FrameWork: Your 7-Step Program for Healthy Muscles, Bones, and Joints - Softcover

Dinubile, Nicholas A.; Patrick, William

Softcover

ISBN 10: 1594860572 ISBN 13: 9781594860577

Verlag: Rodale Books, 2005

Inhaltsangabe

A renowned orthopedic surgeon provides the first medically proven fitness program designed to help prevent the #1 reason for doctor visits in the United States--bone and joint problems
Fitness can't be just about a healthy heart or looking good in a swimsuit. After all, low cholesterol and a flat stomach won't get you very far if back or neck problems, or a worn out knee or shoulder, keep tripping you up.

This first-of-its-kind program is designed to ensure that your frame can go the distance, with durability to match the muscle tone and conditioning we all want. And unlike other workouts, Framework starts with a unique self-test that uncovers potential problems with your frame, your workout, your nutrition, and more. It even combines diet and lifestyle advice with a balanced, customizable workout that acknowledges the fact that our bodies are all a little different and often need special attention. It teaches you to pay attention to what your body tries to tell you, and when it is being challenged by a special problem, whether it is a heel spur or stress on the job.

Best of all, Nicholas A. DiNubile, M.D., who serves as orthopedic consultant for the Philadelphia 76ers as well as the Pennsylvania Ballet, shows you how to work around--helping without hurting--any muscle or joint problems you may already have. And it all takes only 1 hour a day, 3 days a week.

Über diesen Titel

Über die Autorin bzw. den Autor

NICHOLAS A. DiNUBILE, M.D., a specialist in sports medicine named one of the "Best Doctors in America," is clinical assistant professor in the department of orthopedic surgery in the Hospital of the University of Pennsylvania. He lives in the Philadelphia suburbs.

WILLIAM PATRICK, a former publishing executive, edited such self-help classics as Minding the Body, Mending the Mind and the #1 New York Times bestseller Iron John. Recent writing collaborations include Sidney Poitier's The Measure of a Man and Robert Schuller's My Journey. He lives near Boston.

Auszug. © Genehmigter Nachdruck. Alle Rechte vorbehalten.

ONE

A DIFFERENT KIND OF FITNESS

WITH JOSE REYES AT SECOND BASE AND KAZUO MATSUI AT SHORTSTOP, THE NEW York Mets thought they'd acquired baseball's most dynamic duo for the double play. But as spring training for the 2004 season drew to a close, the two young stars had yet to appear together on the same field.

Reyes was out with a pulled hamstring, and Matsui was sidelined with a strained wrist. Having gone 8 years in the Japanese major leagues without missing a game, Matsui, 28, had been considered something of an iron man. But Reyes, only 20, had already become an orthopaedics frequent flier.

During his rookie year, Reyes was benched three times with hamstring trouble, a problem that began for him at age 14. As a youngster back home in the Dominican Republic, Reyes had been running up the stadium steps to strengthen his legs when he heard something snap. Trouble is, once you pull a hamstring, chances are you will do it again. That's because the muscle heals with scar tissue where healthy cells used to be. Early on in the rehab process, you can reduce the negative effects of that scarring, but it takes a lot of time and a lot of conscientious effort. Once the muscle heals, if you haven't taken full advantage of that window of opportunity, then you get far denser scar tissue with no elasticity. If you look at the muscle under a microscope, instead of the bands lining up parallel and behaving like a spring or bungee cord, the structure is more haphazard, which makes it a lot less flexible, and thus more vulnerable--a weak link.

For Reyes, quick, darting movements and sudden lunges are his stock in trade. These movements require sudden contraction of the quadriceps, the muscle in the front of the thigh. This, in turn, requires a quick relaxation and lengthening (eccentric contraction) of the hamstring, the muscle in the back of the thigh. Unless a strong quad is balanced with an equally strong and flexible hamstring, the imbalance is bound to cause trouble.

Whether you play second base or second fiddle, whether you crank miles on the track or code on your computer, you need a frame you can count on. That's why the modern definition of fitness isn't just aerobic capacity, or muscle tone, or the absence of fat. True fitness needs to be from the foundation up, and that means fitness for all the cells and tissues that make up your musculoskeletal frame.

In the old days of baseball, Babe Ruth played until he was 40, but the photographs show an old man with spindly legs and a potbelly, to some extent coasting on his legend. The classic sports novel North Dallas Forty, written in the 1970s, portrayed thirty-something pro football players as broken-down old men, hobbling to the stadium, then numbing themselves with painkillers and injections to get through a game. Famous as a great running back before he became infamous as a criminal defendant, O. J. Simpson could be the poster child for this old-school approach to fitness. At his trial for the murder of his wife and her companion, the defense argued that this once great athlete had so many bone and joint injuries, especially to his knees and ankles, that he could barely walk, much less overpower two healthy people! No amount of conditioning is going to fully protect a knee in the National Football League, but today's superstars have redefined conditioning and, as a result, are redefining athletic staying power.

