Fitness: Various “Home” & “Backyard” Exercises

Creative Ways to Exercise at Home! – YouTube

Household Chores

16 Ways to Lose Weight Doing Chores Charlotte Andersen shape.com
“..Do double duty with this multitasker’s dream workout!..”

How To Workout and Clean Your House – YouTube

The Housework Workout – YouTube

-Yard work

Fitness: Outdoor Yard Work-Tilling Garden w/HealthFitnesslifeGuy

Weed Pulling Workout (Yard Work Time Lapse … – YouTube

Back yard work out – YouTube

-Winter Shoveling

Fitness: Winter Outdoors-Shoveling w/HealthFitnessLifeGuy

https://www.instagram.com/p/BsBqJR7lIFr/

Sal: I decided to share some of my personal shoveling tips after watching some tips shared at the local news station..

Shoveling heavy snow strains body, heart
Author: Gordon Severson
Published: 5:54 PM CST December 27, 2018
Updated: 5:54 PM CST December 27, 2018 kare11.com
“..Recent studies have shown the higher the snow totals the greater the risk for heart attack and when the snow is wet and heavy like it is for many in the Twin Cities this week, there’s an even greater risk.

..

First, the act of shoveling requires a significant amount of work on your arms, which most Americans aren’t used to working out….

“Usually people are walking, running or biking, using their legs. It’s more rare for people to exercise with their arms and it puts a relatively high amount of work on a relatively weak set of muscles,” Dr. Bart says.


The chilly air in winter also plays a role. Doctors say it causes your blood to thicken and narrows the blood vessels in your heart.

..

“You should listen to your body and if you have unusual shortness of breath or a pressure or tightness in your chest you should back off and seek medical attention.”


Doctors say right when you wake up is the worst time to shovel snow, because your body hasn’t had time to adjust and prepare itself for strenuous activity.

Dr. Bart encourages patients to give their bodies at least 30 minutes to wake up and to eat breakfast before shoveling snow.

“If you have previous heart or lung problems you might want to think about asking a neighbor for help or having someone else shovel your snow.”

Sal:…cont…Before shoveling, I try to get some “energy”, so I treat shoveling as a workout. I do some stretching and warming-up (usually my regular morning routine of “sit-ups” and “push-ups” to get the blood flowing throughout the body). I then eat to get that “natural sugar” (see Health: Alternatives to “processed” sugar for your “sweet tooth”? goodnewshealthandfitness.wordpress.com) high (e.g. peanut butter jelly sandwhich or a fruit high in sugar). No matter how cold it is, I dress enough (light winter jacket) to not get sweaty as shoveling will warm me up. I do various phases . For example , yesterday, I shoveled the first priority area of my front yard sidewalk to get the mail person to deliver mail and clear the sidewalk to the street . Depending how much snow and weight, I would take a break. Yesterday afternoon, I took 1 hour and a half to shovel 9-12″ of snow in my front yard sidewalk and back. It was so much snow, I just did a width big enough just to walk through.

After my first phase, I treated it as a workout, so I had some “post-workout” (Health & Fitness: How to Gain “Healthy” Muscle Weight? goodnewshealthandfitness.wordpress.com) snacks (e.g. protein). This not only build your muscles, but also gives you more energy for more shoveling.

The second phase, I roof shoveled both my house and garage. With more possible snow coming in this early part of winter. I don’t want my roof to collapse due to “heavy snow”, so better to shovel it while it’s lite and fresh! I also did my driveway to my portable garage (from 6ish-7ish). I want to do this part just so I have a place to park my car “inside” with the up-coming cold temperatures.

It’s a “race against time” as the wet snow might freeze and get harder to shovel. Fortunately, this didn’t happen with this particular “snow fall”. After the 2nd phase, I went back inside my house to take a break (e.g. snack-fired apples with cinnamon in olive oil, cottage cheese , etc..).

The third phase,I shoveled the driveway to my main garage late in the evening (8ish-9ish ). It was actually pretty peaceful at night and I would take a break and admire the beautiful stars. It’s important to take breaks when it comes to shoveling this large amount of snow.

It was late and didn’t want to do more shoveling that’s not needed even though the snow might freeze and become harder the next day. I got dinner and ate a high (see Health: When is “too much” Protein in your diet “too much”? goodnewshealthandfitness.wordpress.com) protein meal (veggie burger). Before going to bed, I usually have a fish oil supplement, which is great to reduce inflammation (see Health: Tips to “fight” Inflammation goodnewshealthandfitness.wordpress.com) or reduce any soreness after intense shoveling!

My last phase was this morning after my overnight (sleep shift) job. I went to do the “final touches” (e.g. widening the paths or clearing the whole sidewalk of my front and back yard.) I had enough energy to shovel even the grassy area in my front yard to dig-up my “solar string ” Christmas/holiday lights. 🙂 Again, I did my pre-workout (small peanut-butter and jelly “soft wrap” as a small breakfast- How to “naturally boost” your energy? goodnewshealthandfitness.wordpress.com) and post-workout snacks! This time, I had some protein pancakes after my last phase of shoveling as a treat! 🙂

Snow Shoveling Exercises

Shovel Snow Like an Athlete! By: Dr Caitlin Davidson yogathletix.com
“..1. Warm up first: Take 10 minutes to get blood pumping to your major muscle groups to prepare them for working in the cold, and to prepare your heart and blood vessels for the strenuous cardiovascular workout ahead. Jumping jacks, squats, spider-man lunges, push ups… imagine you’re warming up for GETnFIT. This is an incredibly important step because many people not only injure themselves, but even die of heart attacks while shoveling snow every year. Share this tip with snow shovelers in your life!..”

Snow Shovel Fitness: 1 2 3 Go! Squat Press + Throw the … – YouTube

Safe Snow Removal for Seniors: Find Help, or Follow Best-Practices Published: Feb 25, 2014 comfortkeepers.com
“..Snow shoveling

Even for those who exercise regularly, shoveling snow is rigorous, physical work. According to the American Academy of Orthopaedic Surgeons, shoveling is considered an intense activity that raises one’s blood pressure and heart rate. Here are some tips for seniors – and others – for shoveling safely:

Dress appropriately. Wearing layers will allow for adjustment to the temperature outside. Be sure to dress warmly enough and cover the head, face and hands when outside for prolonged periods of time.
Pick the right waterproof boots. Protect feet from the cold and keep them dry with waterproof boots. Non-skid boots help guard against falls on slick snow or hidden ice.
Pick a small shovel. Depending on how wet the snow is – a shovel full of snow can weigh up to 15 pounds! Selecting a smaller shovel means lighter loads of snow, which can help prevent injury to the body by creating less strain.
Stay hydrated. Water plays an important role when people exercise in the summer or winter. Having a water bottle handy just inside the garage and taking a few sips after every 15 minutes of shoveling snow will help guard against dehydration.
Shovel frequently. If a big storm is forecasted, go outside and shovel every time the snowfall is about 2 inches. This will help lessen the load and make snow shoveling more manageable.
Set a time limit. Shoveling snow is a hard work, so take a break after 20 – 30 minutes of shoveling and resume after having rested.
Lift with the legs, not the back. The legs have very strong muscle groups so make sure the legs carry the brunt of the lifting. Bend and straighten the knees when shoveling and make sure the back is not bending.
Push the snow. It’s easier to push the shovel full of snow instead of lifting and throwing the snow.
Separate the hands on the shovel. Creating space between your hands can increase leverage on the shovel to make it easier.
Avoid caffeine and nicotine before shoveling. Caffeine and nicotine act as stimulants to our bodies by increasing the heart rate and constricting blood vessels, which puts more strain on the heart.
Never shovel alone. Let a spouse or neighbor know you will be shoveling. That way, if a person does get into trouble someone will be looking out and can call for help quickly.
..”

Homebody Workouts

5 Best Home Workout Tips (APPLY TO ALL HOME … – YouTube

Extreme At HOME Stairs Workout – YouTube

WallDrill – YouTube

-Simple Household Items

Creative Kitchen Pot Workout to Do at Home – YouTube

30 MIN Full Body Chair Workout w/KarinaEM- Total Body Creative …

-Warm ups

5-Minute Warm Up for At-Home Workouts – YouTube

Warm up for HOME workout! – YouTube

Perfect Warm Up before your workout – YouTube

-Balancing
*see Fitness: How “Balanced” are you?goodnewshealthandfitness.wordpress.com

Balance Exercises – 10 Minute Home Workout to Improve … – YouTube

Home Vestibular Exercises – YouTube

Balance and stretching exercises from home – YouTube
https://www.youtube.com/watch?v=SVh_6L4KUYo
*see Fitness: Various kinds of Stretches goodnewshealthandfitness.wordpress.com

7 Balance Exercises for Seniors-Fall Prevention by … – YouTube

*see Fitness: Exercise tips for Seniors goodnewshealthandfitness.wordpress.com

-No Equipment

=>Ab Workouts
*see Fitness: Morning Routine-Different types of Sit-Ups-Crunches goodnewshealthandfitness.wordpress.com

10 Min Abs Workout — At Home Abdominal and Oblique … – YouTube

30 MINUTE CORE AT HOME WORKOUT – NO EQUIPMENT – YouTube

Home AB Workout – Effective Exercises & Routines – YouTube

=> Lower Body

Best HOME Leg Workout – NO Equipment Needed … – YouTube

=>Cardio

32 Minute Home Cardio Workout with No Equipment – Calorie – YouTube

10-Minute No-Equipment Home Workout, Full Body … – YouTube

-Equipment

=>Make it your own

How To Build A Pull Up Bar, (Outside) !! – YouTube

=>Standard Equipment

The 25 Best Home Workout Equipment of 2019 – Family Living Today familylivingtoday.com
“…One of the best things you can do for your body is to exercise with gym equipment. … To help you find the best home workout equipment, we’ve curated a list of 25 …. Plus, despite its numerous features, it folds for easy storage…”

Best 19 Small Exercise Equipment for Home By James November 19, 2018
fitbodybuzz.com

-Bench

No-Equipment Bench Workout–Quick & Easy At-Home … – YouTube

Simple Equipments

-Airex Pads

AIREX Fitline Exercise Mats – Entry Level Model for Daily Use – YouTube

-Bosu Balls

Full-body BOSU Ball Home Workout – YouTube

-Dumbbells
*see Fitness: Upper Body Workouts-Arms, Biceps, etc… goodnewshealthandfitness.wordpress.com

Home Workout Routine – Top 8 Dumbbell Exercises – YouTube

12 Minute Home Full Body Workout Using Only Dumbbells … – YouTube

15 Min Full Body Dumbbell Workout at Home for Women … – YouTube

=>Alternatives

What to use instead of dumbbells in home workouts – tips – YouTube

-Medicine Balls

Medicine Ball Home Workout, Medicine Ball Ideas … – YouTube

Medicine Ball core exercise that you can do from home – YouTube

Medicine Ball Dance Workout -Keaira LaShae – YouTube

-Resistance Bands
*see Fitness: Various Resistance Training Exercises goodnewshealthandfitness.wordpress.com

Home Workout using Resistance Bands – YouTube

-Stability Balls

Total Body Stability Ball & dumbbell Home Workout – YouTube

-Stepper

20 Minute Steps Workout Routine for Beginners – Stepper … – YouTube

How to Make Steps – YouTube

-Misc

Fitness at Home – Sandbag, Medicine Ball, or Dumbbell … – YouTube

How to Make your Own Home Gym

->Bedroom


How to Setup Awesome Home Gym in BEDROOM – YouTube

Lower Body Workouts

The Best Home Leg Workout Ever! No More Skinny Legs! – YouTube

45 Min Butt and Legs Workout for Women & Men – Home … – YouTube

Regular Workouts

Thoughts, suggestions, stories, etc..?

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Fitness: Physiology of Exercise

Human Anatomy Systems

*see Medical: Human Anatomy Overall goodnewshealthandfitness.wordpress.com

Exercise Physiology Basics nursinglink.monster.com
“..The changes that occur to the cardiovascular system during exercise all have a common function: they allow the body to meet the increasing needs demanded from an increased workload on the body. Many components of the cardiovascular system work in tandem with one another to achieve this goal. Like a fine tuned machine, the components of the cardiovascular system are orchestrated by local mechanisms, as well as by the neural and endocrine systems, to supply the increase in demand. The role of the nervous and endocrine systems will be discussed in a later topic. To better understand the contribution of every mechanism, we will need to take a quick look at each in greater detail. The following physiologic factors perform a unique contribution to the overall goal of homeostasis. These will include:..”

What Happens to your Heart when you Exercise – The Human Body – A User’s Guide
https://youtu.be/O8ttt3M8qZM
*see Medical: How the Heart Functions? goodnewshealthandfitness.wordpress.com
& *see Fitness: Various Cardio Workouts goodnewshealthandfitness.wordpress.com

Physiological Responses and Adaptations ptdirect.com
acute merriam-webster.com
“..characterized by sharpness or severity

acute pain

(2) :having a sudden onset, sharp rise, and short course

acute disease

(3) :being, providing, or requiring short-term medical care (as for serious illness or traumatic injury)

acute hospitals

an acute patient

b :lasting a short time

acute experiments

..
chronic merriam-webster.com
“..Definition of chronic
1 a :continuing or occurring again and again for a long time

chronic indigestion

chronic experiments

b :suffering from a chronic disease

the special needs of chronic patients

2 a :always present or encountered; especially :constantly vexing, weakening, or troubling

chronic petty warfare

chronic meddling in one another’s domestic affairs —Amatzia Baram

b :being such habitually

a chronic grumbler

..

*see Fitness: Kinesiology-Kinematic Exercise Types goodnewshealthandfitness.wordpress.com

Sweating

Sweat Is Cool humankinetics.com
“..Sweating does for humans what panting does for dogs, but sweating does it better. Sweating is an effective way to stay safely cool in hot environments. That simple fact explains why humans are better than most animals at being physically active in the heat for prolonged periods. Animals that do not sweat cannot pant fast enough to keep up with the heat production of exercise. In humans, when body temperature increases slightly above normal resting temperature (98.6 ℉, or 37 ℃), the hypothalamus in the brain senses the increase in temperature and signals the sympathetic nervous system to dilate blood vessels in the skin and activate sweat glands. (See figure 10.3.)..”

Why do we sweat.mp4

The Science of Sweat By Tim Newcomb Dec 7, 2016 popularmechanics.com
From nerves to exercise, this is sweat’s cool factor.
“..When your body starts to heat up, whether it’s because of exercise, work, or outside temperature, your brain reacts by releasing sweat from the more than 2.5 million eccrine glands spread out across nearly all of your body, pouring liquid through pores to lower your body temperature. But when sweat simply drips off you and hits the floor, it can’t lower your body temperature. To reap the cooling effect of sweat, though, that salty liquid must evaporate off the skin and turn into a gas, says William Byrnes, a sweat expert at the University of Colorado…”

Sweat isn’t triggered by heart rate or movement, but by receptors in the hypothalamus area of the brain. Individuals living in hot and humid environments will adapt to the weather, just as people aerobically trained will sweat more and sooner. The body welcomes “adaptions that help us with heat regulation,” Byrnes explains.

Because the stink of sweat doesn’t come from the odorless, colorless liquid the body produces in an effort to cool the skin, but rather from contact with bacteria present on the body, we have to combat it from all angles. With this bacteria concentrated in the armpit, applying a powerful deodorant to that specific area, instead of rubbing it all over, proves the most effective way to combat B.O…”

-Hydration


*see Health: What’s the “best” quality drinking water? goodnewshealthandfitness.wordpress.com

Healthy Hydration American Council on Exercise by American Council on Exercise on January 29, 2009 acefitness.org
“..Hydration Hints
•Drink 17 to 20 ounces of water two hours before the start of exercise.
•Drink 7 to 10 ounces of fluid every 10 to 20 minutes during exercise.
•Drink 16 to 24 ounces of fluid for every pound of body weight lost after exercise.
..”

Exercise – Thermoregulation: HEAT TRANSFER FROM … – YouTube

Thermoregulation During Exercise

-Fitness Gear

SWEAT SPOTS: Exercise clothing TIPS for those who SWEAT a lot!

“Published on Oct 7, 2011

**HEY, SUBSCRIBE & RATE THIS!** Just a few tips on what I have found to work me (being that I am someone who sweats profusely during exercise), in terms of clothing material to purchase (stay away from 100% cotton, however nylon & spandex work great!).

Wicking fabric is a must, just be sure to check the labels of the workout gear you’re thinking of purchasing. Just because it is sold as fitness gear, does not mean that it will provide the wicking effect you need if you tend to sweat a lot!
If you have a brand you recommend, please do share!”

*see Tips for Energy during “Hot” Summer Activities goodnewshealthandfitness.wordpress.com

10 Fitness Fabrics, Explained Karla Bruning shape.com
Your workout clothes do more than make you look good: wearing the right material can also increase the efficiency of your sweat sesh
“…Bamboo pulp yields a natural fabric that’s light, breathable, and moisture-wicking—it also protects your skin from ultraviolet rays. “It feels insanely soft, repels odors, regulates your temperature, and is UPF 50+,” says Tasc Performance designer, Sarah Chase. Tasc Performance and other brands blend chemical-free bamboo with organic cotton, wool, and spandex to make workout clothes l..

