Resistance Training
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What you need to know about resistance training DR. KARL HUEBNER, DC, CSCS Tell em’ what you’re gonna tell em’ Modern Aging Phenotypes Healthy Aging Phenotype Sick Aging Phenotype Sarcopenia, Frailty The Metobolic Syndrome Polypharmacy Exercise Medicine The Iron Prescription Rational Strength Training Demonstrations Q&A The Modern Aging Phenotypes What is a phenotype? The observable traits of an organism as dictated by the genotype (genetics/blueprint), development, environment, and behavior. The phenotype is to be distinguished from the genotype Identical Twins example Identical Twins Example Very similar or even identical Genotype Very, very different Aging Phenotypes Twin #1: The Patient, 59 year old female Morbid obesity, diabetic, hypertensive, end-stage congestive heart failure. Twin #2: The Caregiver/ identical twin sister Mild hypertension but well controlled, lean, active, athletic, wonderful example of Healthy Aging Looked 20 years younger than her sister Two Ladies, same genotype, but tragically different phenotype What happened here??? Take-Away points: Behavior plays a large and significant role in determining your phenotype (how you turn out). Generally, Unhealthy Behavior can influence you phenotype more than your genotype. We have the most control over our behavior than any other factor. The Aging Phenotype What We Cannot Control Modifiable Behavioral Factors Bad luck Healthy Diet Bad genetics Stress Management Bad environment Emotional Management Unexpected illness or injury Physical Activity The Modern Aging Phenotype Spectrum The Healthy Aging Phenotype Advances in: Nutrition Medicine Preventative Medicine Personal and Social Hygiene Dental care, sanitary bathrooms No plague, small pox, dysentery, or famine So few infectious diseases, so many comforts Unlike our ancestors, we have more opportunity to achieve healthy aging than ever. The Sick Aging Phenotype Made possible by abundance: So many cheeseburgers and doughnuts at so low cost! Over-utilization of Passive Care: A pill for this, an injection for that Advances in transportation: Driving more, walking less 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 Sarcopenia Loss of muscle mass (Type II muscle fibers) Frailty ↓ Bone Mass, Bone Density ↓ Physical Capacity ↓ Independence Metabolic Syndrome Obesity- Truncal and Vicseral Insulin Resistance Hypertension Systemic Inflammation Polypharmacy and medical dependence Multiple medications Multiple medical interventions to sustain life Sick Aging Phenotype: Development. How does this Happen? Excessive positive energy balance Too many Big Macs, not enough exercise Sarcopenia, weakness, exercise intolerance Altered Myokine signaling Obesity (Visceral fat in particular) Pro-inflammatory Adipokines Promote homeostasis, health, and vigor Promotes inflammation, tissue damage, storage of fat, decrease metabolism Insulin Resistance Serious, widespread effects on growth, cellular repair, and gene expression Inability to control serum glucose levels Mimics a state of fasting or starvation Suppressed release of nitric oxide → regulation of blood vessel tone → Hypertension 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? Pharmaceuticals Very effective… at treating symptoms Cause side effects which are treated by more pills which cause more side effects Another positive feedback loop We need to treat the CAUSE… Physical Inactivity and Poor Diet! Exercise Medicine The most powerful medicine in the world Potent effects against sarcopenia, frailty, and metabolic syndrome Prevents Osteopenia Prevents tendon and ligament atrophy/stiffness Improves myokine and adipokine profiles Improves cardiac function Slows the development of cardiovascular disease Fights Hypertension ↑ insulin sensitivity, ↓ visceral fat Preservation of brain function in aging Accumulating evidence of effects on Depression and Dementia 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 Shrink your bald spot Improve your eye sight Give you ripped abs Give you youthful skin Cure Cancer or other diseases Solve all your problems Make you Happy “One cannot be MADE to be happy. One can only BE happy.” Exercise Medicine Be all that as it