Fitness Professionals – Page 12

Lou Gehrig’s Disease: Death of the Nerve Cells

Megan Johnson McCullough/13 March 2023/ All MFN blog/

Motor neuron disease (MND), Amyotrophic lateral sclerosis (ALS), also called Lou Gehrig’s disease, causes the death of the neurons that control the muscle’s voluntary functioning. Lou Gehrig was a famous baseball player who was diagnosed with ALS. Overtime, the nerve cells progressively break down and die. At first onset, muscle twitching might start to occur coupled with weakness in the limbs, and slurred speech. Eventually, a person will no longer be able to control their ability to move, speak, breathe, or eat. This disease is fatal and there is currently no cure.

What a pain in the neck!

Christine Conti/10 March 2023/ All MFN blog/

If you are one of the millions of people who suffer with neck pain, YOU ARE NOT ALONE! Do you spend hours hunched over your laptop? Are you constantly staring down at your phone? Is your stress level out of control? Do you lack self-care in the form of exercise and nutrition?

Diaphragmatic Breathing and Cardiovascular Exercise Performance

Mike Rickett/3 March 2023/ All MFN blog/

Diaphragmatic breathing is a technique that involves engaging the diaphragm muscle while breathing, allowing for more efficient oxygen exchange in the body. This type of breathing can be beneficial for cardiovascular exercise performance, as it helps to increase the amount of oxygen that that is taken in with each breath. By doing so, diaphragmatic breathing can improve aerobic capacity, endurance, energy levels during exercise, as well as reduced feelings of fatigue and improve lung function.

One study conducted in 2016 found that diaphragmatic breathing improved exercise performance in trained male cyclists. The study participants perform a maximal cycling test, during which they practiced diaphragmatic breathing. The results show that the cyclists who used diaphragmatic breathing had a significant improvement in their VO2 Max (the maximum amount of oxygen used during exercise), and power output compared to those who did not use diaphragmatic breathing. Another study conducted in 2015 found that diaphragmatic breathing improved respiratory muscle function and reduce breathing effort during exercise in both trained and untrained individuals. Diaphragmatic breathing can also help to reduce stress and anxiety, which can have a positive impact on exercise performance. Stress and anxiety can lead to increased heart rate, shallow breathing, and decreased oxygen uptake, which can negatively impact exercise performance. By practicing diaphragmatic breathing, individuals can reduce stress, anxiety levels and improve their ability to handle the psychological demands of exercise.

In addition to its benefits for exercise performance, diaphragmatic breathing can also have other health benefits. It has been shown to reduce blood pressure, improve lung function, and enhance overall relaxation and well-being. For individuals with respiratory conditions such as asthma, COPD, or bronchitis, diaphragmatic breathing can be a helpful technique for managing symptoms and improving respiratory function.

It is important to note that diaphragmatic breathing should not be relied upon as a sole method for improving cardiovascular exercise performance. It is best used in combination with other techniques, such as proper warm up and cool down, a balanced intense exercise program, adequate nutrition, rest, and recovery. In addition, it is important to consult with a healthcare professional before incorporating diaphragmatic breathing into any exercise routine, especially if an individual has any pre-existing health conditions.

In conclusion, diaphragmatic breathing can be a useful technique for improving cardiovascular exercise performance. By increasing oxygen uptake, reducing stress, anxiety, and improving lung function, diaphragmatic breathing can help individuals to perform better during exercise and enhance overall health and well-being. However, it should be used in combination with other techniques and under the guidance of a health care professional for maximum benefit.

Reprinted with permission from author.

Mike Rickett MS, CSCS*D, CSPS*D, RCPT*E is a nationally recognized health and fitness trainer of the trainers, fitness motivator, author, certifier, educator, and the 2017 NSCA Personal Trainer of the Year. He has been a fitness trainer for more than 35 years. With Cheri Lamperes, he co-directs BetterHealthBreathing.com, a conscious breathing educational program focusing on the diaphragmatic technique to enhance overall wellness. In addition, he also directs the personal training site ApplicationInMotion.com.

Understanding the Causes of Recurring Musculoskeletal Pain and Injuries

Ke Wynn Lee/1 March 2023/ All MFN blog/

Musculoskeletal injuries from trauma, repeated activities, or overused joints or muscles are very common — in fact, almost every one of us will get injured at some point in our lives. Most of the time, it will reoccur and become more serious when left unattended or untreated. When repeated injuries happen, it is very likely not due to a one-off fluke.

