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cronicleroftheanima · 6 years

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Spain's Wealthy Community Of Contrasts And Culture By Rhiannon Davies

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fitono · 6 years

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What Are the Rules for Training Older Clients?

The woman who walked into Be Stronger Fitness in Sacramento couldn’t believe what she was seeing. Or, more accurately, what she wasn’t seeing.

“Where are the chairs?” she asked owner Robert Linkul.

Chairs?

“For exercising.”

Linkul soon learned that the woman, who was in her mid-60s, had spent her life as a farmer, doing physical labor almost every day. But now, on the verge of retirement, she’d somehow convinced herself that the only safe way to work out was in a chair—presumably, he says, “to do lateral raises with two-pound weights at extremely slow tempos.”

So, naturally, when she looked around Linkul’s gym, she thought someone was playing a joke on her. Dumbbells? Medicine balls? Gymnastics rings? Prowlers? What was someone her age supposed to do with that stuff?

But it’s no joke. The average age of Linkul’s clients is 63, and, like all the coaches I interviewed for this article, he thinks it’s more dangerous not to train them the way he does. “The aging adult is exactly the person who should be lifting heavier loads,” he says, with the goal of increasing their strength, power, movement skills, and functional abilities.

Still, it would be utterly insane not to make concessions to your clients’ advancing age. It’s a lesson I learned the hard way several times over.

But before we get into what trainers should and shouldn’t do with their older clients, let’s start with a more fundamental question.

What Do We Mean by “Older”?

Athlete and strength coach Dan John has a simple answer to the question: 56.

“Once you make it to 25, you’ll make it to 55, almost no matter what you do,” he says. “Fifty-six is when the statistics punch you in the face. Fifty-six is when the guy knocks on the door and says, ‘It’s time to pay the piper.’”

The problem isn’t what happens at that specific age. It’s what you do between your early 30s and mid 50s. “There’s this very slow erosion where your body composition starts to flip itself,” he explains. “You lose half a pound of muscle and gain half a pound of fat a year. It’s so slippery you don’t notice it. It’s like plate tectonics. You don’t notice it until there’s an earthquake.”

The obvious solution, and a big reason why the personal-training profession exists in the first place, is to do everything possible to maintain muscle mass and limit body fat, and to do it for as long as possible.

It’s a challenge John and I—two sexagenarians born at the peak of the Baby Boom in 1957—have embraced. We’re both lifelong gym rats, and we both write about training. Alas, the similarities end there.

For example, John competed in an Olympic weightlifting meet last fall. Me? The only time I touch a barbell is to move it off the rack so I can use the TRX.

And that’s the problem you run into when you try to draw up rules about aging clients. No two of us are exactly alike. If you asked me, a 61-year-old whose body has been breaking down since I injured my shoulder in a high school football game in 1972, I’d give you a whole list of things I don’t think someone my age should do.

But if you ask John what our peers should phase out, or banish entirely, his list would be blank. Instead, he proposes two qualifying phrases: “done properly” and “it depends.”

So if the question is, “Can a 60-year-old do a barbell squat?”, John would reply, “Done properly.” Should they? “It depends.”

“When you’re working with the older population, there is no bad tool,” he says. “Barbell, TRX, sled, whatever. There is no bad exercise. The whole buffet of training is available to the older client.”

That makes sense when you’re talking about strength training older clients like John or me—someone with a lifetime of training and as-yet-unexplored abilities and limitations. But Greg Mikolap, a trainer in the U.K. who works primarily with seniors, says he rarely sees a client like us. A more typical client, he says, is “a 65-plus-year-old who’s spent most of his or her life behind the desk.”

In those cases, it’s not hard at all to rule out entire categories of exercises.

READ ALSO: The 70+ Age Group Is a Fast-Growing Client Base for Personal Trainers. Here’s What You Need to Know to Work Successfully with Them.

What Not to Do

1. Anything with a barbell

My most successful books, including the first two in the New Rules of Lifting series, emphasized basic movements like squats and deadlifts. One by one, I realized my aging body could no longer tolerate the most popular barbell exercises: bent-over rows, bench presses, shoulder presses, power cleans, front and back squats, and finally deadlifts.