…A recent Belgian study found that it gives off less post-workout stench than polyester because synthetic fabrics allow stink-causing bacteria to thrive. But don’t head to spin class in a cotton tee just yet. Cotton absorbs moisture, potentially making you feel like a dishrag during a hard-charging workout. Still, for yoga, weight training, or other low-sweat activities, go with clothes made from cotton blends”..

Famously used to make women’s stockings, the synthetic fabric is soft as silk, mildew resistant, and dries quickly. It’s also breathable and wicks sweat from your skin to the fabric’s surface, where it can evaporate.You’ll find nylon in all kinds of sportswear, ..

Polyester’s main drawback: the stink factor. Synthetic material can foster bacteria growth, and it also doesn’t dry quite as quickly as polypropylene or nylon….

But unlike polyester, this synthetic material is totally water-resistant, says Lauren Hallworth, product line manager for Brooks Running apparel. “Even if you’re sweaty after a run and the outside of the shirt is wet, what’s touching you is completely dry,” says Hallworth. “It’s great as a base layer.” Polypropylene forces moisture to pass through its fibers, expelling it to the fabric’s surface where it can evaporate. ..

=>Cold Weather

WOMEN:
The Best Cold-Weather Workout Gear By Caitlin Carlson December 2, 2015 womenshealthmag.com
The perfectly crisp fall days are almost behind us. Gear up for outdoor winter workouts with these 10 essentials
“..
Adidas Techfit ClimaWarm+ Tights

The fabric of these tights is woven just tightly enough to block cold air while still allowing sweat to escape. Mesh vents behind the knees are a sign that these budget-friendly tights are on par with premium options…

Moving Comfort Sprint Insulated Vest

Keeping your core warm is key to regulating your body temperature in cold conditions. This quilted vest does just that—without restricting your movement. The side panels are made of a lightweight material so you don’t feel like the Michelin Man…”

MEN:
10 Winter Running Essentials by Jeff Laboon mensfitness.com
All the running gear to keep you warm and dry on your winter runs—”Baby, it’s cold outside,” won’t stand as an excuse not to go.

‘…
Mid Layer

The Adidas Sequencials Half-Zip Long Sleeve Tee doesn’t just offer a mock turtleneck to protect your neck and trap body heat from escaping. Made with a spandex-type blend, its material allows for full range of motion while also keeping you cool and dry between your base and jacket. What’s more: The zipper and mesh side panels allow for extra ventilation without sacrificing body heat. Get it in grey or “infrared,” an orangish color that will shine bright on the darkest of runs. ($60, adidas.com)
..”

Leggings

Though they may not leave much to the imagination, a pair of tights must be in your running wardrobe. Period. Because just like the upper body, you want a compression layer touching the skin that can easily wick away sweat. Under Armour’s ColdGear Action Leggings are a modest set of tights made from nylon, polyester, and elastane, and paired with some synthetic underwear, they’ll keep you cool and dry. Trust us, if there’s one part of the body you want to keep comfortable on a freezing run, it’s your, lower body. Your girlfriend/wife will thank you. ($50, underarmour.com)

Wool Socks

Running in the right sock (or wrong sock) can make all the difference in your winter workout. You want a moisture-wicking sock that’s thick and warm enough to prevent frostbitten toes, but that isn’t too bulky to cram into your shoe. The Smartwool PhD Toe Sock Mini controls the temperature in your feet and blocks the bacteria that make them reek. Its individual toes are intended to prevent blisters, and even though they’re partially made of merino wool, these socks won’t itch—promise. They cover the balls of your feet to ensure there isn’t a slit …”
Suggested Online Shopping Sites:
Steep & Cheap.comsteepandcheap.com

Shoes

Are You Wearing the Right Shoes For Your Workout? by Amber Long on October 27, 2015 acefitness.org
“..If you participate in a specific sport or activity more than two times per week, the American Podiatric Medical Association (APMA) recommends wearing a sport-specific shoe. This means you might need different shoes for different activities. Here are some recommendations on shoes for popular fitness modes…

For those who do not log miles, replace shoes every six months if you work out most days, or every year if you exercise a couple of times per week. You can extend the life of your fitness shoes by using them only when you exercise. Purchase a casual pair of sneakers to jet around town. This will prevent wear and tear from standing or walking and allow you to look forward to lacing up for exercise.”

Proper Fit Explained: You Don’t Have a Shoe Size; You Have a Foot Size 12 November 2011 naturalrunningcenter.com
“..A proper fit accounts for the natural expansion of the foot upon ground contact. Excess waste is eliminated, along with everything that inhibits your foot’s natural motion. So your foot is free to move and work the way nature intended it to; the way of its own barefoot motion. Call it toe wiggle freedom.

Yet, with sizing, most get it wrong

First, abandon the notion that you have a shoe size. Instead you have a foot size. Shoes are made all over the world and apply different shapes and standards. If you measure your foot seated with a traditional measuring device like a Brannock Device and base your size on that you will likely be off by 1-2 sizes when applied to a running or hiking shoe. One shoe size is only 1/3 an inch.

Here’s why most sizes are too small:

When a load is applied to a foot by running or with a pack weight your foot will spread in length by up to half an inch

You need at least an 1/8 inch or more space on heel and toe for any sock.

You want 1/3 to 1/2 an inch in front of your big toe to allow room for loading and splay

Your foot will splay 15 percent in width under load.

Your foot is widest at the toes and unfortunately most shoes are not shaped this way.

Tips on sizing.

At Two Rivers Treads, we never had a customer return shoes because they too were too big.

Do not assume you are the same size as a previous shoe.

Take your time and try several shoes on, preferably at the end of the day. Go run in them. Do not try them on sitting…”

How to Find Your Proper Shoe Size – YouTube

8 Winter Cycling Shoes For Seriously Cold Weather By Katelyn Miller on January 12, 2016 bicycletouringpro.com

“..Northwave Fahrenheit Winter Cycling Shoes

For a road bike shoe that keeps feet warm in temperatures down around freezing the Northwave Fahrenheit is a sleek, reliable option. The GTX stands for Gore-tex, a waterproof lining that protects from wind and moisture. The shoe is designed with a speed lace system with additional hook-and-loop closure that adds even more protection from the elements.

northwave artic black winter cycling shoes..”

Shoe Lengths for U.S. & European Shoe Sizes with Sizing Chart healthyfeetstore.com
*see Fitness: Benefits of Biking? goodnewshealthandfitness.wordpress.com

=>Wind Gear

GORE-TEX® and WINDSTOPPER®: What’s the difference? inspiration.goreapparel.com
A Study Program for curious minds and serious athletes
“..Here’s a new term to learn: expanded polytetrafluoroethylene (ePTFE). The GORE-TEX® membrane found in both GORE-TEX® and WINDSTOPPER® is an extremely thin layer of expanded polytetrafluoroethylene (ePTFE). It has over 9 billion pores per square inch–these pores give the GORE-TEX® fabric its amazing characteristics.

What are those characteristics? To sum it up short and sweet: WINDSTOPPER® products are windproof, breathable and WATER RESISTANT, while GORE-TEX® products are windproof, breathable and WATERPROOF. As you can see, the real difference lies in the waterproofness.

As a visual aid, take look at these jackets from our GORE BIKE WEAR® ELEMENT collection to learn more about the characteristics of GORE-TEX® and WINDSTOPPER®:..”

7 Best Waterproof Socks To Keep Your Toes Toasty & Dry — PHOTOS .bustle.com
Dexshell Hytherm Pro Waterproof Socks (Small) walmart.com

-Bad Odor

Foods that make your sweat smell bodyandsoul.com.au
“..
Humans have two types of sweat glands – eccrine glands and apocrine glands.

Eccrine glands control body temperature and are concentrated on our foreheads, underarms, soles and palms. They release sweat with little odour, mostly composed of water, salt and other trace minerals such as calcium and potassium.

Apocrine glands are found mostly around the armpits, lower abdomen and genitals. Their purpose is to excrete wastes (mostly fats and proteins) from the body. Although this sweat also has little odour itself, bacteria on the skin feed on it and produce malodorous waste products such as androstenes and isovaleric acid. The process takes about 20 minutes.

Studies show that women find fresh male sweat reasonably pleasant, but the chemical compounds that result from its breakdown highly unpleasant…”

5 Foods That Can Increase Your Body Odor By Gina Roberts-GreyMoney & Security WriterAugust 12, 2013 nextavenue.org

Broccoli, red meat, junk food and low-carb diets can increase BO. Here’s how you can avoid putting up a stink…

.

7 Foods That Fight Odors Jessica Girdwain Sep 16, 2011 womansday.com
Banish bad breath, offensive body odor and stinky feet the natural way

‘..For Offensive Body Odor:

Citrus Fruits
..”

Stress

The General Adaptation Syndrome: Applications for Sports Training sports-training-adviser.com
“..In the 1930s, Hans Selye first described the General Adaptation Syndrome (GAS) as the predictable way in which the body restores itself to balance, or homeostasis, in response to stress. … Around the same time exercise physiologists began exploring adaptations taking place due to different forms of training stresses…

The General Adaptation Syndrome has three distinct stages:

The Alarm Stage, or alarm reaction stage, is the initial response when stress is first recognized. This fight or flight response is a very quick hormonal response that served to help animals survive in the face of danger since ancient times.

We might respond to narrowly missing a serious car accident in the same way. Our bodies immediately release hormones, including cortisol, adrenaline and noradrenaline to provide instant energy. Adrenaline immediately raises the blood pressure and heart rate. When the stress is removed, the body returns to normal state of homeostasis.

The Resistance Stage, or adaptation stage, occurs if the stress continues or recurs for a period of time. In this stage, the body makes adjustments in its structures or enzyme levels to give it added protection against this specific type of stress. Rest must occur in order for recovery and rebuilding to take place.

The type of training the athlete performs determines the type of protein synthesized during recovery. This is the reason for “specificity” of the adaptive response to training. A speed training session will mobilize the energy, building projects and immune responses in the cells and tissues involved in producing speed. The stimulation of these reserves during a speed training session will dictate the type of structural changes during recovery to make the cell stronger for the next speed training session.

Mobilization of the immune system strengthens the defense capacity of the body and stimulates the repair process by dismantling and rebuilding damaged cells. The immune system plays a critical role in the outcome of the response to training.

The Exhaustion Stage occurs when long-term stress is not removed. At this point the athlete becomes fatigued and irritable. The body runs out of reserve energy and stress takes its toll on the athlete’s mental, physical, and emotional abilities. When excessive long-term stress persists, as in the case of overtraining, the athlete is unable to function and is forced to take time for recovery….”

general adaptation syndrome model

*see Medical: Endocrine System goodnewshealthandfitness.wordpress.com

Fuel Sources
*see Health: Nutrition-Foods to Know About goodnewshealthandfitness.wordpress.com

The Body’s Fuel Sources humankinetics.com
This is an excerpt from Endurance Sports Nutrition, Third Edition by Suzanne Girard Eberle.

The Body’s Fuel Sources

This is an excerpt from Endurance Sports Nutrition, Third Edition by Suzanne Girard Eberle.

The Body’s Fuel Sources

Our ability to run, bicycle, ski, swim, and row hinges on the capacity of the body to extract energy from ingested food. As potential fuel sources, the carbohydrate, fat, and protein in the foods that you eat follow different metabolic paths in the body, but they all ultimately yield water, carbon dioxide, and a chemical energy called adenosine triphosphate (ATP). Think of ATP molecules as high-energy compounds or batteries that store energy. Anytime you need energy—to breathe, to tie your shoes, or to cycle 100 miles (160 km)—your body uses ATP molecules. ATP, in fact, is the only molecule able to provide energy to muscle fibers to power muscle contractions. Creatine phosphate (CP), like ATP, is also stored in small amounts within cells. It’s another high-energy compound that can be rapidly mobilized to help fuel short, explosive efforts. To sustain physical activity, however, cells must constantly replenish both CP and ATP.

Our daily food choices resupply the potential energy, or fuel, that the body requires to continue to function normally. This energy takes three forms: carbohydrate, fat, and protein. (See table 2.1, Estimated Energy Stores in Humans.) The body can store some of these fuels in a form that offers muscles an immediate source of energy. Carbohydrates, such as sugar and starch, for example, are readily broken down into glucose, the body’s principal energy source. Glucose can be used immediately as fuel, or can be sent to the liver and muscles and stored as glycogen. During exercise, muscle glycogen is converted back into glucose, which only the muscle fibers can use as fuel. The liver converts its glycogen back into glucose, too; however, it’s released directly into the bloodstream to maintain your blood sugar (blood glucose) level. During exercise, your muscles pick up some of this glucose and use it in addition to their own private glycogen stores. Blood glucose also serves as the most significant source of energy for the brain, both at rest and during exercise. The body constantly uses and replenishes its glycogen stores. The carbohydrate content of your diet and the type and amount of training that you undertake influence the size of your glycogen stores…”

Nutrition Notes: Fuel Sources for Exercise – YouTube

FLUIDS DURING EXERCISE

What to Drink During Your Workout – YouTube

How Much Water Do You Really Need? Mauro Di Pasquale July 06, 2017 • 2 min read bodybuilding.com
“..So How Much Water Should You Drink

My recommendation is to drink when you’re thirsty, and if you think you should be drinking more, don’t overdo it. As far as drinking water in and around exercise, I’ve outlined a few simple guidelines that will make sure you’re well hydrated without hitting any extremes.

Within an hour or so of training, drink a few glasses of water so you start well hydrated. While training you can drink a glass or so of water for every 15 minutes you train, especially if you’re sweating it out.

However, even during times of heavy sweating don’t take in more than a quart and half of water per hour. As far as how much your daily intake of water should be, The American College of Sports Medicine that 12 quarts is the maximum amount to drink in a 24-hour period…”

Should You Drink Water During A Work Out? – YouTube

Should you drink water while training

*hydrate before

DONT DRINK H20

How much water should you drink during a workout? By Cosmopolitan Apr 9, 2014 cosmopolitan.com

‘..Exercise under 30 minutes
No need to drink whilst exercising (unless it’s very warm), but re-hydrate with water afterwards.

Exercise from 30-60 minutes
As above, then re-hydrate post-training with a drink containing both water and CHO.

Exercise 1-3 hours
Take a sports drink with you which combines water and CHO. Sip regularly throughout the session – aim for 30-60g CHO per hour. Continue to use the same drink post-training.

Exercise 3hrs +
Choose a sports drink which combines water, CHO and some sodium/salts. Sip regularly, taking on 30-60g CHO per hour and continue to drink post-training.

Check your hydration levels
There are two effective ways to check hydration levels when exercising.

Weigh yourself both pre and post a session to see how much weight has reduced. A 1kg weight loss equates to around 1 litre of fluid and you should aim to restore levels to your original weight post-training. And check your urine colour: the darker it is, the more dehydrated you are (although if you are taking single nutrient supplements these can affect urine colour eg B vitamins can turn urine fluorescent yellow)…”

DON’T Drink Water When Working Out & Eat MORE Fat
https://youtu.be/8tp99oeGwi0
“.. Pain 78
Pain 78
3 months ago
Vince advocated not drinking water for reducing only. If you followed his maximum definition then you would be hydrated before the workout and not drink during. He did advocate drinking water when trying to add weight and bulk up so-to-speak. People take quotes from Vince and run with them without ever knowing what he really said. ..”

This is what drinking too much water during exercise does to your body By Ariana Eunjung Cha July 1, 2015 washingtonpost.com
“… telling people to stop drinking in excess during physical activity. Practically speaking, that means you should only drink when you’re thirsty…

At least 14 athletes — including a woman who died two days after completing the Marine Corps Marathon in 2002 — are believed to have died from drinking too much during exercise in a condition known as exercise-associated hyponatremia or EAH…”

Endocrine

*see Medical: Endocrine System goodnewshealthandfitness.wordpress.com

Anabolic vs Catabolic Metabolism – YouTube

General Training Principles

ACE Integrated Fitness Training (IFT) Model for Functional Movement and Resistance Training: Phases 3 and 4 BY PETE McCALL, M.S. acefitness.org
“..The first two articles in this series provided an overview of the ACE IFT Model and examined the key concepts of Phases 1 and 2: Stability and Mobility, and Movement Training. The second article also introduced a template provided within the ACE IFT Model that progresses individuals in preparation for more traditional load and performance training, which are the focus of Phases 3 and 4. The purpose of this article is to provide an overview of Phases 3 and 4, which address the application of external loads to movements to meet client goals related to muscular strength, endurance and hypertrophy, maximal strength and body-composition changes, and, if appropriate, competitive or performance-oriented goals…”

ACE Integrated Fitness Training Model – YouTube

Training Movements, Not Muscles Pete McCall by Pete McCall on November 14, 2013 acefitness.org
“..Focusing on just one body part at a time would be an effective way to exercise if that was how the human body was designed to function. Human movement, however, is not a series of isolated joint actions. If you have ever watched the process of a baby learning how to roll over, crawl and eventually walk, then you have seen everything you need to know about human movement. The human body is designed to be in constant motion with all joints and muscles working together to walk and move in an upright position.

