April 9, 2023April 9, 2023

E3:Efficient, Effective E3:Efficient, Effective ExerciseExerciseFor LifeFor Life

Charlie Hoolihan, CSCS*D, NASM, Charlie Hoolihan, CSCS*D, NASM, CESCES

Personal Training Director, Pelican Athletic ClubPersonal Training Director, Pelican Athletic Club

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There is a future triathlete, competition power-lifter, tennis player or power walker in this room.

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Sounds impossible and Sounds impossible and daunting. daunting. Everyone starts somewhereEveryone starts somewhere

Ya crawl before you can walk.Ya crawl before you can walk.

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Even Bolt’s of lightening start by Even Bolt’s of lightening start by crawling and wobbling around.crawling and wobbling around.

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Even porpoises start somewhereEven porpoises start somewhere

Ya gotta splash before you can Ya gotta splash before you can swim..swim..

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It’s about finish linesIt’s about finish lines

Professional or recreationalProfessional or recreational

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It’s about trainingIt’s about training

7 age group world records.7 age group world records.

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It’s about where you want to be It’s about where you want to be at age 78 and older.at age 78 and older.

Day to day life determines Day to day life determines flexibility patternsflexibility patterns• Restrictions are developed over time.Restrictions are developed over time.• Posture is controlled by beer and TV.Posture is controlled by beer and TV.• (Carey)(Carey)

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Where do you want to live when Where do you want to live when you are 78 and older.you are 78 and older.

Assistance Walking – Home -26% at Assistance Walking – Home -26% at need help v. 54.8% in assisted living.need help v. 54.8% in assisted living.

Assistance Bathing/Showering – Assistance Bathing/Showering – Home - 11% need help v. 88% in Home - 11% need help v. 88% in assisted livingassisted living

Assistance Getting out of bed/chairs Assistance Getting out of bed/chairs – home 15.5% v. 58.9% assisted – home 15.5% v. 58.9% assisted living.living.

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Who is going to take care of Who is going to take care of you in 30 to 50 years?you in 30 to 50 years?

Medical community?Medical community?Government?Government?Your relatives?Your relatives?Your customers/employers?Your customers/employers?Assisted living employees?Assisted living employees?Who will take the time to investigate all of Who will take the time to investigate all of

the best options available for your best the best options available for your best health?health?

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What if you could take a pill that would What if you could take a pill that would allow you at age 70 to be within 70% allow you at age 70 to be within 70% of your 35 year old physical capacity.of your 35 year old physical capacity.

Strength training helps to decrease Strength training helps to decrease muscle cell death or sarcopenia muscle cell death or sarcopenia from 1% per year to .5% per yearfrom 1% per year to .5% per year

Movement is Medicine

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What if you could take a pill that What if you could take a pill that would make you smarter.would make you smarter.

Exercise increases the amount Exercise increases the amount of neurons in the brain.of neurons in the brain.

Movement is Medicine

Exercise IS Medicine!! – WSJExercise IS Medicine!! – WSJ• Moderate physical activity can boost the immune Moderate physical activity can boost the immune

system and protect against chronic diseasessystem and protect against chronic diseases..• Exercise lowers the risk of stroke by 27%Exercise lowers the risk of stroke by 27%

• Reduces the incidence of diabetes by 50%Reduces the incidence of diabetes by 50%

• Reduces incidence of high blood pressure by 40%Reduces incidence of high blood pressure by 40%– In one study 60% were able to eliminate or decrease In one study 60% were able to eliminate or decrease

medication.medication.

• Reduce mortality and risk of breast cancer by 50%, Reduce mortality and risk of breast cancer by 50%, colon cancer by 60%colon cancer by 60%

• Reduce risk of developing alzheimers by 40%Reduce risk of developing alzheimers by 40%

• Can decrease depression in most cases as much as Can decrease depression in most cases as much as ProzacProzac

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More radical propositionsMore radical propositions

• Exercise, nutrition and mind/body Exercise, nutrition and mind/body modalities can prevent modalities can prevent – 70% of most modern non-traumatic 70% of most modern non-traumatic

negative health conditionsnegative health conditions– Maybe even 90%Maybe even 90%

