Andries Lodder biokineticist in Fourways
Bio4Me biokineticist practice in Fourways
Bio4Me best biokineticist in Fourways

Weight-Bearing Exercises

Posted on August 16th, 2016 by Andries Lodder

WHAT IS WEIGHT-BEARING EXERCISE AND WHY IS IT IMPORTANT?

Weight Bearing Exercise

Regardless of your age or life stage, the right kinds of exercises can strengthen your bone density across your life span.

Have you ever heard of the saying ‘pressure creates diamonds’?

In a similar fashion, weight-bearing exercise creates bone density when it comes to preventing osteoporosis.

Our bones remodel and regrow themselves when there is a stimulus from the external environment. One of the best ways to achieve this is to perform movements where our body is upright and working against gravity – think dancing, hiking, walking, climbing, tennis, netball, skipping, aerobics – anything where the body is sustaining impact. This is also the reason why astronauts have low bone density when they return from outer space!

Interestingly, our bones respond best to this weight-bearing exercise when the movements are comprised of short, high intensity bursts. This is great news for anyone starting out! By simply choosing the stairs instead of the escalator, or playing a quick game of ball with the kids, you can boost your bones anywhere, any time.

Another way to fast track bone strength is by engaging in resistance training. This style of exercise is about using your muscles to move an external force, and, in turn, the muscles pull on the bones. Any session which uses machines, free weights, ankle weights or your own bodyweight can achieve muscular strength, and therefore enhance bone strength.

Exercise needs to be optimally challenging to have noticeable effects on bone density. Over time, it should become progressively harder – the weights should become heavier, and the impacts should become higher (e.g. using a higher step in an aerobics class). The bones also love variety, so moving in many different directions is key.

If you’re not sure where to start, let’s keep it simple: take a brisk walk outdoors (where you can get some Vitamin D exposure), including some uphill bursts, for 30 minutes. Not only will your bones reward you by strengthening themselves up, but your heart, lungs and mental health will all benefit as well!

By Jennifer Smallridge, Accredited Exercise Physiologist (For the Original Article)

Gluteus Medius – The Butt of all Problems

Posted on August 5th, 2016 by Andries Lodder

Gluteal Muscle

The gluteal muscles provide great power in the human body. However, weakness of one key muscle can lead to injury risk and reduced power generation.

The gluteal muscle group is comprised of the gluteus maximus, medius and minimus, and is a very powerful muscle group of the human body, controlling many of the major movements of the hip. The gluteus medius (GM) serves to maintain pelvic stability, however weakness or inactivity of this muscle can produce harmful effects. This article will take you through some important information about the GM, and how to keep yours strong and functional.

WHAT IS THE ROLE OF THE GM?

Among other things, the GM serves to maintain pelvic alignment during single-leg activities (jumping and landing, kicking etc.). When you consider that over 50% of the gait cycle is spent on one leg, which can be increased by over a further 30% during running, it is easy to appreciate the importance of this muscle in a healthy, functioning body.

A weak GM can result in what is called ‘Trendelenburg Sign’, essentially the hip dropping down during stance phase of the gait cycle. This hip drop sounds relatively innocent, but remember that the human body, although separated into different muscle groups, functions as a chain. Although the GM seems like a relatively small muscle in isolation, a “chink” in this part of the chain can have significant effects on the rest of the body. Repeated misalignment of the pelvis during gait can lead to other problems in the lower body, such as spinal, knee and ankle misalignment. This not only increases risk of injury from overuse (e.g. tendinopathy) or incorrect landing (e.g. ACL), but can also decrease the body’s ability to generate power during general and sporting activity.

HOW CAN I STRENGTHEN MY GM?

The GM can be developed through many single-leg exercises within a gym program. It is important to ensure that your GMs are strong and active, to avoid the potential consequences described above. Several examples are described below:

  1. Hip drops. Stand on one leg. Drop the hip of the non-supporting leg down, then straighten the hips, driving the movement from the hip of the supporting leg.
  2. Crab steps. Tie a resistance band around your knees. Stick your tail out and bend your knees (in a “mini-squat” fashion), stay low, and step out to the side.
  3. TRX lunge. Holding onto the TRX, keeping the lower leg of your supporting leg still, sit back into a lunge, maintaining an even alignment of your hips. Push through your heels and return to the start position.
  4. Bulgarian lunge. Place one foot behind you on a higher surface, like a step, and the other foot on the ground. Hold a weight in the opposite hand to the supporting leg to offset your weight distribution (this will make your GM work harder to stabilise your hips). Keeping your lower leg still, drop down into a lunge, and push back up with your weight through your heels.

TIPS TO REMEMBER

  1. The GM is an important player in the stability and alignment of the pelvis during single-leg movement
  2. Over 50% of the gait cycle is spent on one leg, which can be increased by 30% or more during running
  3. Weakness or inactivity of the GM can lead to injuries of the lower back, hip, knee or ankle
  4. Exercises such as hip drops, crab steps, TRX lunge and Bulgarian lunge can help develop and activate the GM

By Jamie Barnes, Accredited Exercise Physiologist (For the original article)

Stretching – The Truth

Posted on July 25th, 2016 by Andries Lodder

By Gretchen Reynolds

WHEN DUANE KNUDSON, a professor of kinesiology at California State University, Chico, looks around campus at athletes warming up before practice, he sees one dangerous mistake after another. “They’re stretching, touching their toes. . . . ” He sighs. “It’s discouraging.”

If you’re like most of us, you were taught the importance of warm-up exercises back in grade school, and you’ve likely continued with pretty much the same routine ever since. Science, however, has moved on. Researchers now believe that some of the more entrenched elements of many athletes’ warm-up regimens are not only a waste of time but actually bad for you. The old presumption that holding a stretch for 20 to 30 seconds — known as static stretching — primes muscles for a workout is dead wrong. It actually weakens them. In a recent study conducted at the University of Nevada, Las Vegas, athletes generated less force from their leg muscles after static stretching than they did after not stretching at all. Other studies have found that this stretching decreases muscle strength by as much as 30 percent. Also, stretching one leg’s muscles can reduce strength in the other leg as well, probably because the central nervous system rebels against the movements.

