Transcript What you need to know about resistance training

What you need to
know about
resistance training
DR. KARL HUEBNER, DC, CSCS
Tell em’ what you’re gonna tell em’


Modern Aging Phenotypes
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Healthy Aging Phenotype
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Sick Aging Phenotype
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Sarcopenia, Frailty
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The Metobolic Syndrome
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Polypharmacy
Exercise Medicine
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The Iron Prescription
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Rational Strength Training
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Demonstrations
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Q&A
The Modern Aging Phenotypes
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What is a phenotype?
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The observable traits of an organism as dictated by the genotype
(genetics/blueprint), development, environment, and behavior.
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The phenotype is to be distinguished from the genotype
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Identical Twins example
Identical Twins Example
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Very similar or even identical Genotype
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Very, very different Aging Phenotypes
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Twin #1: The Patient, 59 year old female
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Morbid obesity, diabetic, hypertensive, end-stage congestive heart
failure.
Twin #2: The Caregiver/ identical twin sister
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Mild hypertension but well controlled, lean, active, athletic, wonderful
example of Healthy Aging
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Looked 20 years younger than her sister
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Two Ladies, same genotype, but tragically different phenotype
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What happened here???
Take-Away points:
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Behavior plays a large and significant role in determining your
phenotype (how you turn out).
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Generally, Unhealthy Behavior can influence you phenotype more
than your genotype.
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We have the most control over our behavior than any other factor.
The Aging Phenotype
What We Cannot Control
Modifiable Behavioral Factors
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Bad luck
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Healthy Diet
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Bad genetics
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Stress Management
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Bad environment
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Emotional Management
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Unexpected illness or injury
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Physical Activity
The Modern Aging Phenotype Spectrum
The Healthy Aging Phenotype
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Advances in:
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Nutrition

Medicine
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Preventative Medicine
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Personal and Social Hygiene

