Separating Myth from Fact:
This year's newsletter theme
Physical Solutions is a collection of compassionate, knowledgeable professionals dedicated to helping you be the best you can be – in all aspects of life. Our physical therapy, personal training and athletic performance solutions will help you be safer, stronger, better as you participate in sports, life, travel, work.
An important step is providing information – to you personally when you are a patient/client and through this newsletter. This year will be dedicated to helping you separate myth from fact concerning physical therapy, exercise and training. So many things done in physical therapy and training are habits passed down through the years. Many have never been questioned but may be of little value.
Each month we will tell you about what really works and why. We continually monitor current research and combine that knowledge with our years of experience to provide the best, state of the art, results-driven care and training. We welcome your questions and will answer them personally or in a newsletter.
Learn how we can make
you
SAFER – STRONGER – BETTER!
|
Is There a Good Reason People Frequently Do 10 Repetitions of an Exercise ?
Historically, the number 10 originated from the work of Dr. Thomas DeLorme of Harvard, who was looking for the best way to help injured soldiers returning from WWII regain muscle size and strength after bedrest. He developed the concept of the 10 repetition maximum (RM), which is the weight that a person can lift ONLY 10 times. The DeLorme method of training is actually an ascending pyramid of 3 sets of 5 repetitions at 50%, 75% and 100% of the 10RM. While many other ways have been proposed and tried, recent studies confirm that this is one of the most effective, efficient ways to gain strength.
The main point to note for strength training is that there needs to be progressive resistance. That is, you need to keep lifting heavier and heavier weights. So the point isn't just to lift a weight you select 10 times, but to make sure that your muscles are overloaded to stimulate increasing size of muscle fibers.
Often in the rehab setting, we start training the neuromuscular system and are testing the tolerance of injured tissues. At this stage we do not prescribe resistance that will overload the muscles. All programs we supervise keep our patients as active as possible to gradually build tolerance to activities and exercise and to get to progressive resistance as quickly as possible.
Reference: Exercise Physiology for Health, Fitness, and Performance by Sharon Plowman, Denise Smith - 2007
NEXT ISSUE: Do I need to be stronger (do I really want bigger muscles)?
New Classes Going Strong
Our group exercise classes have started up. Join an existing class or ask us start one that meets the schedule and needs of you and a group of your friends. Or hone your athletic skills in one of our six-week programs. |
|
PHYSICAL SOLUTIONS – Physical therapy with
a sports-medicine edge
At
Physical Solutions, you'll find athletes treating athletes and other
active people. We know what it is like to be out of action and what it
takes to return. We listen to you. You're the most important part of
your program and will participate in all aspects of it.
Physical
Therapy –
Let us work with you to find explanations and effective treatment for
problems that limit your activities and enjoyment of life. Whether you
are an athlete, an active gardener, or a walker, you will be cared for
in a personalized, goal-directed way.
Personal
Training –
Work one-on-one or in very small groups with an expert trainer to
improve your personal strength, power, balance, and flexibility.
Athletic-Performance
Solutions
– Get a "sports physical" for your musculoskeletal systems. Then get
stronger and better in group classes that help you enhance your
performance, prevent injuries, and improve your abilities for
specific sports.
.
|
|
Questions for next
newsletter? Feedback?
We are interested in providing
quality
in all we do. Please let us know about questions you have and issues
you wish to see addressed in future issues of the newsletter. Email
questions or feedback to Cathy Busby: cathy@physicalsolutionsnc.com
|
Contact
Physical Solutions
general email: office@physicalsolutionsnc.com
email Cathy Busby: cathy@physicalsolutionsnc.com
website: physicalsolutionsnc.com
phones: 919-389-7935 and 919-786-0008
address: 5623 Duraleigh Road, Suite 141, Raleigh, NC 27612
|
|
|
Physical Solutions Newsletter by
Cathy
Busby. Copyright 2008, all rights reserved.
To manage your
subscription, reply to this email with the words subscribe,
unsubscribe, or change email in the subject line. If
changing email addresses, please provide your old and new addresses.
|
|