In 2003, Sports Illustrated described Oakland Raiders receiver Jerry Rice, then 39, as having "carved up the New York Jets' secondary like a honey- baked ham." In that one game, this "middle-aged man" had nine catches for 183 yards and a touchdown.

That same year, in the National Basketball League, 4 days after turning 40, Michael Jordan scored 43 points in 43 minutes, helping his Washington Wizards defeat the New Jersey Nets, 89-86. He had 10 rebounds, four steals, burst past the opposition to make the game-winning layup, and dived to the floor to save the ball after making a first-quarter steal.

When iron man pitcher Nolan Ryan threw his seventh no-hitter at age 44, and Cal Ripken hung in for 2,632 consecutive games, they were pioneers in terms of durability. But as of 2003, major league baseball had 11 players over 40. As the 2004 baseball season began, Roger Clemens, 41, was still throwing a 96 mph fastball. And on May 17, 2004, Randy Johnson (age 41) warmed the hearts of aging jocks everywhere by pitching a perfect game against the Atlanta Braves, sending 27 youngsters back to the bench without a single hit. In his next outing, against the Florida Marlins, "the Big Unit," as Johnson is called, continued his streak for three more innings before giving up a hit, making a total of 39 batters retired in a row--two short of the major league record. Not bad for an old guy.

Track and field has Regina Jacobs, who at age 40 broke the world indoor record for 1,500 meters. Golf has Jay Haas, who in the spring of 2004--at age 50--was playing so well that some had him pegged to win the Masters. Hockey has Mario Lemieux, who came out of retirement, overcoming cancer and chronic back problems, to captain the Pittsburgh Penguins at age 37. And tennis has Martina Navratilova, who in 2003, at age 46, became the oldest player to win a championship (mixed doubles) at Wimbledon. In 2004, she became the oldest person to win a singles match at Wimbledon!

Part of the reason for this athletic longevity is that these players entered the world of serious athletics at a time when serious conditioning was coming into fashion.

Unfortunately, the benefit still hasn't reached everyone.

Too many great young athletes--University of Connecticut basketball's All- American Shea Ralph is a perfect example--see their dreams shattered for no other reason than a faulty frame.

SIDELINED BY A FAULTY FRAME

Former basketball great Shea Ralph could be the poster girl for the epidemic of knee injuries among female athletes. She's also living proof that no matter how much talent and heart you bring to the game, it doesn't get the job done if your frame gives out on you.

This tall blonde from North Carolina was a dream player with a brilliant future in women's basketball. In 1995-96, she was USA Today's "High School Player of the Year." In 1996-97, she was "Freshman of the Year" in Sporting News and "Big East Conference Rookie of the Year." In 2000, she was captain of the University of Connecticut women's basketball team that won the NCAA Championship. In 2000, Shea Ralph was an All-American, as well as MVP of the Final Four.

But when it came time to turn pro, and Ralph was drafted by the WNBA's Utah Starzz, she was never able to play. By the end of her college career, Shea had lost her anterior cruciate ligament (ACL) on both sides. In all, she has had to endure six different knee operations.

Her troubles began in the first round of the 1997 NCAA tournament when a fast break turned into an agonized tear in her right ACL. Three days later she had her first reconstructive surgery.

The following year she was redshirted after reinjuring that same knee during a workout. She had her second ACL surgery in September 1997.

It wasn't until 1998-99 that Ralph had her first collegiate start--she made up for lost time by scoring 36 points against Boston College. But then she missed four games with a sprained medial collateral ligament, again in the right knee.

In 2000, Connecticut won all the marbles, and things were looking good for Ralph's career. Then, in March, 2001, during the first half of a game against Notre Dame for the Big East Championship, she went in for a layup along the baseline, and the crack could be heard throughout the gym--only this time it was her left knee! Another ACL tear.

Today, Shea Ralph contents herself with being assistant coach of the University of Pittsburgh...

Details zur Ausgabe

• Verlag: Rodale Books
• Erscheinungsdatum: 2005
• Sprache: Englisch
• ISBN 10: 1594860572
• ISBN 13: 9781594860577
• Einband: Taschenbuch
• Auflage: 1
• Anzahl der Seiten: 272
• Kontakt zum Hersteller: Rodale; https://www.penguinrandomhouse.ca/imprints/A6/rodale-books/books; ; Attn: Andrea T Sheridan 1745 BROADWAY, 14-1; NEW YORK; NY; 10019; USA
• Verantwortliche Person: Nicht verfügbar