PT & Wellness Digest

Marcelo Aller
Sep 29, 2024
5 min read

PT& Wellness Digest -Learning, Thinking, Doing

by Marcelo Aller MBA CSCS

Welcome to my monthly source of inspiration for staying fit and informed about the health and wellness industry! At BioInsights, we are committed to keeping you updated on the latest trends in health and wellness. Our approach involves continuous learning, thoughtful analysis, and practical application, enabling us to share valuable insights from extensive reading, conversations with industry experts, and hands-on experience.

Learn about the Squat

This month's fitness tip focuses on Total Gym squats. Discover how this simple yet effective technique can revolutionize your workout routine and boost your clients' results. We've expanded on my LinkedIn post to give you an in-depth look at applied practice and research.

Based on the search results and the information provided, here are three critical takeaways regarding Total Gym squats:

1. Total Gym squats are a safe and effective lower-body exercise[1][8]. The Total Gym provides a low-impact squat variation that allows users to strengthen their quadriceps, hamstrings, and glutes while reducing joint stress compared to traditional free-weight squats[7]. This makes it suitable for individuals of various fitness levels, including those recovering from injuries or with limited weight-bearing ability[3].

2. The Total Gym's adjustable incline design allows partial bodyweight loading during squats[2]. This feature enables users to perform squats at 50-80% of their body weight, making it easier to progress or regress the exercise based on individual fitness levels and goals[2]. The ability to adjust resistance and range of motion makes Total Gym squats versatile and adaptable for different training purposes[8].

3. Total Gym squats can effectively measure and improve lower limb functional performance[3][5]. Research has shown that Total Gym squat performance correlates with improvements in walking speed, stair climbing ability, and overall lower body function[3]. Additionally, consistent Total Gym squat training has been demonstrated to increase leg strength, muscle thickness, and performance in physical functional tests related to activities of daily living[5].

Thinking about Aging

According to a study on physical activity (PA) patterns and mortality risk in US adults, here are some significant findings and suggestions for different age groups:

Key Findings:

1. Higher-intensity physical activities are more effective than focusing on the volume of physical activity in reducing the risk of all-cause and cardiovascular disease (CVD) mortality.

2. There's a point where the relationship between PA intensity/volume and mortality risk levels off, suggesting diminishing returns beyond a certain level.

3. Doing intense activity in short, continuous bouts (even just 5 minutes) is more beneficial than sporadically throughout the day.

4. Physical activity tends to decrease in intensity and volume as people age, especially after 50-60.

Suggestions for Different Age Groups:

Young Adults (20-40 years):

- Focus on making intense physical activity a regular habit.

- Aim for PA levels above the 50th percentile for your age group.

- Include high-intensity interval training (HIIT) and vigorous activities.

Middle-Aged Adults (40-60 years):

- Keep or increase the intensity of your physical activity to counteract age-related declines.

- Pay attention to both the volume and intensity of your activity.

- Add intense activity in short bouts (5-15 minutes) throughout the day.

- Aim for PA levels between your age group's 50th and 75th percentiles.

Older Adults (60+ years):

- Focus on maintaining the intensity of your physical activity as much as possible, as this seems particularly important for reducing mortality risk.

- Engage in activities that safely challenge your cardiovascular system.

- Include strength training to maintain muscle mass and function.

- Aim to stay above the 25th percentile so your age group can reach the 50th percentile.

General Recommendations for All Age Groups:

1. Focus on increasing the intensity of physical activities rather than just the volume.

2. Aim for short bouts (5-15 minutes) of more intense activity instead of just accumulating light activity throughout the day.

3. Use the age- and sex-specific centile curves provided in the study as a benchmark for assessing and improving your PA levels.

4. Increasing physical activity, especially in intensity, can benefit health. The goal is to improve your physical activity profile progressively over time.

5. If you're significantly increasing the intensity of your physical activity, especially if you're older or have pre-existing health conditions, it's a good idea to consult a healthcare provider.

These recommendations are based on information from fitness organizations like ACE, NSCA, and ACSM and are tailored to different adult age groups.

Doing for October Fall Prevention awarness improving muscle weakness (sarcopenia)

It's time to put knowledge into action! We spotlight practical implementations for key fitness goals, such as fall prevention awareness. Discover innovative exercises, progression techniques, and client communication strategies to address these common concerns effectively.

Stay tuned for expert advice, industry trends, and practical tips in our upcoming issues. As the end of the year approaches, many businesses and clinics are looking for ways to maximize their budgets while investing in tools that can impact their operations. One of the best ways to do this is by taking advantage of the ADA Tax Credit -Tax Code Section 179, which allows you to deduct the total purchase price of qualifying equipment. Biomechanic specialists, sports performance experts, and clinical rehabilitation professionals can benefit from investing in advanced equipment such as the Total Gym PowersTower or RS Encompass. These tools not only improve treatment capabilities but also offer substantial tax benefits. By acquiring the Power Tower or RS Encompass together, you can enhance your practice and effectively work with patients returning to an active lifestyle or sports field, thus contributing to a healthier and fitter future.

Here is a FREE ebook on using wearables in a pratical

References

1. https://ppl-ai-file-upload.s3.amazonaws.com/web/direct-files/1437743/3cbd7407-7208-426c-925f-a2469afa2020/TG-research-Squat.pdf