Mature Athlete

mature athlete

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

physical exercise type

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.

Summary

Creating a customized workout program with a medical professional and/or a qualified personal trainer helps a mature athlete to :

  • Keep independence

  • Increase physical abilities

  • Prevent injuries

  • Improve the quality of life

Subscribe to my newsletter and share this article if you think it can help someone you know.. Thank you.

-Steph

P.S. If you’re in Miami and you like Caribbean food, go to my cousin’s bistro to eat Haitian food. Click here.

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Heat Illness

heat illness

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.

Every summer, hundreds of people experience sun-related illnesses and heat. Being prepared and hydrated avoids theses situations.

Why

When an athlete exercises, his/her body temperature increase and the body sweats to cool the body. During this process, body fluids and electrolytes are lost. If the boy is not recharged with fluids and electrolytes, it’s dehydration and it increase the risk of heat illness as a heat stroke.

Symptoms

Symptoms are :

  • Chills

  • Dark colored urine

  • Dry mouth

  • Headaches

  • Thirst

  • Weakness

If the heat illness progress, there are more serious symptoms like :

  • Difficulty breathing

  • Body temperature increasing to dangerous levels

  • Muscle cramps

  • Nausea

  • Tingling of the limbs

  • Death

How to prevent

The most effective treatments for heat illness are :

  • Proper training for the heat

  • Fluid replacement before, during, and after exertion

  • Appropriate clothing (light colored, loose fitting and limited to one layer)

  • Early recognition via direct monitoring of athlete by other players, coaches and medical staff

  • Monitoring the intensity of physical activity appropriate for fitness and how an athlete has acclimated to conditions.

  • If possible, having an athletic trainer on site during events and practices to properly prevent and treat heat illnesses.

In situations where the training program is intense or during a trip in a hot climate, an athlete should limit the intensity and duration of the training session. Thereafter, the athlete will increase the training’s intensity for a period of 7-14 days to allow to the body, the time to adjust to the climate and environmental conditions. For athletes with respiratory, gastrointestinal or other diseases, they should especially evaluate these new conditions.

When an athlete should hydrate

hydrate

It’s necessary to hydrate before, during and after a training session. Drinking 47cl (16 ounces) of water is recommended 1 hour before exercises. Hydration should continue with 11-23cl (4-8 ounces) of water every 15-20 minutes throughout the effort

There is a trick to track the hydration’s level is to weigh before and after a physical activity. If the athlete is lighter after a physical activity, this means that there a deficit of fluids (indicated by weight loss) and it’s necessary to recharge them. For the next physical activity, it will be essential to drink more to evaluate the losses (perspiration). An athlete who loses more than 2-3% of his/her bodyweight during exercise may decrease the performance and the body’s physiological function.

If the athlete is heavier after a physical activity, it means that there is a surplus of fluids (indicated by gain weight). For the next physical activity, it will be essential to drink less to evaluate the surplus.

How to treat it

When you see signs of heat illness or heat stroke, it may be an imminent danger of death. It’s necessary that a person immediately call for medical assistance while you’re cooling the person at risk.

Treatment included :

  • Getting the athlete to a shaded area

  • If it heat stroke, cool the athlete rapidly using cold water immersion. If immersion is not available you may use spray from a hose, cold water sponging, or placing cold towels over the entire body

  • Monitoring body temperature

  • Providing cool beverage if possible (i.e., if the athlete doesn’t have altered consciousness).

  • Getting medical assistance as soon as possible.

Heat exhaustion is a type of heat illness that can happen after several days of exposure to high temperature and improper or unbalanced fluid recharging.

Statistics

  • Heat stroke is a type of serious illness related to heat. It can cause death to athletes and this is probably the leading cause of athlete death during the months of July and August.

  • The body produces 1.8 liters (a half of gallon) of perspiration to cool the body every hour. If there are not enough fluids or the heat is overwhelming the body, the person may develop heat-related illness.

Subscribe to my newsletter and share this article if you think it can help someone you know. Thank you.

-Steph

P.S. If you’re in Miami and you like Caribbean food, go to my cousin’s bistro to eat Haitian food, click here.

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Find The Gym For Your Goals (Part 1)

radar dragon ball

I read a Nerd Fitness article  and I learned good stuff.

The gym can become an important part in your life. For this reason is important to choose your gym well otherwise you will become bitter.

It’s not necessary to train in a gym to gain strength or to have a good physical condition. You can do a bodyweight workout program at home (bedroom, garage or basement).

But if you really want an athletic body, you need to have equipment like barbells or dumbbells. It’s possible that you don’t have place or resources to create your home gym (like me), so the best option is to have a gym membership.

Discover really what you want

discover

Don’t do the mistake to have a gym membership in the closest gym to your home. Think about your goals.