may, exercise CAN make us better, stronger, and healthier! It is the most powerful medicine in the world This is not a novel observation 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? It should have the same requirements and rationale as any other prescription: 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”. Must be Safe Must allow for a broad range of Dosing Lower Dose As we get Healthier Higher Dose Must be Comprehensive Encompass a broad range of General Performance Atributes: Strength, Power, Endurance, Mobility, Balance, Body Composition The Exercise Rx A proper prescription, whether exercise or pharmaceutical must specify: Formulation Dose Schedule Route of administration Specific to exercise medicine: Type of exercise Training variables: Volume, Intensity, Set Design, Duration, Rest Intervals, Recovery Duration A Paradigm Shift Goal: Drive targeted improvements in physical attributes over time to optimize their physical performance and body composition. This is not just “getting some exercise” This is not just “going to the gym” This is not just “a workout” This IS what we will call TRAINING. Individuals who engage in training are athletes. Modify your identity: You ARE an ATHLETE! An athlete in the most brutal sport of them all: Getting Older. The Aging Athlete The Aging Athlete may indeed be sick, frail, and weak BUT: 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. 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 Vague Detailed Unclear Clear Unrealistic Realistic Near-sighted Unsustainable Long-term Sustainable Leads to “falling off the band wagon” Examples: Examples: A sexier you! Lose 20lbs in 20 days! Detox you body in 2 weeks! Six-pack abs, skinny waist, nice butt! Become a stronger version of yourself Tracking performance/ adaptation Body composition change (NOT weight loss) Lifestyle Modification An Argument In Favor of Resistance Training Resistance Training is more time-effective than cardio. Basal Metabolic Rate increases by 10% up to 90 minutes after cardio BMR increases by 67% for up to 72 hours after resistance training. Burns more calories for a longer period of time Studies suggest that strength is a great predictor of longevity Midlife Hand Grip Strength as a Predictor of Old Age Disability 6089 participants healthy men age 45-68. Maximum grip strength was assessed then reassessed 25 years later. 3218 survivors participated. “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 Smith Machine Will create dysfunctional muscle No Stabilization work Equipment to Avoid at the Gym Oblique Machine Creates a lot of rotation in the lumbar spine Lumbar spine does not tolerate rotation very well Remember: Core muscles aren’t strong because they create movement, they are strong because they resist movement! Equipment to Avoid at the Gym The Ab Machine Facilitates Hip Flexors Not heathy for your lumbar discs Remember, YOU CAN’T “TARGET TRAIN” Equipment to Avoid at the Gym Hip Adductor/ Abductor Machine Facilitates the already overactive Adductor muscles NO SUCH THING AS TARGET TRAINING! Equipment to be CAREFUL of in the Gym Back Extension (Misnomer) Good if: using glutes to achieve hip extension Bad if: using low back muscles to do back extension Free Weight/ Body Weight Exercises are the Way To Go 3 Components to a good exercise: 1.) Range of Motion (ROM) 2.) Muscle Activation/ Crosses multiple joints 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 Foam Roll Demonstration Core Dead Bug Bird Dog/ Cat Camel Plank/ Side Bridge with Reach-Through Chops/ Lifts with Cables Demonstration Lower Body Clam shell Glute Bridge Hamstring Curl Squat Bodyweight/ Wall Squat Kettle Bell Goblet Squat Kettlebell Swing Barbell Deadlift Kettlebell Barbell Demonstration Upper Body Bench Press (Chest) Dumbbell/ Barbell Row (Back) Straight-Arm Pull Down with Cable Seated Row with Cable Lat Pull (wide and narrow grip) Bent-over Row Good Resources Dr. Kelly Starrett (stretches, self treatment) Eric Cressey (especially for shoulder issues) Dr. Layne Norton (Form/ Nutrition) Dr. John Berardi (Nutrition) QUESTIONS??? Cell: 715-451-1929 Office: 920-360-5421 Email: karlhuebner24@gmail.com Website: www.advancedalternativehealthcenter.com 1700 Sand Acres Dr Suite 5 De Pere, WI 54115
