<![CDATA[RYAN FEARN | PERSONAL TRAINER

<![CDATA[RYAN FEARN | PERSONAL TRAINER | CANTERBURY - Blog]]>Fri, 03 May 2024 16:12:47 +0100Weebly<![CDATA[Exercise and anti-aging: Preventing type 2 diabetes]]>Tue, 09 Jan 2024 14:44:48 GMThttp://ryanfearnpt.com/blog/exercise-and-anti-aging-preventing-type-2-diabetes

Our chances of developing type-2 diabetes are influenced by environmental factors such as the type of food we eat, the amount of exercise we do and getting older.

Type 2 diabetes is a condition associated with the hormone insulin, either the body isn’t making enough of it or it isn’t working properly. Insulin is the signal that tells cells to remove glucose from the blood. If cells become less sensitive to insulin, they become much less effective at removing the glucose that is circulating in the blood. High blood sugar can eventually lead to problems with many different areas of the body such as damage to nerves, heart, eyes, kidneys and brain.

Why does aging increase our risk of diabetes?

As we age the body changes and so do biochemical processes occuring in our cells, such as proteins and their activity.

One process that contributes to type-2 diabetes is GLUT-4 protein activity. The GLUT-4 protein is responsible for transporting glucose out of the blood and into the cells of the body. When insulin is released it will increase the uptake of glucose from the blood by telling these GLUT-4 proteins to transport more glucose into the cells. As we age, GLUT-4 activity reduces in many tissues and therefore when insulin is released into the blood after a meal, less glucose is being transported into the cells.

Other mechanisms that increase the risk of getting this disease are muscle loss (sarcopenia) and sedentary lifestyles. As we age we begin to lose muscle mass, approximately 3–8% per decade after 30 years of age (brutal) and then it unfortunately accelerates after the age of 60. As skeletal muscle is one of the biggest consumers of cellular energy, it guzzles this glucose fuel from the bloodstream. Therefore, as we age and our muscle mass decreases we are not able to remove the same amount of sugar from the blood as we used to. Losing muscle mass will also make it harder for people to participate in day-to-day activities, resulting in fat accumulation which further increases the risk of diabetes.

A single bout of exercise improves insulin sensitivity for up to two days after the activity has taken place. One of the mechanisms behind this increase in insulin sensitivity is thought to be improved GLUT-4 activity. Exercise stimulates movement of GLUT-4 proteins to the cell membrane, resulting in greater glucose uptake. This only occurs within the muscles that are used during that activity (another reason why it is important to exercise the whole body).

Consistent exercise over time (months) will increase the abundance of these proteins existing on the cell membrane, making the insulin signal more effective, resulting in even greater glucose uptake. Exercise will also stimulate muscle growth, counteracting the loss caused by aging. The higher the muscle mass, the more glucose that will be consumed by muscles after eating a meal, lowering blood sugar.

References

DiMenna, F. J., & Arad, A. D. (2021). The acute vs. chronic effect of exercise on insulin sensitivity: Nothing lasts forever. Cardiovascular Endocrinology & Metabolism, 10(3), 149.

Li, J., Li, J., & Lu, Y. (2021). Effects of resistance training on insulin sensitivity in the elderly: A meta-analysis of randomized controlled trials. Journal of Exercise Science & Fitness, 19(4), 241-251.

Meiquer (2006). Insulin glucose metabolism. Online resource, accessed 07/01/24. File:Insulin glucose metabolism.jpg - Wikipedia

Richter, E. A., Sylow, L., & Hargreaves, M. (2021). Interactions between insulin and exercise. Biochemical Journal, 478(21), 3827-3846.

Sui, S. X., Williams, L. J., Holloway-Kew, K. L., Hyde, N. K., & Pasco, J. A. (2020). Skeletal muscle health and cognitive function: a narrative review. International journal of molecular sciences, 22(1), 255.

Stocks, B., & Zierath, J. R. (2022). Post-translational Modifications: The Signals at the Intersection of Exercise, Glucose Uptake, and Insulin Sensitivity. Endocrine Reviews, 43(4), 654-677.

Vargas, E., Podder, V., & Sepulveda, C. (2019). Physiology, glucose transporter type 4.

