All posts in Daily Exercises

Even light or moderately intense physical activity, can substantially reduce your risk of early death

A new study by researchers has found that even light or moderately intense physical activity, such as walking or cycling, can substantially reduce your risk of early death. The study combined the results from the largest studies around the world on the health impact of light and moderately intense physical activity.

Although more activity is better, the benefits of even a small amount of physical activity were very large in the least physically active group of people.

Science Daily reports:

“The good news from this study is that you don’t have to be an exercise freak to benefit from physical activity.

Just achieving the recommended levels of physical activity (equivalent to 30 minutes daily of moderate intensity activity on 5 days a week) reduces the risk of death by 19 percent … while 7 hours per week of moderate activity (compared with no activity) reduces the risk of death by 24 percent”.

Sources:

  Science Daily July 25, 2010
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Low-Load High Volume Resistance Exercise Stimulates Muscle Protein Synthesis More Than High-Load Low Volume Resistance Exercise in Young Men

Nicholas A. Burd1, Daniel W. D. West1, Aaron W. Staples1, Philip J. Atherton2, Jeff M. Baker1, Daniel R. Moore1, Andrew M. Holwerda1, Gianni Parise1,3, Michael J. Rennie2, Steven K. Baker4, Stuart M. Phillips1*

1 Exercise Metabolism Research Group, Department of Kinesiology, McMaster University, Hamilton, Ontario, Canada, 2 School of Graduate Entry Medicine and Health, City Hospital, University of Nottingham, Derby, United Kingdom, 3 Department of Medical Physics and Applied Radiation Sciences, McMaster University, Hamilton, Ontario, Canada, 4 Department of Neurology, Michael G. DeGroote School of Medicine, McMaster University, Hamilton, Ontario, Canada

Background

We aimed to determine the effect of resistance exercise intensity (% 1 repetition maximum—1RM) and volume on muscle protein synthesis, anabolic signaling, and myogenic gene expression.

Methodology/Principal Findings

Fifteen men (21±1 years; BMI = 24.1±0.8 kg/m2) performed 4 sets of unilateral leg extension exercise at different exercise loads and/or volumes: 90% of repetition maximum (1RM) until volitional failure (90FAIL), 30% 1RM work-matched to 90%FAIL (30WM), or 30% 1RM performed until volitional failure (30FAIL). Infusion of [ring13C6] phenylalanine with biopsies was used to measure rates of mixed (MIX), myofibrillar (MYO), and sarcoplasmic (SARC) protein synthesis at rest, and 4 h and 24 h after exercise. Exercise at 30WM induced a significant increase above rest in MIX (121%) and MYO (87%) protein synthesis at 4 h post-exercise and but at 24 h in the MIX only. The increase in the rate of protein synthesis in MIX and MYO at 4 h post-exercise with 90FAIL and 30FAIL was greater than 30WM, with no difference between these conditions; however, MYO remained elevated (199%) above rest at 24 h only in 30FAIL. There was a significant increase in AktSer473 at 24h in all conditions (P = 0.023) and mTORSer2448 phosphorylation at 4 h post-exercise (P = 0.025). Phosporylation of Erk1/2Tyr202/204, p70S6KThr389, and 4E-BP1Thr37/46 increased significantly (P<0.05) only in the 30FAIL condition at 4 h post-exercise, whereas, 4E-BP1Thr37/46 phosphorylation was greater 24 h after exercise than at rest in both 90FAIL (237%) and 30FAIL (312%) conditions. Pax7 mRNA expression increased at 24 h post-exercise (P = 0.02) regardless of condition. The mRNA expression of MyoD and myogenin were consistently elevated in the 30FAIL condition.

Conclusions/Significance

These results suggest that low-load high volume resistance exercise is more effective in inducing acute muscle anabolism than high-load low volume or work matched resistance exercise modes.

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Dr. Tucker appointed a faculty member to teach the FMS

What is the FMS?

The Functional Movement Screen (FMS) is the product of an exercise philosophy known as Functional Movement. This exercise philosophy and corresponding set of resources is based on sound science, years of innovation, and current research.

How it Works – Simplifying Movement

Put simply, the FMS is a ranking and grading system that documents movement patterns that are key to normal function. By screening these patterns, the FMS readily identifies functional limitations and asymmetries. These are issues that can reduce the effects of functional training and physical conditioning and distort body awareness.

The FMS generates the Functional Movement Screen Score, which is used to target problems and track progress. This scoring system is directly linked to the most beneficial corrective exercises to restore mechanically sound movement patterns.

