Showing posts with label Baby Boomers. Show all posts
Showing posts with label Baby Boomers. Show all posts

Friday, April 10, 2020

KAATSU At Home: No Time No Excuse - Household KAATSU

For who? Work-at-home employees, student-athletes, competitive athletes
For what? Functional movement, strength, flexibility, mobility, KAATSU At Home, recovery



Steven Munatones led a household workout-focused KAATSU At Home session geared for Baby Boomers on Friday, April 10th.

People can use KAATSU the original BFR for exercise or rehabilitation while...

* typing an email in your office
* waiting for an airplane or the train
* sitting in the passenger seat on a long drive
* washing the dishes
* washing the windows or your car
* folding clothes
* watching TV
* doing homework or reading a book
* walking your dog
* stretching
* vacuuming the carpet
* packing and unpacking your bags
* tidying up your room
* gardening or raking leaves or shoveling snow (caution: extremely hard!)

Once you understand that exercise and rehabilitation can be done anywhere anytime, your efficiency and effectiveness in getting things done goes way up. And exercise is transformed to simple movement - that you constantly do during the course of your day - with KAATSU equipment.

George Newman of Arvada, Colorado provided information on trigger points and plantar fasciitis.

Plantar Fasciitis can be caused by trigger points. Trigger points (or myofascial trigger points) are localized muscle spasms that can cause referred pain. When people use foam rollers, they are generally trying to work out trigger points. Trigger points are defined as exquisitely tender spots that can be felt in discrete taut bands of hardened muscle tissue that produce localized and/or referred pain.

For plantar fasciitis, these muscles are common suspects in order of most to least frequent:

* Soleus
* Gastrocnemius
* Quadratus plantae
* Flexor digitorum brevis
* Abductor halluces
* Abductor digit minimi
* Tibialis posterior

In the graphic in the links for each muscle, the X is a likely location of the trigger point in the muscle. The red is where you might feel the pain. When you go “find” a trigger point, pressing fairly hard in the area of the X, you should feel some pain, if there is a trigger point. Sometimes it feels like a very sharp pain. A common place to find trigger points is in the muscles at the top of the shoulders, as many people carry tension there.

An excellent layperson’s book on trigger points is The Trigger Point Therapy Workbook: Your Self-Treatment Guide for Pain Relief by Claire Davies 3rd edition. Davies presents a massage technique to release the trigger point. Massage the trigger point in one direction, like you are ironing, at a pain level of about 7 for 10 or so strokes. If it hasn’t released, quit for a while and come back later. In my case, I had knee pain for 10 years before I learned of this. It took me weeks of daily massage to get the points to release and much longer for them not to come back.

There are other release techniques. Physical therapists do dry needling. For techniques you can do yourself here are some others:

* Ice and stretch. Put an ice pack over the trigger point for about 10 seconds, then stretch the muscle. Recheck to see if it has released. Repeat if necessary.
* Contract and stretch. Put the muscle into near stretch position and the contract it at about 20% force. Repeat on the agonist muscle (i.e. the triceps if the trigger point is in the biceps). Now stretch the muscle with the trigger point. Recheck to see if it has released. Repeat if necessary.
* Fold and hold. This is known as Strain-CounterStrain in the osteopath world. Can be easier with a partner. Find the trigger point. Keeping pressure on the trigger point, find a position for the muscle where the trigger point pain is at least 2/3’s less. Now you can release the pressure on the trigger point, but hold the position for 90 seconds. Recheck to see if it has released. Repeat if necessary. This technique has a very high release probability.
* Ischemic compression. This is commonly used by massage therapists. Press and hold pressure on the trigger point till the pain diminishes.

The big references is the two volume set by Travell and Simons. Myofascial Pain and Dysfunction: The Trigger Point Manual (2-Volume Set). These are overkill for most lay people. The illustrations from triggerpoints.net are from these books.

Copyright © 2014 - 2020 by KAATSU Global

Sunday, April 5, 2020

KAATSU At Home Workouts - Zooming In On Core Strength & Balance

For who? Work-at-home employees, student-athletes, competitive athletes
For what? Functional movement, balance, flexibility, mobility, KAATSU At Home



Retired Navy SEAL captain John Doolittle and his wife Katie lead KAATSU At Home core stability workouts on each Friday. The first KAATSU At Home workout was attended by KAATSU users from Tokyo, Japan to Budapest, Hungary. The program is co-hosted by Steven Munatones and is based on the use of the KAATSU Cycle 2.0.



























