Tag: functional exercise

Geroplasticity: A Concept Whose Time Has Come

Geroplasticity: A Concept Whose Time Has Come

Search the term “geroplasticity” in Google and the only result you are likely to find is this blog post.  I know because I have searched for this term several times over the past few months and have never gotten even one result.  It is time we changed that and made “geroplasticity” a normal part of our professional conversation regarding exercise training for mature adults.

I am sure you are familiar with the term “neuroplasticity” which refers to the process in which your brain’s neural synapses and pathways are altered as an effect of environmental, behavioral, and neural changes.  The growing evidence from neuroscience research has shown that even in advanced old age the bring maintains its ability to get better.  The old saying “you can’t teach an old dog new tricks” is unequivocally wrong.

Training the Brain

Geroplasticity (aka aging plasticity) refers to the body’s ability to continue to adapt and grow in late life as an effect of environmental and behavioral changes.  It is why we do what we do so effectively.  The body is able to positively respond to healthy behavioral stimuli such as exercise and nutrition even in advanced old age.  The old adage “it’s never too late” is certainly true in this regard.

Study after study consistently proves that the aging body is still a resilient body.  The biological process of aging marches on BUT most of the physical declines we experience – loss of muscle mass and bone density, disrupted metabolism, etc. – are due to the accumulation of behaviors  and choices that we make every single day (an accumulation effect more so than an aging effect).

Of course, some physiological systems are much more responsive to behavioral stimuli (e.g. exercise).  I’m no expert in all systems but I wouldn’t think our hair, auditory or integumentary (skin) systems are really “trainable”.  The good news is that the neuromuscular and balance systems are highly responsive to exercise.  Even people in their 90’s and 100’s can get stronger, faster, more powerful and have better balance (just to name a few) as a result of proper exercise training.

The concept of specificity states that these systems respond according to the manner in which they are trained.  Or, as I like to say, “how you train is how you gain”.  This same concept applies to the older adult as well.  Just as the brain responds better to different types of stimuli so does the rest of the body’s systems.  It is why the approach of the Functional Aging Training Model is to address each of the primary “functional” systems within a training program for mature adults.  It is the best way to take advantage of the concept of geroplasticity and to get the most out of your training efforts.

It is also a great way to become a Category of One Business.  Using new, intriguing terminology like geroplasticity is a great way to communicate to potential clients that you are different.  It allows you to defy comparison and make competitors irrelevant.  You aren’t just a personal trainer you are a Functional Aging Specialist.  Your training doesn’t just make clients fitter it harnesses the power of geroplasticity to improve functional ability and performance at any age.  The aging Boomers are attracted to professionals who are the best at helping them.  They always want to know What’s In It For Me (WIIFM) even if they don’t verbalize it.

Maybe we should change our name to the Institute of Geroplasticity (okay, maybe not).

Cody Sipe, PhD; Geroplasticity Expert:)

Three equipment options better than the BOSU for mature clients

The BOSU has quickly become one of the most popular and beloved pieces of fitness equipment with trainers today and frankly that baffles me a little bit.  I’ve watched many videos and presenters showing hundreds of “creative” uses of the BOSU that just leaves me scratching my head because I just don’t get what they are trying to accomplish.  They use all of the right terms, such as balance, proprioception and reactive stability, to support their choice of exercise movements but usually I see a physiological disconnect between what they are saying and what the movement actually accomplishes.

In my personal opinion the BOSU is more of a toy than a tool.  Now don’t get me wrong there are definitely some beneficial movements that can be performed on the BOSU but they comprise just a fraction of all of the movements that are actually performed with it.  This is all doubly true for mature clients.  The BOSU, and instability training in general, seem to be overused and misapplied with this population.  For example, I recently completed the BOSU Mobility and Stability for Active Aging program (home study materials) and, as someone who has studied mobility and balance extensively for older adults, I was completely underwhelmed.  A large portion of the exercises either didn’t use the BOSU or could have used any number of other pieces of equipment in its place with the same result.  And while several components critical for balance and mobility are addressed in the program (e.g. hip and leg strength, ankle stability) others are either insufficiently addressed (e.g. multisensory training; center of gravity control) or not addressed at all (e.g. postural strategies).  However, the program could potentially be useful as a basic introduction to balance training for instructors who are new to these concepts.  I am concerned, though, because it does not fully nor accurately represent the individual balance components included in a comprehensive program since the focus is on using the BOSU.  (I would also state that none of the exercises presented in the program were inherently dangerous or “wrong” for mature clients and I am sure participants would get some results by doing the program but it is generic and sub-optimal.)

