March Madness - Exercise Basics Bracket Final Four

Oh boy, I got hit hard last weekend. Syracuse is out, so there goes my trip to the finals. Looks like I've now maxed out on points. It was a good ride. Here's how my bracket stands.
I'm not really surprised that Ohio State beat Syracuse, but I really thought that Marquette would make in further. Ah well, that's it until next year. Now it's back to the regularly scheduled programming. I have a couple guest posts lined up that I will hopefully roll out in the next week or so. I'm also going to be writing a post about resistance exercise for rheumatoid arthritis, so stayed tuned for that.

Oh, and a side note. It was my one year anniversary on monday. I'm married to this lovely lady.

Click on the pic to check out her blog.

March Madness - Exercise Basics Bracket Elite Eight

Hello readers. I'm back from Glasgow. It was a great - albeit short - break from Aberdeen. If you want to read about it head over to my wife's blog. She'll be posting about it over the next day or so.

Whilst I was away the sweet 16 of march madness clued up. Here's how my bracket looks going into the elite eight.

As you can see, the West really let me down. I had Mich. St and Marquette going forward to the elite eight, but neither of them could pull through. Other than that there were no real surprises. I'm still banking on Syracuse though, and Ohio State is a very tough matchup. Cheers!

March Madness - Exercise Basics Sweet 16

So, after 48 games I've landed myself third out of my classmates with 31 points. I think I'm in pretty good shape overall. My biggest downfall now is that I had Duke going to the finals, so I'm automatically out that many points now. Here's how my bracket is looking going into this week's games.
I'll get back to more regular/relevant posting once march madness is over. I've been making minor tweaks to the blog, trying to make it more user friendly. Keep an eye on the sidebar for more changes. Also, if you are a reader then please subscribe, follow me on twitter, comment. I'd love to hear from any and all of you. I've created a facebook page for any of you who would rather see updates through that medium. Click here for the link.

I'm away to Glasgow tomorrow with my lovely wife for a couple of days to celebrate our 1 year anniversary. Crazy bus right?

Elderly Exercise

Elderly exercise
Exercise is important for people of all ages, but especially for those in their golden years. Sarcopenia - degenerative changes to bone and muscle due to agin - predisposes elderly persons to impaired mobility, the need to home services and/or hospitalization, and falls with subsequent injury related to said fall.

The changes in bone mass - especially in post-menopausal women - lead to osteoporosis. This puts one at risk of fractures - especially of the hip and wrists. Hip fractures are especially worrisome as it has been shown that up to 36% of elderly people suffering a hip fracture will die within a year.

Muscle mass decline begins early on in life (in the twenties in some people), but becomes more apparent after the age of 60, with an annual loss of 1-2%. This reduces strength, power, and functional ability. What does this mean? Well, for starters, everyday activities such as house cleaning become more difficult. Also, if one is to fall they are at increased risk of injury -  but if by luck they do not injury themselves, the could potentially not have the capacity to get up off the floor. I've personal treatment elderly people who had fallen in their home and had no initial injury, however because tehy were not able to get themselves up off the floor they lay there for hours - one such patient being stuck on the floor for 12 hours. As a result, the patient developed a urinary tract infection because they were unable to get to the toilet and became incontinent of urine. They also began to develop sores.

The reasons mentioned above testify to the importance of exercise for elderly people. Exercise can take any form, but a mix of resistance type activities coupled with cardiovascular can yield great benefits. Resistance exercise not only stresses muscle and lead to adaptative changes in structure - resulting in increases in strength; they also stress bones linearly which helps improve bone density and combat osteoporosis.

A program design by Otago university in New Zealand has been developed and has been shown to reduced falls risks in elderly individuals. It combines balance and strength training, as well as a walking plan. for more details click here.

I'm not going to give example programs here. There are numerous resources available for those interested in teaching elderly exercise classes or in participating. Check your local gym, talk to your GP or physio, and be active. Of course, if you have any questions feel free to contact me. I'll happily answer your question or point you in the right direction. That's all for now.

March Madness - Exercise Basics Bracket Third Round

The first tier of my bracket is over. I did ok, but Duke lost last night to a 15th seeded team. Because of that my final four can't be correct and nor can my final. However, I still have most of my favourites in it, so I'm sitting in fairly good condition. Here's how my bracket looks after the second round.

I got 20/32 correct, but as you can see I had Duke going quite far. Oh well.

More Changes

Today has been a busy day for me design wise. In my previous post I told you all that I've added a resource page - and now I've created a forum. Click on the Forum tab above and it'll bring you to a page that looks like this:

I've set up three discussion topics that will hopefully remain an mainstay of the forum. Everyone has the opportunity to add topics or ask me questions through the forum. That's all for now. Cheers!

New Resources Page

Hello everyone,

I've added a resources page to the blog. To access them page click on the link as shown below:

That will bring you to my resources page, which currently has a selection of texts that I've used throughout my university and professional career, and the link for my muscle directory. I hope to build this page to include links to relavent websites and blogs as well as anything this else I think is pertinent. That's all for now folks.

March Madness - Exercise Basics Bracket

Ok, so this post is not at all about exercise, unless you count watching college basketball (mental exercise perhaps?). I just thought I'd share my bracket with you all. Admittedly, I've not watched any college basketball since moving to Scotland; not having a tv and time zones will do that to you. My bracket is based on stats, a little research, and gut feeling. So here's my bracket. I'll update as the rounds progress.

Wish me luck!
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Gym Jargon - A list of common phrases in the gym

If you've spent any time in a gym or around a fitness trainer then you've probably heard people say some ridiculous things. some of the terminology is pretty funny. Here is a list of some of the most common things you'll hear, and what they mean.

Bar bending

  1. Feel the burn - Refers to the burning feeling you feel in your muscles when they are close to fatigue. May also be looked at as your burning desire to quit exercises.
  2. Can you give me a spot? - Usually people will ask this when their doing a bench press. Basically they're asking you to save them from crushing themselves.
  3. It's all you - This is what the spotter says to the spottee to encourage them to keep pushing. It may be used as follows, "come on, push! push! it's all you bro, it's all you." If you're the spotter you know that it's actually all you.
  4. Can I work in? - Typically means, "are you finished with those weights/machine, because I'd like to use it." May also mean, "We're share the weights/machine and I'll sweat all over the bench."
  5. Getting cut - trimming the fat. Synonymous with toning. 
  6. Bulking up - Usually the skinny guys with the protein shakes say this. They mean they're trying to put on muscle weight.
What is some of your favourite gym jargon?