So why do we constantly get hurt at a specific joint or muscle? And why does the pain seem to travel elsewhere after?

The human body is complex and designed to move in countless movement patterns. When we move, kinetic energy travels from our feet to our neck and head. This concept is called the Human Body Kinetic Chain Movement. Our skeletal system consists of various joints linked in a chain, each with specific purpose and function.

Stability and Mobility at the Joints

When our joint is not functioning as it is intended to, our body will adopt a dysfunctional movement, which can lead to acute pain in our joints or muscles. If not corrected, chronic pain can happen. A sedentary lifestyle, past injuries, poor posture and misalignment, stress, health conditions, diseases, and other factors can lead to the development of dysfunctional movement.

Here’s an example of a common dysfunctional movement at the lower proximity. If your ankle (which is supposed to be mobile) is stiff, your body will seek mobility at the knee which is supposed to act as a stable hinge. A painful knee typically develops as a result. In another scenario, if you spend extended periods of time sitting and experience restricted mobility at your hips, your body may compensate by seeking mobility at your knee or lumbar spine. This reversal of joint roles can lead to injury or pain in the affected joint or muscle.

Continuing to compensate for the long term can cause a cascading effect such as muscle imbalances, poor neuromuscular function and muscle atrophy or hypertonicity.

One of the common mistakes we make is to only address the symptom (pain) with the use of NSAIDs, massage, chiropractic therapy and other non-invasive or invasive treatments, rather than addressing the underlying cause of the problem.

Another widespread misunderstanding is the idea that simply strengthening the muscle at a joint can solve the problem, without considering its kinetic chain relationship. For example, strengthening the quadriceps to alleviate knee pain, without taking into account the mobility of the ankles and hips or the stability of the lumbopelvic area.

That’s why it’s crucial to have a comprehensive understanding of how our bodies are designed to move, and to identify any weak links in our body’s kinetic chain to ensure optimal recovery through appropriate rehabilitation measures, and not view the problem in isolation.

Typically, it is advisable to conduct an assessment initially to pinpoint the root of the problem. However, when a patient presents to my clinic in pain, they often exhibit compensatory movement patterns that can yield false positives/negatives results. For this reason, my approach is to first identify the type of pain or injury they are experiencing and address their pain as a priority. To reduce their pain levels, I utilize methods such as soft tissue manipulation and other therapies that are appropriate for their condition.

Soft tissue manipulation and manual therapy, such as massage has been proven to:

alter pain signal at the central nervous system,
manage inflammation,
inhibit muscle spasm and reduce muscle tonicity,
improve blood circulation and oxygenation to the injured tissue,
and improve mobility and flexibility at the joint.

It is best to engage a practitioner who is trained or skilled in this field, or perform self myofascial massage by using a foam roller or trigger point massage ball under guidance.

Once the pain has been adequately managed, I will proceed with a thorough assessment to identify any potential weak links in the person’s kinetic chain. After that, they will begin an active treatment program that includes targeted stretches, mobility drills, and muscle reactivation exercises through a set of neuromuscular exercises. The rehabilitation program also emphasizes teaching the person to disassociate their movements and joints through specific exercise drills, which re-trains their brain to use their muscles and joints as it is supposed to. As soon as they are able to correct their dysfunctional movement, it is highly recommended to strengthen the entire structure based on function, rather than relying solely on brute strength.

Understanding the concept of our body’s biomechanics and how kinetic chain work can help you better manage or even resolve musculoskeletal injuries holistically, and not just detaching the problem to a specific joint or muscle.

Do take note that different types of musculoskeletal injuries may require different forms of therapy or approach. It is extremely important to seek a professional’s help to determine the appropriate care for your musculoskeletal pain or injury.

Ke Wynn Lee is an author and an international award-winning corrective exercise specialist currently owns and operates a private Medical Fitness Center in Penang. Apart from coaching, he also conducts workshops and actively contributes articles related to corrective exercise, fitness & health to online media and local magazines.

References

Field, T. (2014). Massage therapy research review. Complementary Therapies in Clinical Practice.

Moyer, C. A., Rounds, J., & Hannum, J. W. (2004). A meta-analysis of massage therapy research. Psychological Bulletin.

Crane, J. D., Ogborn, D. I., Cupido, C., Melov, S., Hubbard, A., Bourgeois, J. M., & Tarnopolsky, M. A. (2012). Massage therapy attenuates inflammatory signaling after exercise-induced muscle damage. Science Translational Medicine.

American Council of Exercise (ACE)

National Academy of Sports Medicine (NASM)

Gait Speed… Chase It!

