Peak Performance Fitness

Lynbrook | New Hyde Park | NY

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Exercise and Osteoporosis

Osteoporosis is a bone disease that develops when the body loses too much bone mass, makes too little bone, or both. As a result, bones become weak and worst case, may break as a result of a fall. Peak bone mass is determined by sex, heredity family history, race, diet and exercise and about 60% of bone growth occurs during adolescence. Moderate exercise protects against osteoporosis, but too little exercise may cause osteoporosis. Inactivity may also cause bone loss, whereas weight-bearing exercises may maintain or help improve bone mineral density. There is a significant correlation between muscle strength and bone mineral density. Weight-bearing exercises have been proven to increase bone mineral density over time. These exercises include activities that make you move against gravity while staying upright. Weight-bearing exercises can be high-impact or low-impact.

High-impact weight-bearing exercises help build bones and keep them strong. If you have broken a bone due to osteoporosis or are at risk of breaking a bone, you may need to avoid high-impact exercises. Examples of high-impact weight-bearing exercises are:

  • Dancing
  • Jogging/running
  • Jumping Rope
  • Stair climbing
  • Tennis

Low-impact weight-bearing exercises can also help keep bones strong and are a safe alternative if you cannot do high-impact exercises. Examples of low-impact weight-bearing exercises are:

  • Using elliptical training machines
  • Walking (on a treadmill or outside)
  • Low impact aerobics class

Strength Training Exercises

These activities include moving your own body, weights or other resistance against gravity. Examples include:

  • Lifting weights
  • Using elastic exercise bands
  • Using weight machines
  • Lifting your own body weight

Balance Exercises

These improve your ability to hold yourself upright and help prevent falls. Examples include tai chi, yoga, and supervised stability exercises.

Remember to always check with your doctor before implementing an exercise routine.

 

By Louise Mills-Strasser, M.S., EP-c

What’s my RMR? More importantly, what is an RMR?

Okay, what is an RMR? Why is it important? Is it the ‘secret ingredient” to help put on muscle or lose weight? Let’s start from the top and work our way in.

RMR is an acronym for Resting Metabolic Rate. Your RMR is a sum of all the calories your body burns in order to keep itself alive; i.e. heart beating, breathing, and digesting food. On a surface level, that’s it. Your RMR will not be all the calories you burn in a day because you also have to factor in your daily activities. These are going to be everything else you need to do, such as walking, the gym, laundry, brushing teeth… you get the point.

What factors influence your RMR? Can it be changed?

The RMR is completely unique to you. It is influenced by things like body composition, height, weight, gender, muscle mass, and age. A bigger person, with more muscle mass will tend to have a higher RMR than someone who may be shorter, lighter and have less muscle mass. There are also ways to change your RMR, for example, losing weight (both fat and muscle) will yield a lower RMR while putting on muscle will increase your RMR (how much energy you burn).

Is my RMR the golden ticket to changing my body composition?

Not entirely. There are many calculators online you can use to find an RMR, but the numbers vary and may not always be accurate. At Peak, we have a calibrated metabolic cart that will calculate your RMR more accurately. Once you’ve completed an RMR, how can this information be used? Now is when you contact a health professional to move forward with a caloric range based on your future goals. Utilze this information in conjunction with your nutrition and exercise plans. Put in the effort and stay consistent toward your goals to feel better and healthier!

 

 

By Matthew Rhodes, MS

 

 

Strength Training with Orthopedic Limitations

 

Strength and conditioning and physical therapy go hand-in-hand in the rehabilitation process, but they are often seen as separate or opposing entities. Physical therapy helps individuals to recover from injuries, surgeries, impairments with the use of manual therapy (massage, myofascial release, joint traction etc.), electrotherapy (used for pain relief and passive muscle activation), and the implementation of an exercise program (depending on the severity of the injury/impairment). Most patients enjoy the benefits of the manual therapy and hands-on treatment from the therapist and feel better after relaxing with ice and electric stimulation. However, building the strength required to return to daily activities and beyond comes from performing resistance exercises with periodical progression.

Injuries, surgeries, and diseases leave us weakened and/or physiologically imbalanced. The initial focus following a diagnosis is to alleviate the impairment, enhance tissue repair, and improvement of range of motion. When appropriate, basic therapy exercises can be progressed by adding resistance to increase overall strength and correct imbalances. Both physical therapy for injured or orthopedically limited population and strength training for healthy individuals use the same principle of progressive overload to achieve the common goal of strength improvement.

Outside of the physical therapy office, individuals should continue to follow a resistance training program to continue the recovery process and make improvement even beyond where they were pre-injury. Although it is important to isolate a single muscle or muscle group during the recovery process, total body and bilateral exercises should be performed to prevent further imbalances and to improve overall fitness. Building strength in the muscles surrounding a joint can lead to less pain in joints during certain activities. Strengthening opposing areas of the body and learning better techniques/ movement patterns can lead to better habits that will aid in future injury prevention.

 

By David McCalla, CSCS

Member Spotlight: Susan

 We love to highlight the success of our members! Here is the story of one client who has been working extra hard since joining Peak Performance Fitness. Read all about her accomplishments and check out her measurement changes!

Since starting at Peak, Susan has been successful in working towards her health and fitness goals. The Weight Loss Program has helped her not only jump start her weight loss, but develop healthy eating habits. Throughout the 12 week Weight Loss Program, Susan lost an estimated 3-4% loss in body fat. Susan also averaged around 9 lbs lost per month. Through a combination of consistent exercise, weekly one-on-one training sessions, and nutritional guidance, Susan has been able continue her weight loss success.

  • -Starting Body Fat %=40%
  • -Current BF %=34%
  • -Starting Weight=215 lbs
  • -Current Weight=190.8 lbs
  • -Net Weight Loss=25 lbs

Strength Training with Kids

Once a controversial topic, strength training within the younger population has been proven to be beneficial in a number of ways. There are several positive effects of strength training including, teaching the “mind to muscle connection,” improving coordination, and injury prevention. When done properly, young athletes can greatly benefit from a properly constructed strength training program. However, the right programming is essential to keeping kids healthy and injury free.

Most children have yet to develop muscular coordination and therefore will find it extremely difficult to maintain proper form under the stress of outside resistance. Free weights or machines may not be appropriate in many cases, this is where body weight comes into play. A proper program for a child should be comprised of several body weight exercises and avoiding complex exercises; meaning excluding those that involve lifting free weights in a complex manor. Body weight exercises are not only good to help build them a muscular foundation, but to help develop their coordination and highly mitigate the risk of injury. Risk of injury in young athletes is very high and this is frequently due to lack of muscular development which does not support their joints and ligaments. This injury risk can be prevented by starting to develop strength and sport specific skills at an earlier age. The following are some example of body weight exercises that may be appropriate to incorporate into an adolescent strength training program: squats, walking lunges, wall sits, box jumps, push ups, dips, planks, and/or leg lifts.

Not only will beginning an exercise routine early on help kids to develop muscular coordination and strength, but it will help them excel at their sport. The decreased risk for serious injury will give them a great foundation to further develop later into their teenage years.