 she had a bone density test done and it said she had osteopenia, which is slight loss of bone mass.  She was given a prescription to help with this but she wasn’t able to tolerate it and stopped taking it after 10 days.

About two years later I started training her on the Power Plate, putting her in various static squat positions and doing bodyweight strength training off the platform, such as step ups and hip lifts (bridges) on a mat.   We did this twice a week for 4 months and she took her bone density test again.

This time her score had increased and I was slightly surprised that this occurred with this amount of training.  She stopped training and two years later her score had dropped again for the bone density test, which is not surprising.

Presently she has resumed training with me, doing the same type of workouts along with some time in the warm water pool to ease stress on her achy knees.  She has dropped 18 pounds in two months, which is pretty good at 68 years old.

She has a friend who recently tripped and broke her hip while carrying some items up a flight of stairs.  This woman is similar in age to my mother and not overweight.

The doctors told her that she could have stepped wrong off a curb and broken her hip, because her bone mass was so slight.  She didn’t just break a bone, she sheared it right off, leading to a hip replacement.

As someone who doesn’t have the best balance, has fallen before and has somewhat limited mobility, I am very happy with the progress my mother has made in the area of weight loss and she definitely needs to keep up with her exercise in order to minimize the risk of breaking her own hip in the future.

Different facilities around the country such as the Stand Strong clinics have adopted vibration training for this very reason – fall prevention.  Vibration platforms cause an increased accelerative force of gravity to go through the body.

For example, at 30 hertz in the low setting, there is 1.8 G occurring during the muscle contractions, which is almost double the force during normal bodyweight exercises.

They also help with balance by providing a slightly unstable surface to challenge your nervous system.  There are handles to hold for those who need additional stability.  Minimizing use of the handles will obviously translate to better balance training.

Single leg positions are also used for increased balance and strength training when appropriate for the individual.   Power Plate information.

Get moving!

Brian Morgan

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Want to live long and healthy like Jack LaLanne?

There are no guarantees in life, but your best bet is with regular exercise that includes resistance training! Your muscles are the motors that power all your movements, so you better keep your motors (muscles) tuned up.

I’m currently training a couple that are 81 and 80 years old, respectively, so this gives me a little insight.  Since most of my clients are in their 50’s, they have aging parents that are currently dealing with health issues at this moment.

I’ve known this older couple for about thirteen years and they have been off and on massage clients of mine.  The husband started training with me about 5 months ago and when he first came in I was startled by how physically weak he had become and how poor his balance was.

He and his wife had been long time members of a healthclub, did ballroom dancing and did aerobic exercise in their basement, using a treadmill, elliptical machine and stationary bike.  They’ve both had some health issues the past couple years and had eased off on the strength training.

It’s well known that we tend to lose muscle strength and lean muscle tissue as we age.  It might not be quite as well known that this can be kept to a minimum with proper resistance work.  Muscle strength is important in order to keep your mobility as you get older, as well as keeping your bones strong, reducing the risk of falling and staying independent.

Let’s take Jack LaLanne for example.  While he had definitely not maintained all the strength and muscle mass that he had in his 40’s or 50’s, he did enough work to stay healthy and independent into his mid 90’s, without any long hospital stays or nursing homes.  Maybe there’s a message in that statement – that it takes work to stay healthy, though there are never any guarantees.

Back to my client, after 5 months his leg strength has improved greatly and so has his balance….coincidence?  Unlike most programs for the over 50 crowd, I put my clients in standing positions for the majority of their work, for a very simple reason.

Life’s activities occur mostly while standing so this provides the most carryover to your daily activities.  What are some of the most challenging movements for seniors – getting up from a chair, going up stairs and bending over to pick something up.  Coincidentally, I train all three of these movements with him.

The one exercise that we do lying down is a horizontal leg press.  We have gradually moved him up to 160 pounds with both legs and will probably not go much higher, seeking to maintain this, as the force going through his spine might create some issues.  He works on going up and down the stairs at his house to keep that function working well and we have him do step ups to reinforce that ability.

