Everyone Can Follow HIT Execise Without Injury

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Everyone Can Follow HIT Execise Without Injury

Post  Fitness Scientist on Sun May 16, 2010 9:41 pm

Everyone Can Follow HIT Exercise Without Injury

By Joe Mullen
Fitness Scientist

A truthful and simple answer to the above question is: If there is movement, there is hope. This means that everyone can exercise without harm as long as there is the lightest amount of movement within the body.

There is no age restriction. There is no injury restriction. Everyone, from children to seniors, can make a commitment to exercise and to improve their life force. The important aspect is right attitude not age.

A commonly asked question by parents is "When should my children begin and exercise program?" Right attitude is a reflection to the child's initial expressions of interest to pursue exercise. It reflects the understanding that they must allow proper supervision and be willing to set a certain amount of time aside, on a weekly basis, to properly perform the exercise program.

A Dr. Lyle Micheli, a Director of Sports Medicine at Children's Hospital in Boston, says, "The prevailing theory of weight training for children is not correct”.

Dr. Micheli put 18 boys and girls, ages 10 to 11 on a weight-training program for nine weeks. The strength of the upper and lower body each improved by more than 40 percent. This improvement contradicts the previous theory that: because youngsters lack abundant male hormones, before puberty, they will not greatly improve. We agree with him.

The use of exercise equipment by children, without proper supervision, is dangerous. There is a skill factor involved in using any exercise equipment, and it involves the ability to concentrate of the exercise movements.

Reports indicate that 35,512 weight lifting injuries resulted in visits to hospital emergency rooms.

Half of the injuries were in the 10 to 19 age groups. Most of these injuries occurred in the home.

A prime value of a child using high tech equipment is the safety factor. High tech machines are safer than free weights assuming the proper indoctrination.

Although exercise is perceived as difficult, it can be a pleasant experience for children. It will not be pleasant when perceived as punishment.

Children may lose interest quickly, and their exercise program should be rather brief. Six to Eight exercises are enough for ages up to 15. The exercises should cover major muscle structures. In general, you may follow the exact procedures recommended in this manual for children and adults.

Fitness gains, from the point of view of the child seem relatively slows in coming. All gains will be dependent on the genetic potential and age of the child. Before the onset of puberty, strength and size gains may be slower in coming when compared to the gains that will come during puberty. Patience is a prerequisite for any exercise program, for young and elders alike.

If the youngster begins to lose interest, vary the workout by adding new exercises and discontinue some of the original exercises. It is important that the body recuperate between workouts for maximum results to develop.

One final note about the youngsters exercises program and the effects it produces. Should a goal be to participate in a sport, especially a contact sport like football, exercise will strengthen the bones, tendons, ligaments, and muscles to a degree that may help prevent injuries.

Senior citizens experience improvements in strength, flexibility, muscle endurance, and cardio respiratory fitness that border on the astonishing. These improvements produce a better quality lifestyle resulting in fewer aches, pains, and improved energy.

Many senior citizens are involved in sports such as golf, bowling, and tennis. They spend much of their time working around the home, or performing volunteer work for various associations. These activities can create stress and sap energy levels. Exercise will help eliminate these problems.

Golf, tennis, and bowling are examples of "one-sided sports. Certain muscle groups accrue undue stress and impact while others are not stressed or exercised. This leads to pains and strains in areas such as the lower back, shoulders and legs.

It is common for seniors to have unbalanced strength levels, and this leads to other areas of the body compensating for the imbalance. Proper exercise can quickly bring the body back into balance and virtually eliminate the pains and strains.

Senior citizens mistakenly believe that they are beyond help, and believe they do not have time to exercise, or that it is dangerous to do so. Nothing could be farther from the truth. No one is beyond help, no one! Seniors have nothing to lose, except low energy, aches, pains and poor performance in a favorite sport, and they have everything to gain.

Osteoporosis is a common problem occurring with advanced age. Experts agree bone thinning is preventable with regular exercise, a balanced diet that includes adequate calcium. Studies of astronauts under zero gravity conditions show that exercise in the absence of added stress to muscles and bones, does not prevent calcification of bones.

When the senior exercise program is tailored to age, goals, needs, and lifestyle great benefits will be experienced; however, proper supervision, education, and motivation must precede all sane exercise programs.

Age is no barrier to good health. We owe it to ourselves, and our loved ones, to become healthy and fit.

Another segment of the population that sometime fears exercise is expectant mothers. Research indicates that expectant mothers can exercise safely, and in fact they ought to exercise to help insure a healthy pregnancy and a quick recovery after the child is born.

Physicians are now recommending exercise to help ease common problems, such as back strain, leg fatigue and low energy levels. Of course, expectant mothers should get the approval of the physician before undertaking any exercise program either at home or in a fitness center.

The best option is to begin the exercise program before becoming pregnant, continue to exercise during pregnancy and begin again as soon as possible after delivery. Fitness is a way of life.

Pregnant women should not follow a so-called "high intensity" exercise program or exercise in hot environments.
Any woman with heart disease, hypertension, diabetes or depression must be sure to talk with her physician since the issues listed above, combined with exercise may be hazardous to both mother and fetus.

In summary:

• A safe and effective exercise program can be designed for everyone except those whose physicians do not recommend exercise because it is contraindicated for various reasons.
• As long as there is movement, there is hope!
• Youngsters can safely exercise and it will not cause any harm in any way -- properly supervised.
• Discourage youngsters from over exercising.
• Exercise is beneficial for prevention and rehabilitation of injuries.
• Seniors can greatly benefit from properly supervised exercise programs.
• A natural extension of exercise for seniors is improved energy, strength, flexibility, muscle endurance, cardio-respiratory fitness, and enhanced sports performance.
• Expectant mothers can safely exercise before, during, and after pregnancies. Proper supervision, education, and motivation are vital to insure the success and safety of an exercise program.

Before beginning an exercise program get the OK of your physician and discuss the design of your program with a fitness practitioner.

Joe Mullen
Fitness Scientist
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Age : 80
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