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Its not that hard!Its not that hard!ActivityActivity Cal. Per Cal. Per

minmin

Riding lawn Riding lawn mowermower

3.63.6 Unless you live Unless you live on acres Get rid on acres Get rid

of itof it

Push power mowPush power mow 6.56.5 1 acre or less – 1 acre or less – get rid of itget rid of it

Push – no powerPush – no power 8.68.6 8.6 x 30 = 258 8.6 x 30 = 258 calcal

StandingStanding 2.62.6 3 x 15 min 3 x 15 min standing = 117standing = 117

30 min/mile walk30 min/mile walk 3.63.6 99 cal99 cal

20 min/mile walk20 min/mile walk 5.35.3 106 cal 106 cal

15 min/mile walk15 min/mile walk 8.08.0 120 cal120 cal

Ice fishingIce fishing 2.92.9 1 hr = 180 cal1 hr = 180 cal

Fishing from boatFishing from boat 2.92.9 samesame

Fishing from Fishing from bankbank

5.05.0 Stand up for Stand up for 300 cal300 cal

Fishing in streamFishing in stream 8.68.6 Trout or Trout or pirannahpirannah

It’s NOT THAT HARD!It’s NOT THAT HARD!

If you are at 0 minutes of If you are at 0 minutes of activity – Do something for 10 activity – Do something for 10 minutes each day. Then build minutes each day. Then build from there. Just get better.from there. Just get better.

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Characteristics of a good exercise Characteristics of a good exercise programprogram

Movement and activity. First and foremost.Movement and activity. First and foremost.Start w 10 minutes per day and then Start w 10 minutes per day and then

add 10% more to your total each week.add 10% more to your total each week.

30 to 60 minutes of activity per day.30 to 60 minutes of activity per day.Does not have to be consecutive. 10 min Does not have to be consecutive. 10 min

incrementsincrements

Once activity habits have been established, then Once activity habits have been established, then diversify.diversify.

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Improve the programImprove the program

Move safely in unrestricted multi-Move safely in unrestricted multi-dimensional movementsdimensional movements

Tri-plane motion – forward, backward, side-to side, Tri-plane motion – forward, backward, side-to side, rotation.rotation.

Symmetrical training – make sure both sides get Symmetrical training – make sure both sides get the same work.the same work.

Symmetrical joint and muscle activation – make Symmetrical joint and muscle activation – make sure your joints line up in proper movement sure your joints line up in proper movement patterns.patterns.

Postural Alignment – chest up! Head up!Postural Alignment – chest up! Head up! Develop stabilizing muscles to enhance Develop stabilizing muscles to enhance

aforementioned movement. – slow down so the aforementioned movement. – slow down so the stabilizing muscles (rotator cuff, spinal support) can stabilizing muscles (rotator cuff, spinal support) can get some trainingget some training

Release of restricted areas – foam roll and stretch.Release of restricted areas – foam roll and stretch.

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Balance your muscle Balance your muscle movementsmovements

posterior and anteriorposterior and anterior

We rarely think of our back muscle groups and live in restricted We rarely think of our back muscle groups and live in restricted front muscle group patterns.front muscle group patterns.

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Lateral and rotatation

Our movement patterns and exercise programs should stimulate muscles designed specifically for side to side and rotational movements

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Athletic moves in motion

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Why Strength Train?Why Strength Train? Increases tendon and ligament thicknessIncreases tendon and ligament thickness Increases bone density in healthy bonesIncreases bone density in healthy bones Slight improvement in osteoporitic conditionsSlight improvement in osteoporitic conditions Increase in anti-aging hormonesIncrease in anti-aging hormones

Growth hormone and testosteroneGrowth hormone and testosterone HGH has an inverse ratio to insulin and cortisol.HGH has an inverse ratio to insulin and cortisol.

Improved fat metabolismImproved fat metabolismImproves glucose metabolism.Improves glucose metabolism.

Increase overall support of the bodyIncrease overall support of the bodyNatural weight belt.Natural weight belt.

Increased metabolismIncreased metabolismActive and resting metabolismActive and resting metabolism

Muscle activation via high intensity strength training Muscle activation via high intensity strength training equals higher resting and active metabolism.equals higher resting and active metabolism.

