Flexibility Exercise: Three Purposes

 Flexibility can be defined as the ability of joints to move through a range of motion. The more flexible we are, the greater the range of motion. This joint flexibility depends on the connective tissue and muscles associated with the point. Connective tissue refers to the ligaments that bind bones together and tendons that bind muscle to bone. 

There is little flexibility to connective tissue. Tendons are the least flexible and will tear beyond 4% of stretching.  Ligaments have a bit more flexibility but will tear when stretched beyond 6%. Thus, flexibility exercises are primarily devoted to the muscles attached to the tendons. With stretching exercises, muscles can be stretched 50% or more without tearing.

The purpose of flexibility is threefold. 

First, by extending the range of joint motion, you reduce the potential of injury when that range is over extended. The ankle and the knee joint are particularly subject to joint injury. When running or just walking on rough ground, the foot can easily be turned by a hidden hole causing a bad sprain. Skiers suffer injury to knees when they fall awkwardly. When ligaments have some range of movement, damage can be avoided or minimized by accidental movement. 

Second, flexibility can reduce the stress on the vertebral column. Much of lower back pain can be caused by excessively tight quadriceps (quads) and hamstrings (hams). These are two of the most powerful muscles in the body, and they can exert powerful stresses on the spinal column. If these muscles are stretched, the level of stress on the back is also reduced. 

Back stress can also be caused by an imbalance between the quadriceps and the hamstrings. Generally the quadriceps are larger and the more powerful of the two. Quadriceps are used also (exercised) more often. Every time we raise ourselves from a chair we exercise the quadriceps. Most aerobic exercises utilize the quadriceps more than the hamstrings so balancing the strength is difficult. However, with power exercise, it is possible to set resistance to balance the quads and hams. Both weights and Human Isokinetics can achieve this balance.

Third, flexibility can reduce the internal resistance of the both the quads and hams. By stretching these muscles, their tension loosens. Not only will this lesson the stresses on back, but also reduce the resistance when running or cycling. This can improve both speed and resistance to fatigue. This is certainly a benefit for runners.

Many fitness books concentrate on the importance of flexibility and claim significant benefits from this exercise. Flexibility exercise improves flexibility--it does little for strength or aerobic fitness which for seniors, the most essential elements of fitness.

Seasonal Training

 There are exercisers who train completely indoors, usually at some gym where equipment and facilities are available for total training. For these people, consistency of training is more important than the diversity of training and they prefer a rigid program. 

I prefer seasonal training for reasons other than just diversity. When you train seasonally, it makes you more aware of the seasons – the same way you are aware of the seasons as a child. With each season, there are new opportunities, new challenges. So fitness training can satisfy your inner child.

There are also physiological and psychological advantages of seasonal training. Whether your training at sixteen or sixty, every training program experiences performance plateaus and at some point, an ultimate plateau. There is a point where improvement becomes virtually impossible. This may take months or even years, but it is inevitable. When we encounter these plateaus or impasses, it can evoke a negative psychological response. One of the most positive reinforcements for training is the pleasure of improvement, and when improvement disappears, so can much of the pleasure. When we develop seasonal training programs, every season we set up new training goals. For instance, my spring cycling goal is to reach four hours by the end of the season. My first ride is usually about an hour with every subsequent ride a bit longer. My game is to see long far I can reach before the end of the season. I don't always surpass the previous season's performance, but I never encounter training plateaus. 

I approach each season with a real sense of enthusiasm. If I faced the same workout training program month after month, I'm not certain I could retain the discipline to continue training.The best training program is one that produces results and one that the exerciser can maintain for the long term. There are some people who have the will power to exercise regularly even when each workout is a result of will power and not joy. Most of us our not endowed with such will power so the choice is not to exercise at all or to create a training program that is actually enjoyed.  For those who value their health and vigor, the choice is clear.

What is core exercise?

 In physical fitness, the core is what we commonly call the torso. Core training is exercise that involves the movement of the torso. Unlike the appendicular muscles, the movement of the torso is not associated with a major joint, although the movement of the torso usually involves some hip action. 

