EVERYTHING YOU ALWAYS WANTED TO KNOW ABOUT EXERCISE, BUT WERE AFRAID TO ASK. (EPISODE III)NEAL ANDREWS, MS, CSCS

MUS WELLNESS EXERCISE & FITNESS SPECIALIST

LAST TIME, ON ASK AN EXERCISE QUESTION…

• Episode I

• General Exercise Guidelines

• Exercise Type

• Weight Loss/Fat Loss

• Cardiovascular Exercise

• www.vimeo.com/140349300

• Episode II

• Cardiovascular Exercise (continued)

• Resistance Training

• www.vimeo.com/144139726

• www.wellness.mus.edu/Webinars.asp

EPISODE III

• Injury/Pain/Prevention

•Mobility/Stretching

MONTANA MOVES HIGH FIVE

•Move More, Sit Less

•Find Balance in Life

•Move Better

•Mobility & Correct Movement Patterns

•Play Outside

•Have Fun

PILLARS OF FITNESS

• Aerobic Fitness/Stamina/Endurance

(Sustained Effort/Resistance to fatigue)

• Anaerobic Power (Short, intense effort)

• Strength/Power (How much can you move/how fast

can you move it/how much you can resist)

• Mobility (How well you move/ROM around joints)

RECOVERY/TREATMENT/INJURY/PREVENTION

•How do I recover from_________?

How do I treat_____________?

RECOVERY/TREATMENT/INJURY/PREVENTION

•Basic Prevention

• Warm up and cool down.

• Dynamic Warm-Up/Move Better/Move Your Body

RECOVERY/TREATMENT/INJURY/PREVENTION

•Basic Prevention

• Mobility & Strength

• Lengthen/Release/Mobilize what’s tight

• (Static & Dynamic Stretching/Yoga/Massage/SMR)

• Strengthen what’s weak (Resistance Training/Weight Lifting)

• Don’t do too much too soon. Get fit slowly and methodically.

• 10% Rule=Increase volume no more than 10% every 1-2 weeks.

• Listen to your body and don’t forget to rest.

• “Rest is where the magic happens.”

COMMON TIGHT/WEAK COMBOS

• Tight Hip Flexors and/or Quads. Weak Hamstrings and/or Glutes.

• Tight Pectorals and/or Shoulders. Weak Upper Back.

• Tight Calves. Weak Ankles.

• Tight Lower Back/Posterior muscles. Weak Core.

RECOVERY/TREATMENT/INJURY/PREVENTION

• “One day, you can either end up in the cardiologist’s office, or

the orthopedic’s office…which do you prefer?”

--Geoff Staz

• Injury Types

• Primary—initial injury. Tissue damage. Root cause.

• Secondary—body’s response.

• Inflammation Phase: Days. Swelling, inflammation, heat, soreness, PAIN.

• Repair and Remodeling Phases: Weeks. New Tissue is forming and

being organized.

RECOVERY/TREATMENT/INJURY/PREVENTION

• Basic Treatment

• RICE Method—for acute injuries (Inflammation Phase)

• Rest/Ice/Compression/Elevation

• Heat/Cold

• Heat, aids in mobility and healing. Cold, anti-inflammatory.

• Generally, heat prior to, and cold post-exercise.

• Mobility—prevention, and in repair phase

• Stretching/Dynamic WarmUp/Self-myofascial Release/ Massage/Yoga

• For chronic or serious injuries, utilize medical professionals.

• Get it diagnosed!

RECOVERY/INJURY/PREVENTION

•What advice do you have for getting back into exercise after an injury?

• Start with mobility, then add strength. Take it slow.

• “Do not overstress a healing tissue!”

• Address any underlying causes.

• Imbalance?

• Lack of mobility or strength?

• Overuse?

RECOVERY/INJURY/PREVENTION

• Besides swimming, are there low impact interval exercises?

• Row machine

• Uphill treadmill

• Stair mill/stair stepper

• Bike/Spinning

• Elliptical

• Aqua classes

RECOVERY/INJURY/PREVENTION

• If you are in pain during exercise should you continue to exercise?

• Depends…

• Does the pain subside or intensify with exercise?

• Does the pain cause you to change a regular movement pattern?

• Would exercising cause more damage to the primary injury?

• Is the pain manageable? Weigh risk vs. reward.

•When should I go see a medical expert for an injury?

• Should I concentrate on getting any exercise if it’s only 10-15

minutes per day to start?

SPINE/VERTEBRAE/NECK

•What is a good exercise to strengthen my mid-back?

• Row, Row, Row!

• Horizontal pulling exercises.

• Cables, bands, free weights.

• Reverse Flies, Cobras

• Swimming.

SPINE/VERTEBRAE/NECK

•What are the best stretches or exercises for lower back pain?

•What are the best ways to eliminate neck stress?

•What stretching/exercises can I do for my back after working on a

computer all day?

• www.wellness.mus.edu/Videos.asp

• Office Stretches (Two videos)

MOBILITY/FLEXIBILITY

• Boils down to…Is stretching good? When should I stretch? How do I stretch

for____________? Difference in stretching and warming up?

• Are there negative consequences to intense stretching? How far is too far?

• Stretch for improved flexibility

• Static Stretching: 15-30 second static holds. Relax muscle. Repeat 2-3 times.

• Stretch to “First Barrier of Resistance” and hold until muscle relaxes.

• Dynamic Movements: Mobility/stretching where movement is held for a few seconds,

and then move to another position. FLOW.

• Ballistic Stretching: Forceful, repetitive, bouncing movements—not recommended!

• Goal is for muscles to have optimal length, and joints to have normal ROM.

MOBILITY/FLEXIBILITY

•Does yoga give you any cardio?

• Is it OK to stretch after a shower? Can you overdo it because

muscles are warm?

MOBILITY/FLEXIBILITY•What’s the deal with foam rollers? Are they a fad?

•When is the best time to use a foam roller? What’s the best

foam roller routine?

1. Release

2. Work Mobility

3. Strengthen

•What is the best way to extend hamstrings after years of not

stretching?

NEXT UP!

• Next Webinar: Hot Topics in Exercise & Nutrition.

• Team Challenge launching next week.

• Eastern Montana & Bozeman

• May is National Bike Month!