“There is a neuromuscular inhibitory response to static stretching,” says Malachy McHugh, the director of research at the Nicholas Institute of Sports Medicine and Athletic Trauma at Lenox Hill Hospital in New York City. The straining muscle becomes less responsive and stays weakened for up to 30 minutes after stretching, which is not how an athlete wants to begin a workout.

stretching

THE RIGHT WARM-UP should do two things: loosen muscles and tendons to increase the range of motion of various joints, and literally warm up the body. When you’re at rest, there’s less blood flow to muscles and tendons, and they stiffen. “You need to make tissues and tendons compliant before beginning exercise,” Knudson says.

A well-designed warm-up starts by increasing body heat and blood flow. Warm muscles and dilated blood vessels pull oxygen from the bloodstream more efficiently and use stored muscle fuel more effectively. They also withstand loads better. One significant if gruesome study found that the leg-muscle tissue of laboratory rabbits could be stretched farther before ripping if it had been electronically stimulated — that is, warmed up.

To raise the body’s temperature, a warm-up must begin with aerobic activity, usually light jogging. Most coaches and athletes have known this for years. That’s why tennis players run around the court four or five times before a match and marathoners stride in front of the starting line. But many athletes do this portion of their warm-up too intensely or too early. A 2002 study of collegiate volleyball players found that those who’d warmed up and then sat on the bench for 30 minutes had lower backs that were stiffer than they had been before the warm-up. And a number of recent studies have demonstrated that an overly vigorous aerobic warm-up simply makes you tired. Most experts advise starting your warm-up jog at about 40 percent of your maximum heart rate (a very easy pace) and progressing to about 60 percent. The aerobic warm-up should take only 5 to 10 minutes, with a 5-minute recovery. (Sprinters require longer warm-ups, because the loads exerted on their muscles are so extreme.) Then it’s time for the most important and unorthodox part of a proper warm-up regimen, the Spider-Man and its counterparts.

Straight Leg March

“TOWARDS THE end of my playing career, in about 2000, I started seeing some of the other guys out on the court doing these strange things before a match and thinking, What in the world is that?” says Mark Merklein, 36, once a highly ranked tennis player and now a national coach for the United States Tennis Association. The players were lunging, kicking and occasionally skittering, spider-like, along the sidelines. They were early adopters of a new approach to stretching.

While static stretching is still almost universally practiced among amateur athletes — watch your child’s soccer team next weekend — it doesn’t improve the muscles’ ability to perform with more power, physiologists now agree. “You may feel as if you’re able to stretch farther after holding a stretch for 30 seconds,” McHugh says, “so you think you’ve increased that muscle’s readiness.” But typically you’ve increased only your mental tolerance for the discomfort of the stretch. The muscle is actually weaker.

Stretching muscles while moving, on the other hand, a technique known as dynamic stretching or dynamic warm-ups, increases power, flexibility and range of motion. Muscles in motion don’t experience that insidious inhibitory response. They instead get what McHugh calls “an excitatory message” to perform.

Scorpion

Dynamic stretching is at its most effective when it’s relatively sports specific. “You need range-of-motion exercises that activate all of the joints and connective tissue that will be needed for the task ahead,” says Terrence Mahon, a coach with Team Running USA, home to the Olympic marathoners Ryan Hall and Deena Kastor. For runners, an ideal warm-up might include squats, lunges and “form drills” like kicking your buttocks with your heels. Athletes who need to move rapidly in different directions, like soccer, tennis or basketball players, should do dynamic stretches that involve many parts of the body. “Spider-Man” is a particularly good drill: drop onto all fours and crawl the width of the court, as if you were climbing a wall. (For other dynamic stretches, see the sidebar below.)

Even golfers, notoriously nonchalant about warming up (a recent survey of 304 recreational golfers found that two-thirds seldom or never bother), would benefit from exerting themselves a bit before teeing off. In one 2004 study, golfers who did dynamic warm- up exercises and practice swings increased their clubhead speed and were projected to have dropped their handicaps by seven strokes over seven weeks.

Controversy remains about the extent to which dynamic warm-ups prevent injury. But studies have been increasingly clear that static stretching alone before exercise does little or nothing to help. The largest study has been done on military recruits; results showed that an almost equal number of subjects developed lower-limb injuries (shin splints, stress fractures, etc.), regardless of whether they had performed static stretches before training sessions. A major study published earlier this year by the Centers for Disease Control, on the other hand, found that knee injuries were cut nearly in half among female collegiate soccer players who followed a warm-up program that included both dynamic warm-up exercises and static stretching. (For a sample routine, visit www.aclprevent.com/pepprogram.htm.) And in golf, new research by Andrea Fradkin, an assistant professor of exercise science at Bloomsburg University of Pennsylvania, suggests that those who warm up are nine times less likely to be injured.

Handwalks

“It was eye-opening,” says Fradkin, formerly a feckless golfer herself. “I used to not really warm up. I do now.”

You’re Getting Warmer: The Best Dynamic Stretches

These exercises- as taught by the United States Tennis Association’s player-development program – are good for many athletes, even golfers. Do them immediately after your aerobic warm-up and as soon as possible before your workout.

STRAIGHT-LEG MARCH (for the hamstrings and gluteus muscles)

Kick one leg straight out in front of you, with your toes flexed toward the sky. Reach your opposite arm to the upturned toes. Drop the leg and repeat with the opposite limbs. Continue the sequence for at least six or seven repetitions.

SCORPION (for the lower back, hip flexors and gluteus muscles)

Lie on your stomach, with your arms outstretched and your feet flexed so that only your toes are touching the ground. Kick your right foot toward your left arm, then kick your leftfoot toward your right arm. Since this is an advanced exercise, begin slowly, and repeat up to 12 times.

HANDWALKS (for the shoulders, core muscles, and hamstrings)

Stand straight, with your legs together. Bend over until both hands are flat on the ground. “Walk” with your hands forward until your back is almost extended. Keeping your legs straight, inch your feet toward your hands, then walk your hands forward again. Repeat five or six times.