Walking, or the gait cycle, is a series of coordinated movements. The foundational patterns that comprise the gait cycle are:

1. Squatting (when both feet are on the ground) [e.g. sitting down in a chair]
2. Lunging (as one leg is planted and the other leg is swinging) [e.g. picking up something off the floor]
3. Pushing (as one arm swings forward) [ eg. pushing a heavy door]
4. Pulling (as the other arm swings backwards) [eg. opening a car door or picking up a child]
5. Rotating (when the trunk and pelvis counter rotate during leg and arm movement). [e.g. picking up something from left side at the dinner table with right hand and passing it to someone to your right)

Following a movement-based exercise program based on these patterns means that you are using all of your muscles at the same time, which can be more effective for burning calories while also training the body for how it is designed to move…”

5 Essential Primal Movements for Your Workout Program
https://youtu.be/VexzP8X2MI4
“..At the most basic level, our primary goal within a workout program should be functionality. Utilizing exercises in your workout that promote human movement will enhance your performance levels in your daily life. Every movement our bodies perform originates from some category of human biomechanics. Those categories are: SQUAT, LUNGE, PUSH, PULL and ROTATION. It is important to understand how to integrate the entire body and properly perform these basic foundational movements. Using these 5 essential primal movements will improve gait patterns, enhance human performance and decrease any likelihood of pain and injuries…”

=> Dynamic Warm-ups:

Movement Pattern Warm-Up: RDL, Lunge, Rotation – YouTube

SQUAT

Dynamic Warm Up – Body Weight Squat – YouTube

REVERSE WOOd Chop

Reverse Woodchop – YouTube

LATERAL LUNGE

Active Warmup-Lateral Lunge – YouTube

FORWARD LUNGE

Forward lunge with rotation (dynamic warm-up) – YouTube

ONE ARM OVERHEAD SQUAT

One Arm Overhead Squat Technique | WODdoc | P365 … – YouTube

One Arm Overhead Squat – Dumbbell – YouTube

The Single-Dumbbell Overhead Squat – YouTube

STATIC LUNGE WITH ROTATION

Stationary Lunge With Rotation – YouTube

Static Lunges With Kettlebell Rotation – YouTube

Static Lunge w Band Rotation – YouTube

Medicine Ball Stationary Lunge with Rotation – YouTube

ONE ARM OVERHEAD SPIRAL

One Arm Overhead Squat Technique | WODdoc | P365 … – YouTube

Single Arm Kettle Bell Overhead Squat – YouTube

-Gradual Progressions


SQUATS

bent (w/chair) but not touching-> sit down squats (w/chair) & touching -> sit down squats (wo/chair)

Bend and Lift – YouTube


LUNGES


hold chair lunging forward-> lunging back & forward (still holding to chair on side) -> lunging multi-directions (wo/chair)

Chair, lunge – YouTube

Multi-Directional Plate Lunges – YouTube

PUSHING

Standing Banded Clocks – YouTube

Wall Push Ups For Beginners | How To – YouTube

-Resistance Bands

*single arms -> both arms

Surf Exercises- Single Arm Band Push Pull – YouTube

PULLING


one arm => both hands w/reistance bands

Single Arm Band Row – YouTube
<p

Standing resistance band pull – YouTube

ROTATION

Sitting Trunk Rotations with Active Assistive Range of … – YouTube

Power & Agility Drills

Exercises For Older Adults That Develop Strength Speed and Power …

Seniors Fitness & Strength Training Workout – YouTube

7 Strength, Balance, and Flexibility Exercises for Older Adults from …

Senior Agility Training exercises – YouTube

SQUATS

Squat Jumps – YouTube

Seniors Perform Wall Squats – YouTube

The Squat – Training the Elderly – YouTube

LUnGES

Exercises with Dumbbells : Multidirectional & Rotational Lunge …

3 Directional Lunges – YouTube

ROTATIONAL
*see Health & Fitness: How to get more “energy” for the Elderly? goodnewshealthandfitness.wordpress.com

Balance Disc Exercise with Cone Touch – YouTube

31 Cone Drills and Cone Drill Exercises – YouTube

Exercises for seniors to improve balance and prevent falls – YouTube

Lateral Shuffle w/BOSU Medicine Ball Rebounder – YouTube

7 Balance Exercises for Seniors-Fall Prevention by … – YouTube

Strength: Lateral Bounding – YouTube

Line Hop Forward Backward – YouTube

Forward Linear Ladder Drill – YouTube

Ladder drills, In-in, out-out forward – YouTube

58 year old lady doing in’s and out’s rockin the agility ladder. – YouTube

Ladder Drills – Bunny Hop – YouTube

Lateral In & Outs Speed Ladder Drills – YouTube

ACE IFT Model for Cardiorespiratory Training: Phases 1–4 BY TODD GALATI, M.A. acefitness.org
“..The following article introduces a new systematic approach to cardiorespiratory training that can be used to help any client reach his or her unique goals for health, fitness or performance in endurance competitions.

The ACE IFT Model has four cardiorespiratory training phases:

• Phase 1: Aerobic-base training

• Phase 2: Aerobic-efficiency training

• Phase 3: Anaerobic-endurance training

• Phase 4: Anaerobic-power training

Each phase has a primary training focus designed to facilitate specific physiological adaptations to exercise. Not every client starts in phase 1, as each client has a unique entry point into the cardiorespiratory training phases based upon his or her current health, fitness and goals…”
*see Fitness: Various Cardio Workouts goodnewshealthandfitness.wordpress.com

High Reps vs. Low Reps: Which is Better? By Marc Perry / July 6, 2017 / Medically Reviewed builtlean.com
“..Low repetitions with heavy weight increases strength, whereas high repetitions with light weight increases endurance. According to the concept, as repetitions increase there is a gradual transition from strength to endurance. ..

Primary Goal – Increasing Strength

Strength – Under 6 reps (80-100% of exercise volume)

Hypertrophy – 6-15 reps (0-20% of exercise volume)

Endurance – 15+ reps (0-10% of exercise volume)

The top strength athletes in the world spend the vast majority of their time lifting very heavy weight for low reps. While we know higher rep ranges can also create strength gains, lower reps are optimal…

Medical Issues

-Medications
*see Medical: How the Heart Functions? goodnewshealthandfitness.wordpress.com

Cardiovascular Medication and Your Client by Trish Muse, MPT, CSCS on May 01, 2006 ideafit.com
“…A client may have more than one condition, disorder or disease and could be taking more than one medication concurrently. This circumstance, known as polypharmacy, may intensify or alter physiological responses. Therefore, you may need to make further exercise modifications. Be aware that this situation may arise, particularly among older clients.

The Medications

ACE Inhibitors

Beta-Blockers

Calcium Channel Blockers

Diuretics

Digitalis Preparations

….

Nitrates

..

Cholesterol Reducers

….

Antidysrhythmics

….

Vasodilators

Angiotensin II Receptor Blockers
….

Anticoagulants

….

Be Prepared

Fitness professionals have an ethical responsibility, obligation and commitment to do no harm and to provide safe programming for all exercise enthusiasts. Maintaining a solid education foundation and being able to identify cardiovascular medications are important. Become familiar with the basic characteristics of each drug class as it pertains to fitness, and know the potential side effects. Be able to anticipate these effects, and be ready to intervene with modifications. Always refer to the client’s physician when appropriate. One variable truly cannot be independent of another without the client being at risk. Understanding this fully is imperative if you are to work safely and responsibly with the increasing number of fitness enthusiasts and the many new exercisers just starting their journey to physical activity and wellness.

Cardiovascular Medications and Exercise Modifications

Be aware of these guidelines when working with clients on cardiovascular medications. Always obtain a physician’s clearance when necessary.

Potential Target Heart Rate

Cardiovascular Drug Potential Exercise Modification (THR) Adjustment ..”

How Common Medications May Affect Your Clients’ Exercise Programs By Lance C. Dalleck, Ph.D. acefitness.org
Prevalence of Prescribed Therapeutic Drugs


Current trends show that Americans are living longer, while the number of individuals living with chronic diseases continues to increase. In the past 100 years, life expectancy at birth in the U.S. increased from less than 50 years to more than 76 years. The U.S. Census Bureau has projected that by 2030, the number of adults 65 years of age and older will be approximately 70 million. Approximately 80 percent of individuals aged 65 years or older are living with at least one chronic health problem, and another 50 percent are living with two. Management of these chronic conditions involves numerous strategies including both lifestyle interventions (e.g., increased exercise and healthy eating) and the prescription of therapeutic drugs. Not surprisingly, the percentage of American adults taking medications for common chronic conditions (e.g., high cholesterol and/or hypertension) increases with age (Figure 1)….

1. BETA BLOCKERS

2. ACE INHIBITORS

3. DIURETICS

….Modifications Required in the Exercise Program

Encourage your clients taking diuretics to unfailingly perform a gradual cool-down after all exercise sessions. It’s also a good idea to suggest your clients perform a daily weight check to ensure that the prescribed dosage of diuretic is continuing to have the desired effect (i.e., increased urine excretion-lowered plasma volume-reduced blood pressure). A sudden change in weight of a few pounds can help alert clients that something may be amiss and that they should get in touch with their physician.”

4. STATINS

5. ORAL HYPOGLYCEMICS

…Modifications Required in the Exercise Program

The most important program modification for clients taking oral hypoglycemics is frequent monitoring of blood glucose values. Initially, this should include checking levels pre-exercise, at the mid-point of exercise and post-exercise. Once it has been established how much blood glucose values typically drop for a usual exercise session, and provided these changes in glucose levels are within an acceptable range, less-frequent monitoring will be required. It should be noted that it is not your responsibility to check blood glucose values. Rather, the client should bring his or her own glucometer and glucose strips, which are prescribed by a physician or endocrinologist….”

Sports Training Principles sports-training-adviser.com
“..The commonly known training principles (Specificity, Overload, and Recovery) are heavily grounded in exercise physiology–the study of the effects of exercise on the human body. However, other sport sciences also support these principles.

For example, the Specificity Principle concerns how the athlete’s body adapts to the stress placed on it. Specificity also applies to practice conditions and the environment in motor learning literature.

Regardless of the fields in which they are studied, it is most important for coaches to understand how to effectively apply them in practice and competition.

While it is important to know how to use these principles, skill learning, movement mechanics, and other areas aspects of sports performance must be integrated into the programs of athletes at their respective levels of competition. ..”

Training Strategies – Principles of Training

Reversing Reversibility: How to Help Clients Get Back on Track By Daniel J. Green acefitness.org

A SMART Guide to Goal Setting on November 01, 2013 acefitness.org
American Council on Exercise by American Council on Exercise
“..Follow these guidelines to setting SMART goals and you will be surprised at what you can do:

Specific. Your goal should be clear and easy to understand.
A common goal, “get healthy,” is too general. There are so many ways to get healthy. How do you want to do it? Is it losing weight? Start exercising? Stop smoking? Break it down and it will be easier to manage.
Let’s pick weight loss and make a SMART goal out of it together. For example, “I will lose weight.”

Measurable. A goal to “lose weight” is not enough. How will you track your progress and how you will know when you have reached your goal? Making your goal measurable means adding a number.

Attainable. Before you can add a number, you have to know how high or low you want to go. It’s good to ‘shoot for the stars’, but don’t be too extreme. Likewise, a goal that is too easy is also not very motivating. Only you know your limits.
Let’s take our goal above. What percentage is attainable for you? Research suggests that a 5-10% weight loss is attainable for most overweight people.

A measurable, attainable goal could be, “I will lose 7% of my body weight.”

Relevant. Set goals that are important to where you are in your life right now. Don’t set a goal that someone else is pressuring you to attain-that isn’t very motivating.
Examine our goal so far. Does it seem relevant to you? If so, let’s keep going. If you are not concerned about weight loss or this is not a good time in your life to focus on that, choose something that IS motivating to you.

Time-bound. Include an end-point. Knowing that you have a deadline motivates you to get started.
Since healthy weight loss is about 1-2 pounds per week, set your deadline accordingly. For our example we can use 3 months. “I will lose 7% of my body weight in 3 months.”
..”

Low Impact Exercises

UPPER BODY

-Back

20 Min Lower Back Rehab – Lower Back Stretches for … – YouTube

Beginners Back Exercises for Strengthening your Back … – YouTube

LOWER BODY

-Hip

Hip Pain/Arthritis: 5 Exercises to Help Your Pain. – YouTube

-Knees

Best Knee Rehab Exercises and Bends for Injury Recovery – YouTube

ACL Strengthening Exercises | ACL and Knee Conditioning … – YouTube

-Foot

Foot and Ankle Strengthening Exercises. Rehabilitation … – YouTube

MISC

Seated Workout for Disabled, Injured, Rehab, or Amputee … – YouTube

Assessments

Working with Special Populations Makeba Edwards by Makeba Edwards on April 04, 2017 acefitness.org
“..As a Fitness Professional, you will encounter clients who require special consideration when designing their programs. Whether it is a health concern, such as cardiovascular disease, or a special need, such as pregnancy, you should identify and address these conditions prior to conducting assessments and designing your clients’ programs. Furthermore, it will often be vital to ensure that your client has been cleared by his or her physician to engage in physical activity…

SOAP notes


Taking SOAP Notes by Daniel Ball, MS and Brian Murphy on Apr 01, 2008 ideafit.com
“..How can you as a personal trainer communicate with a team of trainers working with the same client, maintain continuity of care with allied medical professionals and accurately manage and document client progress? Discover a documentation process called SOAP noting (Subjective, Objective, Assessment and Plan) and learn the basics about modifying it for the fitness industry. ..

Subjective. In the “Subjective” section, include client responses to your questions regarding exercise adherence, changes in functional abilities, health status and follow-up activities….

Objective. In the “Objective” section, note new data collected during the training session. …

Assessment. In the “Assessment” section, document noteworthy changes you see in the client’s performance….

Plan. After you have gathered the subjective, objective and assessment information, briefly outline revisions or adjustments to the exercise program design in the “Plan” section. …

Practical Application of Functional Assessments: Movement Assessments Jessie Newell by Jessie Newell on August 07, 2015 acefitness.org

Look out for possible medical issues..

ACSM Indications For Termination of an Exercise Test exrx.net
“…Absolute Indications

Suspicion of a myocardial infarction or acute myocardial infarction (heart attack)
Onset of moderate-to-severe angina (chest pain)
Drop in systolic blood pressure (SBP) below standing resting pressure or drop in SBP with increasing workload accompanied by signs or symptoms
Signs of poor perfusion (circulation or blood flow), including pallor (pale appearance to the skin), cyanosis (bluish discoloration), or cold and clammy skin
Severe or unusual shortness of breath
CNS (central nervous system) symptoms
e.g., ataxia (failure of muscular coordination), vertigo (An illusion of dizzying movement), visual or gait (pattern of walking or running) problems, confusion
Serious arrhythmias (abnormal heart rhythms)
e.g.: second / third degree AV block, atrial fibrillation with fast ventricular response, increasing premature ventricular contractions or sustained ventricular tachycardia)
Technical inability to monitor the ECG
Patient’s request (to stop) ..

Relative Indications


Hypertensive response (SBP >260 mm Hg; DBP>115 mm Hg)…

Cyanosis patient.info
“… is the abnormal blue discoloration of the skin and mucous membranes, caused by an increase in the deoxygenated haemoglobin level to above 5 g/dL. Patients with anaemia do not develop cyanosis until the oxygen saturation (SaO2) has fallen to lower levels than for patients with normal haemoglobin levels and patients with polycythaemia develop cyanosis at higher oxygen saturation levels. Cyanosis can be divided into either central or peripheral…”
Claudication medicinenet.com
‘..is pain and/or cramping in the lower leg due to inadequate blood flow to the muscles. The pain usually causes the person to limp. The word “claudication” comes from the Latin “claudicare” meaning to limp. Claudication typically is felt while walking, and subsides with rest. It is commonly referred to as “intermittent” claudication because it comes and goes with exertion and rest. In severe claudication, the pain is also felt at rest…”
Syncope (Fainting) .heart.org
“..is a temporary loss of consciousness usually related to insufficient blood flow to the brain. It’s also called fainting or “passing out.”..”

Applying Risk Classification as a Fitness Professional
Christopher Gagliardi by Christopher Gagliardi
on May 10, 2017 acefitness.org
“…Risk classification is determined based on the presence or absence of a known cardiovascular, pulmonary, renal, or metabolic disease or the presence or absence of symptoms of these diseases (see “Signs and Symptoms” below). ..

Cardiovascular Disease (CVD) Risk Stratification Criteria:

For each positive risk factor, add a +1.

For HDL cholesterol (good cholesterol) there is an opportunity to take away a risk (-1) if the level is high (≥60 mg/dL).

Client Age: Male ≥45, Female ≥ 55
Family History: Myocardial infarction (heart attack), coronary revascularization (bypass surgery), or sudden death for the client’s male first-degree relative who is younger than 55 years old or female first-degree relative who is younger than 65 years old; first-degree relatives include parents, siblings, and offspring
Cigarette smoking: Current cigarette smoker or quit within the previous six months, or exposure to secondhand smoke
Sedentary lifestyle: Does not participate in at least 30 minutes of moderate-intensity physical activity on at least three days/week for at least three months (remember this by thinking of the 3’s—30 minutes, for 3 days, for 3 months)
Obesity: Client has a BMI ≥30 kg/m2
Hypertension: Blood pressure ≥140/90 mmHg or currently on antihypertensive medications; both numbers do not have to be above the defining criteria for a + 1 in this category; if either the systolic reading is ≥ 140 mmHg or the diastolic number is ≥ 90 mmHg, the client would get a +1 in this category
Cholesterol: Total cholesterol should only be used if it is the only value given; if using total, ≥200 mg/dL is considered a risk (+1)
If you are given LDL and HDL cholesterol, use these values only:
LDL (bad cholesterol) ≥130 mg/dL is a risk (+1)
HDL (good cholesterol, you want lots) <40 mg/dL is a risk (+1)
HDL (good cholesterol) ≥60 mg/dL is good, allowing an individual to take a risk away (-1)
PreDiabetes: Fasting glucose ≥100 mg/dL is a risk (+1)

The risks are then totaled and the client is classified in one of the risk categories:.."

