Resistance Training As We Age

Resistance Training As We Age

It seems like all too often we hear on the news about older individuals taking nasty falls causing severe damage and trauma. Falls among the elderly population is the leading cause of injury and fatality in the US. In fact, according to the CDC, one in four individuals aged 65 and older report at least one fall per year. 

Loss of Muscle Mass  

There are a variety of factors that contribute to the increased likelihood of elderly falls such as medication side effects, impaired vision, or chronic diseases such as Parkinson’s Disease or Alzheimer’s. However, one of the main reasons is increased frailty due to loss of muscle mass. The progressive loss of skeletal muscle mass and strength, known as sarcopenia, is strongly correlated with falls as an older adult. Sarcopenia is often due to the slowed regeneration of muscle fibers and the loss of motor neurons with age. 

What is Resistance Training?     

Although the elderly population is at risk for falls due to muscle atrophy, it can be prevented and maintained. Resistance training is a form of exercise that increases muscular strength and endurance. Resistance training causes muscles to contract, creating an increased number of cross-bridges within the muscle fibers. This ultimately leads to muscle cell enlargement, or hypertrophy.  

Benefits for the Older Population 

There are many benefits of resistance training for the aging population. Increasing muscle mass improves the stability of joints and balance, which is key for carrying out activities of daily life such as carrying groceries, walking up the stairs, and standing up from a chair. Increased muscle mass by resistance training can also improve flexibility and joint range of motion. Increased range of motion is important because it allows the muscles to stretch to their full potential. 

This makes simple tasks such as reaching for a glass on the top shelf much easier for older individuals, allowing them to be more independent. Resistance training can also improve the psychological well-being of older adults by increasing serotonin levels in the brain.  

Clearly resistance training is just as important for the elderly population as aerobic training, so how frequently should older adults engage in resistance training? According to the American College of Sports Medicine, lower to moderate intensity resistance training of 65% – 75% of maximum exercise capacity is recommended for adults 65 and older to increase muscle mass. On two to four days per week, three sets of 10 -15 repetitions with lower weight is ideal for older adults to build strength. Resistance training sessions of about 30 minutes per session has been shown to deliver the best results for older adults to increase muscle mass.  

Resistance training is critical for older adults to improve their functional abilities to prevent serious injuries and potentially fatal falls. Don’t know where to start? Ask your stretch therapist for advice. We are all certified personal trainers who have either worked as, or worked with strength coaches, yoga teachers, Pilates teachers, powerlifting instructors, boxing/kickboxing instructors, and bodybuilding coaches. We love the health industry, and are more than happy to help, or at the very least point you in the right direction.  

Written by Megan Davenport. Megan is a Stretch Therapist in our Newton, MA studio. Click here to book a session with her.

Sources: 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4269139/
https://www.germanjournalsportsmedicine.com/archive/archive-2017/issue-7-8/sarcopenia-causes-and-treatments/
https://journals.lww.com/nsca-jscr/fulltext/2019/08000/resistance_training_for_older_adults__position.1.aspx
https://blogs.umass.edu/bodyshop/files/2009/07/resistancetrainingandtheOlderAdult.pdf
The Selflessness and Grace of Motherhood

The Selflessness and Grace of Motherhood


Written by a guy, informed by amazing LYMBR moms.

Whether you are new to motherhood or a veteran, a boy mom, girl mom, or dog mom, this day is entirely for you! 

Motherhood is a full-time job with a varying range of occupations. In one single day you may be a chauffeur, a coach, a nurse, a referee, a therapist, a chef, a maid, a teacher, not to mention you’re on call 24/7. As fulfilling and meaningful as this is, a routine of that caliber can be rigorous no matter who you are or how organized you try to be.