Exercise professionals monitor the FMS score to track progress and to identify those exercises that will be most effective to restore proper movement and build strength in each individual.

What it Does – Widespread Benefits

The FMS simplifies the concept of movement and its impact on the body. Its streamlined system has benefits for everyone involved – individuals, exercise professionals, and physicians.

Communication – The FMS utilizes simple language, making it easy for individuals, exercise professionals, and physicians to communicate clearly about progress and treatment.

Evaluation – The screen effortlessly identifies asymmetries and limitations, diminishing the need for extensive testing and analysis.

Standardization – The FMS creates a functional baseline to mark progress and provides a means to measure performance.

Safety – The FMS quickly identifies dangerous movement patterns so that they can be addressed. It also indicates an individual’s readiness to perform exercise so that realistic goals can be set and achieved.

Corrective Strategies – The FMS can be applied at any fitness level, simplifying corrective strategies of a wide array of movement issues. It identifies specific exercises based on individual FMS scores to instantly create customized treatment plans.

If you would like a FMS course for your local Chiropractic Society or State Association meeting, please contact Dr. Tucker @ drjtucker@aol.com.

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‘Round back’ or ‘humped’ back treatment protocol

Spinal extension exercises prevent natural progression of kyphosis.

Ball et al.

Department of Physical Therapy Education, School of Allied Health, University of Kansas Medical Center, Kansas, KS, USA.

Abstract

The angle of kyphosis increases with age with the most rapid increase occurring between 50 and 60 years. The progression of kyphosis was prevented in women ages 50-59 years who performed extension exercises three times a week for one year. INTRODUCTION: The purpose of this study was to (1) measure the progression of the angle of kyphosis with age and (2) determine whether spinal extension exercises prevent progression of hyperkyphosis in women 50-59 years of age. METHOD: Part 1: Cross-sectional study of changes in posture with age, determined by measuring spinal curves in 250 women 30-79 years of age. Part 2: One-year prospective, descriptive analysis of the effect of extension exercises on posture in women 50-59 years of age. Depth of the cervical curve (CD), area under the thoracic curve (TA), and height were measured using a device developed at Kansas University Medical Center. Changes in CD and TA in women compliant with extension exercises were compared to those in non-compliant women. RESULTS: Kyphosis increases with age in healthy women, with the greatest difference observed between women 50 and 59 years of age. The progression of kyphosis was greater in women who did not perform extension exercises compared to those who performed extension exercises three times per week for 1 year. The difference in change in CD and TA between the two groups was highly significant (CD p = .0001, TA p = .0001). CONCLUSIONS: Kyphosis increases with age in healthy women. In this study the greatest difference in the angle of kyphosis was observed between the fifth and sixth decade. Exercises which strengthen the extensor muscles of the spine can delay the progression of hyperkyphosis in the group included in this study, i.e., women 50-59 years of age.

 

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Static vs Dynamic Flexibility

A lack of  flexibility can lead to injuries, chronic pain, or slow down the recovery & repair process after an injury. Tightness in parts of your body especially noticed while exercising means you are going to have ‘energy leaks’ and probably not function to your full potential.  Some people are so tight they just learn to avoid certain movements and actions altogether.

Not everyone can achieve a feeling of suppleness, but we can at least try to improve our flexibility by stretching. I always say “you never know how loose you can become without trying”. If you don’t regularly stretch, it is only a matter of when you get injured, not if.

Regarding your spine, flexible muscles perform a lot better than tight muscles. In sports, such as running, swimming, football or hiking — whatever your activity, you need to gain and maintain the flexibility that is specific to the requirements of your sport.

One of the biggest controversies in sports medicine is about stretching. 

Studies of endurance runners have shown pre-race static stretching has a poor effect. For instance, in one famous study by Jacobs & Berson (1986), it was found that those who stretched beforehand were injured more often than non-stretchers.

The kind of ‘static stretching’ you see as part of a warm-up for distance runners is very common, and yet the research, and logic, shows that static stretches do little to help prevent injuries or improve muscle function before an activity.

Instead, active mobility (dynamic) exercises, starting slowly and building up to sports-specific speeds are more appropriate both before exercise and generally, to develop sports performance. 

The key is the difference between static and dynamic exercises.

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Tight muscles and resolving pain

These muscles when tight are often implicated in causing musculoskeletal pain:

TFL…QL…Piriformis

Lumbar muscles & hamstrings

Levator scapulae/upper trapezius

Sternocleidomastoid

Pectoralis minor/major

Thigh adductors

Iliopsoas

Calfs

You have to learn how to stretch these muscles. Good flexibility improves posture, ergonomics and resolves pain. Our bodies have a tendency to allow certain muscles to tighten up and that affects our posture. This list of muscles show a tendency towards tightness and being overactive in movements.