Unstable (or labile) surfaces, like the BOSU, need to be used purposefully and selectively with mature clients.  Their best use is for vestibular training because in order to fully engage the vestibular system you either need to reduce/remove both somatosensory and visual input OR move the head quickly.  A compliant surface reduces somatosensory input so its use is warranted in this situation.  Another beneficial use is for ankle and hip stabilization (although some argue against this).  Instability definitely turns on the proprioceptors and causes muscular co-contraction.  This can be beneficial for those that have deficits in these areas although the proprioceptors can also be turned on using stable surfaces and muscular co-contraction is not always a good thing.  So there are pros and cons.  The bottom line, though, is that there are other equipment options, like the ones I’ve identified below, that, in my opinion, are more beneficial than the BOSU in accomplishing these tasks.

Number One:  High-Density Foam Pad

There are two primary advantages to using foam pads over the BOSU.  The first is that foam pads provide a broad, flat surface as opposed to a curved surface.  As many before me have stated the curved surface presents some concerns for the ankle and knee joints and its functional relevance is questionable.  The flat surface allows for a variety of stance positions including shoulder-width, narrow, side-by-side, semi-tandem, tandem and one-legged.  It creates equal instability in all directions instead of “from the center out” with the BOSU.  The variety of stance positions possible and the equal instability is really critical in effective vestibular training because we are able to scale/modify the base of support according to the individual’s needs.

Airex Balance Pad

The second advantage is the lower level of instability with the foam pad.  The BOSU has a greater degree (moderate level) of instability compared to the foam pad.  The foam pad will be more appropriate (and much safer) for those who have more severe balance deficits.  To increase the amount of instability two foam pads can be stacked together so the instability can be easily and quickly modified.  This is very important when working with a group who has varying levels of balance and fall risk.  In my opinion it is typically much more appropriate to perform dynamic movements with lower levels of instability compared to moderate or high levels of instability for this population.  Performing the mCTSIB test (modified Clinical Test of Sensory Interaction in Balance) also requires stacking two foam pads to assess vestibular control.

Number Two: SPRI Step 360

What I really like about the Step 360 is the broad, hard, flat surface which provides somatosensory feedback in addition to instability.  Plus, it allows for a number of different stance positions while providing multi-directional instability which is much more akin to a wobble board.  However, it is a little more stable than a wobble board.  Some people would argue that the BOSU can be turned hard-side up as well.  However, there are some challenges with using the BOSU in this position.

SPRI Step 360

 

For one, just like a traditional wobble board, mounting and dismounting are difficult because it tilts quite easily and to a significant degree.  This is not the case with the Step 360 which can rather easily be mounted by placing one foot closer to the middle of the stepping surface to reduce instability, stepping up with the other foot and then adjusting foot position as necessary.  Because of its unique design it doesn’t tilt nearly as much nor as easily.  Secondly, there is more of a “dump out” risk.  That is, when users allow the BOSU to tilt too far in a given direction (especially forward or backwards) there comes a point where recovery is impossible and the person gets “dumped out”.  They must step off the BOSU in order to maintain their balance.  This poses a significant fall and injury risk for lower-level clients.

