Over 600% increase in back strength after 10 sessions, how is that possible?

As we age we increasingly confine our movement to the mid-range of motion of our lumbar muscles; basically we become less limber. The fully extended and flexed positions of the lumbar become very weak and prone to injury. Avid exercisers including those who lift heavy weights often have pronounced weakness in the flexed and extended positions.  This is because those positions are seldom adequately exercised during a routine workout. These positions are in such a weakened state that it does not take much to produce dramatic strength increases, but it has to be the right exercise on equipment that will safely accommodate a full range of motion.

In an exercise study measuring improvements in back strength, subjects performed one back exercise of six to 15 repetitions once a week for ten weeks using the MedX lumbar exercise machine. Before and after the ten week training period, subjects were tested for isometric strength at seven angles through a 72° range of motion of the lumbar. The study recorded the largest increases in back strength at the fully flexed and extended positions and much less in the median point. The results1:

·        At the fully extension position strength increases ranged from 180% to 364%

·        At fully flexed position strength increases ranged from 427% to 607%

The design features of the MedX lumbar exercise machine  accommodate safe and effective exercise of the lumbar from the fully flexed to fully extended positions; no other exercise equipment can do that. We have that machine along with full lines of MedX strength and rehabilitative exercise equipment at our Austin Fitness Training and New Orleans Fitness Training locations. More back strength through a full range of motion results in greater movement, increased circulation, better lubrication of the vertebral discs, and less likelihood of pain and injury.

Exercise should prevent injuries, not cause them

 “I have a fake knee, I have a fake hip, I’ve got a lot of metal in my back – it’s a field day at the airport. My body hurts almost all the time.” ~ Jane Fonda. Jane, longtime aerobic exercise innovator, finds it hard to do yoga.1 

While heredity is a factor, years of repetitive use from aerobic exercise will eventually wear out your joints, regardless of your genes. The key is to not overdo it. As a preventative measure it would help to safely strengthen those joints that are prone to injury; one day a week substitute low-impact circuit strength training instead of high-impact aerobics. It’s more cardiovascularly demanding than most aerobic exercise, and your aches and pains will subside.

At our Austin Personal Training and New Orleans Personal Training  locations we have clients who can no longer do aerobics, but they have no problem strength training using our protocol. 

With our protocol we:

·      Eliminate high-impact jerking movements that create forces that lead to injuries.

·      Limit movement to a pain-free range of motion.

·      Sufficiently work muscles to a deep fatigue to stimulate a positive adaptation with one exercise set instead of multiple sets.  We seek to determine, no how much exercise you can withstand, but the least amount you need to continuously improve.  This lowers the probability of repetitive-use injuries.

·      Use MedX equipment with medical rehab features that are more easily tolerated by the joints.

Done correctly, low-impact circuit strength training will give you a measure of protection from injuries and bring relief from chronic pain.  Your body doesn’t have to “hurt almost all the time”.

Typical dog work day at Kelly Personal Training

Dogs have had a role at our New Orleans Personal Training  and Austin Personal Training facilities since we first opened our doors.  

Golfers driving for greater distance

Golfers with more strength and flexibility will increase their club head speed and hit the ball farther. Increasing only strength produces marginal improvement; the same goes for increasing just flexibility.  However, increasing both strength and flexibility produces far greater results.  From a study of golfers using MedX circuit strength training and MedX stretch flexibility exercises: 

 Reporting in the December 1997 industry journal Fitness Management, researchers Wayne Westcott, Ph.D., and John R. Parziale, MD

At  Austin Personal Training and New Orleans Personal Training  we use MedX stretch machines and MedX strength training equipment  to focus on strength and flexibility improvements.  One of our clients, a club golf pro, told me he was hitting the ball farther.  I asked him, “Are you sure?”  He said, “Yes I am sure. I use a GPS system to measure the distance”.  He does once-a-week 30-minute training sessions with us.  

With our program golfers can:

·       Increase strength and flexibility

·       Address muscle imbalances and decrease the likelihood of injuries that often resulting from repetitively swinging the club in one direction.

·       Have improved energy and stamina to finish strong on the back nine.

·       Spend minimal time in the gym and have more time available to play golf.

·       Play and enjoy golf more often which will positively affect your health.

Reducing the mortality risk of metabolic syndrome

Metabolic syndrome is a group of risk factors - abnormal cholesterol and triglyceride levels, high blood sugar, high blood pressure, and excess body fat around the waist – that double one’s risk of early mortality.  This risk can be lowered significantly. A quote from this study, Inverse associations between muscle mass, strength, and the metabolic syndrome:

"Findings indicate that insulin resistance is a central abnormality in the metabolic syndrome (MetS) and that muscle mass and strength are strong protective factors independent of insulin resistance and abdominal fat accumulation. If confirmed prospectively, increases in muscle mass and strength needed to prevent a substantial proportion of MetS cases would be achievable with a short-term strength training intervention." 

Strength training does more than produce bigger and stronger muscles: strength training, particularly high intensity training (HIT) for strength, produces a response from the endocrine system.  In response to HIT’s demands on the body the following fat-burning hormones are released:

• Testosterone
• Human growth hormone
• Adiponectin
• Irisin

Do nothing and your fat cells release their own hormones that work to increase your fat even more. Eventually a stroke or heart attack will occur.  Don’t know where to begin to make changes?  Begin with something you can stick to – once-a-week 30-minute sessions of HIT.  Take it easy at first and do a little more each week.  You'll feel better and be more inclined to spend more time doing physical activities you enjoy.  Couple these changes with changes in your eating habits, and over time, the improvement in your health will be transformative.

It can be done. One of our clients lost 60 pounds went from five insulin shots down to one a day.  At Austin Personal Training and New Orleans Personal Training  we can help you achieve the goal of a stronger healthier body.