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21
Strength training and Muscle building / Re: Content wish list
Last post by Trusylver -
Quote from: Llama – on
I see Tru started a terminology thread. Thank you, Tru!
Training with health conditions is a tricky subject to tackle online. When you don't know the person and ALL their medical issues well-meant advice can end up making things worse and I'm not sure of the legal implications if they do.
Your 5 kg weight lifting limit for example: any time you lift a leg that's more than 5 kg. So is it meant to be body weight plus 5 kg? Surely he doesn't want you doing pull-ups! But you're allowed to lift your body weight when getting up from your chair. Maybe he means a 5 kg additional lifting limit for your arms? Then is it 5 kg for each arm or total? I have ideas about what he means and I'm sure you understand perfectly fine but as soon as we have people reading along who may not and they still follow the same advice - even to the letter! - things could go very wrong.

It is a challenge balancing general advice, even the best advice can do harm in the wrong situation. I don't coach online because of the chances of something going wrong and an inability to correct problems immediately
.
In cates case, a visit with an exercise physiologist would be the best idea, they are the bridge between medical specialists like cardiologist and other fitness professionals. There is a lot of crossover between my degree and the exercise physiology degree, I opted to follow the high performance path rather than clinical. In Australia you can get 5 subsidised family care visits to an allied health professional each year, this can be visits to an exercise physiologist. in my case I am seeing a physiotherapist as my issues revolve around musculoskeletal problems from old injuries where as an exercise physiologist will work with patients with heart conditions etc.
22
Nutrition / Dietitian or Nutritionist - The Differences
Last post by Trusylver -
The Qualifications and use of these terms depends on the country you are in.


Australia

Professional nutritional practice is not regulated by the government, and there is no legal protection over the terms ‘Nutritionist’ and ‘Dietitian’ – anyone can call themselves a Nutritionist or Dietitian. The Dietitians Association of Australia (DAA) has developed credentialing systems for the credentials ‘Accredited Practising Dietitian’ (APD) To become an APD one must complete a tertiary level course accredited by the Dietitians Association of Australia. These courses vary depending on the university, and may include: a one to two year post-graduate Diploma or Masters degree following a Bachelor of Science degree (including physiology and biochemistry) Accredited Practising Dietitian is the only credential recognised by the Australian Government. Clinical Nutritionist is also an unregulated term, it's possible to practice as a clinical nutritionist even without formal training.

United States

A registered dietitian (RD) or registered dietitian nutritionist (RDN) is a dietitian who meets all of a set of special academic and professional requirements, including the completion of a bachelor's degree with an accredited nutrition curriculum, an internship at an approved health-care facility, foodservice organization, or community agency

The term "nutritionist" is also widely used; however, the terms "dietitian" and "nutritionist" should not be considered interchangeable. In the US, the title “nutritionist” is not as regulated. The title is not generally protected, meaning that it can be used by anyone. Nutritionists typically do not have any professional training. There are nutritionist certification boards, which require applicants to have an advanced degree along with practical experience before taking their certification exam. Nutritionists who pass this test may refer to themselves as certified nutrition specialists, or C.N.S, which is a protected title. Clinical Nutritionist is an unregulated term, it's possible to practice as a clinical nutritionist even without formal training.

United Kingdom

Registered Dietitians (RDs) are the only qualified health professionals that assess, diagnose and treat dietary and nutritional problems at an individual and wider public health level. Dietitians are the only nutrition professionals to be regulated by law, and are governed by an ethical code to ensure that they always work to the highest standard. Nutritionists work in different roles including public health anyone can call themselves a nutritionist, however only registrants with the UK Voluntary Register of Nutritionists (UKVRN) can call themselves a Registered Nutritionist (RNutrs).

Also anyone can call themselves a Nutritional Therapist, a Clinical Nutritionist or a Diet Expert.

There exist many other individuals who style themselves as ‘diet experts’ or ‘nutrition experts’ sometimes with many letters after their name. Some may have no more qualifications than an interest in food. This is largely a self-regulated industry where anyone can set up and practice, meaning there is no real protection for consumers.

It is advisable to ask anyone who you are considering taking advice from about their background and qualifications and satisfy yourself that they are appropriately qualified and regulated or discuss with your GP, consultant or health visitor.