(For more details on the Step 360 visit www.spri.com)

Number Three: The Floor

Yes the floor is one of the best pieces of equipment (if not THE BEST) you can use for comprehensive balance training.  It is a broad, firm, stable surface and functionally relevant.  We can effectively work on most components of balance with using only the floor and the client’s own body weight.  Postural strategies (ankle, hip and step), static and dynamic center of gravity control, multisensory (visual, somatosensory and some vestibular), lower body strength (including ankle, knee and hip stability), gait enhancement, mobility and more can all be trained safely and effectively just by using the floor.  It’s not very sexy.  It’s not a cool toy or widget.  It doesn’t get a whole lot of credit.  But it absolutely works!

Ankle Strategy
Ankle Strategy on Floor

As I stated earlier, unstable surfaces are really overused and misapplied.  Plus the scientific evidence demonstrating their effectiveness for most people is really lacking.  This is also true for mature adults.  Don’t get swept away by all of the “creativity” that goes into selling a particular piece of equipment when typically the basics are all you really need.  Remember that for every “fitness expert” pushing pieces like the BOSU there are just as many other experts who would advise against them.  There is really no end to the creativity of fitness professionals but creativity must be balanced with a strong physiological rationale and, ultimately, scientific evidence.

Take Home Message

So, should trainers throw their BOSU out the window?  Certainly not.  It is important to have tools (not toys) that meet the diverse needs of their clientele and the mature population is the most diverse clientele of all.  The BOSU, like many other pieces of equipment, must and can be used safely, purposefully and effectively.

If you want to learn more about evidence-based functional training methods for mature clients then become a certified Functional Aging Specialist.  The course is packed with over 10 hours of online content that will teach you how to develop safe and effective functional aging exercise programs.  Earn CEU’s from ACE, ACSM, AFAA or NFPT.

Older Adults should NEVER twist their spine!?

Here is a question one of our recent workshop participants sent us:

I teach water and land and chair exercises to a 80 + population (98 being the oldest). I have always erred on the side of caution so when a lady in my water class objected to a SLIGHT twisting motion that I was teaching, she interrupted and said NO, my doctor said no twisting for anyone our age or with osteoporosis.

If you work with an older clientele then this sort of thing happens all the time. It is inevitable that one of your clients will tell you that their doctor told them that someone of their age should NEVER do “this” or NEVER do “that” particular exercise or motion. While I respect the hard work and expertise from medical professionals but the truth is that most of them know next to nothing about exercise and even less about biomechanical loading.

This advice is not very practical (how can you get out of a car without twisting your spine??) and also smacks of ageism. Older adults are very diverse so saying that NO ONE over a certain age should or should not do something is irresponsible. While there is typically a nugget of truth somewhere in these kinds of recommendations they go a step too far.

So is twisting “bad” for an older adult or someone with osteoporosis? It depends…

Twisting by itself is not very problematic. However, twisting torque is much more of an issue and leads to much higher levels of spinal loading and therefore much higher chances of injury. Torque is created when resistance is applied to the twisting motion. The further away from the neutral position you get the more risky torque (loading) becomes.

Sometimes it doesn’t take very much external resistance to create a lot of torque. Swinging a golf club or softball bat also creates a lot of torque…especially at the end of the motion. Most people will hurt their backs at the end of the swing when their trunk (and the club or bat) are moving quickly and their spine gets loaded quickly to stop the swing.

Many functional activities require twisting at the spine.  Even a typical gait pattern depends on spinal twisting.  However, our approach to training will either help people improve their low back pain, enhance functional movement and decrease risk of future injury….or the opposite.

Here are some guidelines that I recommend that you follow with your mature clients in regards to spinal twisting:

  1. Build three-dimensional stability and endurance first:  In the neutral spinal position (which must be taught) apply resistance in all directions.  For transverse plane (rotational or twisting plane) stability I like to have clients hold a cable or resistance tube at waist height with arms slightly extended and the line of resistance perpendicular to their arms.  This creates a rotational force (torque).  Have the client hold their neutral position for 10-15 seconds while breathing lightly.  Rest 10 seconds and repeat for a total of 3 sets.  Turn around 180 degrees and repeat for 3 sets on the other side.  Other ways to create torque (that I love) in the neutral position include the standing 1 arm chest press and standing 1 arm row.
  2. Teach stability with the hip hinge:  It is very difficult for most mature clients to understand how to lean forward without flexing their spine.  Obviously this is a critical aspect of being able to perform everyday functional movements while keeping the spine safe.  After teaching spinal neutral and building some endurance it is important to translate that into real-life movements.  The hip hinge is a great way to help them keep spinal neutral while bending, reaching, lifting, etc.  Many older women, I find, do NOT want to use their glutes so it takes some creative teaching to get them to slide their hips back and load their glutes in order to hip hinge effectively.
  3. If you perform “full” twisting motions do so without load and under control:  Gentle spinal motion should not be an issue for most people (unless they have severe Osteoporosis or a specific injury).  Have them twist slowly (avoid ballistic movements) to almost full range of motion.  I say almost because the goal should not be to stretch further and further but rather to provide a gentle rhythmic motion for the spine.
  4. When introducing load reduce the twisting range of motion:  Think of yourself standing in the middle of a clock face with 12:00 straight ahead.  When using twisting load keep range of motion in the 11:00-1:00 area which represents about 30 degrees to the right and left.  This is typically a pretty safe and functional range where some moderate loading is okay.  However, I do not recommend that you exceed this range while under load and I don’t see much of a functional purpose in doing so anyway.  Of course you must always keep the individual’s needs in mind.  Some clients may not be able to load from 11:00-1:00 without discomfort.
  5. Avoid flexion and twisting at the same time:  Here is where I follow the NEVER do this type of rule simply because simultaneous flexion and rotation puts the spine in a very compromised position even under minor loading.  There are so many other great ways to train the core safely and functionally that there really is no need to perform a movement that would require flexion and rotation.

In our Functional Aging Specialist Certification course we teach fitness professionals how to develop safe and effective exercise programs for mature clients that lead to improved functional outcomes.  Become an expert in working with the exploding aging population and position yourself for many years of success in the fitness industry.

For Mature Clients, Power is the Glass

Dan John in his book “Never Let Go,” uses a “glass” as an analogy to illustrate how strength serves as a foundational modality
comported to others. He suggests that strength should be the glass and all other physical modalities are what go into the glass. For
example, flexibility, power, mobility, balance, speed, cardiovascular, core are all things that support the foundation of
strength. Interestingly enough, when real strength is achieved then all of the other physical aspects occur. Lets look at the Front Squat
or Goblet Squat for strength. If you focused on that one move with real intent to improve strength then you will increase strength in
your core, improve hip mobility, anaerobically, power, speed and balance.

I believe that there is a second glass just as important if not more important than strength when training older adults. Because we
lose Type II muscle fiber at twice the rate as Type I muscle fiber it is imperative that we target Type II muscle fiber in our training.
Stephen Sayers found that with two different groups of older adult strength training groups had different outcomes related to speed of
movement. He used an automobile simulator to test the foot braking speed of two groups. One group, slow-speed strength
training, lifted weights with a traditional 2-3 seconds in both directions, concentric and eccentric at 80% of 1RM. The other
group, high-speed power training, performed an explosive move as quickly as they possibly could on the concentric phase and then a
eccentric phase count of 2-3 seconds with a 40% of 1RM.

High-speed power training and traditional slow-speed strength training both improved peak muscle power after 12 weeks of
training; however, high-speed power training increased velocity compared to traditional strength training. Two interesting findings
were that muscle strength was not comprised in the high-speed power training group, and more importantly, the breaking speed,
foot on accelerator to break, was faster with the high-speed training group.

The improvement of our movement speed becomes critical the older we become. A young person can function just fine with their
speed of movement but because of the rapid decline in our Type II muscle fiber over the years, recapturing our ability to move quickly
is imperative and should be a foundation piece of older adult programming.

FAI’s Functional Aging Specialist Certification teaches trainers how to incorporate power training exercises into the exercise routines of mature clients.

Paul Holbrook, MA, CSCS
FAI Advisory Board Member

When did we stop listening to our bodies?