Pat VanGalen/20 February 2023/ All MFN blog/

Walking is our freedom to GO anywhere, anytime, automatically, to get somewhere ‘on our own’ without fear or assistance.

It is the antithesis to the slipper shuffle and a key player in fall resistance, that is, staying UP. A shorter, wider stride, stiffer ankles and feet, and a hunched posture are not a function of aging per se. We CAN be spry, walk tall, with spring in our step, well into our 80’s and 90’s.

group of happy pregnant women talking in gym

Pelvic Floor Dysfunction in Pregnant Women and New Mothers, Preventable & Treatable

Danielle Spangler/10 February 2023/ All MFN blog/

Pelvic floor dysfunction, or PFD, is a broad term used to describe several physical conditions that occur mainly as a result from pregnancy and childbirth. As a pre and postnatal fitness specialist for over 20 years, almost every one of my clients has had some form of PFD. What does this mean and why is it relevant to women’s fitness? I will further define PFD in detail and explain how it changes the way we as exercise professionals program design for this clientele.

First, let’s look at the pelvic floor muscles. The pelvic floor looks like a sling or hammock that forms the floor of the bony pelvis and it serves several important functions in our bodies. The internal layer or “pelvic diaphragm” work with the external muscles of the pelvic floor to support our internal organs, stabilize our bodies, allow for sexual function, urinary and bowel movements and assist in contracting and pushing in the birthing process. These muscles are prone to trauma from the various functions they perform. The stress of the growing uterus in the body during pregnancy coupled with the changing gravity, posture and production of the hormone Relaxin all contribute to weakening the pelvic floor muscles.

Second, consider the whole Neuromuscular Core system. Pelvic floor muscles connect to the Transverse Abdominus (TVA) and they work together in harmony essentially hold the body upright. It is almost impossible to engage one without the other. Tightness in the hips combined with weak pelvic floor muscles creates PFD.

Diastasis Recti, Symphosis Pubis Dysfunction (SPD), Urinary and or fecal incontinence, pelvic pain, chronic lower back pain, Piraformis syndrome, sciatic pain, pelvic organ prolapse are all conditions under the pelvic floor dysfunction umbrella. Below these conditions are listed and defined in more detail.

Diastasis Recti: This is a separation of the right and left side of the Rectus Adbdominus in the Linea Alba connective tissue more than 2 cm in width

Pubic Symposis Disorder: A separation of the pubic bones, which often occurs during birth but sometimes during the third trimester.

Urinary incontinence: Uncontrollable leakage from bladder.

Fecal incontinence: Uncontrollable leakage of fecal matter from colon. Usually as a result from severe tearing during birth.

Pelvic pain: This type of pain can be during sex or when performing a movement that is irritating or uncomfortable, many possible underlying issues.

Chronic lower back pain: Unexplainable chronic lower back pain

Sciatica: Pain that radiates from lower back down one leg along the sciatic nerve as a result of compression of the sciatic nerve

Piraformis syndrome: Also a result of an inflamed sciatic nerve but more localized

Pelvic organ prolaps: When organs of the pelvis fall as a result of weak pelvic floor muscles.

These conditions can be limiting for many women and go untreated because they are embarrassed or told that they are normal “experiences” after giving birth. Until recently, very few fitness programs existed to help women strengthen pelvic floor muscles. It is my opinion that every pregnant woman and new mother should be automatically screened for PFD and treated right away. If women do not learn proper strengthening exercises of pelvic floor muscles they can potentially live in discomfort for years. The sooner preventative care is offered the better the quality of life for these women.

As mentioned earlier, many of these conditions are preventable and remedied through a combination of functional strength with corrective, posture-based range of motion exercises. When a woman becomes pregnant there is an immediate increase in pressure to the pelvic floor muscles. The body begins to produce relaxin which affects the joints throughout the body, especially the pelvis as it prepares to accommodate the growing uterus and eventually for birth. If treatment begins to help women continue strengthening the muscles surrounding the hips immediately, the pressure on the pelvic floor muscles will be reduced.

It was common practice until recently that women were advised to learn and perform Kegel Contractions. We understand more now as movement therapists that Kegel contractions are very hard to teach, very isolated, and in most cases, when examined internally by a women’s healthcare PT, women are not performing them correctly. A more effective approach to strengthening the pelvic floor muscles is to treat the entire hip complex as “one”– or a “global approach” — as described in applied functional science.