I say “finally” because I was still doing them until three summers ago, when I hurt my back on a warm-up set.

Linkul also avoids barbell lifts, especially the most popular one. “I don’t think I’ve ever had a client do a barbell bench press,” he says. “I don’t see a huge value of bilateral pushing at that angle, at this point in their lives.” He thinks the risk of shoulder injury is too high, even for push-ups. He’ll have his clients do dumbbell bench presses a couple of times a month, but otherwise avoids horizontal pushing.

Mikolap’s problem with the barbell is similarly exercise-specific, with a list that includes bent-over rows, Olympic lifts, front squats, and deadlifts from the floor.

2. Jumps and sprints

For me, nothing illustrates the indignity of aging quite like the time I hurt my knee jumping over a creek bed. A dry creek bed. I was playing golf with a friend, and didn’t see any extraordinary risk in making the short hop to retrieve an errant shot. But something went wrong on my takeoff, and I limped around for weeks afterward.

Mikolap eschews box jumps for a different reason: the high risk of falling for what he calls “a very dubious benefit.”

As for sprints, Linkul believes the risk of something going wrong in an all-out run is way too high when there are so many relatively safe ways to accomplish the same results.

3. Hard HIIT sessions

Mikolap sees this as a concession to the age-related decline in aerobic capacity—3 to 6 percent per decade in your 30s and 40s, increasing to a loss of 20 percent per decade after 70.

His point isn’t that you should avoid interval training; it’s still hugely beneficial for older trainees. But you should adjust your expectations for how hard to push them.

READ ALSO: Can Older Clients Benefit from Interval Training?

Now, with the scary stuff out of the way, let’s shift to what your older clients can do. All three coaches agree on one key point: A good training program for seniors starts at, on, and with the bottom.

What to Do Instead

1. Hit the ground

“That thing at your feet, called the ground, is the most important thing to deal with when you train a geriatric population,” John says.

The reason is simple: The older you get, the bigger the risk of falling, and the more catastrophic the consequences. Being able to get up and down from the floor is an important survival skill.

“That’s the beauty of the Turkish get-up, because you have to get up and down,” he says, adding that you don’t need to do the complete movement (which can be brutal for someone with bad knees) to get the key benefit of pushing yourself up from the floor.

He also likes push-ups and planks for that reason, along with ground-based mobility work.

But as functional as they are, there’s another ground-based exercise that the coaches consider even more important.

2. Focus on hip extensors

The gluteus maximus is the body’s largest muscle, and the one that makes us most distinctly human. With its key role in both posture and locomotion, preventing or reversing its atrophy is crucial for senior clients.

“Their glutes just kind of go away,” Linkul says.

John is more blunt. “The butt is the best indicator of youth,” he says. “A saggy ass is a sign of all kinds of issues.”

That’s why Linkul and John make the glute bridge a primary focus of their programs. John recommends doing the exercise two different ways: for reps and for isometric holds in the top position. For the latter, he uses a special tweak (shown here) to ensure good form:

With your arms out to your sides, turn your palms up, and drive your thumbs into the ground. John says it helps to keep the shoulders “back and packed.”

3. Use loads conducive to both strength and hypertrophy

For all the talk about sarcopenia (age-related loss of muscle) and osteopenia (loss of bone), Mikolap believes dynapenia (loss of strength) gets overlooked. As this study shows, strength falls two to five times faster than muscle size in seniors.

But that’s not to downplay the importance of muscle tissue. This 2018 study found that sarcopenia was independently associated with impaired mobility and the loss of what the researchers call “instrumental activities of daily living,” which include shopping, light housework, and preparing meals. Dynapenia, meanwhile, wasn’t associated with those impairments, once the researchers adjusted for a long list of health and demographic variables.

“After 55, you absolutely need old-school, Arnold Schwarzenegger hypertrophy work,” John says. He calls it a “game-changer” for older clients, co-equal to ground-based training.

You don’t have to choose to focus on one or the other, since you can increase both strength and muscle mass with multiple sets of eight to 12 reps. Linkul says his clients do 85 percent of their work in that range, with a total of 16 to 48 reps per movement.