Low risk = Asymptomatic and < 2 risk factors
Moderate risk = Asymptomatic ≥ 2 risk factors
High risk = Symptomatic (see signs and symptoms below) or if the client has a known cardiac, pulmonary, renal, or metabolic disease
.."

-Lower Body
*see Fitness: Lower Body Workout goodnewshealthandfitness.wordpress.com

‘…Bend and Lift Screen

The squatting motion is one of the five primary movement patterns….

Bend and Lift – YouTube

=> Hips
*see Fitness: Various Exercises for the Hip goodnewshealthandfitness.wordpress.com

Hurdle Step Screen

This is an example of a single-leg motion, …

Hurdle step – YouTube

Thoracic Spine Mobility Screen
*see Fitness: How to reverse common Abnormal Postures? goodnewshealthandfitness.wordpress.com

Rotation (another basic movement pattern) in the torso should generally be isolated in the thoracic spine, as the surrounding joints (scapulothoracic joint and lumbar spine) should remain stable. ..

Movement screenThoracic spine mobility screen – YouTube

-Shoulders
*see Fitness: Upper Body Workouts-Shoulders goodnewshealthandfitness.wordpress.com

Shoulder Push Stabilization Screen

For this assessment, you’re observing the scapulothoracic joint (where the scapulae articulate with the spine) and the spine from the sagittal view to determine the presence of scapular winging or hyperextension in the low back. (Pushing is another basic movement pattern.)..”

ShouLder PuSh StabiLization SCreen – ACE Fitness (pdf) acefitness.org

-Shoulder Pull

Movement screen Shoulder Pull stabilization screen – YouTube

*see Fitness: How “Balanced” are you? goodnewshealthandfitness.wordpress.com

Calculations

Tools & Calculators acefitness.org
“…ACE Fit offers a number of free tools and calculators to help you determine everything from your body mass index (BMI) to your target heart rate zone, your blood pressure, body fat composition, daily caloric needs and more. Each of those tools will help you find an exercise program that fits your individual needs and goals, whether that be losing weight or increasing your strength with weight training…”


What Is a Realistic BMI for Someone Athletic?
by MICHELLE MATTE Last Updated: Sep 11, 2017 livestrong.com
“…
Misclassified

Kinesiology professor Sue Beckham, PhD of the University of Texas at Arlington, asserts that BMI is not useful in assessing athletic muscular individuals and is not a good indicator of changes in body composition. A 2007 study of male and female college athletes published in “Medicine and Science in Sports and Medicine” concluded that BMI incorrectly classifies athletes with normal body fat as overweight and that separate standards should be established for athletic populations.
BMI versus FFM

Your fat free mass, or FFM, includes your muscles, bones, connective tissue and other not-fat components of your body mass. According to exercise scientist Len Kravitz, PhD of the University of New Mexico, we all need a certain amount of fat to maintain good health, and women need more than men. When you subtract your FFM from your total body mass, you get your fat mass. Body composition is a measurement that compares your fat mass to your total body mass, expressed as percent body fat…”

How to Calculate Body Mass Index

BMI Percentile Calculator for Child and Teen
English Version
nccd.cdc.gov

Sequoia Fitness TrimCal 4000 Body Fat Caliper (Black) [Health and Beauty]
TrimCal 4000
amazon.com

=>Men

Accurate and cheap bodyfat measurement using skinfold caliper

Body Fat Calculator scoobysworkshop.com

=>Women

How to Perform the Skin Fold Test (Female) – YouTube

Skinfold Test – Female Suprailium facstaff.elon.edu
Iliac Crest (Iliocristale, Suprailiac) Skinfold topendsports.com
“..is one of the common locations used for the assessment of body fat in athletes. There are other sites in this region, such as the supraspinale. I have also come across another skinfold site near here, along the mid-axillary line at the level of the umbilicus (see details below). See the complete list of skinfold sites, and the general procedure for taking skinfold measurements…

This skinfold measurement sites has previously been known by many names, including iliocristale (Parizkova), suprailiac (Durin & Womersley).
The similar suprailium site is slightly anterior (forward) to the iliac crest site, also taken above the crest of the ilium, but at the point where an imaginary line would come down from the anterior axillary border. See also the nearby site supraspinale.
Another skinfold site near here, is to be found along the mid-axillary line at the level of the umbilicus (trunk skinfold site?).
..”

AccuFitness Fat Track Fitness Body Transformation Toolkit, 6.4 Ounce
Fat Track
amazon.com

Girth Measurements

How to: Circumference Measurements

*see Fitness: Various Cardio Workouts goodnewshealthandfitness.wordpress.com

1 Rep Max Test

x 1.41 (e.g. 10 reps of benching 130 ; 1.41 x 130 =max should be 183.3lbs

R.P.E.

What is the best way to measure and monitor intensity during exercise? Viktoria Brautigam by Viktoria Brautigam on June 01, 2011 .acefitness.org

“..Another way to monitor exercise intensity is by the Rating of Perceived Exertion (RPE), or Borg scale. Using the Borg scale, with values from 0 to 20, can help you monitor your cardiovascular intensity. A rating of 7 corresponds to very, very light training intensity. A rating of 12 corresponds to moderate intensity. A rating of 17 corresponds to very hard intensity. A rating of 20 corresponds to maximum all-out intensity. Notice how, as your fitness increases, your exertion level at a previously difficult intensity starts to decrease. For example, running a 10 minute/mile pace used to be a level 16 exertion level for you. Two months after exercising regularly, you notice that the same 10 minute/mile pace is only an exertion level 12. RPE is a useful way of monitoring progress and keeping intensity appropriate. It is best used when cardiovascular training is more generalized and less specific. A person most likely to benefit from using the Borg RPE scale is following a general weight loss program…”

Perceived Exertion (Borg Rating of Perceived Exertion Scale) cdc.gov
“..Look at the rating scale below while you are engaging in an activity; it ranges from 6 to 20, where 6 means “no exertion at all” and 20 means “maximal exertion.” Choose the number from below that best describes your level of exertion. This will give you a good idea of the intensity level of your activity, and you can use this information to speed up or slow down your movements to reach your desired range…”

Simple Workout Log

Simple Workout Log Overview | 2016

-Apps

10 Best Workout Log Apps lifewire.com
There are many workout logging apps, but are there any worth your effort?

Reps & Sets | The complete gym logging app repsandsetsapp.com

Sport Skills assessment

-Power Test

Physiological Assessments: Sports-skills Assessments
Jessie Newel on May 09, 2014 acefitness.org
“..These assessments can be divided into two categories: (1) power and (2) speed, agility, and quickness. ..”

How to Calculate Power Based on Force and Speed
Physics I For Dummies, 2nd Edition
Related Book Physics I For Dummies, 2nd Edition By Steven Holzner dummies.com

Physics 1: Force, acceleration, velocity – YouTube

1. Standing Long Jump Test

2. Vertical Jump Test

Fitness test- Vertical jump – YouTube

3. Kneeling Overhead Toss
4.Margaria Kalamen Stair Climb Test
5. 300 Yard Shuttle run Test

-Children

President’s Council on Fitness, Sports & Nutrition (PCFSN) hhs.gov
“..
PCFSN engages, educates, and empowers all Americans to adopt a healthy lifestyle that includes regular physical activity and good nutrition. Since 1956, the Council has created and promoted programs and initiatives that motivate people of all ages, backgrounds, and abilities to be active and eat healthy….”

The President’s Council On Physical Fitness And Sports … – YouTube

President’s Council on Fitness, Sports & Nutrition – YouTube

Most Common Assessments

1. Pro Agility Test

Combine Testing: Pro-Agility Shuttle stack.com
“..The Pro-Agility Shuttle is a key test used by coaches and scouts to evaluate football players at the NFL Combine, college pro days and other football combines across the country. It is a great way to assess a player’s quickness and ability to change directions, which are fundamental skills for success on the gridiron.
Pro Agility Shuttle How-To

To set up for the Pro Agility Shuttle, position three cones in a straight line five yards apart. Start at the center cone in a three-point stance, straddling the start/finish line. Timing starts on your first movement. Sprint five yards to the right. Stop and touch the line with your right hand at the cone. Sprint 10 yards to the far cone. Stop and touch line with your left hand at the cone. Sprint five yards through the finish line. This can also be performed starting to the left.

Check out a diagram of the Pro Agility Shuttle to better understand the set-up…”,

Instructions for the Pro Agility Test (5-10-5) – YouTube

Pro Agility II: The 20-Yard Shuttle – YouTube

2. T Test

Agility T-Test topendsports.com
“..
purpose: the T-Test is a test of agility for athletes, and includes forward, lateral, and backward running….

Fitness Test – “T” Test – YouTube

3. 40 Yard Dash

40 Yard Dash Fitness Test – YouTube

Medical Tools

-BMI

Know Your Numbers: Body Mass Index
American Council on Exercise by American Council on Exercise

on November 04, 2013 acefitness.org

-Blood Pressure

*see Medical: Is your blood pressure too “low” or “high”? goodnewshealthandfitness.wordpress.com

Sphygmomanometer practicalclinicalskills.com

Sphygmomanometer Definition

“..
A sphygmomanometer is a device that measures blood pressure. It is composes of an inflatable rubber cuff, which is wrapped around the arm. A measuring device indicates the cuff’s pressure. A bulb inflates the cuff and a valve releases pressure. A stethoscope is used to listen to arterial blood flow sounds. …

Checking your blood pressure with a sphygmomanometer – YouTube

Vital Signs (Body Temperature, Pulse Rate, Respiration Rate, Blood Pressure) hopkinsmedicine.org
“…Vital signs are measurements of the body’s most basic functions. The four main vital signs routinely monitored by medical professionals and health care providers include the following:

Body temperature

Pulse rate

Respiration rate (rate of breathing)

Blood pressure (Blood pressure is not considered a vital sign, but is often measured along with the vital signs.)

Vital signs are useful in detecting or monitoring medical problems. Vital signs can be measured in a medical setting, at home, at the site of a medical emergency, or elsewhere…”

*see Fitness: Various Cardio Workouts goodnewshealthandfitness.wordpress.com

Blood oxygen, Understanding Pulse Oximeter reading – YouTube

Ultimate Fitness Tests

The Test of Fitness

Phase 1:Stability-Mobility

Practical Application of the ACE IFT Model—Phase 1: Stability and Mobility Training Makeba Edwards by Makeba Edward on February 27, 2017 acefitness.org
‘..When using the ACE IFT Model, first address proximal (toward the center of the body) stability via the lumbar spine/core before progressing to the distal (away from the center of the body) extremities or distal joints. Establishing proper core function (i.e., proximal stability) will allow for stable, central muscles that perform their given functions without compromising the actions of the distal joints…”

Phase 2: Movement Training

Practical Application of the ACE IFT Model—Phase 2: Movement Training
Makeba Edwards by Makeba Edwards on July 25, 2014 acefitness.org
“>..5. Understanding the reasons for exercises in Phase 2 requires some understanding of kinematics within the body (specifically as it relates to the lower extremity). Kinematics refers to the body in motion, in relation to the joint angle and pattern of movement, without any consideration given to the forces acting at the joints, or causes of motion…”

Practical Application of the ACE IFT Model—Phases 3 and 4: Load and Performance Training Makeba Edwards by Makeba Edwards on February 01, 2017 acefitness.org
“..The objective in this phase may be to increase muscular endurance, strength, or hypertrophy for the purpose of improving body composition, function, movement, or health by using resistance. ..

MUSCULAR ENDURANCE:

Circuit Training

How to Build the Perfect Circuit Workout By Charlotte Hilton Andersen shape.com
6 simple steps to create the ultimate fat-torching routine
“…Imagine a turbocharged workout routine that mixes cardio and strength training and has you in and out of the gym in 30 minutes. Plus, it’s infinitely and easily customized to help you reach your goals faster. Sound too good to be true? It’s not! It’s called circuit training…”

Circuit Training – Exercises Ideas – YouTube

“..

MUSCULAR STRENGTH:

Save Time and Get Stronger With Single-Set Training Tom Kelso
Tom Kelso Coach Strength and Conditioningbreakingmuscle.com
“..9 Ways to Get the Most Out of Single-Set Strength Training…

How Can You Get Big & Strong With Only One Set Per Exercise …

“..MUSCULAR HYPERTROPHY:..

Bodybuilding Workout For Beginners: Arms & Chest – YouTube

What Is a Super Set in Bodybuilding? : Great Exercise Tips – YouTube

Bodybuilding Workouts – Compound Sets For Legs – YouTube

Resistance Training Models

Macrocycles, Mesocycles and Microcycles: Understanding the 3 Cycles of Periodization
April 11, 2017 By Tyrone Holmes trainingpeaks.com
“…Periodization is the process of dividing an annual training plan into specific time blocks, where each block has a particular goal and provides your body with different types of stress. This allows you to create some hard training periods and some easier periods to facilitate recovery. Periodization also helps you develop different physiological abilities during various phases of training. For instance, during base training you focus on the development of aerobic and muscular endurance. During the intensity phase, this focus switches to lactate threshold and aerobic capacity (i.e., VO2 max), and as you enter the competition phase, greater emphasis is placed on boosting anaerobic capacity and neuromuscular power…”

Periodization and the Adult Client April Merritt by April Merritt on December 13, 2010 .acefitness.org
“..is is done through the use of micro (small) cycles, combined to form meso (intermediate size) cycles, which combine to form macro (biggest) cycles…

Periodization has two primary styles – linear and undulating.

Linear periodization is what we sometimes consider a more traditional resistance training program with gradually progressive increases. Within each micro cycle the training protocols are consistent, and then after each micro cycle the training variables are adjusted. Linear programs tend to be fairly rigid in their design. ..

Undulating periodization provides different training protocols during the micro cycles, in addition to changing the training variables after each micro cycle. Undulating programs tend to be less rigid in their design. :…”

Macrocycle, Mesocycle, and Microcycle – YouTube

Practical Application of the ACE IFT Model—Phases 3 and 4: Load and Performance Training Makeba Edwards by Makeba Edwards on February 01, 2017 acefitness.org

Phase 3 : Load Training

The Scientific Differences Between Weightlifting and Powerlifting Dresdin Archibald Coach breakingmuscle.com
“…At first glance, the most obvious difference is between the competition lifts. Weightlifting uses the snatch and the clean and jerk, both overhead movements. Powerlifting uses the squat, bench press, and deadlift, none of which is directed vertically overhead. (If only the media and public could grasp this.)..”

What is the Difference Between Powerlifting and Weightlifting? – N&P …

Phase 4: Performance Training

Plyometric
*see Fitness: Various Plyometric Training Exercises goodnewshealthandfitness.wordpress.com


Steady State Vs. Interval Training: Which One is Best for Your Clients?
by Pete McCall
on July 30, 2015 acefitness.org
“…So, is one form of training better than the other? Like almost all fitness-related questions, the answer depends on a variety of factors. In the car analogy described above, both options can help you get to your destination. Which one you choose depends on your personal preference—would you prefer to sit in slow-moving traffic or being in constant motion? ..

Advantages

HIIT can be effective for improving aerobic capacity and/or calorie burning in less time when compared to high-volume, steady-state training. ..”

Equipment Options

30 Essential Pieces of Equipment for the Successful Personal Training Studio by Ryan Halvorson on Jul 01, 2012 ideafit.com
“…What equipment would you include in your dream studio?

You certainly have plenty of choices. The fitness equipment industry sold $4.3 billion worth of gear in 2010—a 4.1% increase from 2009—according to the Sporting Goods Manufacturers Association. While a substantial chunk of that revenue came from high-dollar devices like treadmills and elliptical trainers, a vast variety of specialized pieces of exercise equipment have also made their mark on the fitness industry.

Which ones add the most challenge and variety to customer workouts? ..”

The Life Fitness Insignia Series Selectorized Strength … – YouTube

Selectorized Strength Equipment lifefitness.com
“..

Life Fitness selectorized strength machines are designed with a focus on both durability and sound biomechanics to ensure that they provide reliable performance for facilities and effective results for exercisers who are new to strength equipment as well as workout veterans…”,/i>

What is Selectorized Weight Training?
Published on March 20, 2006 in Exercise Equipment Advice healthstylesexercise.com

How to Use a Cable Pulley Machine, Gym Basics, Fit How To – YouTube

Cable Machines, Cable Weight Lifting Machines For Sale – Gym Direct gymdirect.com.au

Cable Machines-Benefits and Advantages fitnesshealthzone.com

Machines Vs. Free Weights – Which Builds More Muscle? – YouTube

Exercise Equipment : How to Use Free Weights – YouTube

Fitness Town Video Fit-Tip: The Benefits of Kettlebell Training – YouTube

Top 6 Medicine Ball Exercises – YouTube

The benefits of a resistance band – why you must have one … – YouTube

8 Best Bodyweight Exercises Ever (HIT EVERY MUSCLE!) – YouTube

more….Health & Fitness: Trying to lose weight? goodnewshealthandfitness.wordpress.com
& Medical: How to “stop” an Irregular Heart Beat? goodnewshealthandfitness.wordpress.com
& Health: How to “fight” Diabetes? & Medical: How the Lungs (respiratory system) Function?

