“I teach and encourage my patient to do a little movement training, a little cardio, improve their nutrition a little, and perform a little brain-train (including meditation, breathing, balance)”.
Here is an example of a healthy aging plan I will offer a patient who presents with on-going low back pain, is a little overweight (and knows it), and is deconditioned:
- Goal: Reduce LBP and lose 10 lbs.
- Analyze the patient and provide treatment that includes hands-on therapy, fascial manipulation, shock-wave therapy, ELDOA, deep muscle stimulation, etc.
- Create in-office time to train the patient in what exercises to perform at home on their own (based upon their performance).
- Provide a prescription for future ELDOA fitness sessions.
- Perform body composition analysis, and recommend diet and nutrition that is leveraged to achieve weekly fat-loss goals.
- Establish a time frame; for example, three months. The big goal is subdivided into small weekly increments.
- Establish weekly mini-goals; if each weekly mini-goal is attained, we eventually end up at the predetermined overall goal.
- Continually issue “report cards” via assessments to keep the patient motivated and on track.
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You say you want to be like an athlete? Ok, then let me check the range of motion in your breathing patterns, neck, thoracic region, lumbopelvic region, hips, shoulders and feet. I don’t mind if you are slow when you run or workout. I do mind if you are stiff, because that can put you at risk for injury.
Then let me check some ‘isometric hold’ positions of your back side, abdominal side and lateral side muscles. I am more interested in you owning your own body weight then I am interested in how much you can squat, or how much you can deadlift, or bench press. I want to watch you perform body weight squats, deadlifts and perform a push up because I am interested in your movement patterns. These tests are part of a good functional assessment.
If you can demonstrate that you own your body weight in isometric holds and squats, I want you to start thinking about more STRENGTH in everything else. For my CROSSFIT patients this means using barbells, dumbbells, kettlebells, TRX, sleds, and sandbags, etc. I need you to demonstrate strength and power in every plane of movement both bilaterally and unilaterally.
I work with the general population and crossfit athletes, and give them cutting edge treatments like laser, shockwave, pneumatic cupping, and vibration therapy. I use training tips and methods from how athletes train.
Dr. Jeffrey Tucker is a Diplomate in Chiropractic Rehabilitation and a Sports Practitioner, Certified Chiropractic Soft Tissue Practitioner, PES/CES – NASM, FMS Level 1 & 2 Certified & SMFA Certified, Instrument Assisted Tools Certified and a Performance Health Lead Instructor.
Dr. Jeffrey Tucker, a sports medicine chiropractor and patent holder on a cannabis cream process says, “Cannabis creams help achy joints and sore muscles be less painful. Getting old doesn’t have to be the end of high quality performances.”
Dr. Tucker says “Continue to train at a level of intensity where you feel pushed every now and then and, stay motivated to be consistent with your workouts. Don’t overdo it each and every workout, we want you to remain injury-free.” Tucker finds that when an older person gets an injury it could take longer to recover and they lose ground in their training. Tucker recommends cannabis creams to his patients for sore joints and muscles.
By the time we are forty Tucker feels we should know our exercise capacity, in other words, the mileage you can walk or run without an injury, or the amount of weight you can lift without needing extra recovery days. Tucker also suggests men get there testosterone checked at age 30 so they have a base line for later in life. We can offer men natural supplements to help boost testosterone if they need it later in life. Estrogen dips dramatically after menopause but estrogen has a number of positive effects on workout performance, including boosting of cardiac output (amount of blood pumped from the heart per minute) and a preservation of bone density. Tucker notes that he has patients that use testosterone and estrogen with cannabis creams. Female athletes who don’t opt for postmenopausal estrogen-replacement therapy might suffer from weaker cardiac action, a higher incidence of stress fractures and greater overall rates of injury, all of which could downgrade performance and aerobic capacity by making consistent training more difficult. Estrogen-replacement therapy should be considered and women can determine how estrogen influences their performances over time.