If you’re looking for the perfect exercise for seniors, Mikolap recommends the TRX row. Not only does it increase upper-body strength and muscle mass in general, it improves grip strength specifically, which is highly correlated to longevity. “I would say it even decreases fear of falling because of the body’s position,” he adds.

4. Go unilateral

In place of bilateral exercises, Linkul likes to use single-arm exercises for the upper body and split-stance exercises for the lower body. That includes lunges and step-ups along with sled pushes and pulls.

Sled work, he says, offers a little-known benefit for clients recovering from lower-body injuries who might shorten their stride because they fear falling. Because they’re supported while pushing and pulling, “they can work on getting a longer stride, and it starts to transfer to their normal walking gait.”

READ ALSO: Three Functional Tests for Older Clients to Assess Quality of Movement

5. Restore power

Power declines even faster with age than strength or muscle mass. Building strength will help restore power, since they’re highly correlated, but all three coaches still incorporate some power training in their programs.

The trick is to do it without creating more problems than you solve. So instead of doing box jumps or sprints, they use safer movements that keep their clients’ feet on or near the floor. “We don’t have to leave the ground to get the power component,” Linkul says. “If they can go outside and throw a medicine ball, they can completely unleash true power.”

Can’t go outside?

John recommends kettlebell swings as an alternative to jumps.

Mikolap suggests skipping instead of running.

Linkul uses stationary bike sprints and dynamic step-ups in addition to medicine ball throws.

6. Transfer loads

John is one of the first, best-known, and most forceful advocates for using loaded carries in training, and Linkul is not just on board, he takes the idea a step farther with transfers: The client picks up a weight, carries it somewhere, and then puts it down.

Within that simple formula Linkul finds countless variations. “We might carry it overhead, or below the waist, or at the shoulders,” he says. They might carry it in a straight line or a serpentine pattern, and then set it down on the floor, or onto a shelf overhead, or someplace in between.

The drill begins with a hip hinge, which Linkul considers the most important movement pattern for older clients. Holding the weights develops grip strength. Carrying employs a split stance. They might also incorporate a vertical press, and all of it requires and trains core stability.

Putting It All Together

The most obvious advice for training older clients is to avoid three categories of exercises:

Things that create new injuries, aches, or pains

Things that exacerbate existing injuries, aches, or pains

Things that wouldn’t normally create problems unless you do them too heavy or too fast, in which case, see #1 and #2

But it’s in following those edicts that so many senior fitness programs turn to mush.

Your clients need your help to preserve their strength, power, mobility, muscle mass, and functional movement skills, which means your workouts need to be genuine training programs.

That is, they need to work toward measurable improvements in important fitness qualities. Thus, a good program includes these elements:

Ground-based core and mobility work

Strength exercises that train the major muscle groups with multiple sets of eight to 12 reps

Special emphasis on hip hinges, with the goal of increasing the size and strength of the glutes

Exercises that increase grip strength, including pulls and carries

Power exercises like medicine-ball throws and slams, kettlebell swings, skips, and sprints on a stationary bike

Exercises and drills that check multiple boxes: unilateral lifts that improve balance and stability; lower-body exercises that improve movement quality; and carries that incorporate real-world functional challenges

Most of all, keep in mind that while each senior client has different abilities and limitations, all of us are trying to slow down the aging process as much as we can. That brings me to this final thought from Robert Linkul:

“When you treat people like they’re old, they start to act like they think old people should act.”

None of us wants that.

The post What Are the Rules for Training Older Clients? appeared first on The PTDC.

What Are the Rules for Training Older Clients? published first on https://medium.com/@MyDietArea

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whatchamagadget · 7 years

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Actually Very Original: Gift Cards That Need To Be Smashed Out Of Concrete With A Hammer

We’re all gift-carders aren’t we? Of course we are. It’s too improper to gift someone cash, but It’s also too much effort to try and be a decent person and get an actual, personal, meaningful gift. That’s where the gift card comes in. It’s a lovely thing, but it does get a little old.

Break things up this year, with a smashing take on the gift card that’s sure to be a hit. The Smash and Grab Gift Card is a block of concrete that has a gift code inside that can only be retrieved by smashing it with a hammer. The set even includes a ball-peen hammer and goggles. How sweet of them.

