Strength training and Fibromyalgia... is there any connection?

The Effects of a 12-Week Strength-Training Program on
Strength and Functionality in Women With Fibromyalgia

ABSTRACT. Kingsley JD, Panton LB, Toole T,
Sirithienthad P, Mathis R, McMillan V. The effects of a 12-
week strength-training program on strength and functionality in
women with fibromyalgia. Arch Phys Med Rehabil 2005;86:
1713-21.

Objective: To determine whether women with fibromyalgia
benefit from strength training.
Design: Randomized controlled trial.

Setting: Testing was completed at the university and training
was completed at a local community wellness facility.
Participants: Twenty-nine women (age range, 18–54y)
with fibromyalgia participated. Subjects were randomly assigned
to a control (n=14; wait-listed for exercise) or strength
(n=15) group. After the first 4 weeks, 7 (47%) women dropped
from the strength group.

Intervention: Subjects underwent 12 weeks of training on
11 exercises, 2 times a week, performing 1 set of 8 to 12
repetitions at 40% to 60% of their maximal lifts and were
progressed to 60% to 80%.
Main Outcome Measures: Subjects were measured for
strength, functionality, tender point sensitivity, and fibromyalgia
impact.

Results: The strength group significantly (P.05) improved
upper- (strength, 39+/-11 to 42+/-12kg; control, 38+/-13 to
38+/-12kg) and lower- (strength, 68+/-28 to 8+/-25kg; control,
61+/-25 to 61+/-26kg) body strength. Upper-body functionality
measured by the Continuous-Scale Physical Functional Performance
test improved significantly (strength, 44+/-11 to
50+/-16U; control, 51+/-11 to 49+/-13U) after training. Tender
point sensitivity and fibromyalgia impact did not change.

Conclusions: Strength training improved strength and some
functionality in women with fibromyalgia. Interventions with
resistance have important implications on independence and
quality of life issues for women with fibromyalgia.

Key Words: Activities of daily living; Body composition;
Fibromyalgia; Rehabilitation.

© 2005 by the American Congress of Rehabilitation Medicine
and the American Academy of Physical Medicine and
Rehabilitation

Video Series No. 3

Unhealthy body fat is your enemy?

Video Series no.1...Why Strength Training?

LOWER BODY WORKOUT

Lateral Single Leg Jumps 5x 5

KB Swings (24 kg) 5x8

Rest 1' between sets

Just like that.....I'm out!

Agros Health Lifestyle Camp 2011!

I just came back from an incredible experience with kids ages 10-15 at the Agros. Its been a long time since I train kids personally, so I was a little worried about it. It turned out to be FUN FUN FUN! The Healthy Lifestyle Camp is surely a great opportunity for kids on the aspects of exercise, nutrition and well-being and as well as on the elements of teamwork, fun, and social interaction. I strongly recommended it to anyone. Variety of sport activities, ice-breaking games, and nutrition learning drills are some of the activities that take place. Make sure you check out the website for more information (posted on the link section of the blog page on the right hand side). I'm out.......

Here are some photos of activities that I was personally involved with:

Coaching staff

Coaching feedback

Active flexibility drills



Blindfold fun activity

Kickball

Group work activity

Parachute game

My group photo

Frozen Food and Food Processing

Hey everyone,


Go ahead and check out these 2 websites on Frozen Food and Food Processing:

• www.thenewiceage.com

• http://nutritiondata.self.com/topics/processing

obtained from the Precision Nutrition website. Good stuff......I'm out!

ISSN position stand: Protein and Exercise

Abstract

Position Statement

The following seven points related to the intake of protein for healthy, exercising individuals constitute the position stand of the Society. They have been approved by the Research Committee of the Society. 1) Vast research supports the contention that individuals engaged in regular exercise training require more dietary protein than sedentary individuals. 2) Protein intakes of 1.4 – 2.0 g/kg/day for physically active individuals is not only safe, but may improve the training adaptations to exercise training. 3) When part of a balanced, nutrient-dense diet, protein intakes at this level are not detrimental to kidney function or bone metabolism in healthy, active persons. 4) While it is possible for physically active individuals to obtain their daily protein requirements through a varied, regular diet, supplemental protein in various forms are a practical way of ensuring adequate and quality protein intake for athletes. 5) Different types and quality of protein can affect amino acid bioavailability following protein supplementation. The superiority of one protein type over another in terms of optimizing recovery and/or training adaptations remains to be convincingly demonstrated. 6) Appropriately timed protein intake is an important component of an overall exercise training program, essential for proper recovery, immune function, and the growth and maintenance of lean body mass. 7) Under certain circumstances, specific amino acid supplements, such as branched-chain amino acids (BCAA's), may improve exercise performance and recovery from exercise.