KAATSU Friday Workouts - Focus on Core Strength & Balance

Warm-up:
​​​• Stretch and drink an entire water bottle before the workout begins.
​​​• Put on KAATSU Leg Bands snugly. Be able to put one finger between your legs and the bands, but not two fingers between your legs and the bands (this would be too loose).

Exercise #1:
​​​• KAATSU Book Walking
Walk slowly with a book on your head for 5 minutes. If the book falls, pick it up, put it back on the top of your head and continue.

Exercise #2:
​​​• KAATSU Balancing
Set 1: Stand and balance on one leg for 60 seconds. Rest for 20 seconds (if necessary). If rest is not necessary, continue for 3 total minutes.
Set 2: Switch and balance on the other leg for 60 seconds. Rest for 20 seconds (if necessary). If rest is not necessary, continue for 3 total minutes.
Set 3: Stand and balance on one leg for 60 seconds while holding 2 full water bottles in both hands. Move bottles asymmetrically (up and down, left and right, laterally and diagonally) trying to introduce force imbalance. Rest for 20 seconds (if necessary). If rest is not necessary, continue for 3 total minutes.
Set 4: Stand and balance on one leg for 60 seconds while holding 2 light kettlebells upright in both hands. Rest for 20 seconds (if necessary). If rest is not necessary, continue for 3 total minutes.

Exercise #3:
​​​• 3 sets of Planks
Set 1: Do Planks for 30 seconds, then rest for 20 seconds.
Set 2: Do Planks for 20 seconds, then rest for 20 seconds.
Set 3: Do Planks for 10 seconds, then rest for 20 seconds.

Exercise #4:
​​​• 3 sets of Side Raises
Set 1: Lie on side and raise one leg for 30 times, then rest for 20 seconds. Repeat 3 times.
Set 2: Lie on other side and raise other leg for 30 times, then rest for 20 seconds. Repeat 3 times.

Exercise #5:
​​​• Back Relaxation
Set 1: Slightly elevate front of foot (e.g., on Step Board). Bend forward and lightly stretch hamstrings and back, trying to touch your toes for 20-30 seconds. Repeat 3 times.

Copyright © 2014 - 2020 by KAATSU Global

KAATSU At Home Workout - Zooming In On Strength

For who? Work-at-home employees, student-athletes, competitive athletes
For what? Functional movement, strength, flexibility, mobility, KAATSU At Home






































Retired Navy SEAL captain John Doolittle and his colleague Steven Munatones will lead a strength-focused KAATSU At Home workout on Monday, April 6th at 3 pm California time / 6 pm New York time / 11 pm GMT / 7 am Tokyo (Tuesday, April 7th).

The KAATSU the original BFR workout is geared toward highly fit competitive athletes - those who are young, strong and aerobically fit and will be broadcast on Zoom (see below).



























KAATSU At Home workouts, focusing on strength, that are geared towards aging Baby Boomers (i.e., those over 50 years old) are held on Mondays at 10 am California times, 1 pm New York time, 6 pm GMT, 2 am Tokyo time and will be broadcast on Zoom (see below).

On Mondays, KAATSU Global will offer KAATSU At Home Workouts - Focus on Strength on Zoom.
On Tuesdays, KAATSU Global will offer KAATSU At Home Workouts - Focus on Speed on Zoom.
On Wednesdays, KAATSU Global will offer KAATSU At Home Workouts - Focus on Stamina on Zoom.
On Thursdays, KAATSU Global will offer KAATSU At Home Workouts - Focus on Flexibility on Zoom.
On Fridays, KAATSU Global will offer KAATSU At Home Workouts - Focus on Core Strength & Balance on Zoom.

KAATSU At Home Monday Workout - Focus on Strength

​​Warm-up:
​​• Stretch and drink an entire water bottle before the workout begins
​​• Put on KAATSU Arm Bands snugly. Be able to put one finger between your arms and the bands but not two fingers between your arms and the bands (this would be too loose).