As a man, I have zero expertise to be writing about the trials and tribulations of motherhood. Instead, I like to think that my life has been shaped by the forces of powerful women. My mother, for example, worked extremely hard raising me after my parents’ divorce, working jobs she hated in order to give me a good life. My grandmother fought the oppressive corporate patriarchy in the 60’s and 70’s, and eventually ran HR for huge companies in New York City, helping to prevent that oppression for the next generation of women.  Finally, my stepmother, who could have easily given zero regard to my wellbeing but chose to step up and be a second mother to me; she never missed a game and was there for all the big moments. While I certainly do not and will never have firsthand experience of being a mother, I definitely have experience being raised by stellar role models in motherhood. 

I am also fortunate to work with strong mothers in my LYMBR Community. I spoke to two women Christine and Lisa, both of whom I look up to. Christine is expecting her first child any day now, and Lisa has two awesome kids in their 20’s. I wanted to understand the different mindsets and approaches taken by new mothers and experienced moms. Two moms at different stages of motherhood, with very similar insights into both motherhood and life itself. Here’s what they had to say. 

Christine

1. What are some of the things, physical and mental, that have helped with your pregnancy?

Physically, staying active at least a few times a week throughout pregnancy even if that’s just walking the dog has been so beneficial for me. I went to the chiropractor every week in my first and second trimester which made a huge difference, especially now in the 3rd trimester, because my back pain has gotten better instead of worse. I started a stretch routine in the first trimester and after my LYMBR session (with Conner!). I added [stretching and strengthening] 3x a week, specific to my body. I think that combined w the chiro really helped keep me active and feeling great. Mentally- I actually committed to doing 4 “wellness” activities a month for my mental health. So, they could be anything I wanted and different each month but just something self-care related. So, I’ve gone to sound baths, group meditations, yoga classes and prenatal massages. It’s been a nice reminder to slow down and take care of myself. Almost like a reset.


2. What is the best advice you can give to expecting mothers? 

I wish someone had told me the great side of pregnancy. I’m very fortunate to have had an easy pregnancy, but I spent a good amount of time worried about all of the “what’s to come” from the horror stories I had heard. There’s a lot of “oh just wait until…. The heartburn, the swelling, the nausea, etc. A lot of those things I didn’t experience, and I wish I hadn’t feared what the next week would bring each week. Another piece of advice a good friend gave me in the beginning was find one or two resources/people to get your information from and tune out the rest. This was so helpful!


3. Who was your biggest role model in motherhood?

My mom of course!


4. What is your favorite resource for parenting or motherhood? 

Karrie Locher on Instagram. @karrielocher has so much free and really great info.


Also, Expectingandempowered.com has a pregnancy workout plan that was great, especially in the beginning as I figured out what modifications were best while working out. The founders of the site, Krystle Howald (PT, DPT) and Amy Kiefer (NSCA-CPT) are extremely knowledgeable.


5. What is something that makes you really excited about being a mom? 

Aww so many things!! I just can’t wait to meet her and kiss those baby feet!

Lisa

1. What makes your parenting style different? Who was your motherhood role model? 

While I am clearly my children’s parent, I feel like we also have amazing friendships. I respect who they are individually and try my best to honor that. My mom was incredible as she was a great listener, a calming presence and very approachable. My mom was completely selfless – I wish she had taken more time for herself. She deserved it!

2. Have you imparted some of these lessons to your own children? Have they taken to your teachings? 

I think my kids see me as approachable and easy to talk to. They have definitely seen me take time for myself, which I hope they carry forward when they become parents. Moms are considered heroes for their selflessness, but I think I’m a better mom for not giving away ALL of me. I think they respect the goals I’ve set and conquered. I’ve run marathons, have a great crowd of women that I golf, workout, and hike with, and I have my own business. 

3. What are the biggest motherhood myths and mistakes? What are the biggest wastes of time?   

As I mentioned above, the biggest myth is that moms have to be all things to everyone in their family – we are only human! We need to be happy and satisfied in our own skin to be the best for our children. Balance is key. Being a parent is insanely rewarding and the greatest gift of my life. I feel like I’ve done a pretty decent job because I stayed active and healthy throughout their childhood. Exercise and wellness are both great stress relievers, and parenting comes with mountains of joy and a few hills of stress. 