Original Article by Gretchen Reynolds, NY Times

ACTIVATE HEALTH

Posted on July 6th, 2016 by Andries Lodder

Activate Health

Activate Executive & Medical Wellness Centre

What are we and what do we do?

We are a high touch, high care environment that offers a personalized and supervised training environment. We are NOT a gym. We use world class technology to track, monitor and guide our members to achieving their health and fitness goals.

Do you know that less than 10% of gym members worldwide ever achieve the goals they set out to achieve!

There are 2 ways to engage with us. This will be dependent on your needs.

The first way is via a 12- week exercise based, medically directed programme. You will be under the care and guidance of a Biokineticist. If you have a medical aid, more than 85% of this programme can be recovered from your medical aid.

Activate Health Poster

Features of the 12 week programme

  • You will be assessed at the start and the end of the programme by the Bio.
  • You will get your own Technogym key that will record your workouts that will be prescribed by the Bio
  • You will get your own myWellness account on your phone and you will be able to track your progress
  • You can see your training programme on your phone or tablet so you will never forget what to do.
  • You will see the Bio 1x/week for the full 12 weeks in a group session of no more than 8 people
  • When you come in to exercise at other times you will be under the care of Exercise is Medicine qualified Personal Trainers who will understand your needs and be able to guide you through your workouts.
  • If your Bio needs them to be aware of anything or take certain measurements, they will be able to do so.
  • If your Bio prescribes exercise outside of the facility, all your data can be captured on your profile via most fitness devices
  • You will be able to communicate with your Bio at any time via our unique coaching app
  • Your Bio will send you weekly reports
  • The Bio will send your Dr reports at 8 weeks and also at the end of the programme

Who would benefit from these 12 week programmes?

  • Anyone who does less than 150min of moderate exercise per week
  • If your doctor has told you your blood pressure is above 140/90
  • If you have cardiovascular disease or have had a previous cardiac event
  • If your latest blood lipogram is outside of the healthy normal values
  • If you suffer from stress/anxiety or depression
  • If you have any 3 of the following symptoms, High BP, waist circumference of >104cm in males and 98cm in females, elevated HDL cholesterol, High Trigs and elevated blood glucose
  • Anyone who does less than 150min of moderate exercise per week

What is the cost of these programmes?

  • R1900 per month incl. Vat
  • This includes your facility membership for the 3 months
  • This includes your Technogym myWellness Key

What is the other way to engage with us?

As we have said we are not a traditional gym, we know that 90% of people who join commercial gyms fail to reach their goals and then drop out of training.

The only really successful strategy in commercial clubs is to work with a trainer. At ~R400 per session this can get very expensive over and above your membership. So, we combine the cost effectiveness of a membership with the high success rates of supervised training. We do this with cutting edge technology to track, monitor and guide our members through their journey.

Features of the membership

  • Month to month, no contracts. If we can’t help you achieve your goals, you should be able to go elsewhere
  • You will be assessed at the start and every 12 weeks by an Exercise is Medicine Qualified Personal Trainer who will also be your coach for your entire time with us
  • You will key your own Technogym key that will record your workouts that will be prescribed by your coach
  • You will get your own myWellness account on your phone and you will be able to track your progress
  • You can see your training programme on your phone or tablet so you will never forget what to do.
  • If your coach prescribes exercise outside of the facility or you like to do other training, all your data can be captured on your profile via most fitness devices
  • You will be able to communicate with your coach at any time via our unique coaching app
  • Your coach will send you weekly reports

What is the cost of the membership?

  • R375.00 per month
  • R150 joining fee
  • This includes your Technogym myWellness Key

Activate Health Poster 2

About Activate

Vision

Activate Health aims to positively impact the Non Communicable Disease profile of South Africa, using the power of physical activity as a both a prevention and treatment tool. We aim to ensure that all South Africans have the opportunity to live longer, healthier and more productive lives. We will use education, evidence and world- class research about the power of exercise, to accomplish this goal.

Mission

Using cutting edge technology and equipment that will drive value and personalize our products and services, Activate Health will improve Cardio Respiratory Fitness and Muscular Strength, decrease Cardio-vascular risk factors, thus decreasing the mortality and morbidity of our end user customers, and change their lives for the better.

Activate will deliver exercise based programmes, in partnership with health care professionals, in dedicated medical wellness facilities to adults and children who are at risk of, or who have current Non-Communicable Diseases, including cardio-vascular disease, diabetes, metabolic syndrome, hypertension, dyslipidaemia and stress/anxiety and depression, thus delivering value to the end user as well as medical and other insurers, employers and educators.

Values

Activate Health will always be:

  • Ethical
  • Respectful
  • Innovative
  • Inclusive
  • Caring

Contact Details

For more information, contact us as follows

Telephone Business     011 575 3115

Steve Murray              082 500 3717

Steve.murray@activatewellness.co.za

Georgie@activatewellness.co.za

 

What is Prosthodontics?

Posted on June 30th, 2016 by Andries Lodder

Prosthodontics

By Dr. Ashana Harryparsad, BDS (WITS), PDD (UWC), MChD (UP), Specialist Prosthodontist, Netcare Waterfall City Hospital.

A Prosthodontist is a qualified dentist who has completed an extra four years of full-time postgraduate training in the specialty of prosthodontics at an accredited university.

The specialty involves the restoration of:

  1. Broken down teeth (caused by decay, trauma, and “wear and tear” due to grinding or bruxism) and also malformed teeth.
  2. Replacement of missing teeth.
  3. Correction and management of occlusal/bite problems, as well as joint / TMJ and jaw muscle problems.
  4. Planning and restoration of dental implants by means of crowns, bridges and removable prostheses or dentures.

 When would you need the care of a Prosthodontist?

  1. You are missing one or more teeth.
  2. You are interested in dental implants.
  3. You wear dentures or removable partial dentures.
  4. You want to improve the aesthetics of your smile.

What options do Prosthodontists offer to restore your teeth?

