HEALTH & FITNESS OSTEOPATH
Aerobic & Anaerobic exercise;
BENEFITS OF AEROBIC EXERCISEOpen or Close
It is essential to develop a strong aerobic base which allows the body to efficiently metabolise stored body fat.
• Adaptations that occur during exercise are increased density of capillaries to muscles and connective tissue
• These adaptations can only occur when exercising at an easy to moderate intensity and that is why it is very important to develop this aerobic base, before doing higher intensity sessions.
• The majority of workouts should be performed at an easy to moderate intensity.
Benefits of Aerobic Exercise Aerobic exercise helps health generally, or to prepare the body for the physiological demands of higher training.
• The Heart Increases size and strength of heart
• Reduce resting heart rate
• Reduce risk of heart disease
• The Lungs Increase functional capacity during exercise & rest
• Metabolic Function Decrease insulin resistance and improved glucose tolerance — beneficial for treatment & prevention of diabetes
• Reduced body fat
• Increase maximal oxygen uptake for greater efficiency
• Muscular Changes Improved perception of muscle tone
• Reference: (Wilmore and Costill, 1999).
• The Psychological Factors of Increased social interaction
• Distraction from the daily routine
• Decreased depression and anxiety
• Reference: (ACSM, 1997).
BENEFITS OF ANAEROBIC EXERCISEOpen or Close
Anaerobic exercise does not burn so many calories as aerobic exercise. It is also less important in cardiovascular fitness.
But, it is much better at building overall strength and muscle mass. Anaerobic exercise will also increase the maximum amount of oxygen you use during exercise, improving your cardio and respiratory fitness.
Anaerobic exercise will also increase your endurance and the ability to stand fatigue. Because building muscles takes a lot of energy, anaerobic exercises can also help with weight loss.
Increased lean muscle mass boosts metabolism, again helping with the weight loss and the decrease in body fat.
ARE BOTH IMPORTANT ?Open or Close
Aerobic & anaerobic exercise are both important parts of a balanced fitness regimen.
• Aerobic helps strengthen the heart & the muscles involved in respiration, improves circulation & oxygen transport in the body, reduces blood pressure & burns fat.
• Anaerobic helps build strength & muscle mass & can increase the basal metabolic rate, allowing the body to burns calories more effectively when at rest.
• Both types of exercise, therefore, accomplish different & separate goals.
• A person can have impressive muscle mass, yet perform poorly in endurance activities such as long-distance running & vice versa.
TRANSITIONS IN METABOLISMOpen or Close
It is best to view the terms aerobic and anaerobic as transitions in metabolism. In that the proportion within chemical processes, changes depending on exercise intensity.
Which is of course relative, to your own health & fitness broadly, then specifically, within any specialised sport or detailed activity.
OSTEOPATHY WITH DAVIDOpen or Close
Through consultation, examination & treatment, David utilises the knowledge gained, to dictate rehabilitation protocols appropriate for your specific needs.
As an osteopath David, can help improve performance as well as treat the injuries being suffered.
By using his knowledge of diagnosis and highly developed treatment skills;
• he can help to restore structural balance,
• improve joint mobility and reduce adhesions & soft tissue restrictions.
• Using his holistic and patient-centred approaches, to restore & ease movement enhancing your performance.
For those of you wishing to keep fit, David can help you;
• keep supple & improve muscle tone,
• so reducing the risk of injury to soft tissues unaccustomed to the extra work they are being asked to do.
ACTIVITIES FOR HEALTHOpen or Close
The mechanical loading that occurs with each step & with each movement that a joint undergoes, is critical to maintain healthy joints.
Intermittent contractions of muscles & the mechanical forces of loading, thereby applied to muscles, tendons and bone result in remodelling & reshaping of these tissues.
Walking, jogging, running, cycling & swimming are all forms of aerobic exercise.
Aerobic fitness can be defined as the ability to take in, transport & utilise oxygen in the body to produce energy (Wilmore and Costill, 1999).
In long duration sub-maximal exercise such as walking & running the body uses a combination of fat & carbohydrates to produce energy.
Examples of anaerobic exercise include: heavy weight-lifting, all types of sprints (running, biking, etc.), jumping rope, hill climbing, interval training, isometrics, or any rapid burst of hard exercise.
SIMPLY WALKINGOpen or Close
Walking is commonly underrated as a form of exercise, but walking is ideal for people of all ages & fitness levels, who want to be more active.
• Walking has a range of health benefits and as it is a low impact form of aerobic exercise, it isn't as stressful on your joints as jogging or running.
• Because it is a cardiovascular activity, walking is very good for your heart and lungs, as well as helping to improve muscle tone & reduce body fat.
• Regular walking can reduce the risk of diseases such as cancer, heart disease & diabetes.
• Because it increases bone density, it can lower the risk of osteoporosis as well.
• Walking is also good for relieving stress, helping you sleep & improving your mood, as well as being an ideal form of gentle exercise if you are recovering from illness.
• Walking is a simple, free form of exercise.
• Walking is an excellent low impact way of toning your muscles as well as burning some calories.
• You can set your own pace with walking according to how you feel day to day & can build up to a full day's hike if you choose.
After an adequate aerobic base has been achieved;
• A slow & gradual increase in other stressors may be added such as hill work.
• Then limited bursts of moderate speed & later more intense & structured speed work.
FUTURE HEALTHOpen or Close
Staying active will mean you're less likely to develop a range of potential health problems, in the future, for example;
• high blood pressure
• high cholesterol
• coronary heart disease (which can lead to angina, heart attack or stroke)
• type 2 diabetes
• certain types of cancer, especially colon & breast cancer
• mental health problems
SPECIFIC TRAININGOpen or Close
If you want to be a better runner, would cycling help?
Since it uses a lot of the same muscles & you're building endurance, it should improve all other endurance activities, right?
Research has shown that when training for running, the best results occur with running rather than cycling, (Hodges, P.W. and C.A. Richardson 1996).
The more different the exercise, the less its effects transfer. For example, studies have shown that cycling transfers to running by a fair amount, but swimming does not! (Hodges, P.W. and C.A. Richardson 1998).
When you are already relatively fit, especially at a competitive level, you should stick to training specifically for your goal.
Cycling involves the same leg muscles as running, but you don't work them in exactly the same way… like how hard each muscle works, positioning, timing, coordination & for how long.
And that's how your body adapts – extremely specific!
For that reason a weight trainer looks physically different to a marathon runner.
However, appropriately combining aerobic & anaerobic workouts, into your exercise plan, you can improve endurance, stamina, strength & power.
'he is committed to his patients and his goal is to address issues as quickly as possible'
David will explain to you what treatment you'll need, how to speed up your recovery & when you can return to your regular activities & sports.
He may prescribe special exercises together with treatment to increase your joint mobility & performance.
Together with stretching your muscle groups accordingly, strengthening weak muscles, to restore muscle balance.
‘I am now walking and living pain free for the first time in 3 years’
In regard to pain, David takes a thorough history with consultation, guiding his examination. This determines for any individual the quality, duration & origin of this condition, how it uniquely affects you & how best to provide treatment.
David expects most people to show progress with in two or three sessions - although some will feel better immediately.
As well as treating them physically, he will give preventative advice and exercises to make them stronger and more flexible.