]]><![CDATA[Keep those hamstrings strong to protect against injury!]]>Sun, 22 Oct 2023 17:15:19 GMThttp://ryanfearnpt.com/blog/keep-those-hamstrings-strong-to-protect-against-injury

Around 80% of all hamstring injuries involve the biceps femoris long head (Dalton, Kerr and Dompier, 2015). Furthermore, approximately 30% of hamstring injuries are recurrent injuries (Bourne et al. 2017). Glute bridges, as shown above, can be used to successfully strengthen this muscle (Llurda-Almuzara et al. 2021). The tables below, taken from Llurda-Almuzara et al. (2021), display exercise variations that should be considered when developing strength and conditioning programs for both athletes and fitness enthusiasts. Bridge exercises on an unstable support surface (BOSU ball) can also improve the thickness of transverse abdominal muscles (Park et al. 2023). It is also worth noting that isometric bridge exercises held longer than 10 seconds have been shown to be more effective in recruiting these muscles compared to shorter duration (Kellis, Konstantopoulos and Ellinoudis, 2023).

References

Bourne, M. N., Duhig, S. J., Timmins, R. G., Williams, M. D., Opar, D. A., Al Najjar, A., ... & Shield, A. J. (2017). Impact of the Nordic hamstring and hip extension exercises on hamstring architecture and morphology: implications for injury prevention. British journal of sports medicine, 51(5), 469-477.

Dalton, S. L., Kerr, Z. Y., & Dompier, T. P. (2015). Epidemiology of hamstring strains in 25 NCAA sports in the 2009-2010 to 2013-2014 academic years. The American journal of sports medicine, 43(11), 2671-2679.

Kellis, E., Konstantopoulos, A., & Ellinoudis, A. (2023). Effect of Bridge Exercise Duration on Lateral Abdominal Muscle Thickness and Gluteus Maximus Activation. Journal of Sport Rehabilitation, 1(aop), 1-9.

Llurda-Almuzara, L., Labata-Lezaun, N., López-de-Celis, C., Aiguadé-Aiguadé, R., Romaní-Sánchez, S., Rodríguez-Sanz, J., ... & Pérez-Bellmunt, A. (2021). Biceps femoris activation during hamstring strength exercises: a systematic review. International Journal of Environmental Research and Public Health, 18(16), 8733.

Park, J. S., An, P. T., & Lee, D. H. (2023). The Effect of Bridge Exercises on Different Unstable Surfaces on Thickness of Transverse Abdominal Muscle in Adult. pain, 4, 5.

]]><![CDATA[British Youth Championships]]>Sun, 08 Oct 2023 15:31:35 GMThttp://ryanfearnpt.com/blog/british-youth-championships

]]><![CDATA[Lou performing a side plank]]>Sun, 24 Sep 2023 10:49:28 GMThttp://ryanfearnpt.com/blog/lou-performing-a-side-plank

Lou performing a side plank. This is another very effective and easily accessible isometric trunk exercise that can be modified very simply to suit the athlete’s needs and ability. We know trunk / core training has the potential to improve several areas of athletic performance including; strength, sprinting, jumping, balancing, and agility (Luo et al. 2023).

Side planks involve the recruitment of the gluteus medius, gluteus maximus, longissimus thoracis, lumbar multifidus, external oblique, and rectus abdominis for endurance and stabilisation. Similar activation can be achieved with other exercises such as: bridges, unilateral bridge, frontal plank and bird-dogs (Huxel Bliven and Anderson, 2013). Side planks can be progressed by using various forms of leg / hip lifts and holds or balancing on an extended arm rather than forearm.

Trunk stabilisation exercises have also been used to effectively relieve non-specific low back pain (Baharuddin, Kudri and Aminudin, 2021). Exercises that target gluteus medius weakness are often prescribed to enhance more effective lower body movement patterns. A strength deficiency here may lead to issues such as lateral hip pain, knee osteoarthritis, patellofemoral pain and lower back pain (Ebert et al. 2017).

