generation good to great - s3.amazonaws.comexhibition... · developed by: fabio comana, ma., ms....

Developed by: Fabio Comana, MA., MS. NASM CPT, CES & PES; NSCA CSCS; ACSM EP-C; ACE CPT & HC; CISSN

Dr. Evan Osar, DC, CMT, PES, CSCS

Good to Great Training the Generation X Client

GENERATION

Who are Generation X’ers … ?

Born between 1965-1981 (late 30’s to late 40’s/early 50’s)

What do they Seek (Physically) What do they Seek (Other)

Work-life Balance: •  Will work hard (career-orientated) to

attain standards of living – strong emphasis on time to enjoy with self, family or friends (relationships).

•  Limited time for diet and exercise – thus seek time-efficient solutions.

Enjoy freedom and autonomy (first ‘latchkey kids’) – very independent.

Maintain Fitness Levels: •  Recreational or socially competitive pursuits. •  Aesthetics. •  Train hard and fast given time limitations (work-

life balance). •  Raised in an era of emerging science in human

movement – many chronic (overuse) injuries. Overall quality of life through health and wellness: •  Preserve existing health. •  Prevent onset of morbidity.

GENERATION

Copyright 2016: Fabio Comana and Dr. Evan Osar

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Who are Generation X’ers … ?

Traditional Practices Consequences What Some are Now Starting to Embrace

Train hard and fast (limited time – get in/out)

Insufficient prep/cool-down Potential injury

More pain and discomfort Chronic overuse issues

Undulating training loads and volumes

(e.g., Crossfit with Yoga)

Train frequently (daily) Poor recovery More muscle soreness

Training deloads Training offloads

Work through pain and discomfort (unwilling to accept

step backs)

Injury Failure and lost motivation

Poor experiences

Pre-habilitation Preventative maintenance

Movement efficiency (stability and mobility)

Dieting Relapsing given the complexity of challenges with balancing family and work-life

Intermittent fasting

Trends and Practices

•  Generation X’ers spend less time exercising than Millennials – average 2.4x/ week.

•  Aim to achieve their health fitness goals in a compressed time period, but cannot recover as they once did.

GENERATION


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Solutions

GENERATION


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Ask Listen Understand Respond

•  Asking and listening (immersed) •  Asist with self-discovery •  Be understanding of their time

and challenges. •  Support autonomy of choice

Do Less •  Telling (directive – prescriptive) •  Being self-focused – ‘Righting Reflex’ •  Being understood •  Being coercive – ‘Psychological Reactance’

Do More

Perhaps the MOST important things to do: •  Take the time to understand and appreciate what they can and cannot do (nor

care to do).

•  Time is a critical commodity – they thrive on ‘Opportunity Cost.’ •  Learn to provide ‘Experiential Solutions.’

Who are Generation X’ers … ? GENERATION


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Perhaps the MOST important things to do: •  Develop a Decisional Balance worksheet – score ‘importance’ of

outcomes and ‘level of confidence’ in sustaining such behaviors

Be in the business of providing ‘EXPERIENTIAL SOLUTIONS’

Providing Solutions … GENERATION

DECISIONAL BALANCE WORKSHEET

List perceived benefits or gains associated with making this change

List perceived costs, sacrifices or losses associated with making this change

List strategies to maximize perceived gains

List strategies to minimize perceived losses

1

2

1

2

1

2

1

2

Identifies current knowledge and understanding (OUTCOME).

Identifies problem-solving abilities (PROCESS)


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Activity, Exercise and Movement: •  Seek to lose/maintain weight = dieting, poor experiences and failure!!

o  Don’t ask them to do more – change they way they do the things they do. o  2,000 kcal per week needed for effective weight loss..


GENERATION Providing Solutions …

Measure Male: 88.9 Kg (195.5 lbs.) Female: 75.5 Kg (166.2 lbs.)

Cardio Program: •  4 x 30 min @ 5 mph

1,616 kcal (10.4 % of caloric intake total)


Min needed to target 2,000 kcal: Additional 28 minutes a week Additional 55 minutes a week

Weight Training: •  4 x 60 min (1-to-2 work-to-

recovery ratio)



Min needed to target 2,000 kcal: Additional 145 minutes a week Additional 214 minutes a week

Metabolic Resistance Circuit: •  Integrated or whole body •  3 x 40 min higher-intensity (4-

to-1 work-to-recovery ratio)

1,270 kcal (8.2 % of total caloric intake)

1,078 kcal (8.7 % of total caloric intake)

Min needed to target 2,000 kcal: Additional 69 minutes a week Additional 103 minutes a week Copyright 2016: Fabio Comana and Dr. Evan Osar

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Activity, Exercise and Movement: •  Seek to lose/maintain weight: Shift focus to NEAT – more hours/day – simple,

manageable opportunities. •  Rethink the way you Train – Retrain the way you Think!



Sleep Exercise Balance? 49-56 hours / week 3-5 hours / week 107-116 hours / week ??