Make a list of things you need in a gym and make the difference between « must have » and « would be nice to haves ».

Equipment

I wrote an article in 2 parts about this topic (click here link ). Imagine you have a workout program based on barbell, you need to check this :

  • Olympic barbell

  • Power rack (or at least a squat rack)

  • Dumbells up to 45-68kg (100-150lbs) or heavier if you want to do a dumbell training over barbell

  • Pullup bar/Dip station

  • Flat bench with racks for the bench press

Classes

Gyms offer free classes for their members like kickboxing, dance fitness, stationary bike or yoga. This is helpful for beginners, don’t hesitate to try one.

Amenities

Some gyms offer good anemities like child care, a zone only for women ( my sister came one time in my gym and she said that men stared at her too much) or dry cleaning.

An environment to be focus

For me the gym has an important part in my day. When I train at home, I know I’ll be bothered by my rommates. I find it easier to concentrate when I’m at the gym with my headphones. When I’m at the gym it’s « my time » to me, I’m in my bubble. Everything about home, school, work doesn’t exist. The only thing is important is my workout.

Coach

Gyms have coaches available to help you improve your technique or workout program. From time to time it’s pratical.

Rules

A « must have » rule can be you can bring your childen at gym. I don’t have children but it looks cool for people who have children. Some gyms don’t allow to do deadlift and have vibram  so check if rules match with what you want to do.

A gym membership can be a long-term commitment so look at these points :

  • If you do a workout program based on dumbbells like me, be sure that dumbbells up to 45-68kg (100-150lbs) or heavier

  • If you think you’ll do the Olympic lift, look for bumper plates and a gym that lets you drop the weight.

  • If you think you’ll try kickboxing or yoga later, check that the gym has this type of classes.

Budget

calculator

During my travels, I saw gym membership between $9.- and $365.- per month. In Europe, it’s on average EUR 50.- per month but it depends on the area where you live and the amenities offered.

It’s useless to take the most expensive price thinking that you’ll have everything you need in the gym (I already did this mistake). It’s for this reason I’m writing this article to help you to find the best gym at the best price according to your need.

Also think of the usual thing like the towel. Imagine you go to a gym that offer a towel’s service. You know it and you think it’s great, you don’t nee to bring your towel. One day, you go to train at the gym at lunch and the staff tell you that there is no more towels available. It’s annoying.

Apart from the equipement, there are services that are important to know if the gym offer them or not :

Events offer or trips with discounts. Imagine that the gym organizes a hiking trip and member pay only 20.-. I agree, it’s not an incredible discount but during the hiking trip you’ll able to meet people who work to improve their health like you.

A child care service during your workouts. It’s possible that you have to pay an extra of $20.- or $30.- per month. I don’t have children but it looks pratical.

Free classes including yoga that is great for relaxing muscles. I prefer Tai-Chi but there is no this class in gyms.

Location and hours

hour

Having a gym that is close to your house and your school/workplace is an interesting place.

By exemple, if you gym is close of your school/workplace, it’s cool. But the problem is that if you school/workplace is at a distance of 1 hour from you home, you’ll never train on weekends.

There is something I forgot to tell you in gym’s rules. There are gyms that close at 23h (11pm) and I know some gyms don’t allow their members to start their workout after 22:15 (10:15pm). If you work late in the night or during the night, it’s better to look for a gym open 24/7.

It’s important to choose a gym according to your willpower :

  • Imagine you want to train before you go to school/workplace. You do it because you want to train immediately to avoid not training all day or because when you wake up, you’re groggy and train give you energy for the whole day ?

  • Imagine you want to train after your school/workplace. You do it because you don’t have time to train during the day ? Be carefull because if you’re the type of person who is very tired after school/workplacle, you’ll find excuses to cancel your training. I meet everyday people like this.

An ideal location is to find a gym located between your home and your school/workplace. If you can do this, you’ll save time and money. I can’t do that but it’s really effective.

Note : It’s better to pay a little bit more for a gym that you use several times a week than pay less for a gym that you use from time to time. Don’t be fancy.

Share this article if you think it can help someone you know. Thank you.

P.S. To read the Part 2, click here .

-Steph

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Fitness History – United States – The 1960 (Part 13)

united states 1960

President John F. Kennedy was a major supporter of fitness and health-related benefits to United States citizens. He continued the Presidential Council for Fitness Club Youth naming Bud Wilkinson as head of the council. The name was also changed to the Presidential Council on Physical Condition. Kennedy spoke openly about the need for the United States citizens to improve their fitness levels including with writing an article in « Sports Illustrated » magazine titled « The Soft American ». He said: « We are under-exercised as a nation ; we look instead of playing ; we ride instead of walking ». Kennedy has prompted the federal government to be more involved in the promotion in national fitness and launched fitness pilot programs for children. Kennedy’s commitment to fitness can be summarized in one sentence that said : « Physical fitness is the basis of all other forms of excellence ».

