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Resistance matters
There are a plethora of recommendations on how to exercise – probably too many and the terms used can be quite bewildering: Pilates, Power Yoga, BodyPump, Aerobics, etc. However, the truth about exercise is quite simple: If you do a low number of movements against a high resistance, you develop muscle strength, tone and size. In contrast, if you do a high number of movements against a low resistance, you develop cardiovascular performance. In other words, exercise can achieve two different goals. However, movement without any resistance has zero “quality”. Astronauts lose muscle and bone substance relatively quickly and a recent study has shown that the same happens to water polo players. Astronauts and water polo players have one thing in common: they operate in an environment without the resistance afforded by gravity that we “Children of Earth” have to overcome every day. Humans survive and grow on resistance making resistance a key factor. If you want to increase strength, you need to work against at least 30% of your maximum strength. If the resistance is less than that, the mechanism that builds strength is not triggered. Pilates, yoga, BodyPump and aerobics are all activities that do this accidentally based on the back-shot principle. However, Kieser Training measures the dose you need and places the resistance exactly where it belongs. There are no superfluous movements. It may not be amusing but it is efficient.
The Strength of Muscles
Muscles play a crucial role in health. “Strength Training – build-up and maintenance for the musculoskeletal system” – was the title of a symposium at the Kunsthaus in Zurich on 19th November that provided insight into innovative developments and research findings in the
Speaker Dr. Nicolai Worm
© Photo: Michael Ingenweyen
“20 years ago, such a symposium would have been impossible”. With these words, Werner Kieser opened the symposium attended by 300 doctors, physiotherapists and instructors. Kieser also introduced three new global innovations in machine technology: the A5 for training pelvic floor muscles and the B3 and B4 for strengthening ankle muscles.
The B3/B4 was developed by Dr. Marco Hagen from the Institute for Sport and Human Movement at the University of Duisburg-Essen. He spoke about “Strength training for pronator/supinator muscles – improving functional foot stability”. Increasing the strength of these muscles improves control over the roll of the foot and reduces the incidence of twisted ankles. This is of particular benefit to those who do a sport involving running and jumping or who lack ankle stability”, explained Hagen.
The development of the A5 means that for the first time it is possible to visualise the work of the pelvic floor muscles and quantify training gains. One of those instrumental in its development was Marco Schuurmans Stekhoven from the Practice for Physiotherapy and Osteopathy in Zurich. He gave a presentation at the symposium on “Taping and Training”. In the event of injury and pain, elastic taping applied to improve function is the most effective way – when combined with strength training – of achieving permanent recovery.
“Muscle strength is a strong medicine”: This was the title of a presentation by Dr. med. Martin Weiß, author and Doctor in General Medicine/ Chirotherapy. Weiß spoke about the indications for strength training and its wide-ranging medical benefits. He encouraged his colleagues to get to grips with the issue as “in most cases, it is possible to alleviate symptoms and in many cases eliminate them completely.”
Dr. Nicolai Worm, ecotrophologist (nutritional specialist), author and founder of the LOGI Method spoke about “Paradigm shifts in nutrition”. Worm took a critical look at recommendations issued by specialist nutritional bodies that are not only outdated but can also endanger health. In contrast, the LOGI Method improves lipometabolism and reduces the risk of disease.
“Sport instead of Latin” was the demand from child endocrinologist Prof. Dr. med. Urs Eiholzer, Head of PEZZ, the Centre for Paediatric Endocrinology in Zurich and author of a book on strength for kids. His research team has been able to demonstrate for the first time that development-oriented muscle training prior to puberty not only boosts strength but also encourages a spontaneous delight in movement.
Dr. sc. nat. Marco Toigo from ETH Zurich (Swiss Federal Institute of Technology) talked about “Mechanisms for regulating muscle mass and strength”. He described why – at the molecular level – it is counterproductive to do strength and stamina training simultaneously. He demonstrated how the effect of strength training is boosted by the absorption of essential amino acids immediately after the training session.
“Creatine – a substance with potential” – was the message from Dr. Theo Wallimann, Emeritus Professor at the Institute for Cell Biology at ETH Zurich. Creatine is produced naturally by the body and helps increase muscle build-up and strength, improve bone density and increase physical and mental performance.
A powerful number
Just stop briefly to think about it: What does someone with osteoporosis look like? Well, they may possibly be female rather than male? That is still true but less and less so. Gone are the days when osteoporosis was classed as a typical female disease. The fact is that some 200 million people worldwide now suffer from this loss of bone density and frequent fractures. For the elderly in particular, it is a major risk factor and can be life-threatening. Moreover, a growing number of men are now suffering from what was supposed to be a female disease.
Loss of bone density amongst men continues to increase and researchers are forecasting a sharp rise in male osteoporosis: according to the International Osteoporosis Foundation, 15% – 30% of men will have a leg in plaster at least once during their life because of their ailing bones. In Sweden, the fracture risk for men over 50 years of age is 30% and in Germany one in three osteoporosis patients is male.
Although this is the reality, it is one that is relatively little known. In practice, “male” osteoporosis is treated very much as the poor relation – on a par with heart attacks amongst women. These medical gender myths delay the correct diagnosis. So, what can we do to combat a loss of bone density? In addition to a diet containing enough vitamin D and – if the disease is advanced – the right medication – what helps is properly controlled machine-based strength training. What’s more, it is not a gender issue: targeted strength training for muscles strengthens the bones of both men and women.
