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The Wellness Shift

FITNESS TAKES PREPARATION: FIRST STEPS
         TO BALANCED CHANGE




                           Randy Bauer practices
                           Physical Therapy
                           in Laguna Hills, CA
                           www.bauerpt.com
                           Bauer Physical Therapy Wellness
Fitness Takes Preparation
                           “ L I F E I S A C O N S T A N T V I G I L”

                     SO IS FITNESS-WORK-RELATIONSHIPS…

                “ O N L Y A C Q U I R E D W I T H M U C H PA T I E N C E A N D
                                       GREAT WORK”

                                          GANDHI




Randy Bauer rbauer@bauerpt.com
www.bauerpt.com
Fitness Takes Preparation
 FIT FOR THE AGES…PREPARE NOW
     Effects of aging on our pursuit of wellness
     Postural effects on fitness
     Attention to foundation
 TRAIN LIKE AN ATHLETE
     Periodization
     Goals
     Metabolic Boost
     Recovery
 EXERCISE PROGRAM COMPONENTS
        Evaluation and Training
        Program Design



                   Randy Bauer rbauer@bauerpt.com
Fitness Takes Preparation
                   Effects of Aging
                EFFECTS OF AGING ON OUR WELL-BEING

             LOSS OF MUSCLE MASS
                      http://jap.physiology.org/content/111/4/1021.full.pdf+html
               DECREASED MUSCLE STRENGTH
               LIMITED FUNCTIONAL ABILITY
               I N C R E A S E O F S E D E N TA R Y L I F E S T Y L E
               DECREASED INDEPENDENCE
               INCREASED CHRONIC ILLNESS
               I N C R E A S E D M O R TA L I T Y




Randy Bauer rbauer@bauerpt.com
www.bauerpt.com
Fitness Takes Preparation
                        Affects of Aging

             RESULTS OF DECREASED STRENGTH
                      Difficulty walking and daily tasks
                      Up from chair
                      Up stairs
                      Up from floor
             I N C R E A S E D I N C I D E N C E O F FA L L S
                      Fractures
             CHRONIC ILLNESS AND DISEASE
                      Diabetes
                      Obesity
                      Arthritis
                      Heart disease



Randy Bauer rbauer@bauerpt.com
www.bauerpt.com
Fitness Takes Preparation
                   Effects of Aging

                       POSTURAL EFFECTS OF AGING

             CUMULATIVE TRAUMA
                      Sustained or repeated postural stress
             E FFE C TS ON B ODY S TRUC TURE S
                      spine, neurovascular, musculoskeletal system
                      Leads to degenerative changes, compromised neurovascular
                       system, limited mobility and poor posture
             I M PA I R S N O R M A L F U N C T I O N
                      Response to work and daily activity
             POSTURAL RELIEF TECHNIQUES (PRT)
                      Fatigue avoidance and postural relief measures
                      Micro-breaks throughout day
                      PRT for Upper Back and Neck(see link)
Randy Bauer rbauer@bauerpt.com
www.bauerpt.com
Fitness Takes Preparation
                   Effects of Aging
                             ATTE NTION TO FOUNDATION
                                CORE MUSCULATURE
               THE LOWER CORE
                      Deep stabilizers of the lumbo-pelvic(lower back)
                      Effects the Belly, Butt and Back
               THE UPPER CORE
                       Scapulo-thoracic(upper back)
                     Effects the neck, shoulder blades, upper trunk and shoulders
               P R O V I D E S TA B I L I Z I N G B E N E F I T S T O J O I N T S
               PROVIDE MUSCULAR EFFICIENCY FOR MOBILITY
                AND STRENGTH
               REDUCES REPETITIVE STRESS TO
                J O I N TS , M U S C L E S / TE NDO N S A N D N E U ROVA SC UL A R
                STRUCTURES
               REQUIRES NORMAL MOBILITY OF EXTREMITIES
               EXAMPLE: TIGHT MUSCLES OF THE FRONT HIP
                MUSCLES CAN INCREASE STRESS ON SPINAL
                STRUCTURES
Randy Bauer rbauer@bauerpt.com
www.bauerpt.com
Fitness Takes Preparation
                   Effects of Aging

                      TRAINING THE CORE STABILIZERS
             NEUTRAL SPINE AND POSTURAL CONTROL
             DEVELOP AWARENESS
             DEVELOP MOBILITY OF INFLEXIBLE
              STRUCTURES
             DEVELOP ENDURANCE BEFORE STRENGTH
             CHALLENGE IN VARIETY OF POSTURES AND
              MOVEMENTS
             ESTABLISH FUNCTIONAL CONTROL AND
              SYMMETRY




Randy Bauer rbauer@bauerpt.com
www.bauerpt.com
Core
Stabilizers
 Performed with
    upper and lower
    extremities using a
    SmartBell

 Requires control of
    the abdominal
    stabilizers to prevent
    back extension




Randy Bauer rbauer@bauerpt.com
www.bauerpt.com
Fitness Takes Preparation
                   Effects of Aging

             STAY TUNED FOR ADDITIONAL
              PRESENTATIONS
                 Train Like an Athlete
                 Exercise Program Design
             T O C O N TA C T R A N D Y B A U E R P H Y S I C A L
              THERAPIST
             BWELL@BAUERPT
                      (FB Page)
             E M A I L : R B A U E R @ B A U E R P T. C O M
             W E L L N ESS SU RV E Y