Dr. Ken H. Cooper, widely recognized as the « Father of the modern fitness movement » is generally known to encourage more people to train as any other individual in history. Cooper advocated a philosophy that has abandoned the treatment of disease by preventing the disease. « It is easier to maintain good health through exercise, diet and emotional balance than to regain once it is lost », he said. Early in his career, Cooper stressed the need for epidemiological data to support the benefits of regular exercise and health. Data from thousands of individuals have become the foundation for his aerobics concept. Aerobics released in 1968 sent a powerful message to United States citizens – to prevent the development of chronic diseases, we must do regular exercise and maintain a high fitness level throughout life. The message, programs and ideas of Dr. Cooper created the template from which the fitness proliferated until modern times.

The Lessons of History

history

The history of fitness depicts fascinating themes that are closely related in the 21st century. A common feature is the strong association of military power and politics with fitness throughout the progress of humanity. In many ways, this shows the impact of our world leaders can have on health and fitness.

The mind-body concept has had a precarious development. Sometimes some cultures prescribe spirituality at the expense of the body, while others, such as the Greek society, confirmed the idea that a healthy mind can only be in a healthy body.

Another interesting development from history is the concept of the exercise for the body and music for the soul. Fitness programs today have developed this concept harmoniously, music has became a distinctive element to the exercice experience.

It seems that societies become too enamored of wealth, prosperity and self-entertainment so that fitness levels drop. Also as technology progressed with humans, fitness levels declined. So, this is a resolution with which we are challenging societies today: Maybe using all the extensive research on the health and fitness combined with the creative minds of the fitness industry today, we can now solve this part of the fitness puzzle.

This is the end of our journey through time. Personally I learned a lot and I see fitness differently (it changes Photoshop’s delirium). I hope it was the same for you.

-Steph

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Histoire Du Fitness – Etats-Unis – Les années 1960 (Part 13)

united states 1960

Le président John F. Kennedy était un un partisan majeur du fitness et de ses avantages lié à la santé pour les citoyens des Etats-Unis. Il poursuivit le Conseil Présidentiel de la Remise En Forme de la Jeunesse en nommant Bud Wilkinson en tant que chef du conseil. Le nom a également été changé pour le Conseil Présidentiel sur la Condition Physique. Kennedy a parlé ouvertement de la nécessité pour les citoyens des Etat-Unis d’améliorer leurs niveaux de condition physique y compris avec la rédaction d’un article écrit dans le magazine « Sport Illustrated » titré « l’américain faible ». Il a dit : « Nous sommes sous-exercé en tant que nation, nous regardons le sport à la place de le faire, nous utilisons un véhicule au lieu de marcher ». Kennedy a incité le gouvernement fédéral à s’impliquer davantage dans la promotion de la remise en forme nationale et a lancé des programmes pilotes de conditionnement physique pour les enfants. L’engagement de Kennedy pour le fitness peut être résumé par une phrase qu’il a dit : « La forme physique est la base de toutes autres formes d’excellence ».

Dr. Ken H. Cooper, largement reconnu comme le « Père du mouvement du fitness moderne », est généralement connu pour encourager davantage de personnes à s’exercer que n’importe quelle autres individu dans l’histoire. Cooper a préconisé une philosophie qui a délaissé le traitement de la maladie par la prévention de la maladie. « Il est plus facile de maintenir une bonne santé grâce à l’exercice, le régime alimentaire et l’équilibre émotionnel que de la retrouver une fois qu’elle est perdu », il a dit. Tôt dans sa carrière, Cooper a souligné la nécessité de fournir des données épidémiologiques pour soutenir les avantages des exercices réguliers et de la santé. Les données provenant de milliers d’individus sont devenu la fondation pour son concept aérobic. L’aérobic sorti en 1968 a envoyé un puissant message aux citoyens des Etats-Unis – pour empêcher le développement de maladies chroniques, il faut faire des exercices réguliers et maintenir un haut niveau de condition physique tout au long de la vie. Le message, les programmes et les idées du Dr. Cooper ont créé le modèle à partir duquel le fitness à proliféré jusqu’à l’époque moderne.

Les Leçons de l’Histoire

history

L’histoire du fitness dépeint des thèmes fascinants qui sont étroitement liées au 21e siècle. Un point commun est la forte association de la puissance militaire et la politique avec la condition physique tout au long de l’avancement de l’humanité. De plusieurs façons, cela montre l’impact que nos leaders mondiaux peuvent avoir sur la santé et le fitness.