After listening to a podcast from a top strength coach I got the idea to have him do farmer’s walks, which is just holding some weights in either hand while he walks from one end to another.  This is a simple way to work on grip strength and build functional core strength.  We just started with this and he uses 12 or 15 pound dumbbells in each hand and we encourage him to look straight ahead to reinforce proper posture.

Since most people of this age have some posture issues, we work on rowing movements for the back of the body, with the hope of pulling them back to a more neutral position.  Not sure if this can be totally corrected with everyone of this age but I believe it can definitely be prevented in most people with proper training.

Bottom line, he is working hard to delay the effects of aging and he is definitely walking with much better balance and he is a little more independent, as well.  It takes work to stay youthful.

Get moving!

Brian Morgan

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Should you change your workout routine to meet the “official” guidelines or does it really matter that much?

It depends – what are your goals?  Are you looking to be healthy or do you want to lose weight, too?

The American College of Sports Medicine (ACSM) and the American Heart Association made some changes when they published their 2007 physical activity guidelines.  This is their current recommendations for healthy adults under 65:

• Moderately intense cardio – 30 minutes, 5 days a week ( working at a 6 on a 1-10 scale and breaking a sweat).
• OR       vigorously intense cardio for 20 minutes, 3 days a week.
• AND    2 days a week of strength (resistance) training.

They further recommend that to lose weight or maintain weight loss, 60-90 minutes may be necessary.  I’ll address this point later.  They also point out that short bursts of activity in 10 minute sessions are equal to 30 minutes of continuous exercise (I agree wholeheartedly with this).

• You should mix up the high and moderate intensity activity.  Again, I give a big thumbs up to this one.  This keeps you mentally and physically “fresh.”
• Schedule your workout times into your week.  For most people this is also very important.
• You don’t have to go to the gym – couldn’t agree more.  Most everything done at my studio can be done at home, if desired.  It may take a lot of personal “drive” and discipline, however.
• Workout with family or friends to stay motivated and have social accountability.  I added in the accountability factor, since this is a missing ingredient in many weight loss programs and why many people give up on their goals.  If you have kids, you definitely want to make sure they are active and develop healthy habits.

They made sure that muscle strengthening is part of their recommendations and I can’t agree strongly enough.  Besides being a big key to fat loss, it maintains joint health and mobility, making your daily tasks easier.

I also agree with the short bursts of activity.  You don’t need to spend hours on the treadmill to get results.  If healthy, up the intensity of your workouts and you just might lose that weight that won’t go away.  I don’t think you need to exercise for 90 minutes to achieve fat loss.

If short on time like most of us, turn up the intensity for increased fat burning after your workout is over.   If you read last week’s article on low intensity biking, you will remember that their metabolism went back to normal as soon as they stopped pedaling.

You want to choose a workout that keeps burning calories after you have stopped exercising.  This requires more intensity – like interval training.  Instead of separating your cardio and strength training, combine them into a shorter workout – one that turns up the fat burning flame.

Multi-joint exercises (multiple muscles) are the way to go.  Tools like the TRX, sandbags, resistance bands, and bodyweight exercises get the job done in minimal time.

Three days a week of resistance training will get better results if your primary goal is weight loss.  I also like to do joint mobility movements to recover from the more intense exercise and to make my everyday movements more efficient.

Get moving!

Brian Morgan

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Cross training might help you avoid injury and increase performance.  In a recent newspaper article, a trio of local physical therapists were featured in their preparation for an Ironman Triathlon.

According to one therapist, “I have done three marathons, but the daily running was always causing some sort of injury.  The cross training keeps me fit and injury free.”

I’ve worked with a few runners over the years and overuse injuries seem to be part of the training.  I can remember the first year that we had a local marathon.  I did massage therapy with three people that had become injured while increasing their mileage to prepare for the race.

Adding in biking and swimming can take some of the pounding off your muscles and joints.  If you don’t want to do a triathlon, add in some resistance training that focuses on single leg stance, such as lunges and stepups.

You can also focus on recovery methods such as massage and stretching.  You need a combination of strength and flexibility built into your muscles – they should be elastic, like a rubber band.