So, how do fitness professionals help create beneficial, safe and effective exercise programming for pregnant clients and new mothers that hone in on the core and pelvic floor? We must start by helping our clients improve their posture first and foremost, then work on proper breathing techniques and lastly incorporate larger exercises that do not isolate, but recruit many muscles from the hip complex and surrounding muscles groups. By incorporating all three planes of motion instead of working primarily in the sagittal plane (forward and backward) when performing even the most basic of exercises (i.e., the squat), you must change the movement by foot placement, arm placement, direction, tempo, range of motion etc. The variety in actions creates good stress to the pelvic floor and core muscles. Additionally, increasing the adduction and abduction action simultaneously while performing various exercises will help activate and recruit pelvic floor muscles subconsciously. Anatomically speaking, everything is connected in the body. Understanding that big global movements of the upper body and lower body together affect the position and strengthen of pelvic floor and core muscles is essential. The body is most efficient at strengthening the small muscles when big muscle groups are stimulated in combination. Throughout my years, I have seen much success with clients that incorporated these types of movements into their workout regimen and were safe and conscientious not to perform exercises that added bad stress to the external abdominal muscle group or impact exercises.

Each woman is different on how quickly it takes her to recover from PFD. The most important rule of thumb is to be reassuring and provide support and remember the time line is different for everyone depending on severity of PFD, the fitness level of the client, if the client is breast feeding and prior injuries that could prolong healing time.

Online Course for Fit Pros: Prenatal and Postpartum Exercise

Danielle Spangler, C.PT, has been a fitness professional for over 20 years. Danielle is the creator of “Coremom” (Corrective Obstetrical Related Exercises) for purposes of creating a pre and postnatal small group-training program in a variety of fitness facilities. Danielle’s goal is to train other qualified fitness professionals and group exercise instructors on teaching pre and postnatal small group exercise classes using her method. Visit her website, daniellespangler.com

Your Journey to Pain Free Movement

Jacqueline Gikow/8 February 2023/ All MFN blog/

I want you to think differently about exercise. We have to understand that exercise is not only about body builders and gyms. Being strong leads to a better quality of life. Training for fitness gives us the ability to manage

Harness the Limitless Potential of Your Mind with Meditation

Briana Bragg/6 February 2023/ All MFN blog/

The mind is a powerful tool or weapon that can be used to work for us or against us. Everything begins with a thought. From the moment we wake up until laying our head on the pillow each night, our mind is consumed with thoughts; more than 60,000 a day by the time we reach age 40.

95% of those thoughts occur in the subconscious mind, making us unaware we have them or even what they are most of the time. Thoughts run on autopilot throughout the day unless we do the internal work to become aware of them and shift our thinking.

Awareness is the first step to reprogramming the mind with different thought patterns. Once we begin practicing a mindful lifestyle and becoming aware of the thought patterns that are regularly showing up in our lives, we can then learn and use tools to reprogram the mind to think differently. Think of it like this: the brain is the hardware, and our mind is the software, the software we use daily determines how we think, feel and react or respond to various situations.

The good news is, it is possible to “rewire the brain” a term referred to as neuroplasticity. The latest technology in science reveals that by creating new neural pathways in the brain, we are capable of rewiring neural pathways, creating new neurons that fire together which allows us to think and process differently, thus leading to less reactionary responses and more responding to our external environment.

The question is how do we do this if our mind is on autopilot and we are mostly unaware of our thoughts?

One answer is through the long-practiced method of meditation, a process of refocusing the mind. Meditation is a mental exercise that with practice trains the brain to think and process differently. It is through refocusing the mind to think about one thing and ultimately “no thing” that allows for us to tap into our subconscious mind and create new programming.

Often people say they cannot meditate or can’t calm their monkey mind. That is true for those who do not practice training it to be different. Being mentally fit is a practice that requires exercise, just as muscles do when training in the gym or recovering from a physical ailment. The mind must also be exercised and taught to think and react differently.

There are many different modalities to the practice of meditation, just as there are many workouts in the gym to become physically fit. It’s about exploring the types of modalities and finding one that works for you or your client. Mental resilience is built each time new neural connections are made, each time we go through a challenging time and overcome it, we become more mentally fit thus giving us resilience for the next time we face something hard.

Understanding how the brain works and how it pre-dispositioned to think negatively over positively, allows us to have compassion and patience with ourselves while learning to create a consistent routine of practicing meditation. Discovering the mind/body connection and how they work together also empowers us to be able to choose differently in situations where we become aware we are reacting from autopilot rather than choosing to respond.