Also unlike appendicular movement, there is a complex multi-layer host of stabilization muscles that work to protect the spine when the torso moves. So core training develops strength to move the torso, but also to develop the stabilization muscles that support the spine.

Core exercise focuses primarily on the muscles that are associated with the movement of the torso. Most common of these movements is the action of bending-over at the waist. This action is both a flexion and an extension of the dominant muscles. On the anterior (the front) of the torso, the dominant muscle is the rectus abdominis muscle which is commonly called the abs. On the posterior (the back) the dominant muscles are the sacrospinalis which are three groups of muscles: spinalis, longissimus and lliocostalis. 

Equally important to the core are a complex, multilayered group of stabilizer muscles. The function of these muscles is to stabilize the spine when the torso is moved. The deepest layers of muscles are the transverse abdominis and the multifidi. When these muscles are activated they increase in intra-abdominal pressure surrounding the spinal column making it rigid capable of resisting damaging forces. These muscles are the most important stabilizers and called the primary stabilizers. 

There is a second group of stabilizers that assist in protecting the spine. These are called the secondary stabilizers as they do not directly connect to the spinal column itself. The secondary stabilizers include the internal obliques, external obliques and the gluteal muscles. These muscles are also essential for the protection of the spine, especially the gluteal muscles. Without strong hips supporting the base of the spine, a healthy spine cannot exist. Unlike the core’s action muscles, the stabilizers activate automatically when the torso is moved. If we had to think about these muscles, they would be too late in protecting the spine.

The situps and crunches are good exemplifications of  core exercises. The prime mover is the rectus abdominis. The synergists include the external obliques, the iliopsoas, the tensors and the sartoris muscles. The stabilizers include the transversus abdominis, the multifidus and the quadratus lumborum which are the deepest core muscles. When we perform the basic core movement, all of these muscles come into play, but we are rarely aware of the host of muscles that are utilized in that movement. Thus it is difficult to pinpoint exercises the supporting muscles.

Core training develops both the muscles that move the torso and those muscles that stabilize the spine during that movement. For many years the dominant core exercise was the sit-up, but recently the exercise has fallen out of favor because of the potential of lower back problems. The sit-up does place torque on your spine especially if the exercise includes diagonal movement. The sit-up also develops the hip flexor muscles which can exert pressure on the lower spine resulting in lower back pain. 

Stamina training and bodyweight exercise

Of the three forms of strength, stamina is the form most frequently utilized during our everyday activities. Rarely in a course of a day is maximal power demanded; nor are there many activities that require significant aerobic fitness. However, stamina is required for the most strenuous daily activities such as yard work. 

The muscle fibers most responsible for stamina strength are the mid-twitch fibers which display moderate contractile power and some resistance to fatigue.

For some individuals whose daily activity requires stamina, such exercise is probably unnecessary. A person who spends eight hours a day handling a jack hammer probably does not need stamina exercise. However, for the office worker who sits in from of a computer all day probably does. 

The benefits of stamina strength and exercise

The most obvious benefit of stamina exercise is that it builds the most useful form of strength. Stamina is what allows you to work all afternoon in a garden or help your best friend move to a new apartment.

The most common form of exercise for stamina training is bodyweight or what was used to be called calisthenics. Bodyweight exercises are the ones that most of us are familiar: pushups, knee bends, etc. Unlike power exercise, these exercises require many repetitions and perhaps multiple sets.  

For those who want to maintain or even lose weight, stamina exercise is an efficient fat burner. The calories that are expended during exercise depend on the intensity of the exercise and the length of exercise. A moderate intensity calisthenics program will burn off about 300 calories an hour, which is more than weight training but less than running.

Stamina training also builds muscle mass--not to the degree of power training, but more than aerobic training. With additional muscle mass, there is an increase of muscle tone, which is the constant muscular tension that maintains posture and allows for a quick, unconscious reaction to any sudden internal or external stimuli. This constant muscle tone utilizes calories and is an important component of weight maintenance.