Every human has an internal wisdom which guides and directs us. Our belief systems are like computer programs. When we are old enough to hear and see, we begin to program ourselves. We believe anything our role models tell us, even if what they tell us goes against our own feelings or bodily impulses. For example, if the child is hungry and tells the caregiver, and the caregiver says, “How could you be hungry, you just ate,” the child’s computer programming will take in that information and register that the child’s bodily impulses are incorrect. This is one way we lose our mind/body connection. We begin to live in our heads and totally reject contradictory messages communicated by our physical bodies, which, paradoxically, happens to be the most innately wise part of our entire being. Our body wisdom is shaped by our experiences and our bodies are the vehicles we use to travel the path of life.

Our wisdom tells us if we are doing the right things for the right reasons. Is this a pain we should work through or does it indicate to modify or stop? If we listen and act accordingly, we will know much more about our health. We tend to concentrate on specific athletic endeavors as opposed to a variety of activities that create a balanced body. This comes from following fitness fads, competitions, or body dysmorphic disorders.

The body begins to compensate for various reasons including, over tight muscles, weak muscles, over rotation, limb length changes, etc. Continual compensation leads to dysfunction and more compensation. Anatomical dysfunctions can interfere with the body’s ability to perform both physical and mental tasks. When there are postural changes, the whole kinetic chain is interrupted and the whole skeletal system is affected.
These misalignments also affect the performance of other body systems, including the cardiovascular, digestive and respiratory systems.

When developing program design both clients and trainers need to understand a systematic approach using a four stage progression model which will ensure proper body mechanics and correct kinetic chain firing.
Stage one evaluates stability and the ability to maintain or control joint movement or position without compensation. This is achieved by synergistic actions of the components of the joints and the neuromuscular system without compromising joint mobility.
Stage two evaluates mobility and the range of uninhibited movement around a joint. This is achieved by the synergistic actions of the components of the joint and the neuromuscular system without compromising joint stability. There are 5 fundamental movement patterns which include: bend and lift, push, pull, rotation, and one leg movements.
Stage three incorporates loading using traditional programming to achieve muscular strength and endurance. This phase should not be implemented until phase one and two are achieved.
Stage four addresses skill-related components of fitness which help improve the functionality of performance and include: agility, balance, reaction time, coordination, speed, and power.

Dianne McCaughey, PhD
FAI Advisory Board Member

Functional Longevity Exercises

Here is some great information you can repost to your list of older clients or on your blog or even print out and post in your facility!

When it comes to increasing physical function for a long time which exercises are the best?  I’ve assembled some of the top functional longevity exercises that I could come up with.  These are the same types of functional longevity exercises that I use in the Never Grow Old Fitness Formula – a follow-along exercise program for mature adults.  But first let me give you a few common characteristics of high-quality functional longevity exercises.

Functional Longevity Exercises:
1.         Challenge many aspects of physical function such as strength, balance, endurance, coordination, proprioception and stability

2.         Use many muscles and limbs simultaneously

3.         Focus on completion of a task rather than training a specific muscle

4.         Are easy on the joints

5.         Use a variety of equipment options

6.         Are rarely performed in a seated position (unless standing is not possible)

So here are some of my top functional longevity exercises for you to try:
•          Power Stand (stand up from a chair as fast as possible and lower back down slowly)
•          Lunge with reach to toes (both hands)
•          Side lunge with reach toe (opposite hand to toe)
•          Standing 1 arm row with tubing
•          Standing 1-arm chest press with tubing
•          Standing diagonal lift with DB (or medicine ball)
•          Plank Series (front, side, back)
•          Obstacle Course
•          High-Intensity Interval Training (cardio)

If you want to not only live a long life but also able to have a high functioning body in order to enjoy all of those extra years then try out these functional longevity exercises for yourself.  If you are already an avid exerciser but you perform the basic strength training movements on exercise machines at the gym then I dare you to try these functional longevity exercises instead.

Ready to start a Functional Longevity Exercise program?  Then click here!

Cody Sipe, PhD

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