How to handle injuries?

Is R.I.C.E. All Wrong?
by Jim Thornton9 months ago life.spartan.com
“…It’s the most famous acronym in sports medicine, a household term as familiar to athletes as the physicians who treat them: RICE, for rest, ice, compression, and elevation…

As for why keeping injured tissues moving works better than immobilizing them, the exact mechanisms await further research. “We don’t understand everything about this yet,” Reinl concedes, “but we do know that stillness is the enemy. If you remain still, everything shrinks and atrophies—your muscles, bones, ligaments, everything.”…

So if RICE is no longer the answer, what’s a better strategy for expediting your return to the field of play? Reinl, for his part, believes the answer lies in a new acronym: ARITA—active recovery is the answer.

There are exceptions, of course—you may have no choice but to immobilize a limb, say, with a compound fracture. But for most garden-variety sports injuries, Reinl suggests resisting the urge to ice away your pain and plop down on the couch for days. Instead, let your pain level be your guide and keep on moving as much or as little as your mending body allows….”

RICE is Dead | Injury and Daily Recovery Tips – YouTube

Documentation

Fitness record-keeping: not just a waste of trees
Published: 05-Nov-2014 Updated: 10-Nov-2015 fitness.org.au
“…By way of a general guide, records should at least cover the following:

Initial assessment (most of these should be captured on a Client Information form):

client details (such as name and address of the client and details of GP);
relevant medical history including medications administered and diagnostic results;

previously injured her knee and wishes to regain fitness;
the assessment undertaken and findings, both positive and negative; and
the fitness plan and estimated cost.

Each session:

the date of each training session;
the client’s response to the last session and update on medical history e.g. any intervening incidents;
information and advice provided to the client, particularly in relation to warnings as to relevant potential adverse outcomes, and the client’s consent to training;
any new assessment undertaken and the findings;

It is important that your clinical records are just that – clinical. Do not record personal or offensive comments about the client – as a rule of thumb, if you would not say it to their face, do not write it down. A personal or offensive comment will, at the very least, be embarrassing to you if the records are required to be produced in response to a complaint and may well adversely affect the outcome of that complaint.
..”

What does it take to be a good personal trainer? – YouTube

How To Spot A Bad Personal Trainer / Coach

Medical: Parts of the Muscular System Medical: What are parts of the Skeletal System?, & Fitness: Physiology of Exercise goodnewshealthandfitness.wordpress.com

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#healthfitnesslifeguy
https://www.instagram.com/healthfitnesslifeguy/

Good News Fitness
https://www.facebook.com/groups/556119821134734

“Disclaimer: No part of this site is intended to diagnose, treat, or cure any illness. Nothing on this site is to be construed as medical advice; the authors are not doctors. Please discuss your personal health, including any options or ideas you may read on the internet (on this site or others) with your personal, qualified health practitioner before making changes to your diet or adjusting/discontinuing any medication. We are not responsible for any adverse outcomes associated with using or misconstruing advice or information on this site. THANK YOU for stopping at our site! May you find what your looking for and “God speed” to good health and prosperity!”

Fitness: Various Resistance Training Exercises

Physically Challenged

Resistance Training for Persons with Physical Disabilities nchpad.org
“..6. Certain individuals with cerebral palsy have a condition known as athetosis. This condition results in involuntary movements that occur in one or more of the person’s limbs. The movements are uncontrollable and are often referred to as slow and ‘writhing.’ Facial muscles are also involved, which make the person appear to be laughing or crying. Since the movement of muscle groups is involuntary, use of free weights may not be possible because the hand may open reflexively during the weight routine. Elastic bands may also be a problem since the resistance may be difficult to control and may result in the band snapping back too quickly. Cuff weights and machines are the most appropriate modalities. Active-assistive exercise may be needed to perform the motion smoothly…”

Resistance Bands

Stretching

*see Fitness: Various kinds of Stretches goodnewshealthandfitness.wordpress.com

TOP 5 Resistance Band Stretches for Flexibility – YouTube
Video for samples of stretching with bands resistance stretches youtube.com
▶ 8:48

Stretching With Resistance Bands-Aguirre Fitness

Variety

33 Resistance Band Exercises You Can Do Literally Anywhere greatist.com
“..The most common types of bands include tube bands with handles, loop bands (aka giant rubber bands), and therapy bands. (When in doubt, a fitness professional can help determine which band is right for you, depending on your fitness level and specific workout plan). For most exercises, try aiming for 8 to 25 reps for 2 to 3 sets per exercise. And don’t miss our sample workout suggested at the very end. Ready, set, streeetch!..”

Muscle Building

10 Forms of Resistance Training That Strengthen Your Muscles April 10, 2009, at 2:00 p.m. health.usnews.com
Strength training: Carry a load to build up your arms, legs, core, and more.

Special Focus and Challenges

-Elderly
*see Fitness: “Energy” Tips for Aging-Seniors-Elderly-“Older” Age Adults goodnewshealthandfitness.wordpress.com

Resistance Band Exercises for Seniors Part 1 – YouTube

Exercise Tips for Seniors : Resistance Band Workout for … – YouTube

Elastic Band Arm Exercises for Seniors – YouTube

Exercise Bands & Tubes for Strength, Rehabilitation and Arthritis-Friendly Workouts draxe.com
“..For beginners, perform 2 sets of 8 for each exercise using the lightest resistance band. If you need more resistance because you find it to be too easy, either shorten the distance where you are holding or standing on the band, or choose the next resistance band level up for the added challenge. ..”

Follow us at..
#healthfitnesslifeguy
https://www.instagram.com/healthfitnesslifeguy/

Good News Medical
https://www.facebook.com/groups/339628506163473/

“Disclaimer: No part of this site is intended to diagnose, treat, or cure any illness. Nothing on this site is to be construed as medical advice; the authors are not doctors. Please discuss your personal health, including any options or ideas you may read on the internet (on this site or others) with your personal, qualified health practitioner before making changes to your diet or adjusting/discontinuing any medication. We are not responsible for any adverse outcomes associated with using or misconstruing advice or information on this site. THANK YOU for stopping at our site! May you find what your looking for and “God speed” to good health and prosperity!”

Health & Fitness: How to get more “energy” for the Elderly?

Feeling Tired? 3 Ways Seniors Can Boost Energy griswoldhomecare.com
‘..An easy explanation for the loss of energy would be to blame your age for this fatigue. While it is true that we won’t have the same energy as when we were 21, it is usually much more than this. It can be related to your diet, to your activity levels and of course, to your mood. If you want to have more energy, check out these three tips:..”

Feeling Tired? 13 Ways Seniors Can Boost Energy Levels Aging, Healthy Living | August 18, 2016 | Like | 1 Comment | commhealthcare.com
“..For most seniors, hitting the age of 65 doesn’t mean slowing down. As we age, though, it’s common for our energy levels to dip and many seniors find that, despite wanting to get out and enjoy their golden years, they simply don’t have the energy they once did. This can be a frustrating and discouraging experience.

Luckily, it doesn’t have to be a permanent one.

With a few simple tricks, seniors can boost their energy levels and jump back into life once more. Read on…”

Fitness

Assessments

Exercises
*see Fitness: Exercise tips for Seniors goodnewshealthandfitness.wordpress.com

17 Min Chair Exercises for Seniors & Beginners – HASfit Senior …
Video for elderly people with lots of energy tips stories

Posture goodnewshealthandfitness.wordpress.com

Locals Stunned By 79 Year Old’s Energetic Workout Routine

“..CCTV Video News Agency
Published on Jun 16, 2016
An elderly man in central China’s Henan Province has become an idol to many fitness enthusiasts for his energetic workout routines.

Zhang Zhuofu, a 79-year-old fitness fanatic in the city of Xuchang in Henan Province, can perform two-finger push-ups, lifting his body weight using only his thumbs and index fingers, and can complete between 40 to 50 push-ups in one go.

Zhang’s other amazing stunts include contortion exercises which show off his extreme physical flexibility, while another of his tricks includes holding his body parallel to the ground while grabbing onto a tree trunk.

“I’ve never seen it before. It’s astounding. He is 79 years old. I would never have believed it if I had not seen it with my own eyes,” said one impressed resident.

Zhang has performed his workout ritual for nearly 20 years, but says it took him six or seven years to master some of the more difficult stunts.

He said he had never fallen ill over the past two decades, and has dedicated his life to staying healthy.

“The most important thing for a person is not money but health and life. So we must keep fit,” said Zhang. More on: http://www.cctvplus.com/news/20160616&#8230;..”

Pictures of the day: 18 June 2016 telegraph.co.uk

7 Strength, Balance, and Flexibility Exercises for Older Adults from Go4Life

Exercise and nutrition for middle-age and older individuals … – YouTube

Foods

*see Health: Nutrition-Foods to Know About goodnewshealthandfitness.wordpress.com

Macro Nutrients

Macronutrients | Learn About Carbohydrates, Proteins & Fats innerbody.com
“..One population that needs special attention is the elderly. Though the RDA for older adults remains the same as for younger adults, some research suggests their needs may be 1.2 grams/kg body weight in order to prevent the common muscle loss and osteoporosis that come along with aging.[9] Though this doesn’t require the elderly to eat large servings of food, they frequently have poor appetites and dental problems that make chewing difficult. Helping them meet their nutritional needs may take a little creativity and perseverance…”

How to Boost Energy Naturally – The 5 Best Natural Energy Boosting Foods

*see Health & Fitness: Trying to lose weight? goodnewshealthandfitness.wordpress.com

What’s On Your Plate? Smart Food Choices for Healthy Aging /nutritionandaging.org
“..Making wise food choices as you grow older might be easier than you think. A lot of good information is available about nutrition and older people. In What’s On Your Plate? Smart Food Choices for Healthy Aging, the National Institute on Aging (NIA), part of the National Institutes of Health (NIH), introduces you to the basic facts for making good food choices a part of your daily life and for adjusting those choices as you grow older and your needs change.

..”

Brighter Living: Food Pyramid (over 70) – YouTube

Seniors Farmers’ Market Nutrition Program fns.usda.gov

Nutrition for Seniors – Important Health Information to … – YouTube

My 86-Year-Old Mother’s Diet to Looking Young – YouTube
https://www.youtube.com/watch?v=IWvZsyayaAI
*see Longevity: How to “slow” the aging process? goodnewshealthandfitness.wordpress.com

Low-Income

Commodity Supplemental Food Program (CSFP) fns.usda.gov
“..The Commodity Supplemental Food Program (CSFP) works to improve the health of low-income elderly persons at least 60 years of age by supplementing their diets with nutritious USDA Foods. Women, infants, and children who were certified and receiving CSFP benefits as of February 6, 2014 can continue to receive assistance until they are no longer eligible under the program rules in effect on February 6, 2014. Through CSFP, USDA distributes both food and administrative funds to participating States and Indian Tribal Organizations…”
Senior Farmers’ Market Nutrition Program (SFMNP) fns.usda.gov/
“..The Senior Farmers’ Market Nutrition Program (SFMNP) awards grants to States, U.S. Territories, and federally recognized Indian tribal governments to provide low-income seniors with coupons that can be exchanged for eligible foods (fruits, vegetables, honey, and fresh-cut herbs) at farmers’ markets, roadside stands, and community-supported agriculture programs…”
Metro Meals on Wheels – Home meals-on-wheels.com

Lifestyle Overall

Body

Dr. Andrew Weil’s Spontaneous Healing

BMR Calculator active.com

Hygiene: Best Natural Oral (dental teeth) Cleaning Tips? goodnewshealthandfitness.wordpress.com

Top 10 Natural Foods that Prevent Osteoporosis | How to Prevent Osteoporosis

“..Calcium and phosphorous are the two main components of bones and Calcium is a nutrient that helps bones remain strong. Our muscles, heart and nerves need calcium to function properly. Deficiency of calcium can lead to osteoporosis.osteoporosis Vitamin D helps to protect the bones and it also immensely helps to absorb calcium. Everyone needs Vitamin D to keep their bones healthy and strong. Deficiency of vitamin D is another cause of osteoporosis…”

Top 3 Exercises for Osteoporosis or Osteopenia (Bone Loss)
https://www.youtube.com/watch?v=bKHj7Ec1MsI
“Physical Therapy Video
Published on Dec 29, 2014
Famous Physical Therapist’s Bob Schrupp and Brad Heineck present three of their favorite exercises for people with osteoporosis or osteopenia…”

*Health: How to deal with arthritis as one ages? goodnewshealthandfitness.wordpress.com

How to Eat and Exercise to Prevent Age-Related Muscle Loss from Sarcopenia .eatingwell.com
“.. That’s why it’s so important to maintain as much lean muscle mass as you can, from your thirties and forties onward. But even if you start later in life you can make a big difference.”

And that (finally!) brings us to some happy news: experts say there are simple, science-proven steps you can take to preserve those muscles of yours—and even reverse age-related loss that has already occurred. Oh, and a lot of the advice involves eating! What could be better? Dig in: ..”

How to prevent loss of muscle mass in the elderly | Natural Health
https://www.youtube.com/watch?v=hy3nHOU_3ok
“.. To recover the muscles, it is important to avoid physical inactivity and exercise, with strength training and aerobics, and an adequate diet, rich in proteins and nutrients, preferably present in lean meats, dairy products and vegetables such as soy, lentils and quinoa…..”

Medical: Sarcopenia- Causes, Prevention, and Treatment goodnewshealthandfitness.wordpress.com

Mind

*see Health: Various Mind Exercises goodnewshealthandfitness.wordpress.com

Feeling Tired? 13 Ways Seniors Can Boost Energy Levels Aging, Healthy Living | August 18, 2016 | Like | commhealthcare.com
“..
Play brain games

You’ve heard the saying “use it or lose it,” and it’s just as true for your mind as for your body. When you keep your mind active, you put sluggishness and lethargy at bay. Luckily, it’s easy to do. Play brain-focused games like chess or scrabble or get a subscription to a brain training service like Lumosity to help keep your brain active and engaged. As an added benefit, playing brain games like this can also help prevent dementia and cognitive decline!..”

The Spice of Life: The Health Benefits of Turmeric for Women Over 60 sixtyandme.com
“.. “.How Does Turmeric Work?

Turmeric is a powerful antioxidant and anti-inflammatory compound. It has been used medicinally in Ayurveda (traditional Indian medicine) for centuries – primarily for arthritis and gastrointestinal problems…”

“..Can Turmeric Help with Memory?

A lot of excitement has been building up around the effects of turmeric on the memory. It appears that lowly curcumin can decrease the toxicity and prevent aggregation of beta amyloid plaque, the very same one that has been indicated as a marker of Alzheimer’s disease…..”

Healthy at 90 – Elderly Exercises & Health Tips

Motivation!

5 Ways to Motivate and Encourage Seniors
Setting goals can be beneficial for many older adults.

Posted Mar 15, 2015 psychologytoday.com

People Who Have Energy!

People who have lived to 100 share their longevity secrets
By Lindsey Murray, Health.com Updated 10:01 PM ET, Tue September 1, 2015 cnn.com
“..Science says that your diet, how much you exercise and your genes all play a role in determining how long you’ll live. Those who have lived to blow out 100 candles, however, say they’ve used other strategies for achieving their old age. Here, longevity tips from 11 centenarians around the world — some legit, some hilarious and some downright bizarre. ..

Weaver also credited her lack of chronic health problems to not drinking or smoking and getting plenty of sleep. …

Instead she spent her life getting plenty of exercise, surrounding herself with nice people, and working hard starting at age 13. …

he stayed in tip-top shape with a lifetime of healthy eating and abstinence from alcohol. His diet included chicken and fish, and he spent his younger years swimming and participating in gymnastics….

73-Year-Old on the CrossFit Games Open: “I’m Doing It This Year!”
https://youtu.be/xUb6E81YQ6A
“Nancy Hoshaw survived a heart attack at 48 and breast cancer at 60. At 73, she’s entering the CrossFit Games Open, which kicked off Feb. 25. While some compete to be named Fittest on Earth, Hoshaw is competing with time and age—and she’s winning. After seeing decrepit women on a trip to Israel, Hoshaw decided a slow slide into a retirement home wasn’t for her. “My goal is to stay healthy and independent. I cherish my independence,” she says. Her coach at CrossFit Bay Area in Webster, Texas, is two-time CrossFit Games athlete Jordan Cook. Cook describes CrossFit as a lifestyle, noting how the community keeps people active and energized while they preserve and improve function. “The whole point of … functional fitness is not just to get better at fitness but to help us in our everyday life,” Cook explains. While Hoshaw was dead set against doing the Open last year, she’s all in for 2016. When Cook shared an Instagram video of Hoshaw preparing for the five-week competition about a month ago, she inspired people around the world and found more motivation herself. “I feel like I can encourage other people, but at the same time I’m encouraged myself,” she says. “It’s amazing the doors that you can open if you just … give it a try.” Video by Elliot and Lindsay Schrock. The CrossFit Journal — (http://journal.crossfit.com)..”