4. What are your favorite instructional resources on the subject? 

By far I lean on my friends who are mothers the most. We share our troubles and our successes – there is no better group to lean on than those closest to you who know what you are experiencing as a mom. It’s good to have friends who support you and are also honest – sometimes even us moms need a kick in the pants to make some changes that will benefit our parenting. I have been the friend who has encouraged a few mom friends to get out more and take care of themselves. 

5. If you had to train me to be a mother in 12 weeks, with 1 million dollars on the line to get me ready, what would your training program be?   

Wow that’s a tough one. I would say speak to your children in a respectful manner, don’t talk down to them, they’re smarter than you think. Let them make mistakes early so they know what that feels like. While it’s tempting to always let them win at a sport or playing a game, they need to experience the emotions and resolve that come from winning and losing. Set expectations EARLY and stick to them. We went to restaurants throughout the toughest years to bring kids out to dine; birth to 4 yrs. We were sticklers on table manners, staying at the table, appropriate voice levels, etc. It may sound like we were no fun – but we were! (I refused to have kids that flung themselves on the ground and threw tantrums, and they never did.) Another tip is to be honest with them about your own life experiences. A big goal of mine was to create a relationship where my kids could come to me with their problems, especially in those early to mid-teen years. If they see you as a saint who never made mistakes or did anything wrong, you’re the LAST person they’ll come to. 

6. What are your key principles for beginning motherhood? Middle? Future? 

You have to adapt as your child develops their own personality over the years. And it’s important to not have a “one size fits all” parenting style. Every child is different and deserves to be seen as such. Throughout all 3 stages, it’s key to keep an eye on yourself so you can maintain the stamina and joy of motherhood. Stay active doing whatever you enjoy and take time for selfless self-care. Beginning – love everything they do and celebrate all the little achievements that come in those early years. They are tough for sure, but each stage gets better and better, and goes by so fast. Soak in every moment and don’t take it for granted. Middle – get to know your child and nourish their interests. Avoid pushing them towards things that other kids like, you like, or wish you had done. That’s not fair and only sets them up for potential failure. Do, however, encourage them to try things outside their comfort zone. Even as adults, we don’t know until we try, the same goes for kids. It’s good to communicate when you are doing that as a parent so they can see that even you, their hero, tries things that may intimidate us, or we may not be good at. Future – People are always evolving, your kids will too. Be open to watching them grow and don’t label them as one type of person. Who they are at 15 is different from 18, 25, 30, etc. We’re all always growing, grow with them and embrace who they are throughout all of life’s milestones.  

If I learned anything from my conversations with Christine and Lisa it was that there is an inherent selflessness and grace to taking on this job, and no one deserves a day of appreciation and R&R more than the nearly 2 billion moms worldwide. Furthermore, these are great points to not just motherhood, but life itself: Trying to do it all is futile, be selfish with your self-care, and appreciate the little things.

If you’re a mother who needs a day, if you’re a child who wants to show their appreciation, or you’re a significant other who wants to say “thank you,” come in to LYMBR, and give the gift that keeps on giving. 

Written by Conner Fritchley, LYMBR Master Trainer, Darien Stretch Therapist, Son and Soon-to-be son-in-law.

Race Training: Long Runs, Short Runs, Recovery

Race Training: Long Runs, Short Runs, Recovery

There is no better feeling than completing a marathon. All your time and commitment has finally paid off. I had this feeling back in 2019 when I completed my first ever marathon. The emotions I felt were something I will never forget. Ever since that day, I have been chasing that feeling of exhausting accomplishment. Over the next year, I have registered for 2 more marathons. One marathon is on April 30th of 2022. I have since been in marathon training. Wanting to improve my time, I have been studying the benefits of long distance runs versus short distance runs while undergoing my training process.