Randy Bauer rbauer@bauerpt.com
www.bauerpt.com

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Wellness Shift: Fitness Takes Preparation

  • 1. The Wellness Shift FITNESS TAKES PREPARATION: FIRST STEPS TO BALANCED CHANGE Randy Bauer practices Physical Therapy in Laguna Hills, CA www.bauerpt.com Bauer Physical Therapy Wellness
  • 2. Fitness Takes Preparation “ L I F E I S A C O N S T A N T V I G I L” SO IS FITNESS-WORK-RELATIONSHIPS… “ O N L Y A C Q U I R E D W I T H M U C H PA T I E N C E A N D GREAT WORK” GANDHI Randy Bauer rbauer@bauerpt.com www.bauerpt.com
  • 3. Fitness Takes Preparation  FIT FOR THE AGES…PREPARE NOW Effects of aging on our pursuit of wellness  Postural effects on fitness  Attention to foundation  TRAIN LIKE AN ATHLETE  Periodization  Goals  Metabolic Boost  Recovery  EXERCISE PROGRAM COMPONENTS  Evaluation and Training  Program Design Randy Bauer rbauer@bauerpt.com
  • 4. Fitness Takes Preparation Effects of Aging EFFECTS OF AGING ON OUR WELL-BEING  LOSS OF MUSCLE MASS  http://jap.physiology.org/content/111/4/1021.full.pdf+html  DECREASED MUSCLE STRENGTH  LIMITED FUNCTIONAL ABILITY  I N C R E A S E O F S E D E N TA R Y L I F E S T Y L E  DECREASED INDEPENDENCE  INCREASED CHRONIC ILLNESS  I N C R E A S E D M O R TA L I T Y Randy Bauer rbauer@bauerpt.com www.bauerpt.com
  • 5. Fitness Takes Preparation Affects of Aging  RESULTS OF DECREASED STRENGTH  Difficulty walking and daily tasks  Up from chair  Up stairs  Up from floor  I N C R E A S E D I N C I D E N C E O F FA L L S  Fractures  CHRONIC ILLNESS AND DISEASE  Diabetes  Obesity  Arthritis  Heart disease Randy Bauer rbauer@bauerpt.com www.bauerpt.com
  • 6. Fitness Takes Preparation Effects of Aging POSTURAL EFFECTS OF AGING  CUMULATIVE TRAUMA  Sustained or repeated postural stress  E FFE C TS ON B ODY S TRUC TURE S  spine, neurovascular, musculoskeletal system  Leads to degenerative changes, compromised neurovascular system, limited mobility and poor posture  I M PA I R S N O R M A L F U N C T I O N  Response to work and daily activity  POSTURAL RELIEF TECHNIQUES (PRT)  Fatigue avoidance and postural relief measures  Micro-breaks throughout day  PRT for Upper Back and Neck(see link) Randy Bauer rbauer@bauerpt.com www.bauerpt.com
  • 7. Fitness Takes Preparation Effects of Aging ATTE NTION TO FOUNDATION CORE MUSCULATURE  THE LOWER CORE  Deep stabilizers of the lumbo-pelvic(lower back)  Effects the Belly, Butt and Back  THE UPPER CORE  Scapulo-thoracic(upper back)  Effects the neck, shoulder blades, upper trunk and shoulders  P R O V I D E S TA B I L I Z I N G B E N E F I T S T O J O I N T S  PROVIDE MUSCULAR EFFICIENCY FOR MOBILITY AND STRENGTH  REDUCES REPETITIVE STRESS TO J O I N TS , M U S C L E S / TE NDO N S A N D N E U ROVA SC UL A R STRUCTURES  REQUIRES NORMAL MOBILITY OF EXTREMITIES  EXAMPLE: TIGHT MUSCLES OF THE FRONT HIP MUSCLES CAN INCREASE STRESS ON SPINAL STRUCTURES Randy Bauer rbauer@bauerpt.com www.bauerpt.com
  • 8. Fitness Takes Preparation Effects of Aging TRAINING THE CORE STABILIZERS  NEUTRAL SPINE AND POSTURAL CONTROL  DEVELOP AWARENESS  DEVELOP MOBILITY OF INFLEXIBLE STRUCTURES  DEVELOP ENDURANCE BEFORE STRENGTH  CHALLENGE IN VARIETY OF POSTURES AND MOVEMENTS  ESTABLISH FUNCTIONAL CONTROL AND SYMMETRY Randy Bauer rbauer@bauerpt.com www.bauerpt.com
  • 9. Core Stabilizers  Performed with upper and lower extremities using a SmartBell  Requires control of the abdominal stabilizers to prevent back extension Randy Bauer rbauer@bauerpt.com www.bauerpt.com
  • 10. Fitness Takes Preparation Effects of Aging  STAY TUNED FOR ADDITIONAL PRESENTATIONS  Train Like an Athlete  Exercise Program Design  T O C O N TA C T R A N D Y B A U E R P H Y S I C A L THERAPIST  BWELL@BAUERPT  (FB Page)  E M A I L : R B A U E R @ B A U E R P T. C O M  W E L L N ESS SU RV E Y Randy Bauer rbauer@bauerpt.com www.bauerpt.com