  1. Contemporary fixed prostheses 
  2. Full coverage crowns/caps
  3. Partial coverage restorations/fillings      
  4. Fixed partial dentures (bridges) 
  5. Porcelain veneers
  6. Resin bonded bridges 
  7. Removable prostheses  
  8. Removable complete dentures     
  9. Removable partial dentures
  10. Tooth-based overdentures
  11. Implant-based prostheses  
  12. Implant-supported, fixed prostheses     
  13. Implant-retained overdentures
  14. Management of temporomandibular disorders
  15. Maxillofacial prosthetics 
  16. Assistance with treatment of sleep disorders

How is a Prosthodontist different from other dentists and dental specialists?

 The term “prostho” means replacement and “dontist” means dealing with teeth. Essentially, Prosthodontists are the recognised experts when anything needs to be replaced in your mouth. This can range from a single tooth, multiple teeth, or all teeth and gums in the mouth. While many other dentists can do some or all of these treatments, Prosthodontists are the specialists dedicated to this type of care.

Prosthodontists expertly restore and replace teeth. They have trained 4 additional years after completing dental school. Prosthodontists are also considered the ‘project managers’ of the dental treatment plan. They regularly lead teams of general dentists, specialists, and other health professionals to develop solutions for your dental needs.

What other ailments are Prosthodontists trained to treat?

 Prosthodontists also understand patients’ unique needs such as:

  1. Maxillofacial prosthetic procedures such as oral cancer reconstruction and continuing care
  2. Temporomandibular disorders (TMD), Temporomandibular joint (TMJ) or other jaw joint problems
  3. Traumatic injuries
  4. Snoring and sleep disorders
  5. Cleft palate and other congenital conditions that affect the mouth.

Rigorous training and experience provide Prosthodontists with a special understanding of the dynamics of a smile and the preservation of a healthy mouth.

What does full mouth reconstruction mean?

In general, any dental treatment that affects all teeth in the mouth is called full mouth reconstruction or full mouth rehabilitation. Prosthodontists are the recognised experts in such treatments. The treatments can range from crowns, bridges, implants, and dentures that will essentially provide a “smile makeover” for the patient. You may want to seek the care of a Prosthodontist for your specific needs.

Examples of cases: 

  1. Full mouth rehabilitation of a patient that had severe xerostomia due to radiation treatment

            xerostomia before        xerostomia after

                    Before                                          After    

      2. Severe Bruxism

           bruxism before          bruxism after

                    Before                                         After

For more info please contact Dr. Ashana Harryparsad at prostho@waterfallhealth.co.za 

 

 

 

 

Exercise & Optimism

Posted on June 2nd, 2016 by Andries Lodder

believe-we-can

I was reading through a couple of my assignments from my varsity days and came along this Response Paper from my Sports & Exercise Psychology Course. Just to show the importance or relevance of this, I wrote this more than 10 years ago, and it is still applicable to our lives in one way or the other. 

Maria Kavussanu and Edward McAuley. Exercise and Optimism: Are Highly Active Individuals More Optimistic? Journal of Sport and Exercise Psychology. 1995, 17, 246-258.

 The purpose of this study was to investigate the relationship between reported physical activity and optimism. Optimism has been associated with enhanced inspiration, perseverance, and performance. Physical exercise could influence optimism through mastery of experiences, through its impact on reducing anxiety and lowering levels of depression, and enhances self-efficacy. Therefore the hypothesis stated that active individuals are more optimistic and less pessimistic than their less active counterparts.

It was found that moderate and high active groups had higher physical self-efficacy and lower trait anxiety than the inactive/low active groups. It was also found that the predominantly optimistic feelings experienced by high active groups were due to high energetic arousal states they experienced as a function of exercise. The positive feelings could also be attributed to the feelings of mastery that result from the accomplishment of an exercise workout. Therefore leading to a sense of greater control over the environment and a positive attitude one holds for the future. All these findings in the study correspond to the findings of previous researchers’ findings. 

From a young age, all I ever loved doing was playing. It being playing sport or just being physically active. I started playing all types of sport, not because I had to, but because I loved doing it. Years have passed, but still sport and exercise is my life. I can’t think what life would be without it. It’s my time where I become one with the environment and just loose myself, I generate energy from it. I found that when I don’t participate in any physical activities, I become lazy, and I get this feeling of constant tiredness. But when I exercise, I feel energetic, relaxed, and motivated.

In general, I am a very energetic and optimistic individual with a great positive attitude that never gives up. I’m a very understanding person, and I always try to help other people and try to motivate them. I’m also easily satisfied, e.g. by simply putting a smile on another persons face, will make my day, and I will feel like I made a contribution towards a better world out there. I hate it when people only see the negative side of a situation, and just want to give up, and fail, without even trying.

Being positive in life and being optimistic depends on every individual themselves. It is all an indication of how strong you are psychologically, emotionally and physically. In my case, it could just be my personality that contributes to my optimism and my self-efficacy. But without any physical activity, I feel lethargic and depressed.

Therefore by critically analyzing myself, there is a strong relationship between physical activeness and optimism.

Here are a few words of wisdom that keeps me motivated throughout life:

  • Only those who risk going to far can possibly find out how far one can go – T. S. Elliot
  • In order to succeed, we must first believe that we can – Nikos Kazantzakis
  • It is what we make out of what we have, not what we are given, that separates one person from another – Nelson Mandela

Posted in In SessionComments Off on Exercise & Optimism

The 10000-Hour Rule: What It Really Means

Posted on May 10th, 2016 by Andries Lodder

Very Important read for all parents with young children

MALCOLM GLADWELL GOT US WRONG: OUR RESEARCH WAS KEY TO THE 10000-HOUR RULE, BUT HERE’S WHAT GOT OVERSIMPLIFIED

malcolm_gladwell

Malcolm Gladwell (Credit: Hachette Book Group) 

Yes, it takes effort to be an expert. But Gladwell based 10,000-hour rule in part on our work, and misunderstood

ANDERS ERICSSON AND ROBERT POOL

Adapted from “Peak: Secrets from the New Science of Expertise

In 1993 one of us (Anders Ericsson) published the results of a study on a group of violin students in a music academy in Berlin that found that the most accomplished of those students had put in an average of ten thousand hours of practice by the time they were twenty years old. That paper, written with co-authors Ralf Krampe and Clemens Tesch-Römer, would go on to become a major part of the scientific literature on expert performers, but it was not until 2008, with the publication of Malcolm Gladwell’s “Outliers,” that the paper’s results attracted much attention from outside the scientific community. In his discussion of what it takes to become a top performer in a given field, Gladwell offered a catchy phrase: “the ten-thousand-hour rule.” According to this rule, it takes ten thousand hours of practice to become a master in most fields. As evidence, Gladwell pointed to our results on the student violinists, and, in addition, he estimated that the Beatles had put in about ten thousand hours of practice while playing in Hamburg in the early 1960s and that Bill Gates put in roughly ten thousand hours of programming to develop his skills to a degree that allowed him to found and develop Microsoft. In general, Gladwell suggested, the same thing is true in essentially every field of human endeavor — people don’t become expert at something until they’ve put in about ten thousand hours of practice.

