up ? This is THE stephane ANDRE. With my training, I’m
interested in biomechanics to avoid injuries. I read « Sport
Medicine Media Guide » and I learned some good stuff.
cardiac death (SCD) is an extremely rare event. The most common
reason for cardiac death related to sports is the cardiomyopathy
hypertrophic, an abnormal enlargement of cardiac muscle. It’s a rare
heart disease that predispose a person of SCD because of physical
cordis is another reason for SCD. It’s a direct trauma to the chest
at a specific moment in the cardiac cycle and this trauma triggers a
dangerous arrtyhmia (abnormal rhythm) of electrical system of the
heart. A commotio cordis usually arrives in sports where a blunt
projectile, such as baseball ball or hockey puck, hits the athlete’s
arrhythmias that threaten the lives of young athletes are very
difficult to treat. The immediate use of AED (automated external
defibrillator) can provide an advantage.
the only way to prevent death from hypertrophic cardiomyopathy is to
identify the disease and recommend the athlete avoid any strenuous
activities. Cardiac ultrasound can diagnose this condition. Some
experts have called for the screening of athletes with ultrasound or
electrocardiograms (EKG), although this screening is controversial
because of the high cost and scarcity of this condition.
athletes with cardiac symptoms such as dizziness, fatigue, shortness
of breath in relation to physical activity, palpitations, convulsions
and especially syncope (fainting) must stop the competitions and must
do deeper tests.
addition, a family history of cardiac abnormalities justifies a
complete cardiac evaluation. Especially a known parent with
hypertrophic cardiomyopathy or a history unexplained sudden death in
a family member.
is the creation of different forms of protection for the chest and
pads, but unfortunately no method has prevented this tragic event.
The rules regularly change in the sport and some times to try to
avoid commotio cordis. For example in baseball and softball, it’s the
limitation of the use of aluminium bat. This rule can protect the
pitcher by decreasing the speed of the ball after contact with the
bat. There are other rules too, such as using a softer ball and
teaching players to turn their chest when the ball is hit by the bat.
Fortunately, SCD is extremely rare in the sport. For the majority of people do sports to cardiac benefits.
In young athetes, the most common causes of SCD are 25-30% hypertrophic cardiomyopathy and 20% commotio cordis.
Coronary artery abnormalities are the cause of 14% of SCD in athletes.
Marc-Vivian Foe, a Cameroonian soccer star had a sudden cardiac death during a match in 2003.
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What’s up ? This is THE stephane ANDRE. With my training, I’m interested in biomechanics to avoid injuries. I read « Sport Medicine Media Guide » and I learned some good stuff.
Physical exercises are for everyone, including the mature population. Exercises allow older people to keep a healthy body and maintain their independence. The main health problems of the mature population are arthritis, high blood pressure, heart disease, lung disease, depression and hearing and sight loss. With the exception of hearing and sight loss, all these health problems can be serious decrease with an adequate workout program.
All mature athletes should have a complete medical and musculoskeletal assessment before starting any workout program. Having a complete medical examination, medical advice and a workout program helps to avoid serious injuries and health accidents. These 3 things should meet the needs of a mature athlete to avoid disease, increase endurance, strength, body image and competitiveness.
Exercises are beneficial
It’s important that a qualified personal trainer create a specific workout program to improve strength, endurance, balance and flexibility. If the workout program includes sports such as golf or tennis, the technical knowledge of the golf/tennis instructors is helpful to avoid injury and improve performance. For results, workout programs must be consistent for at least 30-45 minutes, 3-4 days a week.
If physical conditions require correction, a cardiac or pulmonary rehabilitation program or physical therapy may be helpful before starting a workout program. These rehab programs should be taught to mature athletes at a fitness level where they could continue with their own workout program.
Exercise type for the workout program
An athlete should use types of exercises based on his/her desire, pre-existing conditions and his/her ability to exercise without pain. For an athlete with lower extremity joint problems such as arthritis or instability, it’s recommended to avoid exercises with repetitive impacts like running. For athletes with an unstable shoulder, it’s recommended to avoid overhead exercises such as military press and pull-ups.
Using several types of exercise to improve strength, can allow better recovery of muscle and tendon tissue. If a mature athlete wants to make a sport that can aggravate a pre-existing problem on a muscle, tendon or bone, that athlete should be in a good condition before doing this sport. It’s recommended to decrease this sport’s frequency to reduce the painful symptoms.
What equipment to use
Having shoes that fit with the exercise and/or the sport is beneficial. If the person has a foot with significant deformity such as flat feet (fallen arches), using orthopedic shoes helps to reduce stress on the entire lower extremity. The symptoms of arthritis in the knee may be decrease by the use of specialized braces.
Prevent injury or discomfort during exercise
If there is discomfort during or after physical exercise, this should be analyzed to prevent it from starting again or getting worse. Over-the-counter painkillers and anti-inflammatory can be used in the short term if there is no interference with other medical conditions. It’s important to know that the use of ice, heat, massage and flexibility programs can decrease several symptoms caused by exercise.
There is more aggressive treatment with narcotic analgesic and/or cortisone injections but this should only be used to treat a specific lesion. This shouldn’t be used to allow an athlete to complete in the short term.
Creating a customized workout program with a medical professional and/or a qualified personal trainer helps a mature athlete to :
Increase physical abilities
Improve the quality of life
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When I’m in gym, people tell me why they started to train. There are several reasons, lose weight, gain muscles or to be in shape for a special event. There is a golden rule to have result in strength training, it’s eat clean and lift heavy.
Everybody says it, eat clean and lift heavy but what does that means ? I think it’s time to go back to the source.
