wellness shift: fitness takes preparation
TRANSCRIPT
F I T N E S S T A K E S P R E P A R A T I O N : F I R S T S T E P S T O B A L A N C E D C H A N G E
The Wellness Shift
Randy Bauer practices
Physical Therapy
in Laguna Hills, CA
www.bauerpt.com
Bauer Physical Therapy Wellness
“ L I F E I S A C O N S TA N T V I G I L”
S O I S F I T N E S S - W O R K -RELAT IONSHIP S…
“ O N LY AC Q U I R E D W I T H M U C H PAT I E N C E A N D G R E A T W O R K ”
G A N D H I
Randy Bauer [email protected] www.bauerpt.com
Fitness Takes Preparation
F I T F O R T H E A G E S … P R E P A R E N O W
Effects of aging on our pursuit of wellness
Postural effects on fitness
Attention to foundation
T R A I N L I K E A N A T H L E T E
Periodization
Goals
Metabolic Boost
Recovery
E X E R C I S E P R O G R A M C O M P O N E N T S
Evaluation and Training
Program Design
Randy Bauer [email protected]
Fitness Takes Preparation
E F F E C T S O F A G I N G O N O U R W E L L - B E I N G
L O S S O F M U S C L E M A S S
http://jap.physiology.org/content/111/4/1021.full.pdf+html D E C R E A S E D M U S C L E S T R E N G T H
L I M I T E D F U N C T I O N A L A B I L I T Y
I N C R E A S E O F S E D E N TA R Y L I F E S T Y L E
D E C R E A S E D I N D E P E N D E N C E
I N C R E A S E D C H R O N I C I L L N E S S
I N C R E A S E D M O R TA L I T Y
Randy Bauer [email protected] www.bauerpt.com
Fitness Takes PreparationEffects of Aging
R E S U L T S O F D E C R E A S E D S T R E N G T H
Difficulty walking and daily tasks
Up from chair
Up stairs
Up from floor
I N C R E A S E D I N C I D E N C E O F FA L L S
Fractures
C H R O N I C I L L N E S S A N D D I S E A S E
Diabetes
Obesity
Arthritis
Heart disease
Randy Bauer [email protected] www.bauerpt.com
Fitness Takes Preparation
Affects of Aging
P OSTUR A L EF F ECTS OF A G ING
C U M U L A T I V E T R A U M A
Sustained or repeated postural stress E F F E C T S O N B O D Y S T R U C T U R E S
spine, neurovascular, musculoskeletal system
Leads to degenerative changes, compromised neurovascular system, limited mobility and poor posture
I M PA I R S N O R M A L F U N C T I O N
Response to work and daily activity P O S T U R A L R E L I E F T E C H N I Q U E S ( P R T )
Fatigue avoidance and postural relief measures
Micro-breaks throughout day
PRT for Upper Back and Neck(see link)
Randy Bauer [email protected] www.bauerpt.com
Fitness Takes PreparationEffects of Aging
A T T E N T I O N T O F O U N D A T I O N
C O R E M U S C U L A T U R E T H E L O W E R C O R E
Deep stabilizers of the lumbo-pelvic(lower back)
Effects the Belly, Butt and Back T H E U P P E R C O R E
Scapulo-thoracic(upper back)
Effects the neck, shoulder blades, upper trunk and shoulders
P R O V I D E S TA B I L I Z I N G B E N E F I T S T O J O I N T S
P R O V I D E M U S C U L A R E F F I C I E N C Y F O R M O B I L I T Y A N D S T R E N G T H
R E D U C E S R E P E T I T I V E S T R E S S T O J O I N T S , M U S C L E S / T E N D O N S A N D N E U R O V A S C U L A R S T R U C T U R E S
R E Q U I R E S N O R M A L M O B I L I T Y O F E X T R E M I T I E S
E X A M P L E : T I G H T M U S C L E S O F T H E F R O N T H I P M U S C L E S C A N I N C R E A S E S T R E S S O N S P I N A L S T R U C T U R E S
Randy Bauer [email protected] www.bauerpt.com
Fitness Takes PreparationEffects of Aging
T R A I N I N G T H E C O R E S T A B I L I Z E R S
N E U T R A L S P I N E A N D P O S T U R A L C O N T R O L
D E V E L O P A W A R E N E S S
D E V E L O P M O B I L I T Y O F I N F L E X I B L E S T R U C T U R E S
D E V E L O P E N D U R A N C E BEFORE S T R E N G T H
C H A L L E N G E I N V A R I E T Y O F P O S T U R E S A N D M O V E M E N T S
E S T A B L I S H F U N C T I O N A L C O N T R O L A N D S Y M M E T R Y
Randy Bauer [email protected] www.bauerpt.com
Fitness Takes PreparationEffects of Aging
Core Stabilizers
Performed with upper and lower extremities using a SmartBell
Requires control of the abdominal stabilizers to prevent back extension
Randy Bauer [email protected] www.bauerpt.com
S T A Y T U N E D F O R A D D I T I O N A L P R E S E N T A T I O N S
Train Like an Athlete
Exercise Program Design
T O C O N TA C T R A N DY B AU E R P H Y S I C A L T H E R A P I S T
B W E L L @ B AU E R P T
(FB Page)
E M A I L : R B AU E R @ B AU E R P T. C O M
W E L L N E S S S U RV E Y
Randy Bauer [email protected] www.bauerpt.com
Fitness Takes PreparationEffects of Aging