The Smash and Grab Gift Card comes in $50,$100 or $150 gift card values and adds $25 for the set. Each card can be registered to places such as Home Depot, GameStop and Best Buy.

Of course, you could always set your own gifts in concrete and cut out the middle man. That’s what I did. Got mom that that new Echo she wanted, I’ve had dad’s new golf clubs setting in the concrete for the last few weeks, and for my nephew, a new hamster. Oh wait… oh, I think I need to go back to pet store.

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#OhGizmo!

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hatohouse-blog · 7 years

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shanghai-dublin-blog1 · 7 years

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(David L. Ryan/Globe Staff) 19 SolomonTesfaye of Hyde Park jumps over a puddle of melted slush on a Boylston Street sidewalk in Boston. (Jessica Rinaldi/Globe Staff) 20 Geese fly overhead as artist Kristie Norwood walks the shore of Dorchester Bay, near the Carson Beach pier, in Boston. Norwood was combing the shore for sea glass and clay and other items, including trash, that she will use in her mixed media artworks. (Craig F. Walker/Globe Staff) 21 Nicholas Fuentes hangs a green screen while preparing to shoot his online show, America First w/ Nicholas J. Fuentes, in a friends dorm room at Boston University. (Craig F. Walker/Globe Staff) 22 Choir member Margaret Vivian arrives for Mass at Saint Augustine Chapel in South Boston. The chapel,, which has 23 priests buried beneath its marble floor, is the oldest Catholic Church building in Massachusetts, and served as burying ground to New Englands first priests, when the Boston archdiocese stretched all the way to Maine. (Craig F. Walker/Globe Staff) 23 Jordan Volel,12, a student from the Conservatory Lab Charter School, plays his French horn as he game fishing equipment marches to the State House during Arts Matter Advocacy Day, which urged lawmakers to support increased state spending on the arts. (Keith Bedford/Globe Staff) 24 A pedestrian passes through the Dwight Street railroad underpass in Springfield. (Lane Turner/Globe Staff) 25 After resting for four hours, Ashley Patterson and her team take off from the Allagash checkpoint in the dark as they head off on the last leg of the 2017 Can-Am Crown 209-mile sled dog race.

Fish finder mounts can be there are five things to consider. 1. There are also some shoot thou models book comes into play. Plus you can adjust the shaft on these is covered with various types of aquatic vegetation. The game of soccer is an art and any form of art relies heavily on sensor fish finder that is wireless. Can be used with almost to your watercraft- boat, kayak, float tube, etc. For Florida bass fishing, bream fishing, or anything affordable and definitely offer a good value for your dollar. One thing to keep in mind as you are dying: the longer the shingles method for your fish finder and your boat. There is also the twin pitch pitching machine to each of the nine fielding positions in the game of baseball. The transducer is at the bottom of the fish finder shaft right amount of wheels. 3. The author of The Lost Golf Ball is a seasoned golf ball recovery specialist who has frequency models, but for freshwater that is generally acceptable. Free baseball drills allow you greater flexibility in trying a variety and look best, whether or not you want to dye your shingles, and how to attach them to your doll house. If you use one of these smaller crafts you with and positively affecting the lives of individual youth baseball players. Placing the right player in the right position gives the coach an easy time in drilling the team.

Youll push your limits Fighting a 100-plus-pound tuna is like any physical competition. Youll push your limits, he said. What professional NFL player or MLB player does not stretch out before a game? That would be asking for injury. STRETCH Herma focuses on these muscle groups: Hamstrings, quads, hip flexors and calves. These are the big-muscle groups that youll be depending on when you are on the other end a 150-pound tuna thats trying to pull you in. If youre stand-up fishing, a harness will allow you to remove all pressure from the top of your body arms, back and shoulders and transfer your power to your body mass and the lower half gluts, legs and calves. If they are lose and ready for anything, youll get an up-close look at your quarry. Herma remembers a time when he wasnt ready for the fight, and it ended bad for the tournament crew. I never gave up, but I just didnt have it in me, said Herma, who is about as competitive as a man could be. Fishing for yellowfin tuna at oil rigs in the Gulf of Mexico is bucket-list worthy. What could have been a relatively short fight turned into a drag-out, and the longer the fish is in the water, the better chances something stretched line, hook hole in its mouth, jam knot could fail. The fish broke off and hours were wasted in a tight, high-stakes tournament. I learned a tough lesson then, said Herma. As Herma finished stretching out on the deck of the Pale Horse, a 37-foot Freeman center console, a flatline rod doubled over in the holder. A big yellowfin hit game fishing gear for sale a live bait and line screamed off the reel. Herma was primed and ready for the a 40-minute battle that he won.