World’s fittest 96-year-old, Charles Eugster, shares diet and exercise tips Apr. 22, 2016 at 3:37 PM Scott Stump TODAY today.com
‘….”Retirement is one of the worst things that you can do to yourself,” Eugster told TODAY from his home in Zurich, Switzerland. …

“We must do everything in our power to see that older people are healthy and productive because if we don’t do that we are facing enormous problems between pension liabilities and our health costs,” he said. “We should have retraining facilities for older people. You are throwing away the skills and expertise of people at 65, and that is absolutely ridiculous…

…Eugster also stresses that you’re never too old to get in shape. He didn’t start doing any serious weight training until he was 87, and he didn’t start running until he turned 95. ..

He began working out three days a week in a gym with a former Mr. Universe to put on muscle and also lost 24 pounds before he turned 88. Eugster is currently working with a trainer to get his “beach body” ready for summer despite a hamstring pull at a race on April 13. …”

Caregiving Advice?

Sandwich Generation

Family 411: Examining Parental Duties: Sandwich Generation …

sandwich generation kare11.com

Sandwich Generation: Caring For Aging Parents & Kids – YouTube

How to Relieve the Stress of Caring for an Aging Parent: Amy O’Rourke at TEDxOrlando

Understanding Family Dynamics When Dealing with Aging Parents …

Caring for our aging parents and ourselves: Jane Everson and Frances Hall at TEDxHickory

How to keep your elderly parents safe and in their home longer | Roger Wong | TEDxStanleyPark

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Disclaimer: No part of this site is intended to diagnose, treat, or cure any illness. Nothing on this site is to be construed as medical advice; the authors are not doctors. Please discuss your personal health, including any options or ideas you may read on the internet (on this site or others) with your personal, qualified health practitioner before making changes to your diet or adjusting/discontinuing any medication. We are not responsible for any adverse outcomes associated with using or misconstruing advice or information on this site. THANK YOU for stopping at our site! May you find what your looking for and “God speed” to good health and prosperity!”

Fitness: Exercise tips for Seniors

Assessments

Functional “Abilities” for Independent Lifestyle

Six essential functional tests for senior adults bioexsystems.com
“..The typical strength and flexibility tests used with a younger population will usually not meet the needs of the senior adult nor will the normative values associated with those functional tests apply. Delaying frailty and improving functional mobility are primary goals when working with seniors. Functional tests designed for seniors can help identify weaknesses in those areas, hopefully before limitations occur. Following are brief descriptions of six essential functional tests for senior adults that are easy to perform and require very little equipment. Many software programs and other text resources are available for specific test protocols as well normative values…”

Assessing Functional Fitness in Mature Adults Cody Sipe by Cody Sipe on September 05, 2017 acefitness.org
The Senior Fitness Test
Common Senior Fitness Tests media.lanecc.edu

-30-Second Chair Stand Test
*see Fitness: Lower Body Exercises for those with “limited” mobility goodnewshealthandfitness.wordpress.com

30-Second Chair Stand Test – YouTube

How to Perform the 30-Second Chair Stand Test (and why) – YouTube

30-Second Chair Stand Test Protocol – YouTube

SENIOR FITNESS TEST – YouTube

*great instructions: show the test yourself (arms cross over shoulders) , let participant try it out , and then do the actual test

Senior (Elderly)-Fitness: Test (30 second chair stand)

=>Scoring Results

Assessment 30-second Chair Stand – CDC cdc.gov
30 Second Sit to Stand Test | Shirley Ryan AbilityLab – Formerly RIC
“… The 30-Second Chair Test is administered using a folding chair without arms, with seat height of 17 inches (43.2 cm). … That way, it is possible to assess a wide variety of ability levels with …..”
An evaluation of the 30-s chair stand test in older adults: frailty detection based on kinematic parameters from a single inertial unit ncbi.nlm.nih.gov
“..Results

For the stand-up and sit-down phases, velocity peaks and “modified impulse” parameters clearly differentiated subjects with different frailty levels (p < 0.001). The trunk orientation range during the impulse phase was also able to classify a subject according to his frail syndrome (p < 0.001). Furthermore, these parameters derived from the inertial units (IUs) are sensitive enough to detect frailty differences not registered by the number of completed cycles which is the standard test outcome.."


-30 Second Arm Curl Test
*see Fitness: Upper Body Workouts-Arms, Biceps, etc… goodnewshealthandfitness.wordpress.com

30 Second Arm Curl Test – YouTube

Northeastern University Senior Fitness Assessments – 30-second Arm …

Arm Curl Test – YouTube

=>Scoring Results

Senior’s Arm Curl Test exrx.net
“…’Repetitions’ is the number of times subject curls weight within 30 seconds. Click “Calculate”. Evaluates arm flexor strength endurance for seniors, 60 through 94 years of age. ..

Subject should be encouraged to perform a trial of one or two repetitions without weight before test to clarify form.

Sit on chair with dumbbell
Women: 5 lbs (2.3 kg)
Men: 8 lbs (3.6 kg)
Hold weight in a handshake grip with arm fully extended to side of chair
Curl weight by flexing elbow while turning palm of hand toward shoulder
Lower until elbow is straight
Repeat curling until 30 seconds expire
..”

Arm Curl (Bicep) Test topendsports.com
“..scoring: The score is the total number of controlled arm curls performed in 30 seconds. Below is a table showing some recommended ranges for this test based on age groups (from Jones & Rikli, 2002)…”

-Six Minute Walk Test
*see Fitness: Various Cardio Workouts goodnewshealthandfitness.wordpress.com

Six Minute Walk Test – YouTube

The Six-Minute Walk Test: Why and How? — BAVLS

Six Minute Walk Test 2012

=>Scoring Results

6 Minute Walk Test topendsports.com
“..It is an adaptation of the Cooper 12 minute run. The 6 Minute Walk test is part of the Senior Fitness Test Protocol. For people who use orthopedic devices when walking, as well as people who have difficulty balancing, there is an alternative 2 minute step in place test…”
Miles to Meters conversion metric-conversions.org
1mi= 1609.344m
The 6-Minute Walk Test in Mobility-Limited Elders: What Is Being Measured? academic.oup.com
“..In this study involving mobility-limited older adults with no significant cardiovascular or respiratory disease, the 6mw test was strongly associated with performance-based measures of functional limitation, yet was poorly associated with proxy measures of submaximal aerobic capacity. Consistent with other performance-based measures of function, impairments in leg power and strength were predictive of 6mw performance, with the greatest influence being at distal lower extremity sites…”

“The object of this test is to walk as far as possible for 6 minutes. You will walk back and forth in this hallway. Six minutes is a long time to walk, so you will be exerting yourself. You will probably get out of
breath or become exhausted. You are permitted to slow down, to stop, and to rest as necessary. You
may lean against the wall while resting, but resume walking as soon as you are able. You will be walking
back and forth around the cones. You should pivot briskly around the cones and continue back the other
way without hesitation. Now I’m going to show you. Please watch the way I turn without hesitation.”…

6 Minute Walk Test | Shirley Ryan AbilityLab – Formerly RIC

Six Minute Walk Test / 6 Minute Walk Test sralab.org
“..Set-Up:

Place cones at either end of the 30 metre stretch as turning points
Have chairs set up either side and halfway along the walking stretch..”

IFA Senior Fitness ifafitness.com

Cardiovascular Testing


Stress testing should be performed by a doctor. Once the doctor has given the written approval with a list of limitations, the trainer must then determine the fitness level of the cardiovascular system by performing fitness testing. Testing should not be performed on clients who have tachycardia. Fitness tests should be performed on an individual basis and not as a group to avoid competitive results.

The Six-Minute Walk Test is used to measure aerobic endurance. The client will walk at their fastest pace around a rectangular track whose length is 50 yards (45.7m) and width is 5 yards (4.6m).,,

The following table lists average distances based on age. Scores lower than these figures are considered below average. Scores higher than these figures are considered above average. ..”

-2 Minute Step Test
*see Fitness: Various Cardio Workouts goodnewshealthandfitness.wordpress.com

2 Minute Step Test – YouTube

2 Minute Step Test – YouTube

The 2 Minute Step Test – YouTube

2 Minute Step in Place Test topendsports.com
“..scoring: Record the total number of times the right knee reaches the tape level in two minutes. Below is a table showing the recommended ranges for this test based on age groups (from Jones & Rikli, 2002)…”
The 2-minute step test is independently associated with cognitive function in older adults with heart failure link.springer.com
“…. The 2-minute step test (2MST) has been suggested as a more practical alternative to the 6MWT, though no study has examined whether it is associated with cognitive impairment in persons with HF. This study examined whether the 2MST is associated with cognitive function in older adults with HF….”

-Chair Sit and Reach Test
*see Fitness: Lower Body Workout goodnewshealthandfitness.wordpress.com
particularly hamstring

Chair Sit And Reach Test – YouTube

Northeastern University Senior Fitness Assessments – Chair Sit-and …

Chair Sit and Reach Trial 1 – YouTube

=>Scoring Results

Chair Sit and Reach Test topendsports.com
“..scoring: The score is recorded to the nearest 1/2 inch or 1 cm as the distance reached, either a negative or positive score. Record which leg was used for measurement. Below is a table showing the recommended ranges (in inches) for this test based on age groups (from Jones & Rikli, 2002)…”
Chair Sit and Reach Test fitt50.hu
“..Equipment required

ruler or tape measure,
straight back or folding chair (about 44 cm high).

Procedure

Sit on the edge of the chair (placed against a wall for safety). One foot must remain flat on the floor. The other leg is extended forward with the knee straight, heel on the floor, and ankle bent at 90°.
Place one hand on top of the other with tips of the middle fingers flush.
Inhale, and then as you exhale, slowly reach forward toward the toes by bending at the hip. Keep the back straight and head up. Avoid bouncing or quick movements, and never stretch to the point of pain.
Keep the knee straight, and hold the reach for 2 seconds. If your knee bends, straighten your leg and start again.
The distance is measured between the tips of the fingertips and the toes. If the fingertips touch the toes then the score is zero. If they do not touch, measure the distance between the fingers and the toes (a negative score), if they overlap, measure by how much (a positive score). Record the measurement to the nearest 1 cm and which leg you performed the test.
Repeat the test 2 times on each leg.
..”

-Back Scratch Test
*see Fitness: Upper Body Workouts-Shoulders goodnewshealthandfitness.wordpress.com

Back Stratch Test – YouTube

Back scratch Test – YouTube

Back Scratch Test.mpg – YouTube

=> Scoring Results

Back Scratch Test topendsports.com
“..An assistant is required to direct the subject so that the fingers are aligned, and to measure the distance between the tips of the middle fingers. If the fingertips touch then the score is zero. If they do not touch, measure the distance between the finger tips (a negative score),..”
Back Scratch Test fitt50.hu
Practical Application of Functional Assessments: Flexibility Assessments Jessie Newell by Jessie Newell on September 04, 2015 acefitness.org
…Apley’s Scratch Test

“This assessment examines the ability to combine motions of the shoulder (glenohumeral joint) and shoulder girdle (scapulothoracic) joint. The hand that is reaching up and over the head to touch the top of the back with the palm should ideally touch the medial or vertebral border of the opposite shoulder blade or even farther down the spine. The hand reaching up the back with the back the hand reaching up mid back should ideally touch the inferior angle of the opposite shoulder blade. ..”

-8 foot and up go test
*see Fitness: How “Balanced” are you? goodnewshealthandfitness.wordpress.com

8 Foot up and go test – YouTube

Part 2: 8-foot Up and Go Assessment – Prevent Senior Falls – YouTube

8-foot Up and go test – YouTube

Northeastern University Senior Fitness Assessments – 8-Foot Get Up …

=>Scoring Results

8 Foot Up and Go Test topendsports.com
“..Place the chair next to a wall (for safety) and the marker 8 feet in front of the chair. Clear the path between the chair and the marker. The subject starts fully seated, hands resting on the knees and feet flat on the ground. On the command, “Go,” timing is started and the subject stands and walks (no running) as quickly as possible (and safely) to and around the cone, returning to the chair to sit down. Timing stops as they sit down. Perform two trials…”
The 8-foot up and go test is the best way to assess physical function in the rheumatoid arthritis clinic academic.oup.com
“..RA patients typically experience adverse, inflammatory-driven changes in body composition, which result in muscle wasting and increased fat mass. This condition, termed rheumatoid cachexia (RC) [1], is a major contributor to the impaired physical function of these patients [2, 3]. Poor physical function is a strong predictor of clinical outcome in RA, and is associated with increased morbidity and mortality, reduced quality of life and higher treatment costs [4–6]. Both patients and health-care professionals identify physical function as a key outcome in the management of RA [7] and improving function as an important therapeutic target in clinical care [6, 8–10]. Hence, accurate assessment of physical function is required if RA treatment is to be optimized [10]…”
8-Foot Up-and-Go Test fitt50.hu
Validity of the 8-Foot Up and Go, Timed Up and Go, and Activities-Specific Balance Confidence Scale in older adults with and without cognitive impairment. ncbi.nlm.nih.gov
“..Fall history was found as the only significant predictor of test outcome for the TUG, 8UG, and ABC, indicating that MCI is not a significant determinant of test performance…”

*see Health & Fitness: How to get more “energy” for the Elderly? goodnewshealthandfitness.wordpress.com

Mobility Assessments for Higher Functioning

-Squats
*see Fitness: How to get “defined” glutes (butt)? goodnewshealthandfitness.wordpress.com

3 Functional Tests for Older Clients to Assess Quality of Movement … theptdc.com

2. Sit-to-stand test
“..his test mimics an everyday activity: can your client comfortably get in and out of her chair?

During this test, have the client sit with her back touching the back of the chair. Now ask the client to stand from the seated position, counting aloud every rep. Stop the test when the patient can get five reps of sit-to-stands…”

How Fit Are You? The Chair Test – The Truth About Getting … – YouTube

< 35 Men 10 in 10 sec
< 35 Weomen 12 in 12 sec
55 Men 19 in 19 sec
*see Fitness: How “Balanced” are you? goodnewshealthandfitness.wordpress.com

-Frontal Planks
*see Fitness: Morning Routine-Different types of Sit-Ups-Crunches goodnewshealthandfitness.wordpress.com

Fitness Over 50: Prone Planks – YouTube

Elderly 30 Second Plank – YouTube

87-year-old woman doing the plank for four minutes. – YouTube

-Overhead Reach

How to do the Functional Reach Test – YouTube

Others Related

5 Chair Exercises for Older Adults
Franklin Antoian by Franklin Antoian
on May 09, 2017 acefitness.org

A simple life expectancy test – How To Stay Young: Episode 1 Preview – BBC One

Sitting Rising Test…Debunked

8 Balance Moves for Active Agers
Lawrence Biscontini by Lawrence Biscontini
on May 15, 2015 acefitness.org
“.. Participants in this study were 168 men with systolic heart failure (New York Heart Association (NYHA) class I-IV). In the study we used the two-minute step test, the six-minute walk test, the cardiopulmonary exercise test and isometric dynamometer armchair. Results: Patients who performed more steps during the two-minute step test covered a longer distance during the six-minute walk test (r = 0.45). The quadriceps strength was correlated with the two-minute step test and the six-minute walk test (r = 0.61 and r = 0.48). ..”

Designing Balance Exercise Programs for Older Adults acefitness.org
“..Decreased balance is attributable to an age-related decline in multiple physiological systems that contributes to decreased muscle flexibility and strength, reduced central processing of sensory information, and slowed motor responses (American Geriatrics Society, British Geriatrics Society, and American Academy of Orthopedic Surgeon Panel on Falls Prevention, 2001). In addition to an increased risk of falls, diminished balance and mobility may limit activities of daily living or participation in leisure-time activities. Accordingly, it is essential that balance exercises be incorporated into the physical activity programs of older adults. The following article uses case studies to outline the critical components of designing individualized balance exercise programs for clients that reduce their risk of falls. Sample balance exercises and training progressions (from simple to complex) will also be presented…”

How long will I live? Simple sitting test predicts longevity today.com

Exercises

What Type of Exercise Do You Use to Help Older Adults Prevent Falls? Jan 01, 2008 ideafit.com

Exercise for Seniors healthline.com
‘…Walking for just five or 10 minutes at a time on several days each week, is a great way to begin. Once you can walk for 30 minutes at a time, you’ve built a solid foundation and are ready to add more challenging activities to your routine. Starting a basic strength routine while you begin your aerobic routine will help you build the strength you need to support your aerobic workouts.

The best aerobic activities for older adults to begin with are low-impact exercises, such as walking, cycling, swimming, and water aerobics. Other options include:”

15 Min Senior Workout – HASfit Exercise for Elderly – Seniors Exercises for Elderly – Seniors


“Published on Oct 7, 2013
Unlock rewards and help keep HASfit free by donating now – https://www.patreon.com/hasfit

Coach Kozak’s 15 minute senior workout is great for senior strength and will get your heart rate up at the same time. The total body exercise for elderly doesn’t require any equipment, but you may choose to use some light weights or a couple water bottles. Senior exercises for elderly are low impact and safe on the joints. Visit http://hasfit.com for the seniors workouts instructions, more videos, free meal plans, and other health tips. http://hasfit.com for the best free workout and senior aerobic exercise routines for men and women at home or in gym. ..”

