exercise for muscles and joints
TRANSCRIPT
Work Your Body For Work Your Body For HEALTH!!!HEALTH!!!
PEOPLE CONTINUE TO SEE MENTAL & PHYSICAL AS SEPARATE FUNCTIONS WHEN, IN FACT, MENTAL FUNCTIONS (E.G., MEMORY) ARE PHYSICAL, AS WELL.AMERICAN PSYCHIATRIC ASSOCIATION, 1994
Skeletal muscle (Postural Phasic) = provides movement and balance
Smooth muscles = Blood vessels. Respiratory, Gi tract autonomic control
Cardiac Muscles = heart
Smooth Muscles autonomic controlled Sympathetic (Fight/Flight) Increase or Decrease toneParasympathetic (Rest/Digest/Repair) Increase or Decrease tone
Skeletal MusclesPostural muscles = proprioception Phasic Muscles = conscious controlActin / Myosin Filaments
Movement = Postural and Phasic muscles
Balance & Strength
Postural Muscles = Proprioception 1. Dorsal columns2. Cerebellum3. Vestibular ocular syst.
Autonomic Nervous system
PNS (Rest Digest Repair) = Stimulates immune system, repairs tissueIncreases: blood supply to gut, and all repair mechanisms_____________________________
SNS (Fight or Flight) = Keeps you alive under stress
Increases: Heart rate, blood pressure, blood sugar, LDL cholesterol, stress hormones
Decreases: blood supply to the gut, immune system function
Normal vs Distortion of Posture
Osteoporosis 1992 Rome Italy meeting for definition of osteoporosis World Health Organization
how to diagnose and measure osteoporosis Doctors and researchers didn't even
have a shared view of how osteoporosis should be defined.
After 30 years old bone loss is normal so what is normal what is pathological
On a gage they just drew a line on the graph Osteopenia was invented for researchers
to use never was intended for a disease category
Osteopenia natural thinning of the bone
"MY LEG JUST SNAPPED""low impact" or "no impact" fractures occurring in women taking Fosamax long term
•feeling the bone break before they hit the floor. •“I slipped and fell, but I really felt the bone snap before I went down It was like the bone broke and that is actually what caused me to fall.“•A woman who was wading in water who was struck at thigh level by the wake of a small boat, causing the bone to snap.
FosamaxThe long-term use of osteoporosis drugs known as bisphosphonates can actually weaken bones by impairing their ability to heal, leading to fractures, according to a study ….from New York-Presbyterian Hospital/Weill Cornell Medical Center
From RXLIST.COM
The efficacy of FOSAMAX has been established in studies of two years' duration. The greatest increase in bone mineral density occurred in the first year with maintenance or smaller gains during the second year.
Efficacy of FOSAMAX beyond two years has not been studied.
Workout Order for optimal glucose
Resistance training = 1st glucose for muscle repair
Glycogen is broken to glucose. This is used to generate ATPThe muscle works and requires energy in the form of ATP
Aerobic 2nd = 30 min : wind sprints, bike increase / decrease resistance
Nutrition:
Before: small meals throughout the day (green drink before workout)
During: water / coconut water
After: plant based protein drink (NOT SOY)
Muscle Tone Increased Muscles Do NOT Move the Bones the Nerves Control the Muscles
Massage or Not Stretch or Not Why is the Muscle Tight 1. Check Posture (to know to stretch or not) 2. Review activity
Exercise the Skeletal MusclesConcentric = going towards you
Eccentric = going away from you
Standard:
3 Sets 10-20 reps
Problem = momentum is used
New Slow Heavy:
1 Set 10-15 sec concentric
10-15 sec eccentric
To fatigue
Breathing Vital
Walking / Resistance Weights
Resistance Bands
Good vs Bad Weights
Ankle weights walk straight ONLY!!!
Shoulder Joint / Ligaments
Rotator Cuff / Impingement
Chin Up
Palms forward
10 min
Bad vs Good
Form
Bouncing With or Without Trampoline
Normal C3,C4,C5 Keeps you alive
Side Neck Front View
Before After
Daily Activities and Poor PostureBeware of the COUCH MAGNET
• Office workers are at high risk for nerve compression.
• Carpal Tunnel Syndrome, Headaches, and Migraines are all Cervogenic (from the Neck!!)
• In fact, this category of afflictions is a huge burden to both businesses & individuals.
Before AfterHeadaches for 20 years Gone in 30 days
Office Survival Posture = Movement Vital
Get Moving every Hour
Drink Water
Stretch
WHAT ARE YOUR GOALS?
14% reduction in Scoliosis in 90 days in a Patient 68 Y.O. Before After
Take Action TodayA complete Health Check-up is $275.00
Summer Special $20You Receive:•Posture analysis•Consultation•Drug Search•Exam•X-rays (digital)•Report•Adjustment
Procrastination is the Thief of Health!!
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Normal Neck Curve