You can read the whole article at the ISSN website if you are interested. Consuming protein is not a bad idea after all. I'm out...

Pros and Cons of Isometric Strength

Hey to all,

The topic for today is around isometric strength training. Isometric training is a form of training that might be used to increase strength. Isometric training is a static contraction of any muscle group, in any joint angle. It's an old strength training method, yet if used in the right timing can boost your strength levels.

The Pros for isometric training are:

• It can be performed with simple equipment
• It can be used in any muscle group at any joint angle
• 10 minutes of isometric work can be equal with 1 hour of weigh training, and
  
• Surely, it increases of muscle mass

On the other hand, the cons of isometric training are:

• Nervous system fatigue
• Cardiovascular system can be affected as well
• Increase blood pressure
• Affects coordination, and
  
• Decreases soft tissue elasticity
  

Isometric training is another form of training that you should incorporate in your workout regime even if you are an athlete or if you are just working out in your local gym. The important question that you might have is..... What is the correct and efficient method of performing isometric training?

This question can be answer with much more useful training tips if you contact any of the staff at the 3D Functional Training Studio. Have a great 3 day holiday! I'm out.....

Reference:

• Siff M. Supertraining (2003). Sixth Edition. Supertraining Institute, Denver 2004.
  

Uneven KB Shoulder Press

This exercise not only targets your shoulders, but the uneven KB weight targets your core as well.

In the video, I used 12kg and 16kg KB. The goal is to keep your core tight and make sure that you do not side flex on the either side.

You can go for low reps 3-6 for power or 8-12 reps for strength for up to 2-4 sets. Make sure you flip the weights when performing the next set.

In addition, using your legs by flexing them on the way down and extending on the way up can help you lift more weight.

If you do not have a KB go ahead and use a dumbbell.

Try it and let me know....I'm out!

Anti Rotation Core exercise!

This is another favorite anti- rotational core exercise that I currently use in my training regime or with personal training clients. The exercise shown in the video is the advance progression.

You should first start kneeling with various stance legs positions and then move to the upright position. The goal for this exercise is that your trunk should not move at all. Loading this exercise with heavy weight it's not ideal. As I mentioned before, minimal trunk movement is the key. Do not forget that you are stretching the hip flexors as well.

In addition, its very bjj/ judo specific because you are imitating/ performing the throwing pattern used to throw the opponent on the floor. The only correction I would make is to switch the position of the feet.

Try is out and let me know.......I want to wish everyone Happy Easter.......I'm out!

One of my favorite core exercises!

This core exercise is an old one, but I will admit is one of my top on the list core exercise. No more crunches. Tips before performing it.....a.Make sure you extend your back slightly so your abdominals are in full stretch, b. the movement should only comes from the core, c. the arms do not pull at all, and d. maintain a tight core while performing it. This is the core exercise that any Aspida team bjj athlete should use!

Another video is coming up, so be ready. I'm out.......

Caffeine and Performance 5 facts!

Hey everyone,

It's been a long time to write cause of a busy schedule. These are the latest caffeine facts related to performance:

• Coffee in tablets or capsule has more ergogenic effect than regular coffee drinking.

• Low to moderate dosage (3-6mg/ kg) can enhance performance.

• Alertness and Vigilance are evident from coffee intake especially in athletes during time of exhaustion.

• Caffeine intake has ergogenic effects on maximum endurance performance, and

• Training protocols, fitness status, habituation to coffee, and body weight are equally important to determine the correct caffeine dosage.

These are the latest 5 coffee facts related to performance. Go ahead and drink coffee, its good for you. Always be aware though of the dosage per day. I'm out.......



Reference:

Goldestein et al. 2010. International society of sports nutrition position stand: caffeine and performance. JISSN , 7:5.

MUSCLE CRAMPS?

Hey to all,

Are you one of those people that have constantly muscle cramps?
What is the reason behind those painful muscle cramps?

Personally, some clients of mine were affected by muscle cramps recently, so let's clarify the reasons behind the topic. The reason behind muscle cramping remains unclear, but the are 3 possible explanations which are:

1. muscle fatigue or overexertion
2. dehydration, and
3. electrolyte imbalance

In addition, high potassium foods like fruits, vegetables, legumes, low fat dairy foods and adequate sodium can eliminate muscle cramps. Try these simple nutritional tips and I think you are on the right track. I'm out........

Reference:
Jose Antonio et al. 2008. Essentials of sports nutrition and supplements. 1st Edition, Humana Press Publishing.