The life is easier when we’re stronger, did you notice it ? By exemple, to carry bags from supermarket, to carry a piece of furniture, to run to be in time, etc. Everything is easier.
Strength training is extremely efficient to build muscle and burn fat. Whether to lose 6kg (15lbs) or 45kg (100lbs), it’s the same thing.
Strength training help to build muscle and lose fat but it also help to stop or even reverse sarcopenia (it’s skeletal muscle reduction with aging). Train our skeletal muscle allow us to be independant (therefore avoid nursing homes) and live longer.
The profits list isn’t finished yet.
A nice athletic body
Strength training help you keep your muscles while you’re in calories deficience and losing weight.
Strength training allows you to have a better oxygen consumption than aerobic exercices. After training your body needs to make a lot of efforts to recover and return to the normal state so the state you had before the training. Scientific studies have shown that your metabolism‘s level increase for 38 hours after your training.
Strength training increase your metabolism, increase your Resting Metabolic Rate (RMR) because your body needs more calories to keep your muscls than to keep your fat. It’s estimated that for each 4.45kg (1lbs) of muscle, your RMR increase of 30-35 calories.
Improve your health
Strength training help you to improve your balance and coordination, improve cholesterol’s rate, help to control blood sugar, stop muscle loss, improve blood flow, reduces your resting blood pressure, build a stronger heart and increase bone density.
It’s clear with strength training you have more self-confidence, your have more energy, a better mood, less anxiety and less stress . It also improves the quality of your thoughts, a scientific study has shown that this increases the cognitive function .
It’s not advisable to do a strength training 1 hour before sleeping. On the other hand to train early in the day helps to prevent sleep apnea and insomnia.
Prevents diseases and degenerative diseases
You notices that many men and women die because of cardiac disease. Stength training helps to solve problems that are factors of heart disease such as inactivity, diabets, obesity, high blood pressure and cholesterol. Cardiologists begin to advise strength training to people who have heart attack.
Strenght training helps to reach your goals whether an effective training of 20 minutes to have a good naked body or to do a sports competition. It’s fun to see our progress because it’s like increase level in a video game. If you want to be better in a sport like badminton or rock climbing, strength training is a good choice.
People who shouldn’t train
The only people I’ve found who shouldn’t train are people who have an injury and it’s a break that doesn’t last long. We’re human being and it’s natural to carry things and move. Strength training is recommended for pregnant women , children and teenagers and even paraplegics .
Obviously, it recommanded to see his/her doctor before beginning a strength training program to adjust the training program.
Other scientific studies have shown that this helps to avoid dementia and to delay Alzheimer’s .
People who think they’re too old to train are exactly people who should train.
But I just want to be better for a sport and I want to stay fit
Strength training improve your muscle’s endurance, scientific studies have shown it. Resistance exercices help to increases overall muscles endurance , fix nervous system problems and increase activation of motor units within your muscles.
I don’t want to bulk too much
It’s a great strength training’s myth, it’s not in 1 year than you’ll have the bodybuilder’s body no matter wheteher you’re a man or a woman.
For women, here 2 exemples of moms who have become strong and fit without having a bodybuilder body. This is the story of Veronica and Bronwyn .
Have a the body of a famous bodybuilder doesn’t happen in one night. Naturally we don’t have the amount of homones to have the body of a famous bodybuilder. We need to eat a huge amount of food (8 000 – 10 000 calories per day) and a huge amont of drugs (no, no, it’s another type of pharmacy, it’s true).
I’m fat, I want only lose weight
I’m fat, I want only lose weight
It’s a good reason to start strenght training. By losing weight, you surely want to keep your muscles. I mean, yout want to keep your muscles while you lose fat. With strength training you lose quickly centimeters (inches) in different body’s parts. It’s true that the overall weight loss may seem slow, that’s why is important to track your measurements. With strenght training when you eat with a caloric deficit, it’s increase your metabolism so you lose fat.
What I like with strength training, it’s we can see our progress quickly. It’s like increase level in a video game. I think people get bored when they expect nothing to do between 2 sets. This is why I advise people to have headphones to listen to their own music selection or an audio book to increase motivation.
Muscles and strength training
Don’t be fancy, it’s interesting to understand how our muscles work to avoid failling into the Matrix’s trap. What I mean is that the only person you gave to impress is yourself and not the others.
It’s our muscle fibers that are small muscle cells that build up our muscles. Our muscle fibers are long, cylindrical and have the size of a strand of hair. Our muscle fibers are composed of myofibrils surrounded by sarcoplasm. I really summarized that but if you want to see it in detail, click here .
We have around 642 skeletal muscles that work together to make move our body. Imagine, when you bend your arm, your biceps contracts and your triceps does the opposite (elongates) to let the elbow bend. Every muscle of your body work as a team to make you move.
We have different type of muscle fibers :
Slow twitch (Type 1 fibers)
Slow twitch fibers are used to convert oxygen into energy for a long period of time. They don’t move quickly to be resistant to fatigue. These are the fibers we use most for marathons.
Fast twitch (Type 2 fibers)
Fast twitch move quickly so they’re not resistant to fatigue. Our body has 2 categories of fast fibers. The type 2A fiber has an endurence characterisitc used for long sprints. The type 2X fiber has « super fast » characterisitc used to short sprints or lift weights. I really summarized that but if you want to see it in detail, click here .
Each individual has a different percentage of slow and fast fibers. It’s for this reason that people are naturally better to run long distances or sprints. It’s funny because we can see it in strength training with people who are better to do sets with high or low repetitions.
It’s the end of the first part and the second part is event more interessting.
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