Le concept esprit-corps a eu un développement précaire. Parfois certaines cultures prescrivent la spiritualité au détriment du corps alors que d’autres, tels que la société grecque, a confirmé l’idée qu’un esprit sain peut seulement être dans un corps sain.

Un autre développement intéressant de l’histoire est le concept de l’exercice pour le corps et de la musique pour l’âme. Les programmes de conditionnement physique de nos jours ont fait évoluer ce concept harmonieusement, la musique est devenu un élément distinctif pour l’expérience de l’exercice.

Il semble que les sociétés deviennent trop épris de la richesse, la prospérité et l’auto-divertissement ce qui fait que les niveaux de conditionnement physique baissent. En outre comme la technologie a progressé avec l’homme , les niveaux de condition physique ont diminué. Ainsi, ceci est une résolution avec lequel nous mettons aux défis les sociétés aujourd’hui :Peut-être en utilisant toutes les recherches approfondies sur la santé et le fitness en combinaison avec les esprits créatifs de l’industrie du fitness d’aujourd’hui, nous pouvons maintenant résoudre cette partie du puzzle du fitness.

C’est la fin de notre voyage dans le temps. Personnellement j’ai appris beaucoup de choses et je vois le fitness différemment (ça change du délire Photoshop). J’espère que cela a été pareil pour toi.

-Steph

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Fitness History – United States – (20th century -1st World War) Part 10

united states 20 century

20th centuries

united states 20 century

The 20th century symbolized the beginning of a new era for fitness leaders: the President of the United States. Theodore Roosevelt had excellent physical condition and led the country in the new century. He acknowledged the importance of exercise and physical activity and had the power to encourage the citizens of United States to be physically active. President Roosevelt had a enthusiasm for fitness similar to the ideology of ancient Greece. His desire to fitness has evolved since its battle with asthma as a child which he overcame with a rigorous exercise program. As president, he committed several forms of physical activities including hiking, horseback riding and other outdoor activities. Although not all the presidents that followed Roosevelt have held the same esteem for fitness that him, but tehy recognized that the president position required a commitment to the physical condition of the United States citizens.

1st World War

1st world war

In Europe, the first World War began in August 1914. The United States entered in the war three years later in 1917. The US had hundreds of thousands of soldiers prepared and trained for combat. After the war was won, the statistics on preparing soldiers were released with alarming data on the levels of physical conditions. It was found that one of three was unfit for combat and that many people prepared was very unfit prior military training. Government legislation ordered the improvement of physical education programs in public schools. However, the increased interest and concern for poor levels of physical condition will be short for the United States who came in the 1920s and the Great Depression.

That’s all for today. Soon the rest of the fitness history

-Steph

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Histoire Du Fitness – Etats-Unis – (20ème siècles -1er Guerre Mondiale) Part 10

united states 20 century

20ème siècles

united states 20 century

Le 20ème siècle symbolise le début d’une nouvelle ère pour les leaders du fitness : le président des Etats-Unis. Théodore Roosvelt avait une excellente condition physique et dirigeait la pays dans le nouveau siècle. Il a reconnu l’importance des exercices et de l’activité physique et a eu le pouvoir d’encourager les citoyens des Etats-Unis à être physiquement actifs. Le président Roosvelt a eu un engouement pour le fitness semblable à l’idéologie de la Grèce antique. Son désir de conditionnement physique a évolué depuis sa bataille avec l’asthme dans son enfance dont il a surmonté avec un programme d’exercice rigoureux. Comme président, il a engagé plusieurs formes d’activités physiques incluant randonnée pédestre, équitation et d’autres activités en plein air. Bien que pas tous les présidents qui ont suivi Roosvelt n’avaient pas le même estime pour le fitness qui lui, avaient reconnu que la position de président exigeait un engagement concernant la condition physique des citoyens des Etats-Unis.

1er Guerre Mondiale

1st world war

En Europe, la 1er guerre mondiale a commencé en août 1914. Les Etats-Unis sont entrés en guerre 3 ans après en 1917. Les Etats-Unis avaient des centaines de milliers de militaires préparés et entraînés pour le combat. Après que la guerre ait été gagner, les statistiques sur la préparation des soldats ont été publiées avec des données inquiétantes concernant les niveaux de conditions physiques. Il est constaté qu’une personne sur trois était inapte au combat et que plusieurs personnes préparés était très inapte avant l’entraînement militaire. La législation gouvernementale a ordonné l’amélioration des programmes d’éducation physique dans les écoles publiques. Cependant, l’intérêt accru et la préoccupation pour les niveaux de conditions physique faible sera de courte durée pour les Etats-Unis qui entraient dans les années 1920 et la Grande Dépression.

C’est tout pour aujourd’hui. Bientôt la suite de l’histoire du fitness

-Steph

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