LONG RUNS

Long distance runs are important for many reasons. You want to improve your endurance and increase your muscle power. During long distance runs, your body recruits fast twitch muscle fibers to help with slow twitch tasks. You want more muscle fibers to get you through the part of the marathon, which is called the “wall”. This is when a runner’s glycogen within the muscles is depleted. So, training your body to get past this point is essential, which is one of the main reasons for completing long distance runs in training. Some of the other physiological and mental benefits of long runs include training the body to use fat as fuel before the carbs are depleted and it improves your mental toughness and builds confidence. The mental benefits are equally as valuable as the physical benefits. Understanding that you can go 18,19, 20 miles is extremely important for physical and mental resiliency, especially when “the wall” is upon you.

SHORT RUNS

Short distance runs are just as important when training for a marathon. Short distance runs are essential for improving your VO2 Max, which is the maximum rate of oxygen consumption during vigorous exercise. Improving this is essential, as it will increase you heart rate overall during the race, making it easier to breathe and increase the amount of energy you have during the race. Other benefits include increasing the response time of the neuromuscular system which increases your time overall.

DON’T SKIP RECOVERY

Recovery is also an extremely important part of marathon training. We spoke in an earlier blog on recovery tips about doing things that you like, versus doing things that like you. Doing things you like would be eating a big greasy sandwich and having a beer after a long run. Doing things that like you are stretching, foam rolling, getting enough sleep and ice baths. LYMBR is happy to be a part of that recovery process for many clients who train during racing season. Limiting injury and increasing mobility, agility, and even overall race time is what we are here to help with. Finding a happy mix between the training and recovery will not only improve your performance and make your runs more enjoyable, but it will also limit injury and help ensure you do not fall victim to over-training from lack of recovery time. 

Check out our Runner’s Package to help you stay committed to your recovery and get the most out of your long and short runs. Enjoy your training!

Written by Christian Vellozzi, LYMBR Darien Stretch Therapist. 
CLICK HERE TO BOOK A SESSION WITH CHRISTIAN.
Recovery Tips For Runners

Recovery Tips For Runners

Things are starting to get exciting if you’re a marathoner, iron man competitor, ultra-racer, spartan racer, or distance runner of any kind. This is the time of year where mileage starts to go up and consequently the creaky knees, ankles, feet, and low backs of many running competitors will start to rear their perennial ugly mugs. As any competitive athlete understands, especially runners, is that in order for optimal results on race day, recovery needs to be equally optimal. Whether that recovery comes in the form of ice baths, topical creams, CBD, — other anti-inflammatory products —- mobility and stretching work, saunas or the other myriad of ways to maintain athleticism, prioritizing recovery is the most important thing for performance.  

As counter intuitive as it sounds, we actually do not grow during our workouts but in periods of rest and recovery. Muscle tissue, connective tissue, our cardiovascular, nervous, and digestive systems among many other things, actually gets put through the ringer through bouts of intense exercise or extended durations of exercise. We’ve covered this before but it’s worth repeating: relaxation is the main mechanism for recovery in the human body. During periods of rest and relaxation is actually where the body can adapt to the stressors and stimuli placed upon it. Your energy stores get replaced, your muscles and systems heal, your body adapts, and you are ready to hit the road or the weight room yet again.  