There are many on this forum who give great advice, but please remember you do not know who is on the other side of the screen, It is always advisable to see a qualified professional face to face. Especially If you have medical issues.
23
Strength training and Muscle building / Re: Content wish list
Last post by Llama -
I see Tru started a terminology thread. Thank you, Tru!
Training with health conditions is a tricky subject to tackle online. When you don't know the person and ALL their medical issues well-meant advice can end up making things worse and I'm not sure of the legal implications if they do.
Your 5 kg weight lifting limit for example: any time you lift a leg that's more than 5 kg. So is it meant to be body weight plus 5 kg? Surely he doesn't want you doing pull-ups! But you're allowed to lift your body weight when getting up from your chair. Maybe he means a 5 kg additional lifting limit for your arms? Then is it 5 kg for each arm or total? I have ideas about what he means and I'm sure you understand perfectly fine but as soon as we have people reading along who may not and they still follow the same advice - even to the letter! - things could go very wrong.
24
Fitness Basics / Physical Activity over 65
Last post by Trusylver -
How much physical activity you should do

For people aged 65 years and over, we recommend at least 30 minutes of moderate intensity physical activity on most, preferably all, days.

If you find 30 minutes difficult right now, start with just 10 minutes once or twice a day. After 2 weeks, increase to 15 minutes twice a day.

If you can do more than 30 minutes, you will get extra benefits.

Over the course of the week, try to incorporate different types of activities.

Try to reduce the time you spend sitting down – break that time up as often as you can.

Moderate fitness activities
Fitness activities are good for your heart, lungs and blood vessels

Strength activities
Strength exercises help maintain muscle and bone strength

Flexibility activities
Activities that focus on your flexibility help you move more easily, and can include:

Balancing activities
Activities that help improve your balance can prevent falls and injuries
25
Fitness Basics / Physical Activity and Sedentary Behaviour Guidelines
Last post by Trusylver -

PHYSICAL ACTIVITY
Adults 18-64

  • Doing any physical activity is better than doing none. If you currently do no physical activity, start by doing some, and gradually build up to the recommended amount.
  • Be active on most, preferably all, days every week.
  • Accumulate 150 to 300 minutes (2 ½ to 5 hours) of moderate intensity physical activity or 75 to 150 minutes (1 ¼ to 2 ½ hours) of vigorous intensity physical activity, or an equivalent combination of both moderate and vigorous activities, each week.
  • Do muscle strengthening activities on at least 2 days each week.

SEDENTARY BEHAVIOUR

  • Minimise the amount of time spent in prolonged sitting.
  • Break up long periods of sitting as often as possible.
28
Strength training and Muscle building / Glossary of Terms used in resistance training.
Last post by Trusylver -
Rep A repetition of the exercise you are doing, eg. 5 reps means doing the exercise 5 times in a row without a rest in between.
Set A group of reps followed by a rest. eg 2 groups of 5 reps = 2 sets of 5.
An exercise program will often list exercises to be done a X sets of Y reps
Tempo The speed of the exercise, an exercise done slowly is done at a slow tempo. complex exercise program my split an exercise into a different tempo for different phases of the exercise (eccentric, pause, concentric pause)
Concentric Concentric muscle contractions involve movements that shorten your muscles.
Eccentric Eccentric exercises are exercises that involve lengthening a muscle while still contracting it.
Isometric Exercises are exercises that involve the contraction of muscles without any movement in the surrounding joints.         
Compound An exercise that involves two or more simultaneously joint movements.
IsolatedAn exercise that involves just one discernible joint movement.
Closed ChainAn exercise or movement in which the end segment of the exercised limb is fixed, or the end is supporting the weight. Most compound exercises are closed-chain movements.
Open ChainAn exercise or movement in which the end segment of the exercised limb is not fixed, or the end is not supporting the weight. Many isolated exercises are open-chain movements.
FunctionalAn exercise which allows one to gain motor development or strength in a manner in which it is used in the execution of a particular task (eg: specific sport skill, occupational task, or daily activity).
HypertrophyAn increase in muscle size
DOMSDelayed Onset Muscle Soreness
1RMThe weight where you can only lift it once for a specific exercise. 3RM and 5RM are also common measures
PR / PBPersonal Record / Personal Best
I will add to this as time permits

29
Strength training and Muscle building / Re: Content wish list
Last post by Cate -
I am interested in building my strength & increasing my muscle but am restricted to not lifting anything more than 5 kg (Cardio's orders, due to an enlarged ascending Aorta). I have a pair of 2 kg weights & many years ago did some exercises, which I will fish out & have another look at when I am able to walk & stand properly.
Like M, I have trouble understanding the terminology of the different exercises. When you don't have any training in the field it seems like a foreign language.
Maybe strength training with health conditions or restricted movement.
30
Strength training and Muscle building / Re: Content wish list
Last post by Marsia -
Ok, sorry I don't follow this stuff well.  Maybe some day I will join a gym where they show you how to use those scary looking weight lifting machines!  I've had years of coaching on yoga, so trust myself not to injure anything.