At Mend, we provide every patient with an individualized exercise program specific to their condition. These programs are focused to deliver optimal results in the least amount of time possible. Exercise is one of our most powerful interventions to eliminate pain and restore function without the use of more risky medications or surgery. The...
If you only have limited time today choose a brisk walk, but if you have additional time consider lifting something heavy. Untrained adults lose on average 3-8% of their muscle mass each decade with an accumulation of body fat. This muscle loss contributes to a lower metabolic rate and continued body composition changes and weight...
The benefits of strength training are well established including improved bone density, metabolism, flexibility, body composition, and mental health. In addition, utilizing a strength training program 2-3 days a week on non consecutive days also slows the rate of sarcopenia or muscle loss due to aging. One of the main barriers individuals report for not...
Inactive adults can expect up to a 5% loss of muscle mass each decade after age 30. This loss of muscle tissue, sarcopenia, occurs in part due to lack of exercise and is a major cause of disability and lost independence among aging adults. To combat this weakness experts recommend each American adult should participate...
The human body is an amazing system of interconnected tissues and organ systems designed to handle and thrive against the forces of life, work, and sport. Our body tissues such as bone, muscle, and tendons are extremely resilient to repetitive forces, but can be modified through progressive, consistent loading. Examples include improvements in bone density,...
Stretching either dynamically or statically has long been shown to create both short and long term improvements in flexibility, but the mechanism of action behind this form of exercise continues to evolve. Changing human tissue takes considerable time and consistent forces. For example, consider muscle growth or bone density adaptions to exercise. Previous research on...
The negative effects of aging on the musculoskeletal system are well known and include a loss of bone density, as well as, muscle strength and mass. These effects begin in your 30s, but the speed of this loss is largely dependent on your health and activity level. More active adults who participate in both weekly...
Testosterone is an important sex hormone in the body primarily secreted by the gonadal organs. It is an essential hormone for fat free or muscle mass, bone density, energy levels, libido, and even red blood cell production. Similar to many body systems, testosterone production begins to decline around age 30 with the rate of decline...
Plyometrics have been utilized in late stage Physical Therapy and strength and conditioning programs for decades. These jumping and bounding movements are initially attributed to the Russian track and field coach Verkhoshanski in the 1960s as shock or jump training. The term plyometrics is attributed to Purdue University track and field coach Fred Wilt in...
Strength or resistance training targeting the major muscle groups of the body is recommended by the American College of Sports Medicine for all adults a minimum of 2 days per week. Loss of muscle and bone mass over time can have significant functional and health consequences in the transition to older adulthood. Because of the...