Often, the term tone is used to refer to muscular definition. We say that person has a "toned body." Toned in this case refers to a body with so little fat that the muscle can be seen. Power exercise builds mass and stamina exercise defines muscle. For many years my exercise concentration was on developing power, but my body showed little definition. It was only after I added stamina exercise did I define my muscles. 

If our goal is to achieve balanced fitness, then stamina exercise is necessary. And, for most of us, the sculptural form of such a body is more pleasing.

The final advantage of stamina training is that aerobic benefit also accrues. The amount of that benefit depends on the amount of rest between exercises and the intensity of the exercise. If there is little rest and great intensity, then the exercise is as much aerobic as it is stamina. For instance, a rowing machine exercise can be power, aerobic or stamina. If we set the resistance very high with only a few repetitions, it is a power exercise. If we set the resistance very low with many repetitions then it becomes an aerobic exercise.  Anything between these extremes is a stamina exercise. 

Why Power Training for Seniors

 All strength exercises involve some degree of resistance. The intensity of that resistance determines which form of strength will be developed. Light resistance and high repetitions will best develop endurance strength. Medium resistance and repetitions will develop stamina strength. High resistance and low repetitions will develop power strength.

Of the three forms of strength, power is the most neglected by seniors.

High resistance strength training (HRST) or what I call power training is essential if the senior is to prevent the loss of muscle and bone mass, which can lead to sarcopenia (the excessive loss of muscle mass) and osteopenia (the loss of bone mass). Power training is the exercise that develops the major skeletal muscles. 

Power training is essential if the senior is to prevent the loss of muscle and bone mass, which can lead to sarcopenia (the excessive loss of muscle mass) and osteopenia (the loss of bone mass). Power training is the exercise that develops muscle mass in the major skeletal muscles.  

Power Exercise

Power is to exert maximum force over a very short period of time usually for only a few seconds. In sports, both weight lifting and power lifting rely on muscular power. Power training builds tensile mass of the muscle. The effects of power training apply primarily to the adaptation to the fast-twitch muscle fibers. These muscle fibers grow larger and the contractile power increases.

Power exercise not only builds muscle mass, but also builds bone mass. There is a strong correlation between sarcopenia (the loss of muscle mass) and osteopenia (the loss of bone mass). Osteoporosis, the extreme form of osteopenia, is most prevalent in post-menopausal women, but men can also be afflicted in their senior years.

What is Human Isokinetics

Isokinetics is a relatively recent term for when an isotonic action encounters varying levels of resistance. Isokinetic exercises usually refer to the new exercise apparatuses that provide alternating resistance against the muscle action. For instance, electronic controlled stationary bicycles may alternate the resistance to simulate hill climbing. Similarly, riding a bicycle on a hilly course would result in an isokinetic workout with the hills supplying the varying resistance.  

In Human Isokinetics (HI) the apparatus that provides the resistance are the other muscles in the body.

Isotonic, isometric and isotensive exercises will all increase strength. Isometric exercise primarily increases strength at the specific point of static contraction whereas isotonic exercise increases strength for the full range of the muscular movement. 

Building strength and muscle mass can be achieved by all forms of high-resistance exercise. In isotonics, the crucial element is amount of resistance that opposes the movement. The greater the resistance, the greater the force needed to overcome the resistance. When all of our strength is needed to overcome the resistance of the load, the effort is maximal, which I call powerMax. The closer the effort is to powerMax, the greater the gains in muscle mass and in strength.

With isometric contractions, the muscle contracts without movement. A push-up is an isotonic exercise, but if you hold the position then it becomes an isometric exercise where the exerciser’s own body supplies the resistance. Pushing against a door frame is an isometric exercise where the door frame supplies the resistance. When a body builder presses his palms together to accentuate his chest muscles it is isometric exercise where the resistance is supplied by each palm.  

A contraction can occur without any external resistance. This is an isotensive contraction where the muscle contracts or flexes without any resistance. With a static isotensive contraction, there are no changes in the length of the muscle. An isotensive contraction is when a bodybuilder contracts biceps to show off its size. An isotensive contraction can be both dynamic and static. It becomes dynamic when an isotensive contraction is combined with movement.  

