Transcending challenges and rising above physical obstacles, wheelchair users can successfully add resistance training to their exercise plan. All it takes is thoughtful planning and ingenuity. "Everything can be adapted," said Kerry Syed, exercise physiologist with The Emory Clinic of Atlanta, Georgia. Strength training benefits improve the ability to perform daily activities, like pushing wheelchairs, carrying items and transferring.
"Many wheelchair users have an inefficient push," said Diane Backwith, Coordinator of the Seated and Wheelchair Clinics at Emory's Center for Rehabilitation Medicine. Besides lifting weights, simple equipment can be used to provide resistance and thus increase strength. Some exercises and most stretches require no equipment at all.
Strength Training with Weights
Warm up with five or ten minutes of general large muscle activity such as laps. Using proper posture to protect your back, sit up straight with shoulders relaxed, maintain a loose, comfortable grip on the weight or machine handle. Most weight training machines have rubber grips but some equipment, like free weights or dumbbells do not. Squeezing too tightly can elevate blood pressure, not holding tightly enough can cause weights to fall, causing potential injury.
To select the proper weight, start with one you can lift 15 times. When using machines, set the seat back or chest pads so you are secure. Note settings on your workout log. Breathe normally, exhale as you lift and inhale as you lower the weight for a count of three seconds, increase the weight five percent when it becomes easy to lift eight to twelve times. Train large muscle groups first, then proceed through the body in this order; legs, back, shoulders, chest, arms, neck.
Special machines can be used "even with very limited finger functioning," said Joy Burns, Sports Specialist with Shepherd Center. Velcro[R] cuffs allow wheelchair users to bench press, row and ride a stationary bicycle. "Although very expensive, some insurance companies reimburse," said Burns.
Resistance Training with Equipment
Resistance can also be created with rubber bands. "Bands are great," Syed said. "They can be attached to a pole, hook or door handle, just about anywhere." After securing the band carefully, pull away, working the muscles in a variety of ways such as pulling the band toward you, turn and pull it behind you, hold both ends and extend your arms out, etc. The Portable Strength Training Kit by Fitness Solutions ($30, 888-283-0292,http://www.simplefitness-solutions.com) contains three different strengths of bands and a door strap. It includes a detailed booklet with exercise advice and help is available by phone from the company. They will send new bands when more resistance is needed.
Stretches/Flexibility Exercises
Best performed after working out, when muscles are warm, stretching increases flexibility and eases stress and fatigue. Holding for eight counts, stretch each muscle group two times. Since many wheelchair users experience shoulder stress and posture problems, do shoulder and neck rolls, ear to shoulder stretches and chin tucks. Arm lifts and torso side stretches increase flexibility and reduce fatigue which can result from pushing the chair. Lying down, stretch arms above head to stretch back muscles.
Range of Motion
For all types of strength training, use full range of motion, lifting and lowering smoothly and slowly. If movement is too fast, momentum does the work instead of your body. Don't "lock" your joints, this puts too much stress on them. Avoid injury by training opposing muscle groups, for instance biceps that curl the arm in and triceps that extend it out.
Personal Trainers
We all need a little help sometimes. Personal trainers and exercise specialists certified to design a balanced program, provide motivation and can help with transferring from wheelchair to exercise machines. In addition to resistance training two or three days a week, they help choose aerobic movement, such as swimming or machines. The American Council on Exercise (800-825-3636, http://www.acefitness.org) maintains a database of certified personal trainers.
Both Burns and Syed agree, their clients enjoy weight training and stick with it for a long time. Perseverance pays off. Press on toward the goal to win the prize, as the Bible says, and after four to six weeks, your body will grow accustomed to this new activity and you'll be smiling as you lift and stretch up, up and away.
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