The rule is irresistibly appealing. It’s easy to remember, for one thing. It would’ve been far less effective if those violinists had put in, say, eleven thousand hours of practice by the time they were twenty. And it satisfies the human desire to discover a simple cause-and-effect relationship: just put in ten thousand hours of practice at anything, and you will become a master.

Unfortunately, this rule — which is the only thing that many people today know about the effects of practice — is wrong in several ways. (It is also correct in one important way, which we will get to shortly.) First, there is nothing special or magical about ten thousand hours. Gladwell could just as easily have mentioned the average amount of time the best violin students had practiced by the time they were eighteen — approximately seventy-four hundred hours — but he chose to refer to the total practice time they had accumulated by the time they were twenty, because it was a nice round number. And, either way, at eighteen or twenty, these students were nowhere near masters of the violin. They were very good, promising students who were likely headed to the top of their field, but they still had a long way to go when at the time of the study. Pianists who win international piano competitions tend to do so when they’re around thirty years old, and thus they’ve probably put in about twenty thousand to twenty-five thousand hours of practice by then; ten thousand hours is only halfway down that path.

And the number varies from field to field. Steve Faloon, the subject of an early experiment on improving memory, became better at memorizing strings of digits than any other person in history after only about two hundred hours of practice. Now, thirty years later, with improved training techniques the world’s best digit memorizers can recall strings of digits that are several times longer than Steve Faloon’s best. We don’t know exactly how many hours of practice these top performers have put in, but it is likely well under ten thousand.

Second, the number of ten thousand hours at age twenty for the best violinists was only an average. Half of the ten violinists in that group hadn’t actually accumulated ten thousand hours at that age. Gladwell misunderstood this fact and incorrectly claimed that all the violinists in that group had accumulated over ten thousand hours.

Third, Gladwell didn’t distinguish between the type of practice that the musicians in our study did — a very specific sort of practice referred to as “deliberate practice” which involves constantly pushing oneself beyond one’s comfort zone, following training activities designed by an expert to develop specific abilities, and using feedback to identify weaknesses and work on them — and any sort of activity that might be labeled “practice.” For example, one of Gladwell’s key examples of the ten-thousand-hour rule was the Beatles’ exhausting schedule of performances in Hamburg between 1960 and 1964. According to Gladwell, they played some twelve hundred times, each performance lasting as much as eight hours, which would have summed up to nearly ten thousand hours. “Tune In,” an exhaustive 2013 biography of the Beatles by Mark Lewisohn, calls this estimate into question and, after an extensive analysis, suggests that a more accurate total number is about eleven hundred hours of playing. So the Beatles became worldwide successes with far less than ten thousand hours of practice. More importantly, however, performing isn’t the same thing as practice. Yes, the Beatles almost certainly improved as a band after their many hours of playing in Hamburg, particularly because they tended to play the same songs night after night, which gave them the opportunity to get feedback — both from the crowd and themselves — on their performance and find ways to improve it. But an hour of playing in front of a crowd, where the focus is on delivering the best possible performance at the time, is not the same as an hour of focused, goal-driven practice that is designed to address certain weaknesses and make certain improvements — the sort of practice that was the key factor in explaining the abilities of the Berlin student violinists.

A closely related issue is that, as Lewisohn argues, the success of the Beatles was not due to how well they performed other people’s music but rather to their songwriting and creation of their own new music. Thus, if we are to explain the Beatles’ success in terms of practice, we need to identify the activities that allowed John Lennon and Paul McCartney—the group’s two primary songwriters—to develop and improve their skill at writing songs. All of the hours that the Beatles spent playing concerts in Hamburg would have done little, if anything, to help Lennon and McCartney become better songwriters, so we need to look elsewhere to explain the Beatles’ success.

This distinction between deliberate practice aimed at a particular goal and generic practice is crucial because not every type of practice leads to the improved ability that we saw in the music students or the ballet dancers. Generally speaking, deliberate practice and related types of practice that are designed to achieve a certain goal consist of individualized training activities — usually done alone — that are devised specifically to improve particular aspects of performance.

The final problem with the ten-thousand-hour rule is that, although Gladwell himself didn’t say this, many people have interpreted it as a promise that almost anyone can become an expert in a given field by putting in ten thousand hours of practice. But nothing in the study of the Berlin violinists implied this. To show a result like this, it would have been necessary to put a collection of randomly chosen people through ten thousand hours of deliberate practice on the violin and then see how they turned out. All that the Berlin study had shown was that among the students who had become good enough to be admitted to the Berlin music academy, the best students had put in, on average, significantly more hours of solitary practice than the better students, and the better and best students had put in more solitary practice than the music-education students.

The question of whether anyone can become an expert performer in a given field by taking part in enough designed practice is still open, and we offer some thoughts on that issue elsewhere. But there was nothing in the original study to suggest that it was so.

Gladwell did get one thing right, and it is worth repeating because it’s crucial: becoming accomplished in any field in which there is a well-established history of people working to become experts requires a tremendous amount of effort exerted over many years. It may not require exactly ten thousand hours, but it will take a lot.