There are many forms and modalities of recovery, as listed above, so much so that there’s an entire subsection of the fitness industry being built around it (LYMBR being well within the confines of that description). Now, for someone new to distance running or competitive racing, it’s very difficult to figure out what the greatest mode of recovery is going to be. Like exercise itself, it’s good to play around with different things and see what you like, and see what likes you. What I mean by that is this: There are going to be things that you enjoy doing that may give great psychological benefit, but very little physiological benefit. Having a beer or a big greasy sandwich after a long run, for example. While these may make you feel incredible immediately, there will be little to zero long term or short term physiological benefit from doing so. Yes, replenishing glycogen stores post heavy cardio is not a bad thing, and research has pointed to heavy carbohydrate sources such as beer and bread in order to do that. There are reasons I would not choose those as glycogen replenishment vehicles over others, but that is for another article, and I am by no means vilifying beer and sandwiches. Furthermore I am not discounting the psychological benefits of unwinding after a tough week of workouts with a Sam Adams and an Italian combo, to that I am no stranger. However, there will be modes of recovery that you will have little interest in doing when you start. These are modalities with high physiological benefits, these include mobility work, ice baths, foam rolling, decreased screen time, and dietary changes. These, at least initially, are going to be somewhat psychologically taxing and are going to be wholly unappealing when you start. These are, unfortunately, the things that are most necessary for long term recovery, sustainability, physiological maintenance and improvement. As I mentioned above, these are the things that like you, possibly even love you. Although these activities are often uncomfortable and usually the last thing you want to do after a long day, consistency transforms these often grueling habits into ones we cannot imagine living without. It just takes time and concerted effort.  

I have found through years of training and fixing marathoners, iron man competitors, and ultra-runners that the happiest and most impressive athletes are those that exist astutely in between those two modes of recovery and “relaxation” (I put relaxation in quotations because deep foam rolling and ice baths are in no way relaxing or soothing nor will they ever be. You just become desensitized to self-inflicted masochism over time). They train very hard. Their physiological “like you” activities are dialed in as well as their diet, sleep, and stress management. They don’t shy away from foods or beverages like beer or sandwiches but consume in moderation, usually letting completely loose from the diet for one day a week, commonly known as a cheat meal, “Faturday”, diet break, or whatever nomenclature you wish to assign. In essence, they train very hard, but they recover with the same if not greater fortitude and aplomb. I encourage you to follow in the footsteps of these individuals. Training is very hard, as it should be, but it should also be extremely fun and rewarding. Unless you’re a David Goggins style figure who enjoys and subscribes to the military ideology of “embrace the suck”, you need to let your foot off the gas and enjoy the times between the struggle. There is nothing wrong with going balls to the wall and approaching training, diet, and recovery with a very rigid and militaristic approach. However, most individuals that do that experience high levels of burnout that usually come in the form of injury, illness, or loss of interest altogether. Adherence is the most important factor when it comes to diet and exercise. Oftentimes I’ll be asked by friends or family “what’s the best diet” or more commonly “what’s the best form of exercise for me?”. While I have my prejudices about certain kinds of exercise/diets, and believe almost all people should do some form of weightlifting, my answer is almost always “the one you’re going to stick to and enjoy.” Life’s too short to eat kale and back squat if you hate both of those things.  

I hope this helps outline the importance of recovery and to further highlight the direct correlation between an optimal recovery routine and optimizing performance. This is especially true for competitive runners and athletes breaking through a higher respiratory threshold. For those who want to start prioritizing their recovery but don’t have access to things like foam rollers, ice baths, saunas, or what have you, I will leave you with these little cheats to assist you in starting your recovery journey.  

  1. Sleep is your best friend: It doesn’t matter if you have the best diet, training, and recovery tools at your disposal. If your sleep is suboptimal, performance will follow. Sleep does a lot, all of which I will cover in a later blog, but for now just understand that quality and quantity of sleep are just as important as diet and exercise in regards to sports performance.  
  1. Diet is your other best friend: You’ve probably heard the saying “You can’t outrun a terrible diet.” As much as I hate very general platitudes, this one is 100% true. Some people cite Usain Bolt eating chicken McNuggets and french fries after his races and wonder if diet is really as important as we think. First of all, most of us should not be comparing ourselves to Usain Bolt. Second of all, yes, diet is extremely. In the most distilled and simplistic explanation, food is fuel and fuel is what makes you go. Furthermore, there’s probably a reason we saw him eating that stuff after his races and not before. Remember the beer and sandwich example.  
  1. Cold showers, the lazy/ economical ice baths: If you don’t have access to an ice bath, or you’re like me and live in an apartment without a colossal freezer chest then turning your water temperature down for the last few minutes during your shower is a great way to start introducing cold therapy as a means of recovery. Again, without going into too much detail, Ice baths are fantastic for metabolic waste removal and generally make people feel much better once they’re out. 
  1. Active, repetition based stretching is just as good if not better than foam rolling at releasing and improving tissue function: This is not to discount foam rolling as a means of recovery. However, those without foam rollers can still active repetition based stretching to assist with release, waste removal, blood flow, tissue restoration, and unlike foam rolling has innumerable central and autonomic nervous system benefits.  

