Fitness takes Preparation. The effects of aging on our Wellness has implications for our health, fitness and functional ability. The results can impact muscle mass and strength, limit physical capacity to work and leads to a sedentary lifestyle. The result is greater dependence on our loved ones, and untimely death. Get started now on becoming Fit for the Aging Process. Train and Prepare for this process we call Aging. Get Strong, Improve Your Posture, Train like an Athlete. You can slow the effects of Aging:Diabetes, Obesity, Low Back and Neck Degeneration, Heart Disease, and the consequences these have on Your Loved Ones.
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