Research has shown this to be true in field after field. It generally takes about ten years of intense study to become a chess grandmaster. Authors and poets have usually been writing for more than a decade before they produce their best work, and it is generally a decade or more between a scientist’s first publication and his or her most important publication — and this is in addition to the years of study before that first published research. A study of musical composers by the psychologist John R. Hayes found that it takes an average of twenty years from the time a person starts studying music until he or she composes a truly excellent piece of music, and it is generally never less than ten years. Gladwell’s ten-thousand-hour rule captures this fundamental truth — that in many areas of human endeavor it takes many, many years of practice to become one of the best in the world — in a forceful, memorable way, and that’s a good thing.

On the other hand, emphasizing what it takes to become one of the best in the world in such competitive fields as music, chess, or academic research leads us to overlook what we believe to be the more important lesson from the study of the violin students. When someone says that it takes ten thousand — or however many — hours to become really good at something, it puts the focus on the daunting nature of the task. While some may take this as a challenge — as if to say, “All I have to do is spend ten thousand hours working on this, and I’ll be one of the best in the world!”—many will see it as a stop sign: “Why should I even try if it’s going to take me ten thousand hours to get really good?” As Dogbert observed in one “Dilbert” comic strip, “I would think a willingness to practice the same thing for ten thousand hours is a mental disorder.”

But we see the core message as something else altogether: In pretty much any area of human endeavor, people have a tremendous capacity to improve their performance, as long as they train in the right way. If you practice something for a few hundred hours, you will almost certainly see great improvement — it took Steve Faloon only a couple of hundred hours of practice to become the best ever at memorizing strings of digits — but you have only scratched the surface. You can keep going and going and going, getting better and better and better. How much you improve is up to you.

This puts the ten-thousand-hour rule in a completely different light: The reason that you must put in ten thousand or more hours of practice to become one of the world’s best violinists or chess players or golfers is that the people you are being compared to or competing with have themselves put in ten thousand or more hours of practice. There is no point at which performance maxes out and additional practice does not lead to further improvement. So, yes, if you wish to become one of the best in the world in one of these highly competitive fields, you will need to put in thousands and thousands of hours of hard, focused work just to have a chance of equaling all of those others who have chosen to put in the same sort of work.

One way to think about this is simply as a reflection of the fact that, to date, we have found no limitations to the improvements that can be made with particular types of practice. As training techniques are improved and new heights of achievement are discovered, people in every area of human endeavor are constantly finding ways to get better, to raise the bar on what was thought to be possible, and there is no sign that this will stop. The horizons of human potential are expanding with each new generation.

Adapted from “Peak: Secrets from the New Science of Expertise” by Anders Ericsson and Robert Pool. Published by Houghton Mifflin Harcourt. Copyright © 2016 by K. Anders Ericsson and Robert Pool. Reprinted with permission of the publisher. All rights reserved.

This article was originally posted on SALON’s page

BRUXISM

Posted on May 5th, 2016 by Andries Lodder

Main Pic

THE DISORDER ASSOCIATED WITH GRINDING AND CLENCHING OF YOUR TEETH

By Dr. Ashana Harryparsad, BDS (WITS), PDD (UWC), MChD (UP), Specialist Prosthodontist, Netcare Waterfall City Hospital.

Grinding or clenching of your teeth is medically diagnosed as bruxism, and can occur while asleep or awake. Few entities in the dental fraternity are as perplexing as bruxism. Its prevalence in the general population is 10%.

Bruxism has reached the extremes of diagnosis; from being the ‘most destructive process of the oral cavity’ to ‘nothing more than a manifestation of a benign routine activity’. Bruxism can be classified as primary or secondary.

Primary bruxism presents as clenching or grinding of the maxillary and mandibular teeth either during sleep or awake periods. It is one of the most significant disorders related to the oral cavity as several related clinical symptoms occur in the temporomandibular joint (TMJ), periodontium (area around a tooth), masticatory muscles (chewing muscles) and to the teeth.

During sleep, it is usually identified by a grinding sound and is frequently noticed by a bed partner. Sleep bruxism is related with other sleep disorders such as snoring and sleep apnoea. As a consequence of the grinding, a specific type of tooth wear is produced which manifests as wear facets. This is the more common variant of sleep bruxism, relating to 52.5% of sleep bruxers.

A less common type of sleep bruxism is when patients clench. It is far less damaging to the dentition, however causes fatigue within the facial muscles and muscular pain when the patient wakes. This type of bruxism occurs in 11.4% of sleep bruxers.

The final type of sleep bruxism occurring in 36.1% of sleep bruxers is termed mixed bruxism. It comprises a combination of the above-mentioned types of sleep bruxism.

While awake, the most common type of bruxism is clenching, and it arises primarily when concentrating or stressed, and patients are often surprised that they are clenching. Grinding while awake is less common and also less destructive, except in those suffering from neurologic disorders.

Secondary, pharmacologic or iatrogenic bruxism are common terms for a condition seen in patients using neuroleptics or antidepressants and is a side effect of drug therapy.

Scientific literature reveals that the diagnosis of the existence and severity of bruxism is a highly complex task, given that the exact aetiology remains unknown. The preferable methods, electromyography and polysomnography, are not suitable for routine use, therefore the use of clinical assessment coupled with a form of questionnaire highlighting key aspects of bruxism is the preferred method for diagnosis.

Questionnaires typically are based on a series of common questions, including the following:

  1. Do you wake up with pain/tenderness of your jaw muscles?
  2. Do you ever have tooth or gum pain upon awakening?
  3. During the day, do you tend to clench your teeth?
  4. Do you ever grind your teeth during the daytime?
  5. Does your partner notice that you grind your teeth loudly at night?

CAUSES OF BRUXISM

In the past, the dental associated causes of bruxism included abnormal bite (malocclusion) or missing or maligned teeth. However, recent scientific literature has shown no correlation between occlusion (i.e. how your teeth come together) and bruxism. These studies show a stronger association with disorders of the central nervous system and behavioural involvement.

Stress and anxiety have been strongly associated with bruxism. In some patients, the condition may worsen or develop during periods of severe stress and then disappear once the stressful period has passed.

Obstructive sleep apnoea has also been associated with bruxism, however the correlation between the two is not fully understood.