Hard training athletes need quality massage therapy on a regular basis.  My massage mentor had one of his athletes set the NFL record for most carries in a season by a running back, while getting weekly massage.

Self-massage is a more viable solution for most of us.  This can be a foam roll, tennis ball, or rolling massager like the Stick or Tiger Tail.  Follow this up with various types of stretching and throw in some strengthening exercises, as well.

Don’t forget to engage in sport or recreational activities that work the muscles in different movement patterns, like lateral movements.  For specific strengthening exercises, check out my other running articles.

Get moving!

Brian Morgan

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Sandbag training is a great way to increase your core stability and your athleticism.  Every exercise puts some demands on your abs and low back, strengthening them in the process.

I recently started doing sandbag squats to increase my leg strength and I’ve been doing pushups with a 30 pound sandbag on my back, for upper body strength.

These two exercises really work your abs and low back.

But you can also do rotational exercises for your midsection, along with explosive movements that increase your power and athleticism.

Here’s one of Josh Henkins’ videos that you might enjoy.

Sandbag Fitness Systems

Get moving!

Brian

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According to a recent study, weakness in the hips may lead to lower body injuries in runners.

A recent article in Reuters reported that weakness in these muscles that provide stability for the hips contributes to some of the overuse injuries that are commonly seen.

The muscles of the hip are important for stabilizing the hip and controlling movement of the leg.  The result of this weakness is inefficient movement, that may increase runners’ risk of injury.

Strengthening the hip can be done in positions that work on single leg or split stance, for maximum carryover.  One way to do this is with the Power Plate split squat position.

This exercise helps activate all the muscles of the hips, working on stability.  You could then go right to a dynamic exercise such as the split squat or dynamic lunges.

If you don’t have access to a vibration platform, you can combine the split squat with stepups and/or lunges.  You can use dumbbells or sandbags for resistance when you have mastered these with your own bodyweight.

Lateral movements with bands attached around the ankles can be used to help activate these muscles.  To read the article that contained this study, click here.

Brian Morgan

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I just came across some new technology that could possibly revolutionize the fitness industry – something that could appeal to the 85% who don’t use traditional healthclubs.

I recently read an article about a new computerized isometric system called bioDensity.  These isometric
machines allow average people to increase their strength and bone mass in exercise sessions as short as 5 minutes.

Naturally this sounds too good to be true, but they have some strong data to back it up.  The idea is to create a very strong stimulus to the muscles, something powerful that requires little time.

I have done something similar in the past with barbells and other weight equipment, but this is totally different.  There are four exercises that involve multiple muscles and joints, exercising the entire body in one brief session.

This is geared toward those 50 and over who are de-conditioned and want to slow down the aging process. Performance Health Systems opened a test clinic in 2005 and gathered data for a three year period with 500
subjects with an average age of 52.

These participants experienced  an average strength gain of 123%  and an extremely high retention rate, likely due to the limited time required.  Clients can come in their street clothes and leave quickly.  This will definitely appeal to those who dislike exercise or typical healthclubs.

Another group using the technology has opened the Stand Strong Clinics, which incorporates a Power Plate whole body vibration platform.  Part of the goal is to prevent falls in seniors.  Vibration platforms stimulate the nervous system and can help increase balance and bone strength.

The Stand Strong program has increased the strength and overall quality of life for its participants.  They also have seen a significant increase in balance and stability, likely decreasing their risk of falling.

I think the main thing is that it introduced many people to resistance training who wouldn’t otherwise have participated.  I enjoy strength training but most people don’t – yet we all need it to fight the aging process. So this may prove to be a vital option for those who are overweight and de-conditioned.

Definitely something to keep an eye on.

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Are your workouts keeping you on the right path to weight loss so far?  I’ll share some tips to help keep you on the “straight and narrow” road.

Recently I was talking with someone about her exercise program.  She said that she went to the healthclub and had to wait for 15 minutes in order to find a parking space!  Apparently many people had taken their New Year’s resolutions seriously.