20 Min Chair Exercises Sitting Down Workout – Seated … – YouTube

FUN EXERCISES FOR SENIORS: WHAT YOU CAN DO WHILE WATCHING TV cedarsofchapelhill.com
“Fun Exercises for Seniors: What you can do while watching TV
Tired of exercise rudely interrupting your binge watching sessions of your favorite TV show? …

Seated Jumping-Jacks

While traditional jumping jacks are possible while watching TV, they can also be a bit hard on your joints. Instead, do a seated version by sitting on the edge of your chair and lifting your arms up and open wide while also spreading your legs apart. Do a set of 10 of these as quickly as possible, rest and repeat. This will keep your limbs moving and circulating.

Leg Extensions

To do a proper leg extension, simply sit in your chair, extend one leg out and flex your foot so only your heel touches the floor, then raise your leg as high as you can without rounding your back. Hold this for a count of three, lower your leg, repeat or alternate with your other leg.

Use Your Water Bottle

The most obvious use for a water bottle (other than drinking from it, of course) is using it as a hand weight, however it can also be used to strengthen your thighs. To do this, simply sit on your chair with your back straight and shoulders back. Plant your feet on the floor, with your ankles in line with your knees. Now, place a water bottle between your legs and squeeze your thighs around it 30 times. It may not sound like much at first, but when you try it you’ll feel how your thigh muscles will work during this.

Bonus: Do this while also doing the arm exercises listed below.

Elbow Curls

This exercise will help stretch your chest and shoulder muscles and help decrease upper back pain and stress. Simply place your hands on either side of your head with your elbows pointed out then bring your elbows together in front of your face then pull them back to the starting position, repeat up to 30 times.

Arm Circles

It doesn’t get much simpler than this, but if you haven’t exercised in a while, this could be a beneficial way to flex muscles you forgot you even had. For this, simply sit on the edge of your seat and extend your arms out at your side at shoulder height. Move your arms in small circles 20 times going forward and 20 times going back before resting.

Create a Routine Around the Program You’re Watching

A simple way to get yourself moving is to plan on moving around during the commercials (no fair DVRing something and fast forwarding the commercials!). Instead of using this time to grab a snack, stand up and march or walk in place.

You can also create a routine based on the individual show. For example, whenever a certain character comes on screen make sure you do at least one exercise from this list or even just simply stretch your arms above your head or stretch your legs out to keep your joints from stiffening.

Treadmill

Not the most creative exercise on this list, but it is effective and something most people can do no matter what their level of physical fitness is. If you can’t put a treadmill in front of your current television, consider getting a treadmill with a screen already attached. Yes, these exist now and are making it even harder for many people to make excuses for not working out.

Already have a treadmill and you’re not willing to take up living room space with it? Simple, get a TV for the room where you’re treadmill is. While no fitness trainer is likely to encourage you to get more televisions, if the options are not working out at all, or working out with a TV in your home gym, then this is clearly the better plan.

To find more exercise ideas for seniors, read our article Exercise for People Who Hate Exercise.

Looking for a retirement community where you can enjoy television and exercise in your own home while also having plenty of options for social and aerobic activities? The Cedars of Chapel Hill, North Carolina offers a fitness center complete with treadmills, indoor pool and, of course, television. Visit their website to learn about life at The Cedars.

*see Fitness: Various Workouts while Watching T.V. goodnewshealthandfitness.wordpress.com

15-minute Sample Workout for Older Adults from Go4Life – YouTube

30 Min Senior Workout Routines – Standing & Seated Chair Exercise for Seniors, Elderly, Older People

Full Body Flexibility Exercises for Seniors – YouTube

Daily Life Activities

*see Fitness: Various “Home” & “Backyard” Exercises goodnewshealthandfitness.wordpress.com

Stronger Bones
*see Health: How to repair and deal with “loss” cartilage? goodnewshealthandfitness.wordpress.com

Osteoporosis Weight bearing exercises – YouTube

Exercise for Seniors : Strengthening Exercises for Osteoporosis …

Unbreakable: How Martial Artists Develop Stronger Bones
By Adam Sinicki on March 11, 2016 thebioneer.com

-Arthritis

Health: How to deal with arthritis as one ages? goodnewshealthandfitness.wordpress.com

Exercise for Arthritis & Aging : Hip & Knee Arthritis Exercises – YouTube

Exercise with Mary: Seated Exercises for Arthritis – YouTube
https://www.youtube.com/watch?v=CcGt3ys2wOA
*see Fitness: Exercises for those with “limited” mobility goodnewshealthandfitness.wordpress.com

-Back
*see Medical: How to “get rid” of back pain? goodnewshealthandfitness.wordpress.com

Exercise for Seniors : Senior Citizen Back Strengthening … – YouTube

Equipment

Staying Fit, parentgiving.com
Eva Medical Pedal Exerciser Chrome Frame (Fully Assembled Exercise Peddler, no tools required)
EVA Medical
amazon.com

BoneSmart Pilates AGING STRONG DVD Vol I with Enhanced Props Bundle – Newly Released! – Exercise to Build Bone, Avoid Injury, Age Strong by BoneSmart Pilates amazon.com

-Resistance Bands
*see Fitness: Various Resistance Training Exercises goodnewshealthandfitness.wordpress.com

Senior resistance band exercises with balance and Wellness – YouTube

Resistance Band Exercises for Seniors – YouTube

Resistance Band Exercises : Stretch Band Exercises for Seniors …

Senior Fitness Exercise – Resistance Band Workout with Stef – YouTube

Balance Training
*see Fitness: Kinesiology-Kinematic Exercise Types goodnewshealthandfitness.wordpress.com

12 Best Elderly Balance Exercises For Seniors to Help Prevent Falls eldergym.com
“…Most common reasons seniors fall

Your vision may decrease which can lead to falls due to not seeing clearly.
Your hips and legs can become weaker making it harder to walk.
We can develop poor posture or have spinal degeneration making it harder to stand erect.
Our ability to lift our feet decreases and we can stumble.
It takes longer to react when something is in our way causing us to fall.
Many drugs interact causing dizziness or decrease balance.
Low blood pressure can lead to light-headedness increasing our risk of falls.
..

12 Best balance exercise videos: Follow along with our videos and improve your balance…..”

Balance Exercises for Seniors – Fall Prevention – Balance Exercises for Elderly

“Grow Young Fitness
Published on Nov 25, 2015
Balance Exercises for Seniors: Check out the FULL PROGRAM on the website!
https://www.growyoungfitness.com

In this video Deron Buboltz takes you through his fun, step by step Balance Exercises for Seniors. These balance exercises are designed specifically for fall prevention in the Elderly/Senior community. Deron’s goal is to bring Senior Fitness to a place it has never been before. To learn how you can join the club and start living a better more mobile lifestyle just click the link ABOVE.”

7 Balance Exercises for Seniors-Fall Prevention by Physical Therapists

Dr. Mercola’s Mom Demonstrates Balance Exercises for Seniors
https://youtu.be/uGJR59_aMDo
*including hand-eye coordination

Prevent FALLS with These Simple Balance Exercises for Seniors and …

Dynamic Standing Balance Exercises for Elderly

*see Fitness: How “Balanced” are you? goodnewshealthandfitness.wordpress.com

Hip Flexors
*see Fitness: Various Exercises for the Hip goodnewshealthandfitness.wordpress.com

Hip Flexor Exercises For Seniors And The Elderly; Hip Marching eldergym.com
“..Hip flexor exercises for seniors and the elderly like hip marching are very important in maintaining lower body strength.

These leg exercises will increase your walking endurance and ability to pick up objects off lower surfaces…”

How to Strengthen the Hip Flexor Exercises for Seniors – YouTube
Video for hip flexor strength exercises for elderly

Top 3 Exercises for Hip Flexor Strengthening

Hip Stretches | Exercise for Older Adults – YouTube

Senior Physical Fitness at Home : How to Strengthen the Hip Flexor …

Posture
*see Fitness: How to reverse common Abnormal Postures? goodnewshealthandfitness.wordpress.com

10 Daily Posture Exercises for Seniors

Lower Body

*see Fitness: Lower Body Exercises for those with “limited” mobility https://goodnewshealthandfitness.wordpress.com

-Seated Squats

Senior Squat Exercise – Senior Sit Down Stand Up Exercise – YouTube

Senior Citizen Exercises : Senior Exercises: Seated Chair Squats …

Senior Exercises: Seated Chair Squats – YouTube

20 Min Standing & Seated Exercise for Seniors, Obese … – YouTube

-Single-leg Lunge with Chair

Lunge With A Chair For Seniors – YouTube

Leg Strengthening Exercises for Seniors – The forward Lunge – YouTube

17 Min Chair Exercises for Seniors & Beginners – HASfit Senior …

-Leg Curls

Senior Physical Fitness at Home : Hip Abduction Chair … – YouTube

Senior Physical Fitness at Home : How to Strengthen the Hamstring …

-Hamstrings

Geriatric Hamstring Stretches – YouTube

Senior exercise videos: HAMSTRING STRETCH – YouTube

Senior Physical Fitness at Home : How to Strengthen the Hamstring …

-Calf Raises

Senior Physical Fitness at Home : Calf Raise & Calf Muscle … – YouTube

Standing Calf Stretch

ReflexClinic
Published on Jan 28, 2013
Calf stretch in standing position is performed by standing in a lunge position with hands placed against the wall or on a sturdy table for support. The hips are directed forward and the trunk is upright. The back foot is flat on the floor and pointing straight forward. Slowly transfer your weight onto the front leg until you feel the stretch in the calf of the back leg. Hold for 30 seconds to 1 minute. Repeat 2-3 times per side. You can also slightly bend the back knee to affect a different portion of posterior calf muscles.

-Others

12 Best Leg Exercises For Seniors And The Elderly eldergym.com
“..Strengthening the lower body is one of the most effective and efficient methods of preserving your independence and improving your health as you age..”

4 Lower Body Strength Exercises for Older Adults from Go4Life

Leg Strengthening Exercises for Seniors – YouTube

Best Leg Exercises For Seniors – YouTube

Standing Exercises for Older Adults – YouTube

4 Lower Body Strength Exercises for Older Adults from … – YouTube

=>Chairs

20 Min Exercise for Seniors, Older People, Elderly – Seated … – YouTube

Chair Fitness Workout | Chair Exercises For Seniors – YouTube

How to Side Leg Raises For Seniors – YouTube

How to Do Chair Stand Exercises for Seniors – YouTube

Seated Exercises for the Elderly – YouTube

=>Stretching

Stretching for Older Adults – Legs & Lower Back – YouTube

Back and leg stretch for Seniors – YouTube

The Best Leg Stretches for Seniors – Part 1: Lower Body … – YouTube

Seated Stretches for the Elderly or those with Limited Mobility – YouTube

Gastroc stretch at wall

Upper Body Workouts

-Back

Exercise for Seniors : Back Strengthening Exercises That … – YouTube

Seated Back Extension – YouTube

Exercise for Seniors : Back Strengthening Exercises That … – YouTube

Seated Back Extension – YouTube

-Chest Press

Senior Fitness Exercises : Seated Chest Press Exercise for … – YouTube

Senior Citizen Exercises : Senior Exercises: Chest Presses – YouTube

How to Do Seated Resistance Band Chest Press – YouTube

-Wall Push-Ups

Senior Fitness – Pushups at the Counter – YouTube

Wall Push Ups For Beginners | How To – YouTube

-Bicep Curls

How To Do Resistance Band Bicep Curls-Exercise Tutorial – YouTube

How to Do Bicep Curls for Seniors – YouTube

Senior Physical Fitness at Home : Bicep Curl Exercises for … – YouTube

-Lateral Arm Raises

How to Exercise: Arm Raise Range of Motion for Seniors – YouTube

Exercise for Seniors : How to Strengthen Flabby Arms – YouTube

Lateral Raise with Resistance Band | Tim McComse

Core
*see Fitness: Morning Routine-Different types of Sit-Ups-Crunches goodnewshealthandfitness.wordpress.com

Core Strengthening Exercises for Seniors – YouTube

Core Strengthening Exercises for Seniors – YouTube

Seated Upper Body and Core exercises for Seniors – YouTube

Smart Moves Abdominal and Core Exercises in a Chair – YouTube

-Shoulders
*see Fitness: Upper Body Workouts-Shoulders goodnewshealthandfitness.wordpress.com

Shoulder Exercises for Seniors – YouTube

Physical Therapy Exercises for Seniors: Shoulder Pain … – YouTube

Flexibility and Mobility Enhancing Stretches for Older Adults

Easy exercises for seniors, Part II: Shoulder shrug, neck … – YouTube

-Others

6 Upper Body Strength Exercises for Older Adults from … – YouTube

Physical Therapy Exercises for Seniors: Upper Body … – YouTube

Five Minutes of Fitness After Fifty, #9, Upper Body Strength – YouTube

=> Chairs

Seated Row Chair Exercise for Older Adults – YouTube

=>Stretches
*see Fitness: Various kinds of Stretches goodnewshealthandfitness.wordpress.com

Mid Back Pain For Seniors – Back Extensions – YouTube

Upper Body Active Stretch Workout – Arms, Shoulder, Chest – YouTube

Exercises for Seniors – Stretching Exercises for Seniors … – YouTube

The Best Stretches For Seniors – Part 2: Upper Body … – YouTube

Shoulder Stretches | Exercise for Older Adults – YouTube

Neck Stretches | Exercise for Older Adults – YouTube

Swimming
*see Health: Be more safe in Swimming Pools? goodnewshealthandfitness.wordpress.com

Senior Citizen Water Workout | Water Aerobics – YouTube

Misc

Flash mob seniors, Senior Exercise Class, chair exercise, exercise choreography older adults

Fitness: Eldery-What’s your favorite exercise video?

*see Longevity: How to “slow” the aging process? goodnewshealthandfitness.wordpress.com

Any other exercises you suggest , recommend, etc..?

Good News Elderly
https://www.facebook.com/groups/471659289554782/

Follow Us At:

#healthfitnesslifeguy

Fitness: “Energy” Tips for Aging-Seniors-Elderly-“Older” Age Adults

After 50, All Roads Lead to Fitness
Want energy, good looks and a youthful attitude? Get fit!
by Barbara Hannah Grufferman, July 22, 2013|aarp.org
“..
Here’s how I turned things around

First, I made myself a priority. Many may be depending on you, but you have to be in good mental and physical health to be of service to any of them.

I started down my path to fitness by going for slow runs with walk breaks, and I learned how to do push-ups and other strengthening exercises to prevent bone density loss and, therefore, osteoporosis. (Consult your doctor before starting a new exercise regimen.)

..”

Top Tips On Senior Fitness


“Published on Dec 30, 2014

A “must see” for those who to know about senior fitness and how to use it to take their fitness regime to a new level.
See more at … http://tinyurl.com/pnro9tt
http://www.healthfitnessandsport.com&#8221;

Senior Fitness Expert Offers Tips on Successful Aging


“Published on Mar 19, 2013

Jana Headrick, wellness director for Tulsa, Oklahoma, retirement community Inverness Village, talks about setting meaningful resolutions for successful aging.”

Posture

*see Fitness: How to reverse common Abnormal Postures? goodnewshealthandfitness.wordpress.com

Exercises

*see Fitness: Physiology of Exercise goodnewshealthandfitness.wordpress.com

=>Stretching
*see Fitness: Various kinds of Stretches goodnewshealthandfitness.wordpress.com

Exercises for Seniors – Stretching Exercises for Seniors … – YouTube

=>Balanced

*see Fitness: How “Balanced” are you? goodnewshealthandfitness.wordpress.com

Brain and Balance Exercises – for Seniors & the Elderly – YouTube

Balance Exercises for Seniors – Fall Prevention – Balance … – YouTube

7 Balance Exercises for Seniors-Fall Prevention by … – YouTube

Weight-Bearing Exercises for Seniors : Creative Exercises – YouTube

=>Home
*see Fitness: “Energy” Tips for Aging-Seniors-Elderly-“Older” Age Adults goodnewshealthandfitness.wordpress.com
& Fitness: Various “Home” & “Backyard” Exercises goodnewshealthandfitness.wordpress.com

At-Home Exercises for Seniors – YouTube

-Pulley Exercises

DMI Shoulder Pulley For Physical Therapy, Door Pulley, White $13.90 amazon.com
“About the product

EASY TO USE SHOULDER PULLEY makes physical therapy and exercising easy, either at home or at the office.
PHYSICAL THERAPY DOOR PULLEY that’s great for after surgery, injuries, or your strength, mobility, and flexibility.
INCREASE RANGE OF MOTION after surgery, or for arthritis, tendonitis, frozen shoulder syndrome, rotator cuff injury, capsulitis, or bursitis. ..”


