up ? This is THE stephane ANDRE !!! I heard Olivier
Roland’s tips and I learned some good stuff.
personal trainer who is in the gym where I’m training ask me how to
give courses online. But when he asked me this question, I noticed
that he didn’t believe it or maybe it wouldn’t work with him. In the
personal trainer business, there is part that is an intellectual
service. What I mean is that there is a part of this job, which is to
give people advice so they can improve.
All the skills that give advice can be turned into a product (information product). There is a huge challenge for personal trainers and service providers who trade their time for money. How to make more money (because there is a lot of competition) while a person can’t be in several places at the same time physically ?
trick is that instead of explaining the same thing to someone 1000
times, you write a book/ebook, you makes videos or your do an online
training program. With these supports, it allows you to save time on
repetitive tasks and automate a part of your income.
Some might think that this method doesn’t work with all types of service providers, but with the technologies evolution, it’s changing. We find online training program for salsa, golf, guitar, boxing, mma, auto mechanics, plumber, etc. do some research on Google or DuckDuckGo and see.
For example, you want to learn boxing. Traditionally, you have to go to a boxing club to learn and improve your technique with sparring. But you learn that there is an online boxing training program from Floyd Mayweather. In this training program, Floyd Mayweather shares his best tips and techniques to improves your boxing performance. Are you participating in this online training program or not? I think so, especially if you’re passionate about boxing.
you have the budget to participate in Floyd Mayweather’s online
boxing training program, you’ll be very motivated to do so. Even if
Floyd isn’t near you to correct your technique, he has clearly good
tips to share with your to improve your performance and your boxing
is why it’s important not to put barriers to explore new things, to
put in place innovative projects because it’s doing things that we
learn what works and what doesn’t work.
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P.S. If you’re in Miami and you like Caribbean food, go to my cousin’s bistro to eat Haitian food, click here.
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.
stress fracture is an overuse injury. Human body creates a new bone
to replace a bone that has been broken due to the stress of everyday
life. This process is done every day to keep the balance.
Unfortunately, this balance can be disrupted because of excessive
physical training. There are several factors that can prevent the
body from creating enough bone and this make microcracking, called
« fracture stress ».
most common factor of fracture stress is an excessive increase in the
intensitiy or frequency of physical activity without adequate rest
period. Other factors are nutritional deficiencies, mechanical
influences, lack of sleep, systemic factors (hormonal imbalance,
etc.) and metabolic bone disorders.
are case of development of eating disorders and/or amenorrhea
(infrequent menstrual periods) for some female athletes who are
preparing for a competition. These 2 conditions can create a decrease
in estrogen that can decrease bone mineral density. This increase the
risk of stress fractures.
fractures are often seen in athletes (especially runners) or military
recruiting. For an athlete, 1.6km run is 110 tons of force absorbed
by the legs. Bones aren’t made to resist this force (energy) so it’s
the muscles that have the function of absorbing shocks.
the muscles get tired, they stop absorbing the forces and eveything
transferred to the bones. Stress fractures occur in almost all bones
but are more common in lower bone, expecially the tibia. Depending on
the type of sport, there’re distinctive stress fractures such as the
elbow in throwing sports, the ribs in golfing and rowing, the spine
in gymnastics, the lower extremity in running activities and the foot
in gymnastics and bascketball.
fractures create pain in a limited area directly above the tip of the
bone where the fracture occurred. The pain is raw because of physical
activity and relived with rest. The sensitivity of the bones is the
most obvious conclusion to the physical examination.
regard to X-rays, this isn’t a tool that actually helps to diagnose
an early stress fracture because the bone often looks normal and the
microcracking aren’t visible. It’s difficult because after several
weeks of rest, the bone begins to repair itself and shows a healing
reaction or callus on X-rays.
early stress fracture is usually confirmed by a bone scan or
magnetic resonance imaging (MRI).
fractures are generally classified as low-risk (will not become a
serious fracture) or high-risk (will become a serious fracture).
stress fractures usually require a rest period of 1-6 weeks of
limited weight bearing activity progressing to full weight bearing
may be necessary. Return to physical activity should be a gratual
Low impact activities like swimming or biking are recommended to maintain cardiovascular condition when the pain is gone. When the patient can comfortably perform low impact activities for long, pain-free periods, the patient can begin high-impact activities.
High-risk stress fracture have the danger of becoming a complete fracture. For athletes suffering from chronic pain and having normal x-rays results, it’s recommanded to use a bone scan or MRI. High-risk stress fractures should be treated as traumatic fractures (with cast or surgery) because of complications.
are tips developed by AAOS to help to prevent stress fractures :
When an athete does a new sport activity, it’s necessary to program progressive goals. For example on the 1st day, don’t run 8km but rather increase the distance gradually per week.
Cross-training => Alternate activities to achieve the same fitness goal helps to avoid stress fracture injuries. For example to achieve a cardiovascular goal, alternate cycling and running (cycling one day and riding the other day) is excellent. Adding strength training and doing flexibility exercises help improve performance.
Have and maintain a heathy diet with foods rich in calcium and vitamin D.
Use good equipment. Don’t use running shoes, gloves, etc, very old and very worn.
If during physical activity it start to swell or the pain starts, stop the activity right away. It’s essential to rest for a few days. If the pain continue, you should see an orthopedic surgeon.
It’s important to recognize early symptoms and treat them appropriately to return to the sport with a normal level of play.
Stress fractures occur less frequently in those of black African descent than in Caucasians, due to a generally higher BMD (bone mineral densitiy) in the former.
Women and highly active individuals are also at a higher risk, The incidence probably also increases with age due to age-related reductions in BMD.
Children may also be at risk because their bones have yet to reach full density and strength.
The female athlete triad also can put women at risk, as disordered eating and osteoporosis can cause the bones to be severely weakened.
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P.S. If you’re in Miami and you like Caribbean food, go to my cousin’s bistro to eat Haitian food, click here .
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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P.S. If you’re in Miami and you like Caribbean food, go to my cousin’s bistro to eat Haitian food. Click here.