Interval training and low back issues (was:More Gender Differences In Training)

[Guest guest]

> Date: Sat, 21 Jul 2001 16:44:44 +0000

> " Whit " <whittt@...> wrote:

>

<However, the effectiveness of distance running etc. for women and men in

reducing bodyfat (bf), increasing self-esteeem, general wellness, etc. is

something that I have seen anecdotally scores of times.>

" Elzinator Unreal " <elzinator@...> wrote:

>I can't agree with you more, Whit. And I have repeatedly commented thusly

>on mfw and elsewhere that aerobic training has merits, too. It, just like

>resistance training, can be done to excess, which is where I think some of

>the disdain by the weightlifting population originates from, in addition to

>the fact that most facility-confined aerobic activities tend to qiuckly

>become monotonous and boring.

>

>I realize that most weightlifters detest performing aerobic activity and

>some will offer many reasons (evidence based and not)to support and affrim

>their dislike. I don't care for it either. But the simple fact is, in order

>to maintain fitness of our cardiovascular-respiratory system, we must train

>aerobically. That does not mean we all need to jump on the treadmills four

>times/week. A sensible and effective aerobic training program can be

>accomplished with a reasonable amount of time and effort, depending on

>individual goals and physiology.

Mel Siff commented:

[Certainly! Research has shown that much shorter periods of interval

training of mixed high and low intensity can offer similar benefits to

prolonged periods of classical 'aerobic' training. For those who wish to

include some cardiovascular training in their programs without compromising

their strength and mass gains, interval training can be very useful. ]

As a trainer and an athlete, I am a proponent of interval taining. However,

my experience with the general populace (unlike the elite athletes) has been

the prevelance of their inability to properly perform intervals on their

own. Therefore, for them, intervals may be less effective for optimal

cardiovascular training . They neither have the discipline nor the

committmant to perform them correctly. For some individuals, this requires

inclusion of performing a bout or two a week of intervals during their paid

training sessions where I control the intensity (by verbally pushing them or

controlling the machine intensity). Invariably, when they discover the

results within several weeks, they are more committed to doing them on their

own. Especially when they realize that they can accomplish their aerobic

training in nearly half the time of conventional aerobic training.

>When I must refrain from weight training (like right now)due to my spinal

>limitations, I swim. A lot. It provides a similar psychological effect (as

>most driven athletes are acquainted with that psychological 'addiction')and

>release in lieu of weight training. In

addition, it helps maintain my insulin sensitivity. So the benefits are

two-fold.<

Mel Siff commented:

[Having back problems does not necessarily mean eliminating all weight

training. One can avoid any exercises which exacerbate your back problems,

and if legs are a concern, you can always do squats with weights suspended

from special weight belts hanging below the waist. There are numerous

strength exercises that you can do even if you have back problems. Others on

the list might like to offer other suggestions. ]

When I was diagnosed with a collapsed L4-L5 disk, severe hypermobility of

the SI joints and progressive arthritis in the lumbar and both SI joints

last year, the doctors advised disk fusion (and possilbly SI fusion) and

predicted that I would never be able to weight train again. With excellent

treatment by a spinal rehab specialist in the Austin area, who is also an

athlete and weightlifter, the chronic debilitating pain was reduced to a

managable level and I resumed a carefully constructed program of

rehabilitation and weight training for strength and mass after nearly 3

months off. The problem is progressive degenerative disk disease throughout

my spine, with current cervical issues, which has necessitated a layoff

period until the current episode is resolved. Some daily low-impact activity

helps push fluid and nutrients into the disks, but most free weight training

right now exacerbates the issue with the cervical disks.

I used the hip-belt during the earlier part of my rehabilitation program for

both limited ROM squats and calf raises. I was then able to progress to

front squats with no aggravation of the lumbar spine or pelvic region (I

must wear a SI belt). Recently, I had just begun back squats to just above

parallel. While I will never be able to back squat again heavily, the

progress so far has been encouraging. However, I still have multiple

musculoskeletal issues, including inability to recruit some muscle groups

due to denervation, which we are still addressing using multiple techniques,

including nurtitional.

One step at a time.

Elzi Volk

Austin, Texas

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