I recommend static stretches for these muscles. Two reps of 30 second holds each.

For nutrition of tight muscles I  recommend Metagenics Wellness Essential JOINT FOCUS (2 packets daily) and additional high doses of omega 3 fish oils. I usually suggest the Metagenics EPA-DHA 720’s.

Order at www.DrJeffreyTucker.meta-ehealth.com

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Sample Kettlebell Program

The first kettlebell maneuver I teach my clients is the swing. It is the most common kettlebell exercise. The swing should be viewed as the foundation exercise and I like to see clients master the swing before other kettlebell exercises are introduced.

Once clients can perform the 2-handed swing, this is a typical progression I teach my clients in the office:

One-Arm Swing. Grasp the handle with one hand in overhand grip with slight elbow bend. Position feet slightly wider than hip width, and assume athletic stance. Upper body should be upright, with chest lifted and shoulder blades retracted. Free arm should be out to side of body. Rotate body slightly, allowing kettlebell to hang between legs. Initiate swing by rocking hips (versus using shoulders to lift bell). Raise bell upward with momentum, and give forceful hip thrust at top of movement. Bell should go no higher than eye level, with bell pointed away from body at end of arm. Allow gravity to bring bell downward in controlled manner. Keep spine at neutral, rather than rounded, at bottom of movement. Perform 10 repetitions in each hand.

One-Arm Alternating Swing. Repeat steps above (one-arm swing), but switch to other hand at top of movement. Perform 10 repetitions in each hand.

Around-the-Body Pass (at waist level). Grasp handle with both hands in overhand grip with slight elbow bend. Position feet slightly wider than hip width apart, and assume athletic stance. Upper body should be upright, with chest lifted and shoulder blades retracted. Release one hand from bell, allowing opposite hand to bring bell behind body. Free hand should grasp bell at back of body and complete the rotation. Grasp kettlebell firmly to avoid dropping it. After 10 repetitions in one direction, repeat 10 reps in the opposite direction.

Figure Eight (between the legs). Grasp handle with right hand in overhand grip with slight elbow bend. Position feet slightly wider than hip width apart, and assume athletic stance. Upper body should be upright, with chest lifted and shoulder blades retracted. Left arm should be out to side and ready to accept kettlebell. Begin movement by handing bell from right hand to left hand through legs from front of body to back. Left hand then brings bell around from back of body to front of body. Continue this figure-eight pattern by passing bell through legs again from left hand to right hand. After desired number of repetitions, repeat in opposite direction.

These exercises provide a good cardio and fat-loss workout, creating a great foundation for other exercises. After a full-body warm-up, perform each exercise for approximately 30 seconds or 10 reps. Do one exercise after another and rest at the end. Repeat the circuit 2 or 3 times depending on your condition and the amount of time you have to train. 

For a one-on-one in-depth kettlebell session, please call my office at 310-473-2911.

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“What else can I do for my abs”

I get this question several times a week. I recently wrote an article about ab exercises for To Your Health magazine that will be published soon. Once it’s published I’ll put it up on the site. But until it is published I’ll share this exercise maneuver with you. Use your kettlebell or dumbbell and hold it over-your-head with your arm locked out.  Simply stand tall (think tall spine) and walk around for 60 seconds. To make this movement even more challenging for your core, try holding different weights in each hand–for example, a 5-pound dumbbell in your left hand and a 15-pound kettlebell in your right hand. This exercise loads the abs, core and arms.

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Are you going to sign up for a lifetime of statin use?

Here’s my plan. Load patients up with high quality, powerful medical foods, improve food plans, and get them moving around more. We’ll watch the positive results happen and celebrate when clients can decrease the medication they are on.

See, I don’t see serious adverse side effects from the medical foods I recommend. I have lots of patients with type 2 diabetes and narrowing of the arteries. Many of them are able to decrease there dosages of the cholesterol-lowering statins and ACE inhibitors. My recommendations and efforts help get the numbers there doctors want: lower LDL and lower BP.

I am treating human beings, not a compilation of numbers. I don’t think high drug doses is the answer. I am not opposed to drug therapy but I know type 2 diabetes, high cholesterol, and high blood pressure can be helped with three months of adjusting to proper doses of protein, fats, carbs and exercises.

Are you going to sign up for a lifetime of statin use? Or are you going to try alternative therapy?

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