References

Baharuddin, M. Y., Kudri, M. H., & Aminudin, S. N. A. (2021). Effect of Core Stabilization Exercise for Non-Specific Low Back Pain among Athletes. International Journal of Clinical Inventions and Medical Sciences (IJCIMS), 3(1), 18-25.

Collings, T. J., Bourne, M. N., Barrett, R. S., Meinders, E. V. Y., GONçALVES, B. A., Shield, A. J., & Diamond, L. E. (2023). Gluteal Muscle Forces during Hip-Focused Injury Prevention and Rehabilitation Exercises. Medicine and Science in Sports and Exercise, 55(4), 650-660.

Ebert, J. R., Edwards, P. K., Fick, D. P., & Janes, G. C. (2017). A systematic review of rehabilitation exercises to progressively load the gluteus medius. Journal of Sport Rehabilitation, 26(5), 418-436.

Escamilla, R. F., Lewis, C., Pecson, A., Imamura, R., & Andrews, J. R. (2016). Muscle activation among supine, prone, and side position exercises with and without a Swiss ball. Sports health, 8(4), 372-379.

Huxel Bliven, K. C., & Anderson, B. E. (2013). Core stability training for injury prevention. Sports health, 5(6), 514-522.

Luo, S., Soh, K. G., Zhao, Y., Soh, K. L., Sun, H., Nasiruddin, N. J. M., ... & Ma, L. (2023). Effect of core training on athletic and skill performance of basketball players: A systematic review. Plos one, 18(6), e0287379.

Table

Collings, T. J., Bourne, M. N., Barrett, R. S., Meinders, E. V. Y., GONçALVES, B. A., Shield, A. J., & Diamond, L. E. (2023). Gluteal Muscle Forces during Hip-Focused Injury Prevention and Rehabilitation Exercises. Medicine and Science in Sports and Exercise, 55(4), 650-660.

]]><![CDATA[Scottish National Championships and Crystal Palace competition]]>Thu, 08 Jun 2023 11:51:25 GMThttp://ryanfearnpt.com/blog/scottish-national-championship

]]><![CDATA[Jess's training session]]>Thu, 11 May 2023 18:21:52 GMThttp://ryanfearnpt.com/blog/jesss-training-session

Wall sit holds are an easily accessible isometric exercise that require strength and endurance of the lumbopelvic-hip complex.

The muscles that make up the lumbopelvic-hip complex provide stability and are really important to prevent injuries that may come about as a result of excessive hip adduction, fem-oral internal rotation and knee valgus during fast or explosive movements.

The unilateral (one leg raised slightly) wall sit is a popular test for lumbopelvic-hip endurance test. A study by Plummer et al. (2020) found that basketball athletes with unilateral wall sit times of 35 seconds were 2.6 times more likely to sustain a lower extremity injury.

References
Plummer, H. A., Wilkerson, G. B., Bruce, J. R., Lamour, R. J., & Ostrander III, R. V. (2020). Preliminary Findings of Lower Extremity Injury Risk Categorization Through Lumbopelvic-Hip Endurance Screening of High School Basketball Players. Athletic Training & Sports Health Care, 12(3), 127-134.

Wilkerson, G. B., & Colston, M. A. (2015). A refined prediction model for core and lower extremity sprains and strains among collegiate football players. Journal of athletic training, 50(6), 643-650.

Wilkerson, G. B., Giles, J. L., & Seibel, D. K. (2012). Prediction of core and lower extremity strains and sprains in collegiate football players: a preliminary study. Journal of athletic training, 47(3), 264-272.

]]><![CDATA[WIT competition London]]>Thu, 06 Apr 2023 07:38:30 GMThttp://ryanfearnpt.com/blog/wit-competition-london

]]><![CDATA[Kent University Workshop March]]>Sun, 12 Mar 2023 15:30:10 GMThttp://ryanfearnpt.com/blog/kent-university-workshop-march

]]><![CDATA[English Age Group Championships at Brunel University]]>Tue, 28 Feb 2023 17:02:35 GMThttp://ryanfearnpt.com/blog/english-age-group-championships-at-brunel-university

]]><![CDATA[Hampshire competition]]>Sun, 19 Feb 2023 12:14:54 GMThttp://ryanfearnpt.com/blog/hampshire-competition

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