Measured Parameter Male: 88.9 Kg Female: 75.5 Kg

Kcal expended Sitting (light office work) 2.3 kcal / minute 1.98 kcal / minute Kcal Expended Standing (light office work) 3.6 kcal / minute 3.1 kcal / minute Adding 2 more hours of standing / day ~ 156 kcal more/day ~ 134 kcal more/day Weight change in year: (50-wk work year) ~ 5.3 Kg ~ 4.5 Kg

•  5 Kg x 3,500 kcal = 38,500 kcal. •  At 300 kcal / session = 128 additional exercise sessions (2½ x / week).

SLOTH: Sleep, Leisure, Occupation, Transportation, Household


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Activity, Exercise and Movement:



3 Biggest Challenges facing Gen X’ers

1.  Posture

2.  Movement

3.  Unreal expectations 9

#1: Posture •  Positioning of the body in space –

alignment and control •  At rest •  During movement



Optimal postural development and control begins at birth

Optimal Non-optimal alignment


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#2: Movement •  Positioning of body during dynamic activity



Optimal movement develops from optimal alignment & control

Non-optimal alignment & control


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Problem: Non-optimal Posture & Movements lead to formation of non-optimal habits



Ø Overuse and repetitive injuries!


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#3: Unreal Expectations •  Everyone is not an athlete!




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•  Help your client E.T.R.!



Assess Corrective Exercise Integration


Developed by Dr. Evan Osar & Jenice

Mattek

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•  Help your client ETR! 1. Align 2. Breathe 3. Control

Ø  Integration into Fundamental Movement Patterns •  Squatting and lunging •  Bending and rotating •  Pushing and pulling




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Training Goal(s): Usually aimed at peak performance at the appropriate interval = Overreaching. •  Excessive loads, volumes or rates may retard recovery (due solely to exercise

program or aggregated effects of other stressors) – leads to ‘dysfunctional overreaching’ and/or ultimately ‘overtraining.’

Progression

Functional Overreaching ‘peaking’

Dysfunctional Overreaching

Overtraining

Han’s Seyle’s General Adaptation Syndrome



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Overtraining Syndrome

•  Generally attributed to return to homeostasis (e.g., inadequate recovery, excessive training, burnout). o  Key symptoms include:

§  Decreased performance over 1-2 week period. §  Increased resting heart rate §  Technology: Incorporate HRV and Control Pause (breathing)

Solutions Examine – Explore – Identify

Deload Reduce load, volume and rate < 70%

(50-70%) - generally 1-2 weeks

Offload Stop Activity

Redirect Cross Train at lower

volume or load


Stressor Score (M) Score (F) Cause Coping-Mechanisms Efficacy


Microsession 1 Microsession 2 Microsession 3 Microsession 4 Microsession 5 Microsession 6 Microsession 7 Microsession 8 Microsession 9

Inte

nsity

Warm-up / balance

Skill Drills* - agility

SS cardio

UE Strength

Core stabilization

Sprint intervals

SS Cardio

UE Power

Cooldown / Flexibility

Variable Modality Training (VMT): •  Benefits of training frequency

Warm-up Conditioning Phase – cardio and/or resistance Cool-down Traditional:

Skill-related Drills and Movements

Agility, Balance, Coordination, Speed (SAQ), Power, Reaction Time

Aerobic Fitness, Flexibility, Muscular Strength and Endurance

Health-related Activity and Exercise


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Dieting GENERATION

Providing Solutions …

Why do they Fail?

National Weight Control Registry Compliance = 10% of initial weight lost and sustained for ≥ 1 year: •  Maintenance ≥ one year = 47-49%. •  Maintenance ≥ 5 years = 25-27%.

Reasons: •  No behavioral component •  Psychological reactance (no autonomy of

choice – valued by Generation X) •  Complicated and challenging with families

Intermittent Fasting: Modified Michael Mosley 5:2 approach •  5 days normal eating + 2 strategic non-consecutive fasting days.

Consideration Action

Fasting Days Non-consecutive days

Non-Fasting Days Normal diet – minor (simple) some healthier choices

Fasting Days Intake ~ 25% of normal kcal intake

Fasting Kcal Range Men: ~ 600-700 kcal; Women: ~ 500-600 kcal

Timing •  Breakfast: 120-150 kcal (20-25g CHO + 7-8 g Pro (3:1 ratio). •  2-3 meals evenly spaced (high protein/fat with 0 carbs – satiety)

Fasting Day Exercise Tapered down or none v. the non-fasted days.


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Fabio Comana, MA., MS. Credentials: NASM CPT, CES & PES; ACE CPT & HC; NSCA CSCS; ACSM EP-C; CISSN. Email: [email protected]

Thank You..!! For Your Commitment to Excellence

Questions .. ??

Dr. Evan Osar, DC, CMT, PES, CSCS Website: www.IIHFE.com Email: [email protected]


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