Meditation is currently a $1 billion industry and is rapidly growing. Learning how to use meditation in your own life, while also learning how to instruct others through science-based, proven modalities expands your revenue offerings as well as helps clients heal faster and live happier lives.

Learn More: Online Education from Briana Bragg

Check out Briana’s short courses with MedFit Classroom for more. Click course for details:

Briana Bragg is the founder of Vacation of the Mind®, a mental wellness company dedicated to helping one million people or more reduce stress, refocus the mind, and lead healthier and happier lifestyles through practical techniques of nature-centered mindfulness and meditation. Briana is the author of “Journey into Tranquility®”, a meditation teacher training course that utilizes science-based methodologies of nature, meditation, and creative visualization in a three-step process Breathe, Refocus, Journey, curating guided journeys that connect people to nature and stillness. Briana’s dynamic energy and passion are fueled by her devotion to the well-being of others.

Fit PACE: Substance Abuse & Exercise

Megan Johnson McCullough/1 February 2023/ All MFN blog/

Research has shown the positive influence of exercise on alcohol use disorder (AUD) recovery as well as other drug-related substances. However, qualitative research has been missing regarding the influence of exercise on substance abuse disorders. In 2021, I performed a qualitative study involving interview and exercise journal data, which further validated the benefits of exercise during addiction recovery (specifically AUD). Most importantly, the results of the study showed how exercise can persuade the decisional balance a person has when working through the process of recovery. The benefits of exercise (pros) are better than the benefits of drinking (which are now cons). Another important theme participants expressed was that exercise does help recovery, but it should be a tool, not a replacement to other forms of treatment. Therefore, exercise shouldn’t replace strategies such as group meetings (e.g., AA or NA), cognitive behavioral therapy, or medications. Rather, exercise can compliment a comprehensive treatment program as a tool to maintain abstinence from alcohol and other substances, with the ultimate goal of avoiding relapse and reaching termination of the addiction. The intention of my study was to help medical and fitness professions better understand how persons connect exercise performance to their recovery process. This information also leads to better strategic planning programs for recovery, including exercise.

As a result of my research, I have developed the PACE Method to assist persons in recovery who are using exercise as a tool in order to combat not only relapse but also the threat of replacing one addictive behavior with another. One might replace exercise with the aforementioned forms of treatment, and in doing so, replace the psychology/physiology of their addictive habits with exercise performance. Even if exercise is considered “healthy”, in excess, there are consequences to the body. Currently the DSM-5 (Diagnostic and Statistical Manuel of Mental Disorders from the American Psychological Association) does not have diagnosis for exercise addiction. What is considered the appropriate/recommended, “normal” amount of exercise? Leaving that up to be self-determined, particularly to persons in recovery who are at risk for addictive forming thoughts and behaviors, can be problematic. Just like any program planning, a medical and/or fitness professional may refer/recommend, there needs to be an appropriate guide to properly integrating exercise into recovery without reaching excess.

PACE stands for Proactive Awareness Controlling Excess. Fit PACE is a guideline/tool to incorporate exercise into recovery safely by being proactive and ahead of excessiveness, being aware of your own addictive behaviors, controlling thoughts/actions, and deterring/avoiding reaching exercise in excess. I have just released the Fit PACE mobile app which details a program for persons in substance abuse recovery to follow for exercise performance. Users not only log days performing exercise for accountability (and to avoid excess), but they also log number of days sober. Graphical images display progress and track this information. Users can connect to other persons on the app, which emulates the group meeting, community support aspect recovery. Users can select their exercise goal and tailor workouts to their level of fitness. It is my hope that both fitness and medical professionals can refer/recommend the Fit PACE app to download and use as a tool during substance abuse recovery. This is in alignment ACSM’s Exercise is Medicine philosophies.

To download the Fit PACE app, look in the applicable store for your cellular device:

Online Course: Fit PACE – Alcohol, Addiction and Exercise

Want to learn more? Sign up for Dr. McCullough’s short online from MedFit Classroom, Fit PACE – Alcohol, Addiction and Exercise

Dr. Megan Johnson McCullough, owner of Every BODY’s Fit in Oceanside CA, is a NASM Master Trainer, AFAA group exercise instructor, and specializes in Fitness Nutrition, Weight Management, Senior Fitness, Corrective Exercise, and Drug and Alcohol Recovery. She’s also a Wellness Coach, holds an M.A. Physical Education & Health and a Ph.D in Health and Human Performance. She is a professional natural bodybuilder, fitness model, and published author.