The Ultimate Dental Investment….. Your Body
Dentists invest in the best equipment for their offices from high-performance Cerec equipment to the fastest software for patient communications. The same enthusiasm needs to be there to take care of their most important piece of equipment…. their bodies.
“Sedentary people are 10% less productive than their active counterparts”
Can you imagine seeing 10% of your office’s productivity go out the window every day because you’re too tired or sore (weak core muscles) or overwhelmed (optimum brain functioning is one of the biggest benefits of a regular exercise habit).
80% of all dentists will report lower back pain at some point in their careers. Anti-inflammatories are a short-term way to deal with the pain. Prevention is the least costly way to strengthen your core and injury proof your 600 muscles and 206 bones. As the body gets conditioned, the brain becomes more resilient to stress and you will enjoy freedom from physical pain and effortless movements.
Our body is an incredible machine that was built to last. That’s right – those dumbbells and barbells in the gym are not just for the bodybuilders on the beach! Exercise scientists and university researchers have shown that people from 40 to 90 have benefited from safe and effective strength training -especially their balance, mental and motor skills. Does this sound exciting to you?
Benefits of Resistance Training
Lessened risk of osteoporosis
Increased metabolism and fat loss.
Reduced resting blood pressure
Improved self-image & confidence
Improved sense of self-efficacy
Increased functional and structural integrity of ligaments and tendons.
Decreased risk of diabetes
Improvements in blood lipid profiles.
Unfortunately, most dentists do not participate in any strength training programs. Inaccurate information and myths have resulted in many people never enjoying the benefits of resistance-training. The most popular activities are aerobic in nature: walking, running, and cycling. These are excellent activities for maintaining cardiovascular health and fitness, but they do not contribute in a significant way toward maintaining or building muscle mass/tone. The best exercise program for you combines aerobic activity, flexibility and strength-training exercises.
There are 100’s of exercises and different combinations. Selecting the appropriate ones can be very confusing. A certified trainer can assist you in getting the right prescription for you. Always begin any resistance-training workout with a ten-minute warm-up that would include for example stationary biking and light stretching.
Leg Press Machine two sets of 10-12 repetitions
Leg Curl Machine two sets of 10-12 repetitions
Bench Press two sets of 10-12 repetitions
One arm Dumbbell rowing two sets of 10-12 repetitions
Seated dumbbell press two sets of 10-12 repetitions
Barbell Curls two sets of 10-12 repetitions
Triceps Pressdown (Machine) two sets of 10-12 repetitions
Crunches (Abdominals) three sets to failure.
Follow with a cool down and some light stretching
Guidelines for Resistance Training
Learning new strength exercises with one’s body weight may be enough to start. Over time you can progress to resistance bands and then free-weights and/or machines. Definitely get your physician’s approval before starting any new program.
Always perform a warm-up
Pick up/replace weights with control
Never hold your breath while lifting
Utilise proper technique
Use controlled movements
Increase the training load progressively
Combine with sound nutrition for best results
by Dr Uche Odiatu BA, DMD NSCA Certtifed Persona Trainer and professional member of the American College of Sports Medicine. Website: www.DrUche.com Twitter: @Fitspeakers Facebook: UcheOdiatu
NOTE: This article is for education and information only. Don’t start a new exercise program without the go-ahead of your health care provider. Use a certified personal trainer for one-on-one guidance for safe integration of resistance training into your exercise regimen. Future