Other medical conditions which bruxism may manifest as a symptom include Huntington’s disease, Parkinson’s disease, Basal ganglia infarction and post-traumatic stress disorder (PTSD).

Specific medication, such as antipsychotic and antidepressant medication can also cause or perpetuate bruxism. Lifestyleassociated activities such as regular alcohol consumption, smoking and the use of recreational drugs (i.e. cocaine and ecstasy) have also been associated with an increase in bruxism.

Effects of Bruxism

SIGNS AND SYMPTOMS

Sleep-associated bruxism often goes undetected by the patient, until it becomes symptomatic. The most commonly associated symptoms include a dull constant headache, or sore jaw/muscles of the jaw when you awake. Most sleep bruxers become aware of their problem from their loved ones, who hear them grinding at night.

To summarise, the signs and symptoms of bruxism may include:

  1. Severely worn teeth. Severe cases of bruxism can result in short teeth (stumps) which can result in aggravation of existing temporomandibular disorders, loss of teeth or increased tooth pain and sensitivity.
  2. Fractured teeth or fillings;
  3. Difficulty in mouth opening;
  4. Facial muscle pain (Facial myalgia);
  5. Earache;
  6. Headaches, originating in the “temples”;
  7. Tightness and stiffness in the shoulders;
  8. Pain and stiffness of the temporomandibular joint – signs may include “clicking” or crepitus of the joint when you open and close your mouth;
  9. Sleep disruption / poor sleep quality.

RISK FACTORS

Factors which may increase your risk of bruxism include:

  1. Stress
  2. Age: Grinding or clenching is common in young children, but this usually subsides as they get older.
  3. Personality type: competitive, aggressive or hyperactive personality types have been associated with an increase in bruxism.
  4. Stimulating substances: tobacco, drinking caffeinated beverages or alcohol and recreational drugs.

WHEN TO SEE A DENTAL PROFESSIONAL

You should see a dental professional, such as a Prosthodontist, who has been trained in treating bruxism, when you present with one or more of the following:

  1. Your teeth are showing signs of wear, damage or sensitivity;
  2. You have pain in your jaw, face or ear;
  3. Your partner complains that you make a grinding sound in your sleep.

teeth

If you do not present with the above symptoms, but suspect you may be grinding/clenching your teeth, please consult a dental professional. They will perform the appropriate examination to determine whether you are a “bruxer” and formulate an appropriate treatment plan for the underlying cause.

POSSIBLE TREATMENT OPTIONS

Due to the uncertainty of the true aetiology of bruxism, treatment of it can be complicated and difficult. Treatment is therefore directed to treating/reducing the symptoms.

Treatment options for the teeth depend on the severity of damage to the teeth. Dental treatment ranges from a mouth guard/splint to a complete rehabilitation with crowns, bridges, implants or dentures.

Identification and treatment of the possible underlying cause/s will aid in reducing the symptoms.

Reduction of stress or anxiety via lifestyle changes or medication may be needed. In cases with severe muscle pain or temporomandibular disorders, treatment is done in conjunction with a physiotherapist. Sleep disorderassociated bruxism will require appropriate diagnosis and treatment of the disorder.

Other basic tips to assist with alleviation of your symptoms may include:

  • Reduction of caffeine intake;
  • Reducing/avoiding alcohol consumption;
  • Avoiding chewing gum or hard foods to allow your muscles of mastication to relax;
  • Warm compress treatment, including placement of a warm compress to the muscles of the jaw to aid in pain relief.

In severe cases of bruxism, which do not respond to other treatment, botulinum toxin A (‘Botox’) injections may help.

Regular dental visits may assist in the early detection of bruxism, thereby preventing severe complications associated with this disorder.

References:

  • Paesani DA. Bruxism theory and practice. Quintessence publishing Co LTD. 2010
  • Behr M, Hahnel S, Faltermeier A, Bürgers R, Kolbeck C, Handel G, Proff P. The two main theories on dental bruxism. Annals of anatomy. 2012;194:216-219
  • Diracoglu D, Alptekin K, Cifter ED, Guclu B, Karan A, Aksoy C. Relationship between maximal bite force and tooth wear in bruxist and non-bruxist individuals. Arc Oral Bio. 2011;1569-1575
  • Clark GT, Rugh JD, Handelman SL. Nocturnal masseter muscle activity and urinary catecholamine levels in bruxers. J Dent Res. 1980;59: 1571-1576
  • Manfredini D, Bucci MB, Sabbatini VB, Lobbezoo F. Bruxism: Overview of current knowledge and suggestions for dental implants planning.
  • J Craniomand Prac. 2011; 29: 304-312.
  • Dao TTT, Lavigne GJ. Oral Splints: The crutches for temporomandibular disorders and bruxism? Crit Rev Oral Biol Med. 1998; 9(3): 345-361
  • MedlinePlus : “Bruxism”
  • Mayo Clinic: “Bruxism/Teeth Grinding.”
  • WebMD: “An Overview of Teeth Grinding (Bruxism)”

For more info please contact Dr. Ashana Harryparsad at prostho@waterfallhealth.co.za 

Original article post in Waterfall News Issue 3, 2016.

Healthiest Old Person on the Planet explains how to stay in shape

Posted on April 18th, 2016 by Andries Lodder

Charles Eugster

Article by Matt Blake – Charles Eugster is the greatest British sprinter you’ve probably never heard of. He currently holds world records in the 200m (indoor) and 400m (outdoor) sprints, as well as British records in the 60m (indoor), 100m (outdoor), and 200m (outdoor). A couple of weeks ago, he narrowly missed out on the world record for the 60m sprint after pulling his hamstring halfway through. He still won the race to become European Champion. It’s an impressive record, given that the man—by pretty well established standards—shouldn’t be able to cross a road without help, let alone run. He is 96 years old.

The London-born ex-dentist, who now lives in Switzerland, is arguably the fittest senior citizen on the planet. He’s also a body-builder, a public speaker, a writer, a rower, a wakeboarder, an entrepreneur, and a budding fashion designer, planning his own line in elderly couture. But more than anything, he is a professional death defier who hasn’t just slowed the ravages of aging, but reversed them all together: where once white pubic hairs grew, he says, brown ones now flourish.

