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

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-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.

Acromioclavicular Problems

acrominioclavicular problem

I read a Frederic Delavier’s book « Strength Training Anatomy » and there is good stuff.

Frequent bodybuilding’s athletes are often confronted with acromioclavicular diseases.

This doesn’t happen in the same way as with sports like rugby, football, riding or combat sport with projections where the shoulder joint can be damaged by a fall or violent contact which leads to acromioclavicular dislocation with a ligament tear.

In bodybuilding, it’s micotraumatism caused by excessive, repetitive and poorly controlled work of the shoulder joint.

The pain happens little by little and after a while, pain prevents doing exercises like bench press or dips.

When doctors examine the acromioclavicular joint, it’s painful to pressure and slightly swollen.

It’s a problem without real gravity but the cure is long. The joint capsule and ligaments stretched because of inflammation, which give play to the joint. It takes some times for the entire articulation to return to its inital size.

Firstly, it’s necessary to stop the upper body training for 2 weeks

Note : from a bone view’s point, the upper limb connected to the bust by the clavicle which goes from the sternum to the scapla. In bodybuilding workouts, clavicular joints are often over-solicited and this create inflammatory pathologies of wear and tear.

Back to train

When upper body workout starts again, it’s necessary not to do bench press, dips and all movements with pushed down for at least 2 months. This is important to avoid re-stretching acromioclavicular ligaments.

Military press with barbell/dumbbell, inclined bench press and all movements with pusched up are allowed as they stabilize acromioclavicular joint. These movements limit the risk of ligament stretching.

If these tips aren’t respected. The joint inflammation will continue causing intra-articular calcifications and seriously compromising a sport career.

acrominioclavicular problem

Prevention :

These acromio-calvicular inflammations often occur after excessive training with the bench press due to a poorly controlled movements, with a too rapid descent, rebounding on the torso, sets too long and jerky.

The bench press in powerlifter’s style can also trigger inflammatory pathologies.

It’s for this reason that, at the least suspicious pain, it’s necessary to stop these movements for a time and to replace them by cable chest fly, dumbbells movement with a certain inclinaison of the bench for continue working chest.

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

-Steph

Fitness History – United State – The Roaring 1920s and the Great Depression (Part 11)

united states roaring twenties

The increased interest in fitness dissipated throughout the decade. A similar pattern is always repeated in the history of humanity after a war is won. Is that the society to relax, enjoy life and make fewer exercises. The Roaring 1920s earned this name because of this reason, the society was the most frivolous than any other in history until now. The priorities were eating, drinking, partying and other forms of entertainment.

In October 1929, the stock market crash signaled the beginning of a decade of economic depression. The economy has failed to recover until the United States entered World War II in 1941. With many other aspects of life, levels of physical condition fell during the Great Depression. The benefits that physical education programs have done through legislation that followed the First World War were short-lived. The funds for these programs were limited and were eventually exhausted because of the weak economy.

united states roaring twenties

Despite the setbacks suffered by the fitness during the Great Depression, Jack LaLanne, who came to be recognized as a pioneer of the modern fitness began his career as a media fitness instructor . Throughout his life, LaLanne preached the values of lifestyle fitness. In the 1950s, the « Jack LaLanne Show » began to be broadcast on television, 25 years before the shows of Richard Simmons and Jane Fonda. LaLanne developed fitness programs including aerobics, water aerobics and resistance exercises. He has also presented numerous pieces of exercise equipment including the first cable machine, the secure system for squat called « Smith Machine » and the first machine « Leg extension ». Although LaLanne is often named as the inventor of the movement « Jumping Jack » history suggests that the real inventor was John « Black Jack » Pershing, a tactical officer at West Point in World War II. Although LaLanne preceded the movements of the modern fitness by some three decades, its ideology and its exercise programs had a good approach as demonstrated modern research.

World War II

Throughout world history, military conflicts have had a major impact on the state of fitness. The Second World War and its consequences for the United States were not different. Essentially, the modern fitness movement has evolved under the influence of the Second World War and the Cold War.

world war 2

The United States are entered World War II with the bombing of Perl Harbor on December 7, 1941. With this declaration of war, he came to the need to prepare soldiers. However in recruitment, it became embarrassing found that many people were unfit for combat. When the war was over, it was reported that almost half of people prepared should have been refused or were given a non-combat position. These disturbing statistics helped gain more attention to the importance of fitness in the country.

There have been significant contributions in the gym during the 1940s, especially from Dr. Thomas K. Cureton from the University of Illinois. Cureton has introduced the application of research to fitness, which improved the recommendations of exercises to individuals. Cureton hasn’t only recognized the many benefits of regular exercise, he strived to extend the knowledge of the human body with the help of fitness. He wanted to answer questions such as « how many exercises to be healthy ? » and what types of exercise are most effective. But most important was that Cureton wanted to know how physical fitness could be better measured on an individual. Among his contributions, the most important were the fitness test development for cardiorespiratory endurance, muscular strength and flexibility. His research has resulted in several recommendations for improving cardiorespiratory fitness, including the identification of exercise intensity needed to improve fitness levels. His suggestions became the fundamental basis of future exercise programs.

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

-Steph

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

Fitness History – National Period in Europe (1700 – 1850) Part 6

europe fashion 1700

Germany

german soldier 1700

The growth of gymnastics in Germany can be mainly attributed to the work of two physical educators : Johann Guts Muths and Friedrich Jahn. Johann Guts Muths is generally referred to as the « Grandfather of German gymnastics ». He invented several exercise programs and equipment on which they were performed. All his works and achievements are in 2 books – Gymnastics for youth and games.

Friedrich Jahn earned the title of « Father of German gymnastics » for its long-term work. It was early in the Jahn’s life that Napoleon had conquered much of Europe including Germany. With the fall of France (Napoleon), Germany was divided into two separate states. Jahn’s passion for German nationalism and independence had become the driving force behind his creations of gymnastics programs. He believed that the invasion of Germany by a foreign country could be prevented by the physical development of the German people. Soon, exercise facilities that contained devices designed for running, jumping, balancing, climbing and vaulting called Turnvereins were spread throughout Germany.

Sweden

sweden 1700

Pehr Henrik Ling has developed and introduced its own gymnastics program in Sweden that was composed of 3 different areas: 1) educational gymnastics 2) military gymnastics 3) Medical gymnastics. Ling who had a strong medical background had recognized that exercises were necessary for all people. He maintained that exercise programs should be designed to individual differences. Ling also believed that physical educators must possess knowledge of the effects of exercise on the human body. Ling was using science and physiology for a better understanding of the importance of fitness.

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

-Steph