Written by Conner Fritchley, LYMBR Academy Trainer and Darien Therapist.
CLICK HERE TO BOOK A SESSION WITH CONNER.

Use Resistance Bands for Flexibility, Mobility and Strength

Use Resistance Bands for Flexibility, Mobility and Strength

Incorporating resistance bands into your exercise routine is a great way to improve longevity and joint health in your fitness journey. You might be thinking, “how can a piece of rubber make that much of an impact on my well-being?” Resistance bands are an extremely helpful and convenient tool that can help you with flexibility, mobility, and strength. 

FLEXIBILITY & MOBILITY

People often use the words flexibility and mobility interchangeably, but they are not the same. What is flexibility? Flexibility is the ability of a muscle or muscle group to be lengthened passively. What is mobility? Mobility is the ability of the joint to be controlled through a range of motion. Let’s look at some examples. When you grab one of your fingers and pull it backward, that demonstrates its flexibility. When you move that finger backward without assistance, that demonstrates your finger’s mobility.  

Some benefits that resistance bands have on stretching are that they allow for a deeper stretch, they allow you to get into positions that are harder to do on your own, and they allow you to decide your own tension. Resistance bands permit you to target areas that are just not possible with bodyweight stretching. LYMBR On Demand has some great stretches that you can use with a resistance band or a stretching strap that will increase your flexibility and mobility.

STRENGTH

Though you may have an idea of what strength is, do you actually know the definition of strength? Strength is the ability to exert force. Yes, resistance bands can improve your strength! Since resistance bands come with various levels of resistance, you can choose which challenges you appropriately. As you progress, you can work on making improvements with heavier bands. When you have reached the ability to work with the heaviest band available, you can stack them to achieve extra resistance.  

Moreover, resistance bands allow for the same amount of muscle activation as weightlifting but a lower chance of injury. The bands for less force on the joints, which means the muscles can be stimulated more. This is great for the injured or older population as well as those who experience joint pain.    

An added benefit is that stabilization is required with many exercises when using resistance bands. Therefore, your ability to stabilize your body will increase. Core activation for balance is very important in many of the exercises. The capacity to control your core through the full range of motion of a movement permits more muscle strength and stimulation.  

CONVENIENCE

Resistance bands are very inexpensive compared to buying multiple sets of weights and different workout equipment. They take up little space and are lightweight (especially mini loop bands) which make them great for travel! Sometimes it can be hard to find a gym while travelling. You can stuff them in your suitcase or backpack and you’ll have everything you need for a full-body workout. 

Resistance bands can improve your mobility and flexibility by allowing you to reach a greater range of motion and achieve a deeper stretch. They can increase your strength in a much safer way than weightlifting due to less force on the joints. So, what are you waiting for? Go get some resistance bands!

Written by Cory Sanon, Stretch Therapist at LYMBR Newton.

Sources:
ssphysio.com.au/mobility-vs-flexibility
setforset.com/blogs/news/6-resistance-band-stretching-and-mobility-exercises
prosourcefit.com/blogs/news/9-reasons-to-use-resistance-bands-for-working-out
Photo Credit: Getty Images/GQ Magazine