Exercise #1:
​​​​• 3 sets of Hand Clenches working on the forearms.
​​Set 1: 30 slow Hand Clenches; open and close hand while squeezing your closed fist hard. Then 5 fast Hand Clenches. Rest 20 seconds.
Set 2: 15 slow Hand Clenches; open and close hand while squeezing your closed fist hard. Then 5 fast Hand Clenches. Rest 20 seconds.
Set 3: 10 slow Hand Clenches open and close hand while squeezing your closed fist hard. Then 5 fast Hand Clenches. Rest 20 seconds.​​

Exercise #2:
​​​• 3 sets of Biceps Curls working on the upper arm.
Set 1: Slow Biceps Curls while contracting biceps - both in the positive (up) and negative (down) direction for 30 seconds. Rest 20 seconds.
Set 2: Slow Biceps Curls while contracting biceps - both in the positive (up) and negative (down) direction for 20 seconds. Rest 20 seconds.
Set 3: Slow Biceps Curls while contracting the biceps - both in the positive (up) and negative (down) direction for 10 seconds. Rest 20 seconds.​​

Exercise #3:
​​​​• 3 sets of Triceps Extensions (or Triceps Dips) working on the upper arm.
Set 1: Slow Triceps Extensions while contracting the triceps - both in the positive (up) and negative (down) direction for 30 seconds. Rest 20 seconds.
Set 2: Slow Triceps Extensions while contracting the triceps - both in the positive (up) and negative (down) direction for 20 seconds. Rest 20 seconds.
Set 3: Slow Triceps Extensions while contracting the triceps - both in the positive (up) and negative (down) direction for 10 seconds. Rest 20 seconds.
Note: Alternative is Triceps Dips with hands on a chair or sofa.

​​ Exercise #4:
​​​• 3 sets of push-ups working on the chest.
Set 1: Slow push-ups (3-second count going down and 3-second count going up) for 20 seconds. Rest 20 seconds.
Set 2: Slow push-ups (3-second count going down and 3-second count going up) for 10 seconds. Rest 20 seconds.
Set 3: Slow push-ups (3-second count going down and 3-second count going up) for 5 seconds. Rest 20 seconds.

​​ Exercise #5:
​​​​• 3 sets of push-ups working on the chest.
Set 1: Fast push-ups for 15 seconds. Rest 20 seconds.
Set 2: Fast push-ups for 10 seconds. Rest 20 seconds.
Set 3: Fast push-ups for 5 seconds. Rest 20 seconds.

Exercise #6:
​​​​• Take off KAATSU Arm Bands and hydrate during 3-minute rest.
​​• Then, put on KAATSU Leg Bands snugly. Be able to put one finger between your legs and the bands, but not two fingers between your legs and the bands (this would be too loose).

​​ Exercise #7:
​​​• 3 sets of Heel Raises working on the calves.
Set 1: Do Heel Raises for 20 seconds. Rest 20 seconds.
Set 2: Do Heel Raises for 15 seconds. Rest 20 seconds.
Set 3: Do Heel Raises for 5 seconds. Rest 20 seconds.

Exercise #8:
​​​• 3 sets of Standing Leg Curls. Stand on one leg and bring the other leg up to your butt. Balance by yourself - do not hold onto chair, table or wall.
Set 1: Do Standing Leg Curls for 20 seconds on one leg. Then switch legs. Rest 20 seconds.
Set 2: Do Standing Leg Curls for 15 seconds on one leg. Then switch legs. Rest 20 seconds.
Set 3: Do Standing Leg Curls for 5 seconds on one leg. Then switch legs. Rest 20 seconds.​​

Exercise #9:
​​​• 5-8 sets of Non-lock Quarter Squats, non-stop for 30 seconds. Then hold a Quarter Squat position for 10 seconds. Rest 20 seconds between each set.
​​Note 1: 30 seconds of squats + 10 seconds holding a Quarter Squat position + 20 seconds rest for 5-8 rounds.
​​Note 2: This is the key exercise of this workout where you can build up the maximum amount of lactate and Growth Hormone, VEGF (vascular endothelial growth factor) and nitric oxide.
​​Note 2: Do not lock your knees or stop during any part of this exercise; keep constant movement.
​​Note 3: Leg exercise generate higher levels of lactate that leads to higher hormonal and metabolite production.

Exercise #10:
​​​• Remove KAATSU Leg Bands and hydrate. Rest for up to 5 minutes.

​​ Extra Exercise #11:
​​​• Re-apply the KAATSU Leg Bands and do 3 sets of Burpees.
Set 1: Do Burpees for 20 seconds. Rest 20 seconds.
Set 2: Do Burpees for 15 seconds. Rest 20 seconds.
Set 3: Do Burpees for 5 seconds. Rest 20 seconds.