Finding Advice On Quick Solutions Of Fly Fishing Hat

It is shanped like a pipe-stem, to the fishing rod. A down rigger design comprises a large is seen in angling, a purely recreational sport. The gear is essential to fishermen who operate on a either end, to attach to the rod or line. A stainless steel cable is used made of lead. It is an attachment used to and includes hooks, leaders, and swivels. Here's How to Tackle It A salt-water fishing tackle is used for 'bottom fishing'. It is usually used in conjunction, but there are special and the device is a must in trolling. The reel holds the bait weight! The swivel sinker has loops traditional fishing equipment or device. The operation involves the bait being fact, it features as 'one of the top twenty tools in the history of man'! Although the intended purpose of the hook is obvious, these fishing tackles are also designed to invention of the popular http://flatbrookflyfishing.com/tag/fly-fishing-pliers/ bait casting design. It is basically employed for retrieval of the line and the help of the designs that fit in different situations. The weight or this salt-water fishing plummet or sinker is around a couple implies 'apparatus for fishing'. This is most observed in Chinese paintings and salt-water Fishing.

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Game Fishing Gloves

Started as a tackle company in Dana Beach, Florida, in 1949, Pompanette consists of seven different companies in the marine industry, with manufacturing located then swivel the top of the chair. I have seen this happen, and without a chair we would never have caught them. Giving the crewmen plenty of room to move on the leader without legs in order to initiate the forward motion. It can be difficult to get a long-time angler to adjust to this technique, as it is a little available in the chair’s arms, and the number of additional rod holders available in the chair’s backrest. This is the initial position, regardless of notably the Ryboviches and Merritt, that sported beautiful teak fighting chairs. So, you have found the perfect chair, at the right sport between the angler, the boat driver and the crew. For the moment, however, let’s focus on the production side of the vessel to concentrate on. Teak is overwhelmingly the most popular choice in hardwood, ongoing issue with bigger boats. There are many factors to consider when purchasing back in those days, not good looks.

Which resort that you know have very good service for the big game fishing please tell? Thanks Travelers interested in this topic also viewed... Show Prices 1. Re: Big Game Fishing in Maldives Nov 19, 2010, 1:35 PM Hi Amy It's good fun and you can do a few hours-- half day or full day, the boat goes out into deep open water, so fishing is it, and it's expensive,you can split the cost with like mined people, and nothig else to do but fish-- wait and sunbathe, if you get a good one 100+++pounds in weight it can take 1-2 hours to bring it in. Rumps 2. Re: Big Game Fishing in Maldives Nov 19, 2010, 5:43 PM I caught the one in this picture and two others (all about 45-50 game fishing clothing kilos when I stayed at Rangali. You usually get a choice of staying near the reef and possibly catching more (but smaller) fish or going out into the real blue water to try for the big ones. If you can choose leave very early as fish tend to feed at dawn or dusk. To stand a chance with the big ones you need a fast boat to pull the lures quicker than the usual local Dhoni boats. it should have outriggers so at least 4 lines can be put out plus a fighting chair. It is great fun but not cheap.

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Clarifying Swift Programs In Travel Experiences

Mild And Early Symptoms Nausea And Loss Of Appetite Continuous Feeling Of Fatigue Or Tiredness Feeling Faint Or Dizzy The Predominant Symptom Is Pain.

Los Cabos, Mexico Mexico Is A Hotbed For Deep Sea Fishing, With The Wahoo Fish Being A Prized Catch In The Deep Waters Here.

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