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MRI’s of thighs of three different women – white MRI’s of thighs of three different women – white line is outer layer of skin, black area is fat, grey line is outer layer of skin, black area is fat, grey area is muscle mass, white is bone density.area is muscle mass, white is bone density.

Left – Moderately active 25-year-old Left – Moderately active 25-year-old Center – Sedentary 58-year-oldCenter – Sedentary 58-year-old Right - Strength trained 63-year-old (a progressive Right - Strength trained 63-year-old (a progressive

machine based program for one year)machine based program for one year) Strong Women Stay YoungStrong Women Stay Young, Miriam E. Nelson PHD, p23. , Miriam E. Nelson PHD, p23.

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Strengthening activities v. other movement activities as we age

Age groupAge group Strength Other Strength Other

18-2418-24 36.8 39.436.8 39.4

25-4425-44 28.1 33.428.1 33.4

45-6445-64 21.0 30.521.0 30.5

50-6450-64 20.0 29.920.0 29.9

65-7465-74 15.4 27.515.4 27.5

75-8475-84 12.1 19.412.1 19.4

The opposite should be true because unused strength fibers atrophy first

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Does exercise help weight lossDoes exercise help weight loss??Calories In - Calories Out = +/- or 0Calories In - Calories Out = +/- or 0

True but overly simplistic.True but overly simplistic. Inaccuracies in computation. We overestimate Inaccuracies in computation. We overestimate

how much we exercise and underestimate how how much we exercise and underestimate how much we eat.much we eat.

There are individual biological variations and There are individual biological variations and metabolic types for exercise and nutrition.metabolic types for exercise and nutrition.

Long term Long term balance needed for exercise and balance needed for exercise and nutrition that are regular lifestyle patterns.nutrition that are regular lifestyle patterns.

Lifestyle considerations like sleep, stress, food Lifestyle considerations like sleep, stress, food sensitivities, hormonal balance, medications and sensitivities, hormonal balance, medications and inflammatory conditions.inflammatory conditions.

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Individual considerations are Individual considerations are not a part of research.not a part of research.

• A 16 month longitudinal study of men and A 16 month longitudinal study of men and women exercising over a 16 month period of women exercising over a 16 month period of time.time.

• Men lost an average of approximately 5 lbs.Men lost an average of approximately 5 lbs.

• Women showed no change.Women showed no change.

• Conclusions?: Men are the minions of Satan. Conclusions?: Men are the minions of Satan. Exercise is useless so why bother?Exercise is useless so why bother?– Or the results are individual and bear Or the results are individual and bear

closer examination.closer examination.

April 9, 2023April 9, 2023Donnelly et al, Exerc Sport Sci Rev, 33: 169-174, 2005

Even if you are a tough loser, the price of doing nothing is worse. Control population gained about 8 lbs.

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Donnelly et al, Exerc Sport Sci Rev, 33: 169-174, 2005

Women14 losers12 gainers

Men14 losersOne potato

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Change in Body Fat Mass Following Aerobic Exercise Training in Obese Women

-10

-5

0

5

10

Fat

Mas

s C

hang

e (k

g)

Subjects

“Losers” (N = 20)

“Gainers” (N=11)

Larmarche et al., Metabolism, 41: 1249-1256, 1992

Change in b

ody f

at

(kg)

Change in b

ody f

at

(kg)

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Even the gainers saw Even the gainers saw positive health responses.positive health responses.

VariableVariable Fat LosersFat Losers Fat Fat GainersGainers

∆ ∆ FatFat - 4 (0 to 8) kg- 4 (0 to 8) kg + 4 (0 to 8) + 4 (0 to 8) kgkg

VOVO22maxmax + ~12 %+ ~12 % + ~12 + ~12 %%

Ins/glu AUCIns/glu AUC - ~18 %- ~18 % - ~12 - ~12 %%

CHOL, LDLCHOL, LDL - 9-12 %- 9-12 % - ~ 8 %- ~ 8 %

HDLHDL22-C-C + ~20 %+ ~20 % + ~18 + ~18

%%

Lamarche et al. Metabolism 41: 1249-1256, 1992

To exercise or not?To exercise or not?