KAATSU At Home - Strength Focus on Competitive Athletes:
Join the Zoom Meeting for competitive athletes at 3 pm California time / 6 pm New York time / 11 pm GMT / 7 am Tokyo (Tuesday, April 7th) at https://us04web.zoom.us/j/2827965029?pwd=S2dvWXNIZmg5WG5QeGFnemxXZDZDUT09. Meeting ID is 282-796-5029, Password: 102833. Or dial in with your smartphone at +1-253-215-8782 or +1-301-715-8592 with Meeting ID 282-796-5029, Password: 102833.

KAATSU At Home - Strength Focus for Baby Boomers:
Join the Zoom Meeting for Baby Boomers at 10 am California times / 1 pm New York time / 6 pm GMT / 2 am Tokyo time (Tuesday, April 7th) at https://us04web.zoom.us/j/2827965029?pwd=S2dvWXNIZmg5WG5QeGFnemxXZDZDUT09. Meeting ID is 282-796-5029, Password: 102833. Or dial in with your smartphone at +1-253-215-8782 or +1-301-715-8592 with Meeting ID 282-796-5029, Password: 102833.

Copyright © 2014 - 2020 by KAATSU Global

Friday, November 27, 2015

The Radical Reconditioning Of Baby Boomers






























As 75.8 million American Baby Boomers either transition from the end of their careers or are in full or partial retirement, many of them have spent their most recent years raising children, financing college educations, paying for weddings, and culminating their careers. These pressures have played havoc with their fitness levels.

Previously over-stressed, overworked, and under-exercised, the Baby Boomers are now facing much more free time. But with their higher body fat percentages, lowered muscle mass, and lessened aerobic capacities, getting back into shape is not easy. A change of lifestyle and a change in mindset are required. But this is easier said than done.

KAATSU, a revolutionary form of blood flow moderation training developed in Japan, is used daily by hundreds of thousands of individuals over the age of 50 in Japan. "KAATSU can present an easy-to-implement catalyst for individuals over the age of 50 to return to their former selves," says Paul Grzymkowski, the former president of Gold's Gym Franchising and now an avid fan of KAATSU. "10,000 Baby Boomers in America will celebrate their 65th birthday every day for the next 2 decades (3,650,000 new Baby Boomers per year). This is a huge market for every fitness professional to consider."

A 65-year-old man or women sees the rest of their life much differently than they did at the age of 25 or 35. The quality of life is their focus, but it is at this time that their muscles have faded and various ailments have begun.

"We must recondition the 26% of the total U.S. population in innovative ways, using modalities that are self-sustaining and much more low-impact than what we used to do in our youth or even mid-age," added Grzymkowski. "Heavy barbells and dumbbells are not necessary ideal equipment to serve as a catalyst to whipping Baby Boomers into shape. Aerobics, spinning, and elliptical machines are also not for everyone. We have to look for something even more revolutionary."

Grzymkowski, a 67-year-old veteran of the fitness industry, has spent his lifetime around barbells, dumbbells, and spinning bikes. But he has substituted the iron of his youth for the pneumatic bands used by his counterparts in Japan. "I have not changed - I love feeling pumped when I exercise. When I feel my biceps bulge or my quads burn, it recalls my strength of former years. But I am doing this and changing my body shape without heavy weights. I am doing it with pneumatic bands and the KAATSU equipment that are used so effectively by senior citizens in Japan and elite athletes around the world. When I do use weights during my KAATSU workout I tend to use light dumbbells or weight plates of no more than 5-pounds."

KAATSU is a Japanese word that means 'additional pressure' in English.

KAATSU is done with pneumatic bands that are inflated to safe levels by a mobile electronic touch panel device. The bands are a proven means to safely modify the blood flow in the limbs during exercise. This modification leads to pooling of blood in the muscles that leads to significant human growth hormone secretion and a literal tricking of the brain into thinking the body into building muscle.

KAATSU athletes of all ages – from 14 to 104 - and abilities, including Olympians and professional athletes, perform simple exercises to generate a muscle pump: hand clenches and bicep curls with or without light weights or heel raises or leg curls while standing up.

Photos shows 66-year-old marathon swimmer and author Diana Nyad and 67-year-old Paul Grzymkowski working out with KAATSU.

Copyright © 2015 by KAATSU Global