Simms Exercise Physiology

28/05/2023

Hereditary Spastic Paraplegia (HSP) is a group of hereditary, degenerative, neurological disorders that primarily affect the upper motor neurons. Commonly in Hereditary spastic paraplegia, upper motor neurons slowly degenerate so the muscles do not receive the correct messages, causing progressive spasticity (increased muscle tone/stiffness) and weakness of the legs. This leads to difficulty walking.

Studies have overwhelmingly shown the benefits of Strength Training in treating HSP. In becoming stronger Nick has maintained his range of motion, been able to perform more activities of daily living, and significantly improved his overall quality of life.

HSP is very rare and current knowledge is limited, but it thought to be progressive in nature. Nick was diagnosed with HSP in 2014, yet maintaining his strength/mobility, along with a positive attitude, has resulted in very little progression of the condition in the past 7 years.

22/08/2022

Cerebral palsy (CP) is a group of disorders that affect a person's ability to move and maintain balance and posture. All physicians, researchers, and practitioners now recommend Strength training to help manage CP. The benefits are numerous, and the evidence is overwhelming.

All forms are Strength training are hugely beneficial for people with Cerebral Palsy. When possible, we try to recruit the maximum amount of muscle mass via multi-joint exercises e.g., Squat, Deadlift, Bench Press. Let’s firstly look at the Squat at its proven benefits for people with CP:

• Increased Strength (Back, Core, Hips, Legs)
• Increased Muscle Mass
• Decreased Body Fat
• Increased Bone Density
• Improved Cardiovascular Health
• Improved Inter-Muscle Coordination and Neuromuscular
Learning
• Improved Balance and Coordination
• Improved Gross Motor Skills
• Increased Mobility and Flexibility
• Improved Mental Health
• Sense of Mastery and Achievement
• I really could go on…….

Brian is a 54-year-old man with Cerebral Palsy. Here he is Squatting 55kg with perfect form.

26/07/2021

EXERCISE is THERAPY for Developmental Disorders

Exercise is essential in managing Anxiety Disorders, ADHD, Conduct Disorder, Autism, Intellectual Disability. Benefits include:
• Improved social and communication skills
• Increased Strength, Endurance, Coordination, and Body Awareness
• Promotes Weight Loss and better overall health
• Lessens hyperactivity and other negative behaviours

We specialise in exercise for children with these needs. Tailor made programs devised by an Accredited Exercise Physiologist, with guaranteed results.

Individual and group sessions available. Various funding bodies can be used e.g. NDIS (we are NDIS Registered), Medicare, Private Health Funds.

12/09/2020

Look at this legend trying to raise awareness and funds for Spina Bifida and Hydrocephalus

Rohan has set the following goals to be achieved by the end of the campaign in 2 weeks time:

- 100kg Sled Push (15m)
- 1min Plank
- 5 full Push Ups
- Ski Erg - 120m in 30secs
- Power Bike - reach 500watts

If you can help please visit:

https://hub.benojo.com/connect/org/5a1f31a878229d04003f9ac0/campaigns/rohans-spina-bifida-awareness-fundraiser?fbclid=IwAR2h_vfUlS2DYWD55E89wo0VzEwo5T3oIVwNiXw8Rl3GZ5zR4Dcp1WNeBmE

Any help whatsoever is always very much appreciated!

Thanks guys

14/02/2020

Osteoporosis and Exercise

Osteoporosis is a condition in which bones become weak and brittle – significantly increasing the chance of fracture. According to the International Osteoporosis Federation, in Australia 42% of Men and 51% of women over the age of 60 are Osteoporotic or Osteopenic (i.e. the midpoint between healthy bones and osteoporosis). The cost of Osteoporosis to Australians is predicted to be 3.84billion per year by 2022 and is ever growing.

Non-modifiable risk factors include age and genetics. But there are several modifiable risk factors: poor diet, low calcium/vitamin D intake, smoking, alcohol consumption, and certain medications can all increase the rate of bone deterioration. In recent years the evidence for the use of exercise in preventing and managing Osteoporosis has become overwhelming. Exercise has been shown to not only halt bone deterioration, but to even increase bone density in those at risk .

However, we are not talking about traditional forms of exercise e.g. walking, cycling, swimming, or even your average gym program. Whilst all great for one’s health, these activities do not provide a significant enough stimulus to bone that will result in a sufficient adaptive response. That is, we require more significant tugging/pushing on bone and much greater ground reaction forces than those elicited in the above activities. Such an effect can only be achieved via Progressive Strength Training and High Impact Training.

A 2018 study done on postmenopausal woman with low bone mass, led by researchers at Griffith University, provides very strong evidence that Progressive Strength Training and High Impact Exercise is needed to prevent and manage Osteoporosis. Using the big three strength movements (Deadlift, Squat, and Overhead Press) along with a high impact Jumping protocol, this study showed incredible results right across the board. It also demonstrated that such exercise is very safe (regardless of age!), provided it is programmed and supervised by an Exercise Specialist.

At Zen we have ongoing small group classes specifically aimed at increasing bone strength for the over 60 population. The classes are affordable, never have more than 6 people, and will always be devised and directly supervised by an Accredited Exercise Physiologist.

References:

Iofbonehealth.org. (2017). International Osteoporosis Foundation. [online] Available at: https://www.iofbonehealth.org/

Watson SL, Weeks BK, Weis LJ, Harding AT, Horan SA, Beck BR (2018) High-intensity resistance and impact training improves bone mineral density and physical function in postmenopausal women with osteopenia and osteoporosis: the LIFTMOR randomized controlled trial. J Bone Miner Res 33(2):211–220. https://doi.org/10.1002/jbmr.3284

15/11/2019

I would like to give a special mention to the hard work and dedication put in by this guy over the past 8 weeks. With an extremely busy lifestyle, Glenn has kept his nutrition on point and never missed a training session – giving his absolute all every time. He has reduced his Waist Circumference by a massive 17.5cm.

We speak about the dangers of Visceral Fat i.e. fat stored within the abdominal cavity, when compared to subcutaneous fat i.e. fat just underneath the skin. Visceral Fat is wrapped around your organs deep within your abdominal cavity and has been very strongly linked with Metabolic Disturbances, Cardiovascular Disease, and Type 2 Diabetes.

This is why practitioners are placing greater emphasis on waist circumference as opposed to other indicators when treating patients. Such is the importance of this measurement, specific figures of 102cm (Male) and 88cm (Female) have been released. A circumference greater than this indicates a higher increased risk of chronic disease.

Before you get worried, just look at what Glenn has done in only 8 weeks (17.5cm!). All you need is the determination to make it happen, the exercise and nutrition side of things are actually very straight forward. Well done Glenn, proud of you mate!

18/09/2018