*see https://www.instagram.com/p/BdLsqcojwIr/?taken-by=healthfitnesslifeguy

-Resistance Band
*see Fitness: Various Resistance Training Exercises goodnewshealthandfitness.wordpress.com

Resistance Band Exercises : Stretch Band Exercises for Seniors …

Resistance Band Exercises for Seniors – YouTube

Senior resistance band exercises with balance and Wellness – YouTube

Senior Elastic Band Class–PTSue.com for Seniors – YouTube

=>Strength
*see Fitness: Kinesiology-Kinematic Exercise Types goodnewshealthandfitness.wordpress.com

Strength Training For Seniors or Elderly : Exercises For The … – YouTube

Seniors Fitness & Strength Training Workout – YouTube

15 Min Senior Workout – HASfit Exercise for Elderly – Seniors Exercises for Elderly – Seniors


“Published on Oct 7, 2013

Unlock rewards and help keep HASfit free by donating now – https://www.patreon.com/hasfit

Coach Kozak’s 15 minute senior workout is great for senior strength and will get your heart rate up at the same time. The total body exercise for elderly doesn’t require any equipment, but you may choose to use some light weights or a couple water bottles. Senior exercises for elderly are low impact and safe on the joints. Visit http://hasfit.com for the seniors workouts instructions, more videos, free meal plans, and other health tips. http://hasfit.com for the best free workout and senior aerobic exercise routines for men and women at home or in gym. ..”

Fitness Tips for the Elderly – YouTube


“Published on Jun 16, 2015

Fitness Tips for the Elderly. Part of the series: LS – Kung Fu & Better Living. As we grow older, an active lifestyle is essential to staying healthier longer. Get fitness tips for the elderly with help from a world champion martial artist in this free video clip. Read more: http://www.livestrong.com/video/10094…&#8221;

3 Coordination Exercises for Seniors to work your Brain and Body …

Body and Spirit by Dick Nunez – Senior Fitness – YouTube

*see Health & Fitness: Body, Mind, & Soul (Spirit) Exercises goodnewshealthandfitness.wordpress.com

Keola – Christian Mind-Body Workout – YouTube
https://www.youtube.com/watch?v=-ZDMROjXiJI
“..Published on Jun 25, 2012

Short, full body workout for all levels that introduces you to the unique format of Keola. Designed around Keola Fit’s Transitional Son Series that represents Christ’s victory over death, you will feel strengthened, yet rested/refreshed, in your whole being; spirit, soul, and body. Emphasis placed on building strong arms and core, while also growing in the fruit of the Spirit. Be blessed!

Note: New position names declaring who you are in Christ were incorporated into Keola in 2014 are noted on the screen…”

Beginners Pilates – Pilates Exercises for Beginners and Seniors …

Stronger Seniors Core Fitness Pilates exercise program for … – YouTube

=>Women

Pilates for Older Women – YouTube

Exercises for Women Over 60 : General Fitness Tips

=>Walk in the Park
*see Fitness: “Safety” & Best Tips (Properly) When Running, Jogging, and/or Walking Outdoors goodnewshealthandfitness.wordpress.com

Seated Exercises for Older Adults – YouTube

*see Fitness: Exercises for those with “limited” mobility goodnewshealthandfitness.wordpress.com

=>Others

20 Min Exercise for Seniors, Elderly, & Older People … – YouTube

Know of any other exercises or fitness tips?

Follow us on IG or Instagram #healthfitnesslifeguy
https://www.instagram.com/healthfitnesslifeguy/

Good News Elderly
<a href="https://www.facebook.com/groups/471659289554782/

“Disclaimer: No part of this site is intended to diagnose, treat, or cure any illness. Nothing on this site is to be construed as medical advice; the authors are not doctors. Please discuss your personal health, including any options or ideas you may read on the internet (on this site or others) with your personal, qualified health practitioner before making changes to your diet or adjusting/discontinuing any medication. We are not responsible for any adverse outcomes associated with using or misconstruing advice or information on this site. THANK YOU for stopping at our site! May you find what your looking for and “God speed” to good health and prosperity!”

Medical: Knee Dislocation-Causes, treatment, healing, etc…?

Knee Dislocation emedicinehealth.com

“..A knee dislocation occurs when the bones that form the knee are out of place. A knee dislocation, more specifically, is when the bones of the leg (the tibia and fibula) are moved in relation to the bone in the thigh (femur)…”
Dislocation of the knee A. Robertson, R. W. Nutton, J. F. Keating DOI: 10.1302/0301-620X.88B6.17448 Published 23 May 2006 bjj.boneandjoint.org.uk

“..Dislocation of the knee is uncommon, representing less than 0.2% of all orthopaedic injuries.3–5 It occurs mainly as a result of high-energy trauma, usually in young men. Motor-vehicle accidents account for over half of the cases and sports injuries for slightly less than one-third. Dislocation is associated with multiple trauma in between 14% and 44% of cases and is bilateral in 5% of patients6–10 (Table I⇓)…”

CAUSES

Complex Multiligament Knee Injuries drrobertmarx.com

“.. the result of a high energy injury such as a car accident or fall from a height. It can also occur from a sports injury, or rarely, a fall at work or during everyday activity. In these injuries, two or more of the major ligaments in the knee are severely injured and require surgery. If three or all four of the major ligaments are injured, the knee may be dislocated…”

Knee Dislocations – Everything You Need To Know – Dr. Nabil Ebraheim

“Uploaded on Jun 21, 2011

Educational video describing the types and treatment available for knee dislocations and possible vascular or nerve injuries.”

TREATMENT

Home Injury Treatments : Dislocated Knee Treatment Tips , from youtube.com

expertvillage

“Uploaded on Sep 26, 2008

Resetting the knee or knee cap is the first thing to do when helping a victim with a dislocated knee cap. Be prepared for emergency situations such as this with tips and advice from a 30 year emergency veteran in this free video on treatments.

Expert: Joe Bruni
Bio: Captain Joe Bruni has over 30-years experience as a street firefighter and company officer.
Filmmaker: Christopher Rokosz”
Patella dislocation stoneclinic.com

“..Reduction

If the patella has been shifted completely outside of its groove, the first step will be returning it to its normal position. This process is called reduction and can sometimes happen spontaneously. If not, a doctor can push the patella back in place.
Surgical treatment

For patellar dislocations resulting in a damaged ligament, we will most often reconstruct the damaged ligament (patellofemoral ligament) surgically using a donor tendon. If there is damage to the articular cartilage in the joint, we can treat it arthroscopically. Failure to address these issues may lead to a chronically unstable patella and potentially an arthritic knee.
Rehabilitation

Rehabilitation following reconstruction of the patellofemoral ligament focuses on getting the patient fitter, faster, stronger with a primary emphasis on promoting proper tracking of the patella. During the first month, emphasis is on healing of the repaired ligament while maintaining range of motion as allowed by the patient’s surgeon on an individual basis. As patients progress through the program, specific lower extremity strength and stabilization activities are introduced. In the final months of the rehab program, focus transitions to sports-specific training.

Some people are chronically loose in the knee cap, often due to bony shapes such as a flat anterior femur (trochlea) in combination with tissue laxity (stretchy tissues). In those cases, careful physical therapy and strengthening exercises focused on the muscles that guide the patella are prescribed first before any surgical procedure is undertaken…”

Home Remedies for Knee Pain top10homeremedies.com

“..Here are the top 10 home remedies for knee pain.
1. Cold Compress

Applying cold compresses to the painful knee is one of the best and easiest ways to reduce pain and swelling. The cold will constrict the blood vessels, reducing blood flow to the affected area and thus reducing swelling. It will also give you relief from the pain.

Wrap a handful of ice cubes in a thin towel.
Apply the compress to the affected knee area for 10 to 20 minutes.
Do this two or three times daily until your pain is gone.

A bag of frozen peas also works well as a cold compress. You can opt for alternating hot and cold compresses as well for chronic pains.

2. Apple Cider Vinegar

Apple cider vinegar is also helpful in reducing knee pain. Due to its alkalizing effect, apple cider vinegar helps dissolve mineral build-ups and harmful toxins within the knee joint. It also helps restore joint lubricants to help reduce pain and promote mobility.

Mix two teaspoons of apple cider vinegar in two cups of filtered water. Sip this mixture throughout the day. Drink this tonic daily until you recover completely.
You can also add two cups of apple cider vinegar to a bath tub of hot water. Soak the affected knee in the water for 30 minutes. Do this once daily for a few days.
Also, you can mix together one tablespoon each of apple cider vinegar and olive oil. Use it to massage the affected knee once or twice daily until the pain is gone.

3. Cayenne Pepper

Cayenne pepper contains capsaicin that works like a pain reliever. Capsaicin’s natural analgesic or pain-relieving properties produce a warm sensation and reduce pain in the affected knee.

Prepare a mixture by adding two tablespoons of cayenne pepper powder in one-half cup of warm olive oil. Apply this paste on the affected area twice daily for at least one week.
You can also mix one-quarter or one-half teaspoon of cayenne pepper powder in one cup of apple cider vinegar. Soak a clean washcloth in this solution and apply it on the aching area for about 20 minutes once or twice daily until the pain and inflammation is reduced.
You can even apply a gel containing 0.0125 percent capsaicin topically to reduce knee pain.

4. Ginger

Whether knee pain is due to arthritis, muscle strain or injury, ginger is an effective remedy to alleviate the pain. Its effectiveness comes from the presence of anti-inflammatory compounds in it. Ginger can reduce swelling on the knee as well as the pain.

Crush a small piece of fresh ginger root, add to one cup of water and boil it for 10 minutes. Strain and add a little honey and lemon juice. Drink two to three cups of this ginger tea daily until the pain is gone.
You can also massage the affected knee with ginger oil two or three times a day until you are satisfied with the results.

5. Turmeric

Turmeric is an effective and natural treatment to relieve knee pain. Turmeric contains a chemical called curcumin that has anti-inflammatory as well as antioxidant properties that help reduce pain.

Also, the National Center for Complementary and Alternative Medicine (NCCAM) reports that turmeric may slow the progression of rheumatoid arthritis, one of the main causes of knee pain.

Add one-half teaspoon each of ground ginger and turmeric to a cup of water and boil it for 10 minutes. Strain, add honey to taste, and enjoy twice daily.
Boil one teaspoon of turmeric powder in a glass of milk. Sweeten with honey and drink it once daily.
Another option is to take 250 to 500 mg turmeric capsules three times daily.

Follow these remedies daily until the pain is gone completely.

Note: As turmeric can thin the blood, these remedies are not suitable for those taking blood-thinning medicine.

6. Lemon

Lemon has also been found beneficial as a home remedy for knee pain caused by arthritis. The citric acid found in lemon works as a solvent for uric acid crystals, which is the cause of some types of arthritis…”

  • Remedies for Knee Pain…

    “Massage Therapy: This technique is very effective in soothing aches and pains all over the body. Gently massage your knee area with some warm olive oil around two or three times a day. Make sure that the massage lasts for at least 5 to 10 minutes at each time.

    Resting: When it comes to the treatment of many ailments and afflictions, this is one of the most important, yet commonly overlooked factors. However, it is absolutely essential that you refrain from putting too much pressure on your knees at all times. Giving your knee to heal from an injury or an inflammation will prevent a relapse.
    Elevation: You could reduce the swelling in your knee by keeping it raised. Prop your affected leg on a couple of pillows, or sit on a recliner chair, which allows you to keep your legs elevated….

    Diet for Knee Pain

    Fish like tuna, salmon, herring, sardine, mackerel and cod
    Oranges and orange juice as they are high in Vitamin C
    Sources of a flavonoid known as quercetin, which include onions, red grapes and apples
    Leafy greens, especially spinach
    Soybean and other soy products
    Spices and herbs like ginger, garlic, rosemary, coriander and oregano.
    ..”

    Knee Pain Relief From Home Remedies – How To Get Knee Pain Relief At Home

    TREATMENT

    Exercises

    Exercise for Seniors : Knee Strengthening Exercises Done … – YouTube

    The Best Knee Strengthening Exercises to Relieve Pain draxe.com

    Top 7 Knee Braces | ConsumerReporting 2018 Reviews‎ consumerreporting.org
    #1 Knee Brace
    RiptGear

    *see Health: How to deal with arthritis as one ages? goodnewshealthandfitness.wordpress.com
    & Health: How to repair and deal with “loss” cartilage?

    OTHER KNEE RELATED STUFF

    Musculoskeletal Injuries
    *see Medical: Parts of the Muscular System goodnewshealthandfitness.wordpress.com

    -Iliotibial band Syndrome

    ITB (Iliotibial band) Syndrome – Explained in a minute (knee pain …

    IT Band Syndrome and Knee Pain (HOW TO FIX IT!) – YouTube

    -Patellofemoral Pain Syndrome

    Patellofemoral Pain Syndrome Home Exercise Program – YouTube

    Top 3 Stretches for Patellofemoral Syndrome or knee cap pain …

    -infrapatellar tendinitis ( “jumper’s knee”)

    Patellar tendinitis – YouTube

    Patellar Tendinitis Exercises – YouTube

    HEALING

    Prayer

    German creative miracle – knee bone


    PaulRapleyMinistries
    “Published on Jun 29, 2015

    A German boy shares how Jesus created some knee bone and healed him at a Paul Rapley healing service in Germany!!..”
    Butcher Knife pain in knee healed from Alaska , from youtube.com
    PaulRapleyMinistries
    Painful dislocated knee injury healing & no more crutches – John Mellor Healing Ministry , from youtube.com

    “Published on Oct 13, 2014

    Painful dislocated knee injury healing & no more crutches – John Mellor Healing Ministry. http://www.johnmellor.org. John Mellor, an International Australian Healing Evangelist. John Mellor has a gift of healing and miracles with a ministry of praying for the sick in Jesus’ name. John Mellor sees many miracles and healings of every type of physical illness, emotional disorder and mental illness. John Mellor sees hundreds more testimonies at our YouTube Channel, John Mellor Ministries. If you would like to find out where John Mellor is ministering, see his itinerary at http://www.johnmellor.org.”..
    20 years of spinal & knee pain from car accident healed – John Mellor Healing Ministry , from youtube.com

    God Spoke: Will Never Again Have Pain in Knee – Left Knee Healed christianblog.com
    “..In God’s healing of my left knee, God used a word from an orthopedic surgeon and a word of knowledge spoken on two different occasions by Gordon Robertson of the respected Christian program, The 700 Club, to confirm that my knee was being healed and that I will never again have pain in my left knee.

    On a Sunday in mid January, 2011, after standing at the altar in church praising God for a period of time, I started feeling increased pain in my left knee. I had experienced some pain and discomfort before this, but had been ignoring it. The pain became more and more intense as this day went on. It felt like there was a tight band around the base of my knee and pain was emanating from that area. This strong pain did not want to stop and it got to be both an annoying and a gnawing form of pain. I resorted to an aspirin regiment to ease the discomfort.

    In combating the problem with my knee, I prayed asking for healing and I put into action what I have been learning over the past several years. I commanded the pain to go, to leave my body, and I spoke healing and restoration to my knee, in the name of Jesus. When I did this, it seemed that the band of pain broke up and dispersed down my leg. So, then I was feeling discomfort and grawing pain down my leg originating from the knee.

    So strongly do I believe what I have been sharing in the many blogs I have written on the subject of healing. I was not about to quit believing that my knee was being healed. That the healing power of God was at work. I asked God if He would in some way show me that my knee was being healed…”

    Healed in a Moment cbn.com

    A car accident left Shelley Herrman with pain & limited mobility in her shoulder. Doctors told her the only solution would be surgery. But her church prayed & God healed her.

    http://cbn.com/tv/embedplayer.aspx?bcid=4740637496001

    Eric’s knee problem healed through prayer , from youtube.com
    Dove Ministries
    “..Uploaded on Dec 8, 2009

    Eric’s Knee was healed after prayer with Bill Subritzky in the name of Jesus…”

    Others:

    Jehovah Rapha (Lord Heals) by Sal youtube.com
    https://creativemusicartsy.wordpress.com/2016/05/14/music-prayer-come-and-let-your-healing-fill-this/

    Paul Rapley Ministires-Testimonies paulrapley.com
    Healing Rooms Testimonies bethelredding.com
    Testimonies – International House of Prayer | Healing Rooms ihopkc.org

    “..Knee Cartilage
    The cartilage in my knee was worn out, and doctors told me I needed a knee replacement. As I received prayer the pain left completely, and I can now walk without a limp…”

    Other Sources:

    Sal: I too had a knee injury, which was a meniscus muscle torn from downhill skiing, which God answered my prayer when I called out to Him and ask..”..if You are real, please heal my knee and I’ll follow You” (freshmen year in college). He answered my prayer in a way that it wasn’t broken, just torn meniscus and was in crutches for 4 weeks or so.

    I believe God does “provide” healing and wisdom too on ways to “feel better”..
    Health: How to repair and deal with “loss” cartilage? goodnewshealthandfitness.wordpress.com

    Follow us at @healthfitnesslifeguy on instagram

    Good News Medical

    https://www.facebook.com/groups/339628506163473/

  • “Disclaimer: No part of this site is intended to diagnose, treat, or cure any illness. Nothing on this site is to be construed as medical advice; the authors are not doctors. Please discuss your personal health, including any options or ideas you may read on the internet (on this site or others) with your personal, qualified health practitioner before making changes to your diet or adjusting/discontinuing any medication. We are not responsible for any adverse outcomes associated with using or misconstruing advice or information on this site. THANK YOU for stopping at our site! May you find what your looking for and “God speed” to good health and prosperity!”