• Yes! Health benefits realized regardless of Yes! Health benefits realized regardless of weight (fat) changes.weight (fat) changes.

• Males will lose weight (fat) more consistently Males will lose weight (fat) more consistently than women. They than women. They areare minions of satan! minions of satan!

• ““Non-responding” individuals may need Non-responding” individuals may need frequent assessment of potential compensating frequent assessment of potential compensating factors and/or focus more on dietary factors.factors and/or focus more on dietary factors.

• And assess the type of exercise to make sure And assess the type of exercise to make sure its appropriate to metabolic type.its appropriate to metabolic type.

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Your ultimate program next Your ultimate program next year or in 5 yearsyear or in 5 yearsWeight training – two to four times per week. Weight training – two to four times per week.

Two times seeking a good effort. 30-60 min.Two times seeking a good effort. 30-60 min. Slight soreness once or twice per week.Slight soreness once or twice per week.

Cardio training – two to four times per week. 30 Cardio training – two to four times per week. 30 to 60 minutes.to 60 minutes. Intervals half of your cardio time.Intervals half of your cardio time. Longer head clearing the other half.Longer head clearing the other half.

How to combine the two.How to combine the two. Everyone needs both. (Plus flexibility)Everyone needs both. (Plus flexibility) What is your type? What seems to work best for you.What is your type? What seems to work best for you.

Bottom line – it’s all good for you. We are Bottom line – it’s all good for you. We are training for 2060!training for 2060!

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How this all relatesHow this all relatesMore control over your physical well-More control over your physical well-

being.being.Longer life with less medical Longer life with less medical

complicationscomplicationsLonger, vibrant life.Longer, vibrant life.Grow younger with each workout and Grow younger with each workout and

meal.meal.Power of the mind – Biology of Belief.Power of the mind – Biology of Belief.Grandchildren, Nazi’s, Diabetes and Grandchildren, Nazi’s, Diabetes and

underwearunderwear

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Things to take care of Things to take care of along the way.along the way.

Modern structural deficiencesModern structural deficiencesForward leaning.Forward leaning.

Thoracic cageThoracic cageScapular efficiency.Scapular efficiency.Anterior pelvic tiltAnterior pelvic tilt

Basic Gym PostureBasic Gym PostureDuck foot walking with gorilla or spider Duck foot walking with gorilla or spider

monkey arms.monkey arms.Weak lateral control and balance.Weak lateral control and balance.

Efficient rotation capability.Efficient rotation capability.

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Everything starts with the foot Everything starts with the foot because the foot has to move your because the foot has to move your body weight from point A to point Bbody weight from point A to point B

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Our joints Our joints should be should be symmetricsymmetrical on both al on both sidessides

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The way we stand and move affects The way we stand and move affects our long term joint healthour long term joint health

Feet and knees affect each other as well as the hips.

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Look at the line of gravity and Look at the line of gravity and how it affects the knee and anklehow it affects the knee and ankle

Bad feet, bad back.Bad feet, bad back.

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Imbalances are often cross lateral. Dark shades are stronger and more active than lighter and create weak support that overuses specific joints and muscles. Muscles, pg. 90

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Angle of the rib cage is more than just good Angle of the rib cage is more than just good posture. It’s long term spinal healthposture. It’s long term spinal health

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It’s also responsible for internal It’s also responsible for internal healthhealth

Elevated or upright posture opens up chest cavity. The heart and aorta have ample room to deliver blood and oxygen to the body. The lungs can expand to full capacity. 

An extreme example of how a slouched posture can compress heart, lungs, aorta and interfere with proper cardiovascular activity

Another extreme example but compression can also occur in the lower organs like stomach, liver, spleen, uterus

Attitude is everythingAttitude is everything

• Move and enjoy it.Move and enjoy it.

• Revel in your new strength and stamina.Revel in your new strength and stamina.

• Revel in your improved health.Revel in your improved health.

• Just promise yourself you will do 15 Just promise yourself you will do 15 minutes of movement. Once you hit that minutes of movement. Once you hit that mark, you will usually go on because it mark, you will usually go on because it DOES feel good and you WILL feel DOES feel good and you WILL feel better.better.

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