Human Isokinetics employs all three forms of muscle contractions with progressive resistance from minimal to maximal exertion. 

Rowing is a great aerobic and strength exercise

 Rowing can be an important component in aerobic training and it has one other great advantage in that it provides a full-body exercise.  Of all of the aerobic exercises, it develops power in both the upper body and lower body. It is estimated that rowing uses over 80% of the body’s total muscles. Virtually every muscle in the arms and legs are used in the full rowing motion.

Much the power of rowing comes from the back muscles which are heavily worked with a rowing session. These include the trapezius and the latissimus dorsi. And as an additional bonus, the rectus abdominis (the abs) are also worked. The largest muscles of the body, the quadriceps and gluteus maximus are particularly stressed. After an intense rowing workout, your legs can feel like mounds of jelly.

Few people actually do on-the-water rowing, but instead use one of the many indoor rowing machines. These machines come in many types from the most common, the hydraulic piston machines, to the water rowers which best emulate the outdoor rowing experience. Depending on the type, prices can range from a few hundred dollars to a few thousand for the more exotic machines.

Cycling Basics

 Cycling provides a strong aerobic workout with much less stress on the knees than running. When it comes to bikes, there are many choices. Outdoors, there are dozens of different styles from sleek racing bikes to the bulky fat bikes with wide tires. Most outdoor bikes are uprights but there are also recumbent bikes. In the upright bikes, the rider sits perpendicular to the bike frame whereas in the recumbent, the rider a close to parallel to the bike frame. The choice between an upright and recumbent is primarily one of personal preference although recumbents are less stressful on the back and there is little danger of falling. For individuals with balance issues, a recumbent is probably a better choice. Upright bikes provide the upper body and the arms with a more strenuous workout than the recumbents. 

Indoor bikes can also be upright or recumbent. The choice is more evenly divided than the outdoor bikes. Recumbent are generally more expensive and require more space.

Like running, the training measures for cycling are duration, time and tempo. The same training goals are also in place. The exerciser needs to attain some level of intensity and duration in order to achieve a positive training effect. The major difference is that in cycling you can also control the resistance by choosing higher or lower gears.  So intensity is going to be determined by some combination of tempo and resistance. By increasing resistance, the exerciser can achieve a more intense workout in a shorter time. Personally, I enjoy longer rides on my outdoor bikes whereas I prefer shorter more intense workouts with my stationary bike. 

Outdoor cycling poses other risks from drivers who don't want to share the road with bikes. In certain non-bike friendly cities, cyclists can almost feel like they have a target on their back.

Exercise versus training

Many people exercise, but few people train, especially seniors. Exercise becomes training when a progressive element is included in the program. There is an adage: if you are not trying to move forward, then you are moving backwards. The natural progression of life makes us weaker. The best way to avoid weakness is to become stronger. The program advanced in this book is exercise training to make us stronger. Progressive training presents challenges, but there are ways to overcome these challenges.  

It is hardly a secret that exercise is good for us, but what kind of exercise do we really need?  We exercise to increase our physical fitness, and by physical fitness, we mean our capacity to work and to play. Looking at the twelve components of fitness, most exercise programs are devoted to increasing some form of strength. The three forms of strength are power, stamina and endurance.

Before we continue much further, we need to take a brief look at some physical fitness terminology.  The word “exercise” can have two different meanings depending on whether it is being used as a verb or a noun. When we run, we exercise and the name of that exercise is running. Exercise as a verb is some activity that develops physical fitness. The noun “exercise” refers to some specific activity for a physical fitness purpose. It is also a generic term for general physical activity, which is also close to its definition as a verb, “We all know we need to exercise.” 

If we begin exercising to become more physically fit, then we are training. We design a program of exercises for our training. Then, we do a series of workouts using these exercises. Hopefully, our training program will realize our goal of becoming more physically fit. Training requires a progressive intensity of exercise. So if we walk an hour every day, we are exercising, but we are not training because there are no goals and no progressive exercise. Now if we strive to walk further or faster each time, then the walk is both training and exercise.