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Dental care, sanitary bathrooms
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No plague, small pox, dysentery, or
famine
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So few infectious diseases, so many
comforts
Unlike our ancestors, we have more
opportunity to achieve healthy aging
than ever.
The Sick Aging Phenotype
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Made possible by abundance:
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So many cheeseburgers and
doughnuts at so low cost!
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Over-utilization of Passive Care:
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A pill for this, an injection for that
Advances in transportation:
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Driving more, walking less
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Less manual labor
In our modern times, it is becoming
clear that the population is skewing
more and more toward the SICK end
of the spectrum…
Sick Aging Phenotype Characteristics
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Sarcopenia
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Loss of muscle mass (Type II muscle fibers)
Frailty
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↓ Bone Mass, Bone Density
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↓ Physical Capacity
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↓ Independence
Metabolic Syndrome
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Obesity- Truncal and Vicseral
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Insulin Resistance
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Hypertension
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Systemic Inflammation
Polypharmacy and medical dependence
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Multiple medications
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Multiple medical interventions to sustain life
Sick Aging Phenotype:
Development.
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How does this Happen?
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Excessive positive energy balance
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Too many Big Macs, not enough exercise
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Sarcopenia, weakness, exercise intolerance
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Altered Myokine signaling
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Obesity (Visceral fat in particular)
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Pro-inflammatory Adipokines
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Promote homeostasis, health, and vigor
Promotes inflammation, tissue damage, storage of fat, decrease metabolism
Insulin Resistance
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Serious, widespread effects on growth, cellular repair, and gene expression
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Inability to control serum glucose levels
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Mimics a state of fasting or starvation
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Suppressed release of nitric oxide → regulation of blood vessel tone → Hypertension
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HTN: “The Silent Killer”: Atherosclerosis, heart disease, stroke, etc.
The Downward Spiral
Decreased
physical activity
+ Poor Diet
Pain,
Degeneration
Obesity,
↑Visceral Fat,
Muscle Atrophy
Diabetes,
Stroke, Heart Dz,
Frailty
↑ Inflammation,
cellular
dysfunction
Insulin
resistance,
sarcopenia
Positive feedback loop in a pathophysiological process: The process becomes
self-reinforced and harder to stop.
How do we stop this?
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Pharmaceuticals
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Very effective… at treating symptoms
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Cause side effects which are treated by more pills which cause more
side effects
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Another positive feedback loop
We need to treat the CAUSE… Physical Inactivity and Poor Diet!
Exercise Medicine
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The most powerful medicine in the world
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Potent effects against sarcopenia, frailty, and metabolic syndrome
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Prevents Osteopenia
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Prevents tendon and ligament atrophy/stiffness
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Improves myokine and adipokine profiles
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Improves cardiac function
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Slows the development of cardiovascular disease
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Fights Hypertension
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↑ insulin sensitivity, ↓ visceral fat
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Preservation of brain function in aging
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Accumulating evidence of effects on Depression and Dementia
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As close to a “fountain of youth” as we can get
Gets to the root cause of the Sick Aging Phenotype
Exercise Medicine: What It Wont Do
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Shrink your bald spot
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Improve your eye sight
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Give you ripped abs
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Give you youthful skin
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Cure Cancer or other diseases
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Solve all your problems
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Make you Happy
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“One cannot be MADE to be happy. One can only BE happy.”
Exercise Medicine
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Be all that as it may, exercise CAN make us better, stronger, and
healthier!
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It is the most powerful medicine in the world
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This is not a novel observation
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We’ve known it since at least the days of Hippocrates
Which raises an important question… What is the correct prescription
of exercise for the aging adult?
How do we Rx Exercise Medicine
for the Aging Adult?
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It should have the same requirements and rationale as any other
prescription:
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No physician would say “just get some medicine” or write a prescription
for “antibiotics”. Exercise prescription should be no exception. Don’t just
“get some exercise”.
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Must be Safe
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Must allow for a broad range of Dosing
Lower Dose
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As we get
Healthier
Higher Dose
Must be Comprehensive
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Encompass a broad range of General Performance Atributes:
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Strength, Power, Endurance, Mobility, Balance, Body Composition
The Exercise Rx
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A proper prescription, whether exercise or pharmaceutical must
specify:
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Formulation
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Dose
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Schedule
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Route of administration
Specific to exercise medicine:
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Type of exercise
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Training variables: Volume, Intensity, Set Design, Duration, Rest Intervals,
Recovery Duration
A Paradigm Shift
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Goal: Drive targeted improvements in physical attributes over time
to optimize their physical performance and body composition.
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This is not just “getting some exercise”
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This is not just “going to the gym”
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This is not just “a workout”
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This IS what we will call TRAINING.
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Individuals who engage in training are athletes.
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Modify your identity:
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You ARE an ATHLETE! An athlete in the most brutal sport of them all: Getting
Older.
The Aging Athlete
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The Aging Athlete may indeed be sick, frail, and weak BUT:
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With the Athlete’s mentality, these are not debilities, but rather
opponents who challenge him or her, against the clock, in the arena of
life and time.
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As long as you prepare to grapple with these opponents by training for
that arena, You Are An ATHLETE!
The Importance of Effective Goals
Ineffective Goals
Effective Goals
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Vague
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Detailed
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Unclear
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Clear
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Unrealistic
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Realistic
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Near-sighted
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Unsustainable
Long-term
Sustainable
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Leads to “falling off the band wagon”
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Examples:
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Examples:
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A sexier you!
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Lose 20lbs in 20 days!
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Detox you body in 2 weeks!
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Six-pack abs, skinny waist, nice butt!
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Become a stronger version of yourself
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Tracking performance/ adaptation
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Body composition change (NOT
weight loss)
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Lifestyle Modification
An Argument In Favor of Resistance
Training
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Resistance Training is more time-effective than cardio.
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Basal Metabolic Rate increases by 10% up to 90 minutes after cardio
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BMR increases by 67% for up to 72 hours after resistance training.
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Burns more calories for a longer period of time
Studies suggest that strength is a great predictor of longevity
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Midlife Hand Grip Strength as a Predictor of Old Age Disability
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6089 participants healthy men age 45-68. Maximum grip strength was
assessed then reassessed 25 years later. 3218 survivors participated.
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“Conclusions Among healthy 45- to 68-year-old men, hand grip strength was
highly predictive of functional limitations and disability 25 years later. Good
muscle strength in midlife may protect people from old age disability by
providing a greater safety margin above the threshold of disability.”
An Argument In Favor of Resistance
Training: Insulin Resistance/Sensitivity
Equipment to Avoid at the Gym
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Smith Machine
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Will create dysfunctional muscle
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No Stabilization work
Equipment to Avoid at the Gym
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Oblique Machine
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Creates a lot of rotation in the lumbar spine
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Lumbar spine does not tolerate rotation very well
Remember:
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Core muscles aren’t strong because they create movement,
they are strong because they resist movement!
Equipment to Avoid at the Gym
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The Ab Machine
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Facilitates Hip Flexors
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Not heathy for your lumbar discs
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Remember, YOU CAN’T “TARGET TRAIN”
Equipment to Avoid at the Gym
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Hip Adductor/ Abductor Machine
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Facilitates the already overactive Adductor muscles
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NO SUCH THING AS TARGET TRAINING!
Equipment to be CAREFUL of in the
Gym
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Back Extension (Misnomer)
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Good if: using glutes to achieve hip extension
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Bad if: using low back muscles to do back extension
Free Weight/ Body Weight Exercises
are the Way To Go
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3 Components to a good exercise:
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1.) Range of Motion (ROM)
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2.) Muscle Activation/ Crosses multiple joints
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3.) Capacity for Load (Broad range of dosing)
The Neutral Spine Principle/ Hip
Hinging/ Abdominal Bracing
Warm-Ups/ Dynamic Stretches/ TriPlanar Hip Mobility
Warm-Ups/ Dynamic Stretches
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Foam Roll
Demonstration
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Core
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Dead Bug
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Bird Dog/ Cat Camel
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Plank/ Side Bridge with Reach-Through
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Chops/ Lifts with Cables
Demonstration
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Lower Body
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Clam shell
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Glute Bridge
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Hamstring Curl
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Squat
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Bodyweight/ Wall Squat
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Kettle Bell Goblet Squat
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Kettlebell Swing
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Barbell
Deadlift
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Kettlebell
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Barbell
Demonstration
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Upper Body
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Bench Press (Chest)
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Dumbbell/ Barbell
Row (Back)
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Straight-Arm Pull Down with Cable
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Seated Row with Cable
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Lat Pull (wide and narrow grip)
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Bent-over Row
Good Resources
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Dr. Kelly Starrett (stretches, self treatment)
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Eric Cressey (especially for shoulder issues)
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Dr. Layne Norton (Form/ Nutrition)
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Dr. John Berardi (Nutrition)
QUESTIONS???
Cell: 715-451-1929
Office: 920-360-5421
Email: [email protected]
Website:
www.advancedalternativehealthcenter.com
1700 Sand Acres Dr
Suite 5
De Pere, WI
54115