Tucker encourages exercise intensity and says it is a greater producer of fitness than mileage. Therefore increasing the intensity and recovery and cutting back on the miles is the way to go! It’s easy to do! Here’s an example:
* Running six times a week for a total of 30 miles with 3 miles at a fast pace, can be changed to,
* Running five days a week for 25 miles with 4 miles at a fast pace.
The extra day recovery and less miles will decrease the risk of injury but increasing pace for an extra mile improves V02max, running economy, and competitive performances.
The idea of adding in more recovery seems to fit well with older athletes’ training needs. Tucker is a big advocate of cross training (swimming, walking, running, cycling, step machines, and weight training) and says his favorite exercises these days is isometrics and the Turkish Get Up. Everyone agrees that strength training is important for people over the age of 50 – when atrophy (wasting) of muscle and skeletal tissue begins to become a problem.
Final note: ALWAYS consult your doctor before embarking on a program of cannabis and strenuous exercise.
Don’t lose your squat ability. I challenge all of my patients to perform the number of bodyweight squats that you want to live to be. If you want to live to 100 years old, build up to doing 100 squats. Build up slow but don’t lose your capacity to do it once you achieve that number. Doing proper body weight squats is a simple exercise that is good for your ankles, knees, lumbopelvic hip area, thoracic spine and neck. If you are able to do them all in a row you’ll feel that it can be a moderate amount of exercise. Squat training is often one of the first things that athletes give up as they get older because they tell me it hurts there knees. Get someone to help you improve your squat performance as you age – even with knee pain I can train most of my patients how to do squats with less pain and achieve a better level of fitness. It’s really a lack of exercise, not aging, which makes fitness deteriorate as we get older.
FACTS: 1) Metabolic Syndrome is a risk factor for cardiovascular disease and type 2 diabetes.
2) You need a doctor who can guide you through proper diet recommendations to induce weight loss and teach you correct exercise activities. If you are overweight, even obese, and sedentary I know how to do this.
Resistance training alone is not enough…caloric restriction is not enough.
MY PROGRAM: I will teach you my weight loss movement training program which starts out slow and easy (you can do this at home or in the office three times per week). You’ll start with your own body weight movements, then progress to CLX bands, then to free weights (3 sets of 10 repetitions for each of 8 – 12 exercises at about 70% of your 1 repetition maximum) over the course of 3-5 months. I’ll also teach you how we get 5% to 10% weight loss by decreasing a small amount of your daily caloric intake.
This combination of exercise training and a simple way to eat and not be hungry, results in weight loss.
Just -5.5% of your body weight can significantly reduce the presence of Metabolic Syndrome in overweight/obese older people.
You’ll see results in decreasing blood pressure and a decrease abdominal fat.
In recent studies resistance training alone without weight loss was not beneficial for improving Metabolic Syndrome.
Call 310-444-9393 to learn more about reducing fat.
The appropriate weight for each individual may vary. What I like to ask is “What is your body fat amount?” I love to help people lose body fat, not just lose weight because you could be losing precious muscle mass as your weight decreases.
I help make sure your clothes fit better but I also make sure we measure body fat content. The test I perform to measure body fat is called BIA (Bioelectrical Impedance Analysis). I have a machine that tells us how much body fat you have and how much lean muscle mass you have. It also tells me the number of calories you burn a day, as well as your water content amounts. Our first goal is a body fat of about 15-20% of total body weight in normal young men, and in young women the figure is about 25-30%.
Optimal body fat for my athletic male patients is 12-15%, or 20-22% as a female…at these ranges testosterone and estrogen hormone levels are pretty good. But at elevated body fat percentages… hormone balance becomes a VERY big problem.
Together we’ll look at the relationship between your body fat, exercise, stress, sleep, diet, and supplements. It is not enough just to say that the more you workout, the thinner you get, the better you feel. If only it were that easy…
I’ll help you identify strategies you can safely use to control weight and body fat. Come into the office for your easy to perform body composition analysis. Call 310-444-9393
In January 2015 Thera-Band will launch the CLX.
