The document discusses the importance of exercise for both physical and mental health. It notes that mental functions have a physical basis in the brain. It then describes the different types of muscles in the body and how they are controlled. It emphasizes that regular exercise of postural muscles through activities like resistance training and walking can improve balance, strength, and proprioception. Maintaining good posture and avoiding prolonged sitting are also recommended for health.
2. PEOPLE CONTINUE TO SEE MENTAL &
PHYSICAL AS SEPARATE FUNCTIONS WHEN,
IN FACT, MENTAL FUNCTIONS (E.G.,
MEMORY) ARE PHYSICAL, AS WELL.
AMERICAN PSYCHIATRIC ASSOCIATION, 1994
3. Skeletal muscle (Postural Phasic) =
provides movement and balance
Smooth muscles = Blood vessels.
Respiratory, Gi tract
autonomic control
Cardiac Muscles = heart
4. Smooth Muscles autonomic controlled
Sympathetic (Fight/Flight) Increase or Decrease tone
Parasympathetic (Rest/Digest/Repair) Increase or Decrease tone
8. Autonomic Nervous system
PNS (Rest Digest Repair) =
Stimulates immune system, repairs
tissue
Increases: blood supply to gut, and
all repair mechanisms
_____________________________
SNS (Fight or Flight) =
Keeps you alive under stress
Increases: Heart rate, blood
pressure, blood sugar, LDL
cholesterol, stress hormones
Decreases: blood supply to the gut,
immune system function
10. Osteoporosis 1992 Rome Italy meeting for definition
of osteoporosis World Health Organization
how to diagnose and measure osteoporosis
Doctors and researchers didn't even have a
shared view of how osteoporosis should be
defined.
After 30 years old bone loss is normal so
what is normal what is pathological
On a gage they just drew a line on the graph
Osteopenia was invented for researchers to
use never was intended for a disease
category
Osteopenia natural thinning of the bone
11. "MY LEG JUST SNAPPED"
"low impact" or "no impact" fractures occurring in women taking
Fosamax long term
•feeling the bone break before they hit the floor.
•“I slipped and fell, but I really felt the bone snap before I went down It
was like the bone broke and that is actually what caused me to fall.“
•A woman who was wading in water who was struck at thigh level by
the wake of a small boat, causing the bone to snap.
12. Fosamax
The long-term use of osteoporosis drugs known as
bisphosphonates can actually weaken bones by impairing
their ability to heal, leading to fractures, according to a
study ….from New York-Presbyterian Hospital/Weill
Cornell Medical Center
From RXLIST.COM
The efficacy of FOSAMAX has been
established in studies of two years' duration.
The greatest increase in bone mineral density
occurred in the first year with maintenance or
smaller gains during the second year.
Efficacy of FOSAMAX beyond two years
has not been studied.
13. Workout Order for optimal glucose
Resistance training = 1st
glucose for muscle repair
Glycogen is broken to glucose.
This is used to generate ATP
The muscle works and requires energy
in the form of ATP
Aerobic 2nd
= 30 min : wind sprints,
bike increase / decrease resistance
14. Nutrition:
Before: small meals throughout the day (green
drink before workout)
During: water / coconut water
After: plant based protein drink (NOT SOY)
15. Muscle Tone Increased
Muscles Do NOT Move the Bones
the Nerves Control the Muscles
Massage or Not
Stretch or Not
Why is the Muscle Tight
1. Check Posture (to know to stretch or not)
2. Review activity
16. Exercise the Skeletal Muscles
Concentric = going towards you
Eccentric = going away from you
17. Standard:
3 Sets 10-20 reps
Problem = momentum is used
New Slow Heavy:
1 Set 10-15 sec concentric
10-15 sec eccentric
To fatigue
Breathing Vital
27. • Office workers are at high risk for
nerve compression.
• Carpal Tunnel Syndrome,
Headaches, and Migraines are all
Cervogenic (from the Neck!!)
• In fact, this category of afflictions is
a huge burden to both businesses &
individuals.
34. 14% reduction in Scoliosis in 90 days in a Patient 68 Y.O.
Before After
35. Take Action Today
A complete Health Check-up is $275.00
Summer Special $20
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Procrastination is the Thief of Health!!
36. www.youtube.com
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