This was, of course, quite tricky to independently verify when I rang him up recently.

VICE: Hi Charles. Congratulations on the over-nineties 60m European title. Were you disappointed not to get the world record?

Charles Eugster: Oh, very. The thing was, I felt absolutely great before the race and was in my youthful dreams with hopes of attacking the world record of 14.28 seconds. I flew out of the blocks and, after the first 30m, I was out in front of the pack. That’s when my hamstring tore. You see, I was against the most extraordinary people: a 90-year-old German and a 99-year-old Italian. I knew they were quick, but I’d left them miles behind. Then, as the leg pain set in, they started to catch me. I was scared stiff that they would beat me, but of course they didn’t. I staggered over the line within over 18 seconds. Nowhere near the record. Now I must stop training for a month.

Sprinting—or body-building, for that matter—are not things one normally associates with old people. Why?

I was 87 and realized my body was deteriorating. I had a muffin-top waist and my muscles were getting weaker and weaker. I felt so old. But because I was so vain, I didn’t like the idea of it at all. So I joined a body-building gym and employed a personal trainer who was a Mr. Universe to rebuild my body from scratch.

Nine years on, at 96, do you feel old now?

Not at all. I feel like a youngster of 60, tops. Being fit is a wonderful thing. Before I turned 90, I got severe colds every November, but now they’ve completely stopped—I’ve had two in six years. I’ll tell you something else: strength training increases your libido.

And you know this from experience?

Well, you know the story about my pubic hair, don’t you?

I feel like I’m about to.

When I was still training with Mr. Universe, he took me aside one day and asked, “Have you noticed an increase in your libido?” I was embarrassed. I said, “Look, this is not something I’d like to discuss. It’s private.” But he was very persistent, and in the end I relented. I said, “Look now, you mustn’t tell anybody else, but what I’m about to tell you is very dramatic. Incredible. Since I started on this program, my pubic hairs, which were white, have turned brown.” I mean, wow!

So you’ve literally reversed the process of aging.

Yes! You see, the stupid thing is that people don’t realize that you can have a beach body at 90 and turn the heads of the sexy 70-year-old girls on the beach. I am living proof that, if you eat right and exercise properly, you can be that guy at any age.

What do you eat to stay in shape?

Variety is key. I start every day with a protein shake because, as you get older, your protein synthesis no longer functions as well. I avoid sugar and eat lots of meat, especially fat. I’ve been on a fat trip lately. Fat! Piles of fat. Yet, I was in a supermarket the other day and was perplexed to find yogurt with zero fat. What on earth is that? The idea of the nutrition pyramid where, at the top, is a little fat and meat, and at the bottom a lot of carbohydrates, is, excuse me, bullshit. Humans are so unbelievably stupid that we have begun to tinker with food. Our theories of nutrition have resulted in a pandemic of obesity. Can you imagine a hunter-gatherer enjoying a low-fat yogurt? Let me tell you this, too: I read a report recently which said that a fatty diet also increases your libido.

I know you sadly lost your second wife, Elsie, 15 years ago. But with all this talk of libido, are you looking for love?

Yes. But the only problem is that I seem to be so busy with so many other things I don’t have an enormous amount of time. I’m registered with a dating agency, but all they can produce are young things of about 70! Above 70 there’s nothing.

Why is that, do you think?

Because people of 70 to 100 years old are absolutely the lost population. We are ignored by society, by medicine, by research. And we can’t get a job. Nobody cares about us. I’ll give you one silly example: there are no training plans, or gyms, for anybody over 70, as there are in Japan. The way we treat the elderly today is disgraceful. And don’t even get me onto retirement.

What about retirement?

Retirement is the biggest killer of old people, full stop. I prefer to call it involuntary unemployment. What I’m nearly bursting a blood vessel about is the fact that humans are blissfully ignoring the aging process. We recycle everything nowadays, except human beings. Our expiry date is 65, after which we’re thrown on the rubbish heap and chemically treated. We are pouring the experience, creativity, and talent of people over 65 down the toilet. They should be able to found companies, be creative. They have nothing to do except sit about and get sick. This is a world problem and it needs to change.

What’s your answer?

PUT. OLD. PEOPLE. TO. WORK! One of the things I want to do is set up a retraining program for older people. I’d like to see companies set up in old people’s homes that offer, say, computer services. For example, if I want to find out something, the computer is a wonderful thing, but sometimes it takes a while to find [what you’re looking for]. Now, if I could call up an old people’s home and say, “I want this information by that time,” if they have 50 old people working on computers, one of them is bound to come up with something.

Like a sort of elderly IT sweatshop?

[Laughs] Well, we’d pay them properly, obviously. It could be transcriptions, or research, anything.

You’ve seen a world war, a Cold War, the Great Depression, and god knows how many financial crises, not to mention all the good things that have happened since you were born in 1919. What’s the one piece of advice you’d give to young people today?

Explore your talents and never stop learning. In your lifetime you will not have one job, but you will have a huge number of different jobs in different areas. We are at the very beginning of the digital age, of which nobody really knows the consequences. Oh, and don’t get too wrapped up in the culture of youth. Youth is so fantastic, but we should be impressing on people how wonderful, stupendous, exciting, and amazing old age can be, too. Oh, exercise and eat lots of fat. You know why!

What else is on your bucket list?

I want to change the world. I’m writing a book called 97 and Loving It, which I hope to publish this year. Then I want to establish fitness centers for those over 70 and start a job creation company to retrain older people. Then, of course, I want to have some connection with nutrition for the old. And the other thing in the back of my mind is that I would like to create a fashion label for older people. Because the way that older people dress is absolutely disgusting. I don’t just want a label, I want a whole conglomerate.

And what about your sprinting?

Well, once this hamstring heals, I think we’ll see what can be done about the 100m outdoors. There’s a 105-year-old Japanese sprinter called Hidekichi Miyazaki who I would like to run against over 100m. They call him “The Golden Bolt,” and with our combined ages of over 200 years, I think that would be some spectacle!

Original Article by Matt Blake Follow him on Twitter @mattblakeUK

 

 

sitemap