May/June 2011 News from the Valley’s Integrated Health Community


a small 5lb weight going to help you grow stronger?


When you exercise, you are work-


Step Away From the Little Purple Weights I was walking through the grocery


store when I saw a little boy walking with his Mom. The boy wanted to be picked up, so without thinking twice, his mother, groceries in the other hand, scooped him up effortlessly. I was im- pressed. That boy must have weighed at least 60 lbs and the groceries anoth- er 10.


A few days later, I was finishing a ses-


sion at the gym when I saw the mom from the grocery store. She was hold- ing these little purple dumbbells which could have been mistaken for salt shak- ers. She was doing good repetition ex-


ercises but with almost no weight. As a Personal Trainer, I felt obligated to go over and share my knowledge with her.


The problem with the little purple weights: When you exercise, you are putting stress on your muscles. This added stress makes microscopic tears in muscle fibers which then heal and be- come stronger. So when the stress stays the same (same size weights, same ex- ercises), or is too light, there is no adap- tation. So really, there is no gain. When you are regularly lifting a child, and a purse, bag or groceries, how is


ing out to become better or improve. The harder you train, the more you can work, play and enjoy your life. We are all athletes, in some way, shape or form – team sports, individual pursuits or simply running after young children in every day life. So we need to train for our sport and our daily life.


The need to increase the weights:


Ever wonder how moms are able to carry their toddlers as they grow? The child gets heavier and the Mom is still able to pick up and carry the child. This is because the increase in weight is gradual. The mother’s muscles are adapting to the slight change in weight. So as long as the weight gain is gradu- al, the mother’s muscles will be able to


Fitness


11


adapt to the new loads. This idea of gradual weight increase


is needed in your workout routine as well. If the stress on the body remains the same, the body will no longer adapt or grow stronger.


So everyone put down the little weights and grab something that feels like work. Remember “working out” has the word “work” in it. I want you to work harder in the gym, so everyday life outside the gym feels easier.


Casey is a certified nutritional coach and a certified personal trainer. His clients in- clude US Marines, PGA and LPGA golfers, and those with physical limitations and medical conditions. Casey is co-owner of Next Level Fitness and co-creator of the highly successful Fit in 42 program. He can be reached at 760.413.9858 or casey@nextlevelfitness.org.


www.fitin42.com When is the Right Time to Start


Training After Injury or Illness? By Patty Curtiss, ATC, MS, MHA This question is one of sports medi-


cine’s greatest challenges — how to get people back into action while allowing sufficient time for healing. What’s alarm- ing is how often a “got to get back” men- tality interferes with athletes who are re- covering from an injury or surgery.


In order to minimize the risk of re-injury


or further damage, each individual should recover at the pace that is right for their body. Whether you are a top-level ama- teur or weekend warrior, we all need to listen to our body and allow proper rest and recovery time. The rule-of-thumb for this is:


1) reduce pain and inflammation by icing the injury for the first 48 to 72 hours


2) slowly re-establish range of motion and strength


3) begin exercises that are specifically tai- lored to your sport


Some overuse issues are the result


of too much repetitive motion. Golfers in particular, often return to the same movement patterns that got them in- jured in the first place. If you are one of these golfers, the key is to listen to your body, back off when there is persistent soreness or pain, and work into regain- ing the necessary range-of-motion and strength required to play the sport.


Golf and tennis are popular activities www.bounceyouback.com www.pattycurtissgolfrehab.com


here in the desert, yet both require differ- ent “sport specific exercises” to further enhance performance and avoid re-inju- ry. Once range of motion and strength are re-established, this type of exercising can begin. Golf specific exercises should include focusing on the core, and incor- porating standing balance into most ex- ercises and swing drills. Tennis specific exercises should also include the core but


Patty Curtiss works on client’s setup


may be losing your life’s passion forever, a temporary rest period becomes much more attractive. Do you enjoy your sport enough to take the steps necessary to continue playing it? If the answer is “yes” then do what is right for your body. Work with a qualified specialist to help you maximize your recovery time, reap the benefits of a well-thought-out training plan and (most importantly) recover fully before you start playing again!


Patty Curtiss is a Certified Athletic Train- er, LPGA ‘Class A’ Member, founder of Golf Rehab and co-founder of Bounce You Back in-home care. Her unique Golf Rehab program currently operates at the College Golf Center on the COD campus. Patty can be reached at 760.578.6401. www.BounceYouBack.com


www.DesertHealthNews.com


each workout should have much more emphasis on developing strength and speed.


Of course, very few of us are profes-


sional or even high-level amateur athletes, but the need for proper rest and recovery time is still important. For avid sportsmen, the concept of “taking a break” is diffi- cult to embrace. Yet when the alternative


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