Then someone else commented to just wait another month and there will be more available parking spaces as people “fall off the wagon.”  Meaning that most people won’t stick with their new found exercise regimen.

So why is it that so many well intentioned people fail to meet their goals?  Let’s take a look.

One of the biggest issues in my opinion is the time factor.  You go to the gym or healthclub and you are usually told that you have to do your weight training.  Very good advice.  Gaining lean muscle tissue through strength training is crucial to elevating your metabolism.

When you do resistance training, your muscles incur microscopic damage and the repair that follows can keep your metabolism elevated for several hours afterwards, sometimes for 24 hours or so, depending on how intensely you worked them.

Obviously, this increased metabolic rate will burn more calories and more fat!

So doing weight (resistance) training is pretty good advice. Next you will hear that you need to do cardiovascular exercise to burn fat. You are told that you need to spend 30-60 minutes on the treadmill, stationary bike, stepper, or elliptical machine at a steady pace in your “fat burning zone.”

While this mythical fat burning zone is greatly overrated, you will burn calories while doing this cardio exercise.

So let’s add up the amount of time spent so far.  You may have spent 5-10 minutes doing a “warmup.  Then you have 30-45 minutes spent doing the weight (resistance) training.

Then add in 30-60 minutes doing the cardio portion and your “cooldown.”  Throw in the 10-20 minutes time spent commuting back and forth and you’ve got anywhere from an hour and a half to two hours or more!

It’s no wonder most people don’t stick with their exercise plan or why so many don’t even bother in the first place.

So what’s the answer?  I’ll give you a hint – it involves getting more work done in the shortest amount of time possible – working hard, but working smart.

Stay tuned as we dive deeper into this important issue and also discuss the pro’s and con’s of  reality TV weight loss shows in a two-part series.

Get moving!

Brian

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…..and the best way to lose fat!

A study involving seniors showed that exercise, specifically resistance training, can reverse the aging process. Researchers at McMasters University Medical Center in Ontario, looked at the effects of strength training on 25 older men and women, with an average age of 70.

These healthy seniors were able to rejuvenate muscle tissue and reverse cell aging, attributed to age. Researchers looked at mitochondria function. The mitochondria are referred to as “the powerhouse” of cells. A decline in mitochondria function was shown prior to starting this exercise program.

The strength training actually reversed this cell decline to levels similar to those of younger adults. The participants also improved their strength about 50 % in this twice a week, 6 month program. They had never done any formal weight training.

An interesting note, 4 months after the study ended, most of them were no longer exercising at a gym, but were doing resistance training at home with simple objects, including resistance bands. They were still as strong with the same amount of muscle mass.

Another study has shown that older adults with muscle atrophy are associated with functional impairment and physical disability. Sarcopenia – reduced skeletal muscle mass in older people – may be an important and potentially reversible cause of morbidity and mortality. Older women may be more susceptible to these ill effects. This study was reported in the Journal of American Geriatrics Society.

A third study found that physical activity and leg strength were important predictors of mobility decline in older persons. Meaning, for best prevention results, you need to be physically active and do strength training for the legs.

You’ve heard me say it before – “move it or lose it.” Not only do you need adequate movement for prevention, but you need to do some resistance training to maintain lean muscle tissue.

The good news is that this can occur at home with basic exercises and little equipment.   Bodyweight exercises such as squats, stepups, and pushups can be done by most anyone.  These exercises can be modified to adapt to individual conditions.

Pushups can be done off the knees or against a wall to start and then progressed to a more demanding version.  Stepups simulate the motion required to go up stairs, something that can be challenging for many seniors.  You can start with a low step and then progress to a higher one as your strength improves.

Bodyweight squats will help strengthen your lower body and make it easier to get up from a chair.  You can hold onto something for balance if you need to.  Dumbbells are a simple, but effective way to increase your strength.  They can also be used at home.  Combine them with the bodyweight exercises mentioned and you too can turn back the clock on aging.

Combine bodyweight exercises with dumbbells, tubing or bands, and joint mobility training and you just might find the “fountain of youth.”

Get moving!

Brian

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