Quotes from Dr. Nick’s Framework
“Warmup increases the temperature within muscles and tendons as a result of enhanced blood flow and greater metabolic activity.”
“Tai Chi promotes blood flow to tendons and synovial fluid into joint surfaces.”
“You can pick an activity, and I can tell you what’s great about it, but also the risks it poses and the work it leaves undone.”
“Runners who only run will have great hearts, but they will also have extremely tight and overdeveloped calves, relative weakness of the front muscles in the shin area, extremely tight hamstrings, tight lower backs, weak abdominal muscles, wasted upper bodies, and weak quads.”
“Cyclists who only bike have the massive quads, but often an underdeveloped upper body, with tight shoulders, quads, hamstrings, iliotibial band, and hip flexors.”
“Swimmers who only swim have big shoulders and strong backs and generally well-developed legs (especially the upper half, closer to the pelvis), but they will pay a price in their overworked shoulder joints.”
“Martial arts and ballet come the closest to being the perfect activities, but even dancers and martial artists will have some pretty classic imbalances.”
“Excessive acohol consumption, smoking, lack of sleep, and poor nutrition can make you old before your time.”
“Each decade after 25, you lose 4 percent of your muscle mass. After age 40, you lose 1 percent a year. Some people lose more.”
“For real cardiovascular conditioning, the conventional goal is to attain the range for your target heart rate and maintain that for 30 minutes. In other words, if you want to be truly “in shape,” you need to do the following calculation:
1) Take the number 220 and subtract your age.
2) This is your maximum heart rate; you don’t want to exercise here!
3) Multiply that number by 0.6 and by 0.85 to get the lower and upper threshhold of your aerobic training range.”
Upper Aerobic: 167
Lower Aerobic: 118
“When runners go over the 30-mile-a-week mark, running injuries increase exponentially.”
“Your heart rate is a good indicator of overall fitness. Usually the lower your resting heart rate, the more fit you are and the more efficient your heart works as a mechanical pump. A normal heart rate for healthy sedentary individuals is around 72 beats per minuts, but as fitness levels improve, this drops into the lower sixties with many elite athletes being well below 60.”
Bob Anderson’s Stretching (Amazon.com)
This was an enjoyable read and the medical information was informative, but it hurts me to read physical training advice from doctors when they encroach upon the physical trainer’s realm of suggested movements. I highly recommend reading this book and skipping the large middle section, Strength and Flexibility Routine. That being said, it’s probably safeer and more effective than anything the trainer at your local gym would tell you. I didn’t get very far after this disappointing section, but plan on finishing the book next year.