Dr. Jeffrey Tucker requested that Thera-band make a continuous loop band like the Stretch Strap and in 2014 they gave Dr. Tucker a prototype. He has been beta testing the CLX for a year before the ‘launch’ in his private practice in Los Angeles, CA. He put together routines based on traditional band and bodyweight training.
Dr. Tucker says “I combined my knowledge of anatomy and movement into progressive CLX training” for my patients”. Dr. Tucker has 30 years of experience teaching patients flexibility and strength training. CLX represents an evolved fusion of the Thera-band Stretch Strap and Dr. Tucker’s fascial knowledge and bodyweight strength methods.
Many techniques are combined using the CLX – fascial stretch, PNF, muscle release techniques, static stretch techniques along with proper form and progressions.
“Those doctors, patients and athletes familiar with CLX will be ahead of the pack. Come in and visit me to learn bleeding-edge exercises, new approaches, next-gen thinking in band training and therapy.”
Dr. Tucker discusses simple, home-based routines for rehabilitation of PFPS that require little or no equipment and have the advantage of resembling activities of daily living. Read more…
Want to run faster, jump higher, move quicker and get in better shape, all at the same time? If you’re answer is yes, it’s time for a lesson in plyometrics. Exercises based on plyometrics repeatedly and rapidly stretch muscles and then contract them, improving muscle power. And don’t we all want a little more muscle power, whether it helps us compete in our favorite sport or just perform our daily physical activities a little easier? Here’s your introduction to plyometrics and a sample routine you can do today.
I recall being in awe watching Jamaican sprinter Usain Bolt flash across the finish line at the 2008 Summer Olympics in Beijing and being so impressed with his speed and ability. I continue to be amazed at top basketball players, tennis players, football players, and other athletes as they jump up in the air repeatedly, skillfully maneuver their arms and legs while airborne, land on a small portion of one or both feet, and then move immediately to the next position – all without falling (usually). I shake my head and say to myself, “Now that is power!” One of the best ways to develop this type of power is through plyometric training.
Plyometric training is used to produce fast, powerful movements and improve the function of the nervous system for explosive power. This helps you create muscular movements in the shortest period of time and is especially beneficial to sprinters and athletes who need to accelerate quickly. Plyometric movements train the muscle to load, unload and then reload in rapid sequence, allowing you to jump higher, run faster, throw farther or hit harder, depending on the desired training goal. In short, plyometrics help us improve our speed because we train the body to jump and land with speed.
I like using the following ‘exercise template’ when educating patients on what a long-term exercise program includes:
1) Perform self-myofascial release using foam rolls, sticks, and “knot-outs” as the beginning of an exercise session. These are tools to break up hypertonicity and tension in muscles.
2) Perform stretching (static and dynamic) on the overactive muscles. I teach my clients techniques using the ‘Stretch straps’, yoga straps, and bands.
3) Perform movements or isometric exercises that re-awaken and/or strengthen the core and underactive muscles. These are usually bodyweight or thera-band exercises targeted at isolated weak stabilizers muscles.
4) Perform whole body integrated exercises that will add lean muscle and decrease fat.
5) Next, if the client has more time and wants to perform cardio work, this is where I place it.
After talking with patients and hearing what they do or don’t do physically, my suggestions begin first with ‘remove the negatives’. I discuss proper posture, breathing, hydration, diet, supplements, attitude, and sleep. I want to make sure patients are doing the right thing and not the wrong (negative) thing in each of these categories. In addition some patients need to “add in” cardio, strength, or flexibility training depending on there goals. The ‘fatty-bomba-lattes’ who do absolutely no physical activity need to start a walking program; the long distance runner, swimmer or cyclist might need a flexibility program; the Country Western dancer’s and the ‘dance-with-the stars’ people might need some strength training; the yoga dominant person might need some free weight training; the weight lifter might need some cardio and flexibility added on. Depending on the patient’s goals (fat loss, finish a marathon, flexibility, etc), I often find the program they designed isn’t “enough” on its own.
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